Frequently Asked Questions

Margaret's work is a combination of fascia release, trigger point, energy work, and cupping. To many it would be considered "deep tissue" or "sports massage", but the preferred term is "therapeutic massage" as pressure alone does not make the massage effective.

Rigid plastic or flexible silicone cups suction the tissue up, causing the fascia, or connective tissue, to stretch up and away from the body. Stretching fascia makes it softer and more mobile. She may move cups to treat a broad area or leave cups on a specific spot for more focused attention. In some cases, tiny capillaries burst, leaving a bruise at the site that rushes nutritious blood and cleansing lymph to the area. Stationary cupping marks can last up to two weeks.

Fascia is connective tissue. Like peeling an orange, fascia is the peel on the outside, the membrane separating the slices, and the membrane holding the pockets of juice. If fascia is tight and rigid, muscles can not be manipulated in the massage.

Reflexology is the theory that the body is mapped onto the feet, the hands, and the ears. This includes the sinuses and organs. Those who cannot receive bodywork for health reasons may feel like they had a fully body massage after reflexology.

This is an opportunity to soften into the experience and connect with your body. Throughout the massage you may feel sensations that don't match, like tingling in your hand when the practitioner is working on your neck. This is normal and we encourage you to get curious about why this happens. If any sensations are alarming or you can feel your body tensing up, let the practitioner know. Communication is key to your comfort.

Most of these techniques are most effective on bare skin so undress to your comfort level and know that only the body part being worked on (arm, leg, or back) will be exposed.

A sound bath is an opportunity for deep relaxation and meditation using repetitive, soothing, perfect tones from instruments such as crystal bowls, wind chimes, and rain drums.

Bring a yoga mat. If you don’t have one, we have a blanket for you to use. We also provide bolsters and other seating arrangements, but you are more than welcome to bring additional blankets or pillows for support.

Our goal at Forest Floor Wellness is to get you grounded and reconnected with your body. On a biological level, we are trying to stimulate the vagus nerve and engage the parasympathetic nervous system that initiates rest and other crucial body functions like digestion, building your immune system, and repairing tissues. Rest may feel like a sudden sigh or deep breath, a few tears, or a profound appreciation of this exact moment in time and space.

Do not judge yourself if you're not "feeling anything". Adjust as needed. If you are starting a meditation practice for the first time you know how difficult it can be to settle your mind. Bring your attention back to the easy inhale and exhale of your breath.

Allow your body to rest. At the beginning of the session, choose bolsters and a position that will support your back, knees, and neck. You do not have to stay here, but be mindful of those around you when you readjust.

This is a moment of meditation practice. Your steady breath is what is physically calming your body and your tool to refocus if you get distracted. There are numerous breathing methods and one will be suggested at the sound bath.

A sound bath is also a chance to show self compassion and curiosity. Sometimes when we rest and reconnect with our bodies, memories with their attached feelings resurface. Hold space for those memories with love and curiosity, not shame and judgement.

It's a good idea to have water nearby if you are recovering from an illness or have a tickle in your throat. You are welcome to get up and get water as long as you don't disrupt those around you further.

If you know you snore, it may be best to choose a supported side-lying position. The goal is to be awake and at rest, enjoying what it is to be present.

We welcome you to be curious and try some things during your first sauna experience. Explore how the heat feels on the top bench compared to the bottom bench. Notice your body's signals telling you that it's time to cool off outside. Listen to your body tell you it's time to go back inside the sauna for more heat. Experience the dramatic change in the heat when water is added to the rocks.

Sweating, blotchy skin, and steam coming off of your body are normal things. If you happen to feel dizzy, stay calm, let the host know and find a comfortable place to sit or lay down outside or inside the changing room.

Before your first sauna, it's a good idea to come hydrated and only eat a small meal or snack. Save a bigger meal for after your sauna.

Take off your jewelry and glasses before entering the hot room. You'll be more comfortable without them.

If you are seeking more heat, sit on the top bench. If you want to stay in the sauna longer but want less intense heat, sit or (if there's room) lay down on the bottom bench or the floor.

INDOOR: Some sauna sessions will have more room for you to stretch out. Feel free to grab a bolster and make yourself comfortable.

We aim to keep the hot room at 180°F

COMMUNITY: Wood burning stoves provide a bit more variation due to the wild nature of fire. Wind, outdoor temperature, and door opening frequency play an enormous role in the hot room temperature. It can be anywhere between 160°F - 210°F

Swim suit, a towel to sit on, a towel to dry off with, flip flops or sandals, and a water bottle. Have a little bit of food in your stomach. You don't want to sauna at the end of a long fast or after a big meal.

