Resources
Bay Area Community Resources
Bay Area Community Resources
A Black-led, multi-racial, inter-generational coalition that seeks to build a replicable and sustainable model to eradicate police terror in communities of color. The mission of Community Ready Corps (CRC), a Black grassroots organization, is to organize and empower the community towards self determination and equity. NDLON improves the lives of day laborers, migrants and low-wage workers. OACC builds vibrant communities through Asian and Pacific Islander arts and cultural programs that foster inter-generational and cross-cultural dialogue and understanding, collaboration, and social justice. An urban Indigenous women-led community organization that facilitates the return of Chochenyo and Karkin Ohlone lands in the San Francisco Bay Area to Indigenous stewardship.
Chinese Medicine Resources
Chinese Medicine Resources
Chinese Medicine Resources: Acupressure
What is Acupressure?Acupressure uses physical pressure applied with hands, fingers or specialized tools to acupuncture points to stimulate the points and the meridians to help regulate the body. Acupressure is a gentle and safe method to release tension, get more in touch with our bodies, and stimulate the flow of blood and other tissue fluids in the body. Acupressure is recommended for pain, anxiety, agitation, insomnia, tension and stiffness
HOW TO DO YOUR OWN ACUPRESSURE:Supplies you’ll need:· Hands, elbows, fingers or an acupressure tool· Access to the areas of your body that need attention· A list of acupuncture points prescribed for your situation or other resource showing acupuncture point locations
Some Acupressure techniques:- Firm pressure: The most fundamental technique. Use thumbs, fingers, palms, the side of the hand, or knuckles (even elbows or heels) to apply steady stationary pressure. To relax the area apply one minute of steady pressure. To stimulate the area, apply pressure for only 4-5 seconds.- Slow motion kneading: Uses thumbs and fingers along with the heels of the hands to squeeze large muscle groups firmly. Similar to kneading a large mass of dough. Simply lean the weight of your upper body into the muscle as you press to make it soft and pliable. This relieves general stiffness, shoulder and neck tension, constipation, and spasms of calf muscles.- Brisk rubbing: Uses friction to stimulate the blood and lymph. Rub the skin lightly to relieve chilling, swelling, and numbness by increasing circulation, as well as to benefit the nerves and tone of the skin.- Quick tapping: With fingertips to stimulate muscles on unprotected, tender areas of the body, such as the back or buttocks. For larger areas, use a loose fist. This can improve the functioning of nerves and sluggish muscles in the area.
Some Acupuncture points:Du 20 - On the top of the head, towards the back, tender depression in the middle of the head. Use your fingers to trace a line from the tops of the ears to the highest point on the head.- Functions: Depression, heaviness of the head, poor memory and concentration.Yin Tang - Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead.- Functions: Calms the spirit, insomnia, anxiety, agitation, frontal headaches, benefits the nose, runny nose.TaiYang - Located in the depression of the temple.- Functions: One sided headache, dizziness, eye problems.GB 20 - Just below the base of the skull, in the hollow between the two large neck muscles, two to three inches apart depending on the size of the head.- Functions: Relieves headaches, arthritis, insomnia, dizziness, stiff neck, neck pain, injuries, trauma, shock, hypertension, eyestrain, and irritability.Ren 17 - In the depression on the breastbone, three thumb widths up from the base of the bone.- Functions: Relieves nervousness, anxiety, chest tension.PC 6 - Located two thumb widths (or your pinky, ring, and middle fingers together) from the crease of the inner wrist, in the center of the wrist.- Functions: Relives indigestion, nausea, insomnia, nervousness, palpitations and wrist pain. Often used for motion sickness and morning sickness.LI 4 - In the webbing between your thumb and index finger. On the outside of the hand, find the highest spot of the muscle when the thumb and index fingers are brought close together. **Do not use during pregnancy**- Functions: Relieves frontal headaches, constipation, eye issues, nasal congestion and runny nose, sneezing, toothache. Alleviates pain and balances the gastrointestinal system.LI 11 - On the top, outer end of the elbow crease.- Functions: Relieves constipation, fever, elbow pain, lowers blood pressure; stimulates the intestines and benefits the immune system.LU 5 - Located on the inside of the elbow at the tendons outer edge in the hollow crease where the elbow is slightly bent.Functions: Helps relieve phlegm and heat in the lung. Helps relieve coughing. Strengthens lung immunity.LR 3 - On the top of the foot in the valley/webbing between the big toe and the second toe.- Functions: Lowers blood pressure, benefits eyes, relieves fainting, relieves fever, dizziness, confusion, headaches, nausea, and irritability.ST 36 - One hand width below the bottom of the knee cap, on the outside of the tibia bone.- Functions: Relieves fatigue, poor appetite, stomach pain, nausea, vomiting,belching, gas, diarrhea, constipation, shortness of breath, dizziness, and palpitations; benefits digestion and restores the immune system. Calming and grounding. A very nourishing point.
