Great job on your first visit. Our page will explain some of the symptoms you may feel after the treatment session and what you can do: Post-Visit
Session 1 – Setting the Scene
Click PLAY for your Session 1 Meditation Homework:
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Welcome to the beginning of your journey. At Infinity Wellness, we blend science and tradition—combining trigger point and tendon sheath injections, manual therapies like myofascial release, cupping, and gua sha, and acupuncture—to activate your body’s natural capacity to heal.
Our approach is informed by research from institutions like the Harvard Mind Body Institute, where decades of studies suggest that practices which activate the parasympathetic nervous system can help reduce inflammation, modulate pain, and support deep recovery.
But this journey isn’t just about relieving symptoms—it’s about gently retraining the way your brain and body respond to discomfort, so you can build a more grounded, resilient relationship with your sensations. Over the next few months, you’ll be going on your own Hero’s Journey, exploring breathwork, guided hypnosis, drumbeat therapy, and vibroacoustic sound work.
The Science of Awareness
We began by exploring the body-brain axis—the communication loop between your nervous system and your internal organs. When disrupted, this loop can amplify pain and stress. But when you practice interoceptive awareness—noticing internal signals like hunger, fatigue, or subtle tension—you start re-establishing the brain-body connection, a foundation for healing.
Neuroscience shows us that brain regions like the insula and somatosensory cortex become more active when you pay attention to these sensations. Meanwhile, meditation and breathwork can literally reshape your brain:
Reduced activity in the thalamus (the brain’s pain processing center)
Increased activation in the prefrontal cortex, which helps modulate pain
More gray matter in the hippocampus, improving learning and memory
Less gray matter in the amygdala, lowering stress and anxiety responses
A landmark Harvard study (Hölzel et al., 2011) found that just 30 minutes of mindfulness a day for eight weeks can create these measurable changes in the brain. This means meditation doesn’t just relax you—it can rewire your brain to regulate pain, stress, and mood more effectively.
And the benefits go beyond pain: mindfulness also supports cardiovascular health, lowers the risk of heart attack and stroke, improves immune function, balances metabolism, and even slows the aging process.
The TCM Perspective
From a Traditional Chinese Medicine view, a metaphorical system to describe internal processes, we focused on the Spleen and Stomach (Earth Element). These organs can contribute to both physical and emotional imbalance. Supporting them with warm, easy-to-digest foods—like cooked grains, root vegetables, bone broth, and gentle spices—can improve both mental clarity and physical vitality.
Practice of the Day: Diaphragmatic Breathing
We practiced diaphragmatic breathing with interoceptive awareness—placing one hand on the belly, inhaling for five counts to feel the abdomen rise, then exhaling for five counts to feel it fall. This practice grounds you in your body, activates the parasympathetic “rest and digest” response, and provides an anchor you can return to whenever thoughts or pain distract you.
From there, we transitioned into a guided meditation, where the breath became a tool to return to the present moment and quiet the nervous system.
HomePlay
To support your healing journey, here are simple practices to weave into daily life:
Daily Meditation (10–20 minutes) – Use your breath as your anchor. (Diaphragmatic breathing)
Gentle Stretching (15 minutes) – Keep the body open and fluid.
Healthy Eating Habits – Choose warm, grounding foods that support digestion and energy.
Key Takeaway: Healing begins with awareness. By tuning into your inner world—through breath, mindful eating, and meditation—you start to rebuild the body-brain connection and open the door to transformation.
Homework Assignments
1. Daily Breathwork
Why: Regular breathwork and/or meditation can reduce pain, improve mental clarity, enhance emotional well-being, and contribute to longevity by reducing stress-related aging processes.
Instructions:
- Practice mindfulness meditation for 10 minutes each day.
- Find a quiet space where you won’t be disturbed.
- Focus on your breath and observe your thoughts without judgment.
Suggested Guided Meditation:
- Dr. Isabella Lai’s Session 1 Homework with Breathwork
https://youtu.be/UJ_7AtgZBRU
- David Ji’s meditation in clinic (without breathwork): 15 minutes Guided Meditation – David Ji
2. Gentle Stretching Exercises (15 minutes)
Why: Gentle movement relieves muscle tension, increases flexibility, and enhances energy flow, contributing to overall well-being and vitality.
