Katerina Rapundalo, Registered Massage Therapist

11/13/2025

Repost:

11/06/2025

I love my job and patients. But, if you ask me if I'd rather go to work or spend a day being creative? I meeeaaaaan.... 🤷🏻‍♀️🤷🏻‍♀️
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11/05/2025

Resting isn't always about physically resting your body. It's about resting your mind. Resting your nervous system.

We often turn to scrolling and screens to "switch off" and decompress. But in switching off, we're switching off from our bodies too, disconnecting from ourselves. 🤳🏻

Numbing our feelings.

This might bring temporary relief, but those feelings will still be there the moment you put the screen down (and we often actually feel worse for it, rather than rested).

True rest comes not by switching off or tuning out, but by tuning IN to our internal world and into the support of the space around us.

Tuning into our breath.
Tuning into the feeling of the support beneath us, holding us.
Tuning into nature.
Tuning into the sensations in our body.
Tuning into our emotions!

This is what brings the body into a state of true rest; PRESENCE!

Presence tells your brain and nervous system that it's safe to be here now. That it's safe to slow down. There are no threats we need to run away from.

If we're not used to it, resting can feel uncomfortable. Precisely because it can bring up all of the feelings we've been avoiding. Or because it can bring up feelings of guilt around not being productive.

So we must show our bodies and nervous system that it's safe to rest. It's safe to soften and be present. In small amounts.
Taking small moments to be present with yourself. Even micro-moments of rest helps to build this safety.

When we do, we have so much more capacity to handle life's challenges. Beyond that, we get to reclaim our vitality.

This might look like: walking without a podcast, restorative or yin yoga, yoga Nidra, being in nature, taking a bath, having a massage, putting your hands on your heart and belly and taking 5 deep breaths, lying on the floor, cuddling with a pet or loved one.

What are your favourite ways to rest? Share them below👇🏻

10/26/2025

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10/24/2025

Technology glitches, sometimes final buttons aren't pressed. Things happen and it's okay!

I know it's frustrating to turn up and not have an appointment, but please take a moment to breathe and remind yourself your practitioner is very unlikely to be the cause of this.

With our clinic - and honestly, majority of businesses these days - you will ALWAYS get an Appointment Confirmation email within minutes of the appointment getting scheduled. You will also have a 2-hour text reminder come through the day of. If scheduled well in advance, you will have a 48-hour reminder email come in, AND our health pre-screening check.

If you didn't receive any of these, you don't have an appointment. Plain and simple.

👉🏻 If you intended to book and didn't receive your confirmation, please give us a call so we can help you! (250) 591-8993 📞

10/23/2025

Everyone's favourite rare opportunity! ✨WEEKEND MASSAGE APPOINTMENTS✨🙏🏻

I'll be coming in for 4 Sundays next month, so grab your slot! I can't guarantee when this chance will come around again.

You can call us at (250) 591-8993 OR peruse the schedule at your leisure at www.elevenarrows.ca

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10/06/2025

An appointment has opened up for tomorrow, Tuesday October 7th, at 1:00pm!

Call to schedule, or book online at www.elevenarrows.ca !

10/03/2025

10/01/2025

A lot of these have been proclaimed by Eastern medicine doctors and practitioners and Indigenous tribes for generations.

But I know a lot of people feel more comfortable when Western medicine doctors and practitioners weigh in, and provide the research to explain Why (Totally get it, I also always want a detailed explanation, too!). 🤗

09/27/2025

It's not about yoga itself. Besides, flexibility is not part of traditional yoga. It's about how quickly you choose to shut down when faced with a challenge.

I have a lot of people who respond immediately with "Oh I don't know that I can do that!" when I show an exercise I want them to do, or even a more advanced version to give an idea of what we can work up to. It's a shut-down response before we've even broken down the steps and tried it. Before they had a chance to find out if they can do it.

Quick check-in: Do you hold a belief that you should be able to do it the first time? Or can you get curious about embracing the journey of being bad so you can get good?

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Quick story time!! I was doing an art project with a few kids this week. One of them really needed some extra time and care, and we sat together mixing a toilet paper paste with glue and paint, so we could make 3D textured ghosts.
After making a big blob on his canvas, he screamed at me, "No! I can't do this! It's so bad! It's bad! It's bad!" and began crying.

This is my first time meeting this kid so honestly I was just panicky wracking my brains hoping to say something supportive that would resonate because idfk what works for this little dude.

So my panicked response was, "That's okay if it's bad. Have you painted with toilet paper before? I sure haven't. It's probably gonna be bad trying something new. But we have to be bad a hundred times so we can be good at it."

My god the way his eyes BULGED. And he frantically went back to his painting, muttering on repeat, "I have to be bad to be good. I have to be bad to be good." and a few minutes later, he presented his new painting, exclaiming, "LOOK! It's BEAUTIFUL!"

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This annoyingly long success story is my way of saying... Let go of the ego that you have to be good and successful. You don't need that block up. Let yourself suck at things, and try them for the sake of trying.

Let yourself be flexible.

Download my yogaapp 👉 https://onelink.to/nextlevelyoga 🤭😂.