HOW TO DO YOUR OWN ACUPRESSURE:Supplies you’ll need:· Hands, elbows, fingers or an acupressure tool· Access to the areas of your body that need attention· A list of acupuncture points prescribed for your situation or other resource showing acupuncture point locations
Some Acupressure techniques:- Firm pressure: The most fundamental technique. Use thumbs, fingers, palms, the side of the hand, or knuckles (even elbows or heels) to apply steady stationary pressure. To relax the area apply one minute of steady pressure. To stimulate the area, apply pressure for only 4-5 seconds.- Slow motion kneading: Uses thumbs and fingers along with the heels of the hands to squeeze large muscle groups firmly. Similar to kneading a large mass of dough. Simply lean the weight of your upper body into the muscle as you press to make it soft and pliable. This relieves general stiffness, shoulder and neck tension, constipation, and spasms of calf muscles.- Brisk rubbing: Uses friction to stimulate the blood and lymph. Rub the skin lightly to relieve chilling, swelling, and numbness by increasing circulation, as well as to benefit the nerves and tone of the skin.- Quick tapping: With fingertips to stimulate muscles on unprotected, tender areas of the body, such as the back or buttocks. For larger areas, use a loose fist. This can improve the functioning of nerves and sluggish muscles in the area.
Some Acupuncture points:Du 20 - On the top of the head, towards the back, tender depression in the middle of the head. Use your fingers to trace a line from the tops of the ears to the highest point on the head.- Functions: Depression, heaviness of the head, poor memory and concentration.Yin Tang - Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead.- Functions: Calms the spirit, insomnia, anxiety, agitation, frontal headaches, benefits the nose, runny nose.TaiYang - Located in the depression of the temple.- Functions: One sided headache, dizziness, eye problems.GB 20 - Just below the base of the skull, in the hollow between the two large neck muscles, two to three inches apart depending on the size of the head.- Functions: Relieves headaches, arthritis, insomnia, dizziness, stiff neck, neck pain, injuries, trauma, shock, hypertension, eyestrain, and irritability.Ren 17 - In the depression on the breastbone, three thumb widths up from the base of the bone.- Functions: Relieves nervousness, anxiety, chest tension.PC 6 - Located two thumb widths (or your pinky, ring, and middle fingers together) from the crease of the inner wrist, in the center of the wrist.- Functions: Relives indigestion, nausea, insomnia, nervousness, palpitations and wrist pain. Often used for motion sickness and morning sickness.LI 4 - In the webbing between your thumb and index finger. On the outside of the hand, find the highest spot of the muscle when the thumb and index fingers are brought close together. **Do not use during pregnancy**- Functions: Relieves frontal headaches, constipation, eye issues, nasal congestion and runny nose, sneezing, toothache. Alleviates pain and balances the gastrointestinal system.LI 11 - On the top, outer end of the elbow crease.- Functions: Relieves constipation, fever, elbow pain, lowers blood pressure; stimulates the intestines and benefits the immune system.LU 5 - Located on the inside of the elbow at the tendons outer edge in the hollow crease where the elbow is slightly bent.Functions: Helps relieve phlegm and heat in the lung. Helps relieve coughing. Strengthens lung immunity.LR 3 - On the top of the foot in the valley/webbing between the big toe and the second toe.- Functions: Lowers blood pressure, benefits eyes, relieves fainting, relieves fever, dizziness, confusion, headaches, nausea, and irritability.ST 36 - One hand width below the bottom of the knee cap, on the outside of the tibia bone.- Functions: Relieves fatigue, poor appetite, stomach pain, nausea, vomiting,belching, gas, diarrhea, constipation, shortness of breath, dizziness, and palpitations; benefits digestion and restores the immune system. Calming and grounding. A very nourishing point.