Instructions:
- Perform stretching exercises daily or at least three times a week.
- Listen to your body and don’t push beyond what’s comfortable.
Suggested Stretching Video:
- Link: https://www.youtube.com/watch?v=5GS98v6Dy5
- Duration: 15 minutes
3. Healthy Eating Habits
Explore warming, anti-inflammatory foods that support both digestion and healing. Think cooked grains, root vegetables, and soothing soups. Add in spices like ginger and turmeric, and choose healthy fats like olive oil or avocado. These choices not only nourish your Spleen and Stomach from a TCM perspective, but also lower inflammation in the body, supporting your brain-body connection
Why: Eating nutrient-rich, anti-inflammatory foods supports healing, boosts energy, and promotes longevity.
Instructions:
Warm and easy to digest (supporting Earth element and digestion)
Nutrient-dense and anti-inflammatory (scientifically backed to calm systemic inflammation)
Comforting, grounding, and practical for everyday meals
- Examples:
Cooked Whole Grains (gentle on digestion, steady energy)
Quinoa, brown rice, millet, oats, buckwheat
Root Vegetables (warming, grounding, rich in antioxidants)
Sweet potatoes, carrots, beets, parsnips, winter squash
Warm, Soothing Soups & Broths
Bone broth, lentil soup, miso soup with tofu and greens
Omega-3–Rich Options
Wild-caught salmon, sardines, mackerel
Walnuts, chia seeds, flaxseeds (easy-to-digest forms like soaked or ground)
Warming Spices & Herbs (aid digestion, reduce inflammation)
Ginger, turmeric, cinnamon, garlic, fennel, cardamom
Leafy & Cruciferous Vegetables (lightly cooked)
Spinach, kale, bok choy, broccoli, Brussels sprouts
(Cooking lightly makes them easier on the Spleen/Stomach)
Fruits (warm or stewed)
Stewed apples, pears, or berries (rich in polyphenols, gentle on digestion)
Healthy Fats
Olive oil, avocado, tahini, sesame oil (all anti-inflammatory and nourishing)
- Start by adding one or two of these foods this week before our next session.
These dietary changes can improve your physical health and contribute to a longer, healthier life.
The Science Behind this Approach
Mindfulness meditation is a powerful tool backed by science. Randomized controlled trials—the gold standard in clinical research—have shown that mindfulness can induce pain relief and enhance overall well-being.
Studies found that meditation can deactivate areas like the thalamus, our sensory relay center, and the periaqueductal gray (PAG), which modulates pain perception (Zeidan et al., 2012). Participants also reported:
- Improved quality of life
- Lower anxiety levels
- Increased feelings of control over pain and stress
By practicing mindfulness, you’re not just coping with pain—you’re actively transforming your brain’s response to stressors, which can slow down cellular aging processes and promote longevity (Epel et al., 2009).
This holistic approach aligns with the principles of mind-body medicine from Massachusetts General Hospital and integrates concepts from the UCLA Center for East-West Medicine, offering a comprehensive path to wellness and transformation.
I wanted to share a few tips on what to expect after your acupuncture, trigger point, or cupping treatment—and how to support your healing in the next few days.
You’re the hero in this journey toward healing and enhanced well-being, and we’re here to guide you.
Consistency is key. The more you engage with these practices, the more benefits you’ll experience—physically, mentally, and emotionally.
Remember, we’re here to support you. If you have questions or need assistance, don’t hesitate to reach out.
Wishing you all the best,
Isabella Lai, MD and the Team at Infinity Wellness Institute
References:
Hölzel, B.K., Carmody, J., Vangel, M. et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36-43.
Zeidan, F., Grant, J.A., Brown, C.A., McHaffie, J.G., Coghill, R.C. Mindfulness meditation-related pain relief: evidence for unique brain mechanisms in the regulation of pain. Neurosci Lett. 2012;520(2):165-173.
Epel, E.S., et al. Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Ann N Y Acad Sci. 2009;1172:34-53.