COMMUNITY: On very cold days, it's a good idea to bring a robe for cool down rounds to protect yourself from the wind.

(See "What should I expect my first time?" if it's your first time)

Sauna health benefits come from not only putting your body in rounds of extreme heat and extreme cold but LISTENING to your body's cues and cravings that tell you it's time to transition to the next round. If you need a tangible reference, you can be in the hot room anywhere between 10-20 minutes, then cool down (AND HYDRATE) for about 5 minutes.

Like a massage, take the rest of the day off. If you take a sauna at night, notice if the sleep you get that night is deeper and more restful.

In general, it's a good idea to hydrate after a sauna and to replace the salt you sweated out. You may want to add trace minerals, Himalayan salt, or sea salt (as directed) to your water to prevent headaches after the sauna.

• Limit escaping heat by closing the hot room door as quickly as you can. Do NOT open the door immediately after adding water to the rocks

• Take your shoes off before entering the hot room

• Sit on a towel to protect the wood

• Ask the room before adding steam so people can prepare by moving or leaving the hot room

• Make room for others on the bench

• COMMUNITY: Read the room. Community sauna is a richer experience when there is trust amongst those in the sauna. Choose your words and the topic carefully, like a first date.

A quick summary~

Physically: When your body gets into extreme heat and extreme cold, veins and arteries exercise passively by expanding and contracting. This not only helps regain their placidity, but this exercises the heart to keep up with the blood movement. This whole body expansion and contraction also passively pumps lymph. Lymph is a liquid system in your body that carries the white blood cells that fight pathogens and clean out waste. The extreme temperatures also activate heat shock and cold shock proteins which complete tasks from repair to activating immune cells.

Mentally: Several cultures have used sauna as their mini spa getaway at the end of the day. Sauna is an opportunity to ground and drop into your body as well as reconnect with others in great conversation. Our Western values have pulled us toward constant productivity and achieving and away from heart connection and rest. Chronic stress disrupts our body's homeostasis and has been shown to cause several chronic illnesses like hormone imbalances, high blood pressure, digestion disorders, and more. We all need activities that bring us joy and rest to at least decelerate the deterioration stress causes.

Steam, or löyly in Finnish meaning "spirit", is created by adding a ladle of water to the hot rocks. The temperature does not actually increase but it feels hotter because of water's ability to hold so much heat when it changes from a liquid to a gas.

The steam can be intense. To tone it down for your body, you can sit on the lower bench and cup your hands around your nose and mouth, taking deep breaths. Whatever you do, do not open the door immediately after steam is added.

To add to the experience, we put essential oils in the water to scent the steam. Please let the host know if you are allergic to any essential oils.

Hats made of felted wool insulate or protect the head and ears and tricks your body into thinking it's not that hot. It is also said to protect your hair from the extreme, dry heat.

We also have silk scarves available. Ask your host to borrow one.

As temperatures drop, we encourage you to make adaptations that work best for you. Maybe instead of going into the lake or rolling in the snow, simply sitting outside during cool down will do the trick. You may need to wear a thin robe or more protective footwear outside during cool down, or complete your cool down in the changing room.

We'll notify you if we close the sauna in extreme cold (-40ºF wind chill) or after a big snow storm so people don't have to drive in those conditions.

Sauna can be such a great new experience for kids. As long as they are accompanied by an adult they may want to sit on the bottom bench or on the floor. They may also enjoy hanging out in the changing room, which does get residual heat from the sauna.

We are a sauna experience and are currently not a winter cold plunge experience. We do not maintain an opening in the ice when the lake is frozen over.

Instead, snow, freezing temperatures, and a bucket of lake water to splash on yourself can do the trick for your cool down round.

Sauna bath ritual is a unique, one-on-one experience where you are led by the practioner through a “Wild Spa”*. The intention is to get you out of your head and into your body through your senses. Unlike community sauna, the heat in sauna ritual is a little lower (160F) and there’s lots of steam. The ritual can combine several elements straight from nature into the sauna rounds: whisks (fresh or rehydrated tree branches with leaves), herbs (plants), a salt scrub, citrus, soap, and honey.

*Thank you, Rachael of Sisu Nordic Sauna for the perfect description.

Sauna bath ritual has been a healing modality in several cultures for centuries. Lithuanian pirts (or pirtis) and Russian banya are two traditions that are similar to what is performed at Forest Floor Wellness. Margaret’s training has Slavic roots and follows similar guidelines to pirts and banya.