Chinese Medicine Resources: Gua Sha
What is Gua Sha?Gua sha is a healing technique of traditional East Asian medicine. Sometimes called ‘coining, spooning or scraping’, Gua sha is press-stroking an area of the body with an instrument to intentionally create transitory therapeutic petechiae called ‘sha’. Gua Sha can help reduce painful knots (often presenting as Myofascial Trigger Points) in muscles and help reduce overall stress and tension in the body.
HOW TO DO YOUR OWN GUA SHA:Supplies you’ll need:· A tool for scraping (a jar lid with a blunt edge works great, a porcelain spoon, or anything with a rounded, blunt edge can work)· Access to the areas of your body that need attention· A salve, oil, or other moisturizer to lubricate and protect the skin where you will be scraping
Find tight or tense areas in the forearms, shoulders, neck, arms or torso. Apply salve or oil over the entire area. Holding your scraping instrument between your thumb and first finger, apply medium pressure using short, repetitive strokes about 2-3 inches long over the same area. Repeat for 9-11 strokes or until the area changes color. Move to adjacent area and repeat.
OTHER IMPORTANT CONSIDERATIONS:- You may see small red or purplish dots appear under the skin while you are press-stroking. These are transitory therapeutic petechiae and will be visible for 2-5 days for most people and then slowly fade. These can look different on different skin tones and if they don't appear, that's OK. If you are concerned about their appearance, stop the treatment or use only on areas of the body that aren't publicly visible- You may sometimes feel sore or tender in the area of the Gua Sha treatment for 3-5 days after scraping. This is a normal reaction and can be alleviated with heat and rest. If soreness or tenderness lasts longer than 5 days, pleae consult a physician or try using lighter pressure on your next treatment.- Don’t use Gua Sha on people with reduced sensation (neuropathy) including people with diabetes or other nerve conditions- Don’t use Gua Sha on children under the age of 5
HOW TO DO YOUR OWN GUA SHA:Supplies you’ll need:· A tool for scraping (a jar lid with a blunt edge works great, a porcelain spoon, or anything with a rounded, blunt edge can work)· Access to the areas of your body that need attention· A salve, oil, or other moisturizer to lubricate and protect the skin where you will be scraping
Find tight or tense areas in the forearms, shoulders, neck, arms or torso. Apply salve or oil over the entire area. Holding your scraping instrument between your thumb and first finger, apply medium pressure using short, repetitive strokes about 2-3 inches long over the same area. Repeat for 9-11 strokes or until the area changes color. Move to adjacent area and repeat.
OTHER IMPORTANT CONSIDERATIONS:- You may see small red or purplish dots appear under the skin while you are press-stroking. These are transitory therapeutic petechiae and will be visible for 2-5 days for most people and then slowly fade. These can look different on different skin tones and if they don't appear, that's OK. If you are concerned about their appearance, stop the treatment or use only on areas of the body that aren't publicly visible- You may sometimes feel sore or tender in the area of the Gua Sha treatment for 3-5 days after scraping. This is a normal reaction and can be alleviated with heat and rest. If soreness or tenderness lasts longer than 5 days, pleae consult a physician or try using lighter pressure on your next treatment.- Don’t use Gua Sha on people with reduced sensation (neuropathy) including people with diabetes or other nerve conditions- Don’t use Gua Sha on children under the age of 5
Chinese Medicine Resources: Moxibustion
What is Moxibustion?Moxibustion utilizes the dried, powdered leaves of the mugwort plant (Artemesia vulgaris) which are burned near the skin to provide warmth and stimulation to the body. Many instances of pain and dis-ease are caused by bodies being unable to process cold and dampness in the best way. Moxibustion can help the body restore a right relationship with warmth and cold, thereby reducing pain and discomfort. Moxibustion is recommended for: pain, menstrual pain, joint pain itching, and skin disorders
