Category: Therapy

Exploring the Connection Between Mindfulness and Stress

Mindfulness is a powerful tool that can help manage stress in our daily lives. By practicing mindfulness, we can learn to be fully present in the moment, acknowledging our thoughts and feelings without judgment.

This awareness allows us to better understand our reactions to stressors and choose how to respond in a more calm and constructive way. Mindfulness practices such as deep breathing, meditation, or yoga can help us cultivate a sense of inner peace and resilience in the face of stressful situations.

Remember, it’s important to be patient with yourself as you develop your mindfulness practice, and over time, you may find that you are better equipped to navigate the challenges that come your way with a greater sense of ease and clarity.

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Self-Discovery: A Path Towards Authenticity and Growth

Embarking on a journey of self-discovery can be a transformative experience. It is a process of delving deep into our inner selves to uncover our true desires, values, and beliefs. Throughout this exploration, we often unearth hidden talents, passions, and strengths that may have been dormant within us.

Self-discovery is not just about understanding who we are in the present moment but also about reflecting on our past experiences and how they have shaped us. It involves being open to new possibilities, embracing change, and challenging ourselves to grow and evolve.

Through self-discovery, we can gain a greater sense of self-awareness and self-acceptance. It allows us to develop a deeper connection with ourselves and others, fostering more meaningful relationships and a greater sense of fulfillment in our lives.

In a world that is constantly changing and evolving, taking the time to engage in self-discovery is a valuable investment in ourselves. It is a journey that is unique to each individual, filled with moments of reflection, insight, and growth. Embrace the process, trust in yourself, and allow self-discovery to guide you on a path towards authenticity and self-fulfillment.

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What is Intuitive Eating?

Intuitive eating is a philosophy that encourages listening to your body’s cues and honoring your hunger and fullness levels without judgment. Introduced by registered dietitians, Evelyn Tribole and Elyse Resch in 1995, it involves tuning into your body’s signals to guide your eating choices, rather than following strict diets or food rules.

By practicing intuitive eating principles, individuals can develop a healthier relationship with food and their body that values care and respect. This approach encourages mindfulness, self-care, and self-compassion, helping individuals to make peace with food and strengthen body autonomy.

When we eat intuitively, we listen to our body’s signals and respond to its needs. Studies have found that eating intuitively is associated with positive health outcomes such as decreased disordered eating behaviors, positive eating-disorder treatment outcomes, and improved body image. Embracing intuitive eating is not just about nourishing our bodies physically but also nurturing our mental and emotional well-being.

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Healing Trauma: Navigating the Journey with Understanding and Care

Trauma is a complex and deeply personal experience that can have a profound impact on individuals. It is essential to approach the topic of trauma with empathy, understanding, and sensitivity. While the effects of trauma can be long-lasting and challenging, it is important to remember that healing is possible.

While talking about your experiences and emotions can be a significant part of the healing process, it may sometimes trigger negative feelings and worsen the situation. It’s essential to take the time to understand what feeling safe and comfortable means to you. This resource will be essential as you navigate through the healing journey.

It is also important to recognize that healing from trauma is a journey that looks different for everyone. There is no one-size-fits-all approach, and it is okay to take your time and be patient with yourself. Remember, you are not alone in your experiences, and there are resources and communities available to support you along the way.

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A Somatic-Oriented Approach to Healing

A somatic-oriented approach is a powerful tool for self-discovery and personal growth. By listening to the body, we can uncover deep-seated emotions and beliefs that may be influencing our thoughts and behaviors. Observing body sensations allows us to connect with ourselves on a visceral level, gaining insight into our innermost experiences.

Befriending the body’s autonomic state is a practice of acceptance and compassion towards our physical responses, fostering a sense of harmony and peace within ourselves. Understanding our unique story, including past experiences and traumas, can help us make sense of our present reality and pave the way for healing and transformation.

As we learn to listen and understand, it often leads to looking at the relationships around you. Moving towards or away from connection is a crucial aspect of somatic-oriented work, as it allows us to explore our relational patterns and preferences, guiding us towards more fulfilling and authentic connections with ourselves and others.

Embarking on a somatic-oriented journey is an invitation to cultivate self-awareness and deepen our understanding of both ourselves and the world around us. It is a path of discovery, growth, and connection that can lead to profound insights, lasting change, and maybe even a little fun.