HOW TO DO-YOU-OWN MOXIBUSTIONSupplies you’ll need:· A moxa stick· Lighter, candle or other source of flame· A nonflammable container to catch ash from the moxa stick (an ashtray or small plate can work well· Good ventilation: a room with a vent fan or open windows or a chair outside with no flammable material around· Access to the areas of your body that need attention· Something to extinguish the stick when you’re done (a small container filled with rice or sand, a jar with a tight-fitting lid that the stick fits into or ashtray can all work)· A large glass of water or fire extinguisher nearby (in case of emergency) Use a lighter or candle to light the moxa stick and wait until the end is cherry red and evenly lit. You may have to re-light multiple times to get the end fully lit. Have your non-flammable container ready to catch or scrape any ash off the end of the stick before it falls. You can also tap the ash off the end when you see a large amount forming. Once the stick is lit, you should be able to feel warmth about an inch from the end. The moxa smells and can be smoky so be sure you’re in a space with good ventilation. Locate acupuncture points based on your acupuncturist’s instructions or use on joints, or areas that feel cold or achy.Hold the hot end of the moxa over the point (about 0.5 to 1 inch away from the skin) until it feels warm. The moxa or falling ash should never touch the skin, and you should tap or blow off the ash throughout the treatment. You can place two fingers around the area you are focusing on to gauge the temperature better. Use a pecking motion or small circling motions over the point. When the point feels hot, take away the moxa stick and cover the point with your finger or thumb. Use for about 5-10 minutes a day. To put the moxa stick out, stub it on non-flammable container or put it in a small jar with rice in the bottom (to stop the heat cracking the glass) and screw the lid on tight. Be sure that it is all the way out so that it doesn’t keep burning inside the container. Check on it after ten minutes. Don’t use water or it will not light again. Stop using the moxa if you get sick or feel worse than when you started.
OTHER SAFETY CONSIDERATIONS:- Never leave a burning moxa stick unattended!- Don’t use moxa if you feel sleepy or are under the influence of alcohol or other sleep-inducing substances- Don’t use moxa on people with reduced sensation (neuropathy) including people with diabetes or other nerve conditions- Don’t use moxa on children under the age of 5
HOW TO DO-YOU-OWN MOXIBUSTIONSupplies you’ll need:· A moxa stick· Lighter, candle or other source of flame· A nonflammable container to catch ash from the moxa stick (an ashtray or small plate can work well· Good ventilation: a room with a vent fan or open windows or a chair outside with no flammable material around· Access to the areas of your body that need attention· Something to extinguish the stick when you’re done (a small container filled with rice or sand, a jar with a tight-fitting lid that the stick fits into or ashtray can all work)· A large glass of water or fire extinguisher nearby (in case of emergency) Use a lighter or candle to light the moxa stick and wait until the end is cherry red and evenly lit. You may have to re-light multiple times to get the end fully lit. Have your non-flammable container ready to catch or scrape any ash off the end of the stick before it falls. You can also tap the ash off the end when you see a large amount forming. Once the stick is lit, you should be able to feel warmth about an inch from the end. The moxa smells and can be smoky so be sure you’re in a space with good ventilation. Locate acupuncture points based on your acupuncturist’s instructions or use on joints, or areas that feel cold or achy.Hold the hot end of the moxa over the point (about 0.5 to 1 inch away from the skin) until it feels warm. The moxa or falling ash should never touch the skin, and you should tap or blow off the ash throughout the treatment. You can place two fingers around the area you are focusing on to gauge the temperature better. Use a pecking motion or small circling motions over the point. When the point feels hot, take away the moxa stick and cover the point with your finger or thumb. Use for about 5-10 minutes a day. To put the moxa stick out, stub it on non-flammable container or put it in a small jar with rice in the bottom (to stop the heat cracking the glass) and screw the lid on tight. Be sure that it is all the way out so that it doesn’t keep burning inside the container. Check on it after ten minutes. Don’t use water or it will not light again. Stop using the moxa if you get sick or feel worse than when you started.
OTHER SAFETY CONSIDERATIONS:- Never leave a burning moxa stick unattended!- Don’t use moxa if you feel sleepy or are under the influence of alcohol or other sleep-inducing substances- Don’t use moxa on people with reduced sensation (neuropathy) including people with diabetes or other nerve conditions- Don’t use moxa on children under the age of 5