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Trust Your Journey

It’s completely normal to feel anxious when facing unfamiliar situations or trying something new. Anxiety can often act as a barrier to stepping out of our comfort zones and embracing new experiences. However, it’s important to remember that growth and self-discovery often lie beyond our fears.

One way to overcome anxiety is to break down the task or situation into smaller, more manageable steps. By taking things one step at a time, you can gradually build your confidence and reduce feelings of overwhelm. Additionally, practicing mindfulness and deep breathing exercises can help calm your mind and body, allowing you to approach new challenges with a clearer perspective.

Remember, it’s okay to feel anxious, but it’s also important to not let fear hold you back from exploring all the wonderful opportunities that life has to offer.

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Experience Life Just As It Is

What would things look like if it did not have to be perfect?

I have been exploring this question in different ways- morning pages, meditation, and yoga to name a few. The more I practiced, the more I noticed a pattern.  At first glance, it was a desire to have consistency and discipline in my life. When I dug a little deeper, consistency and discipline meant that I was a good person doing the right things. If I was a good person doing the right things, it meant I would not feel distressed or hurt. I took a pause there. Gotta love self-awareness.

So lately, instead of using those practices to get rid of [insert distressing feeling here], I have been dedicating my practices to welcome and invite in whatever was present. The experience can be intense so when I needed some extra help, I used the Welcome the Wave exercise from the Hacking Your Nervous Card Deck. There are a few steps to the exercise but my favorite part was the phrase, “I will take care of you for as long as you need to stay. You are welcome and safe here.”

For me, it’s less about the outcome and more about softening and starting to open physically, mentally, and emotionally to whatever is arising. The spaciousness of the present moment lends itself to experience life just as it is. All of it is welcome.

I encourage you to give that question some thought and notice what you become aware of.

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Listen to the Body, Notice the Mind

Our body talks to us through sensations like temperature (warm, cool) or muscle sensations (trembling, fluttering). When we go through a stressful situation, our body has a stress response cycle (fight, flight, freeze, appease). If something blocks that cycle’s completion, stress and tension stay in the body. By listening to the body sensations around a particular situation, it can support the completion of the stress response cycle and reduce or relieve the stress and tension that it previously held. Give yourself a moment to try this.

Now shift your attention to your mind as you continue to listen to your body. Notice the quality of the thoughts that are connected to that sensation. You might see the tendency to judge it, analyze it, label it as “good” or “bad.” If it’s helpful, write it down so you can stay curious and observe what’s coming up.

This mindful awareness of body sensations and thoughts is a resource to you like anything else. It’s not meant to make what you’re feeling go away entirely, the intention is to lean into your body’s innate wisdom for healing.

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Journaling from the Heart

One thing that excites me and makes me curious about journaling is the unexpected “Aha!” or “Oh shit!” moment that can happen. Today was an “Oh shit!” kind of experience. As the words hit the page, I saw myself guarding and protecting my heart so I didn’t go very far into my writing after that. I felt a squeeze and a wobbly sensation in my chest so I slowed down so I could be present with what was coming up. The simple awareness and the sensations that arose were enough for me to pause and offer myself some gentleness and self-compassion. In doing so, it was a reminder to my heart that I’m listening and I’m there for her.

I invite you to check in with your heart today.

What comes up for you?

 

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A Springtime View of Stuck

I’m stuck again. The frustration is building in my body, the pressure is there, but no release just yet. Then I remember, the feeling of stuck happens more often than not. When I’m in a more open space in my mind and body, I think that I’ve hit the jackpot and that things will always be flowing. I know it doesn’t work that way, but I forget because it feels so good.

Given that it’s springtime, I reflect on the feeling of stuck in a different way. Maybe whatever will emerge from this sensation isn’t ready to bloom just yet and the tension and stuckness is a sign that things are getting ready. A sense of anticipation emerges in my body. Using my imagination at this point, because the sensation is still stuck, how would it move if it could? What are the qualities of it – shape, texture, color, size?

Springtime gives space to hopefulness, play and discovery. As we transition into this season, I invite you to use your imagination and explore what’s happening in your body in relation to those themes. Go outside and let your eyes wander for a bit. Maybe some gentle movement brings another experience. Perhaps it’s about bringing quiet into the space so you can listen to what your body is telling you (i.e. sensations!). Stay curious and be kind to yourself this season and always.

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