What Does a Typical Group Look Like?

You may have heard the buzz about my upcoming Mindfulness Matters group and might find yourself wondering what a typical group is like. I thought I would give you some details so that you can see how this might help serve you in learning to more deeply connect with what you want in your life, create more satisfying relationships, and improve your sense of self-worth and love!

I start by doing an activity for the members to get to know each other so we can keep building our skills together over the course of the 12 weeks. I then begin introducing a new skill each week and using an activity or handout to help the particpants get a clearer understanding of that skill and make it applicable to them in their daily lives.

Then, I open it up to the members to:

1) provide feedback on the skill being taught that week

2) give an example of how they had successfully used a skill previously learned during the week

3) talk about a time during the week when they were unable to implement a skill and get feedback from myself and/or other group members on how they could have handled themselves/their emotions differently

4) receive feedback from the group on any other pressing issue that came up during the week and is causing distress so we can troubleshoot together and come up with ways to help them cope

Want even more information? Check out the details here!

P.S. Groups are an amazing way to lean how to express oursevles and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm to 6:30pm beginning on July 11th and running through September 26th.

If this group looks like a good fit for you, contact me for more details. 

Ready to talk more about how the Mindfulness Matters group can bring you greater focus, deeper confidence, and finally quiet that inner critic? Get access HERE!

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Do You Have an Inner Critic Berating You?

Give Yourself Permission to Show Up Fully In Your Life!

In my practice, I see many people in the office who struggle with depression and low self-esteem who also want to get “perfect” work evaluations and be liked by everyone.

They have the idea that keeping up the image of perfection on the outside will give them the validation and praise they need to feel good on the inside. But what happens is that this positive acknowledgement is being poured into a leaky cup.

And it’s never enough.

And the very concept of relying on outside sources to fuel inner confidence becomes dangerous because then any perceived criticism or rejection becomes one hundred times more harmful.

And then they start to feel like they’re falling apart.

You CAN quiet your inner critic!

One of the first tasks we work on in my Mindfulness groups is showing participants how to recognize their self-judgments and inner critic. I use concrete and creative techniques to teach members how to recognize these judgements as a story they’ve been telling themselves that’s untrue and unhelpful.

Then, we work on practical skills to challenge these judgements and rewrite the story as a more accurate and empowered one to create confidence and improve self-esteem so that they leave the office feeling better about themselves than when they walked through the door.

And they’ve let someone see behind the mask and help them, which is critical to the healing process.

How can you begin to notice and shift judgments to improve self-esteem?

There are three steps to helping improve your confidence by practicing a non-judgemental stance:

Notice self-judgments. Gently point out to yourself that statement like “I’m a failure” or “I’m an imposter” is a judgment and not a fact. Perhaps ask yourself: “Is that true or is it a judgment?” Just notice it and let it go. Don’t judge yourself for judging – this is a natural thing and you are learning how to change it.

Encourage yourself to track judgments. In my Mindfulness groups, we use a “judgment jar” and move a marble into the jar anytime we notice ourselves or each other using a judgment. Invite yourself and perhaps even your loved ones to count or track judgments to recognize how much they are coming up for you during the day. The very act of noticing is promoting Mindfulness and will automatically help you shift from judgemental to more aware and compassionate.

Restate your judgments in a factual way. When you evaluate people, emotions, or things as good or bad, restate them as facts when you repeat them back to yourself. For example, if you say “She looked so ridiculous at work today,” you might rephrase this as “She had a different style than I do.” Describe what you see without placing opinions or emotions in the observations.

Learning to take a look at ourselves and tune into our inner critic and learning how to be non-judgemental CAN be hard. And it takes time to learn how to be self-compassionate.

Start practicing today and begin to build up your non-judgemental and self-compassionate muscles because they are SO worth it… and you will believe that too! It is one of the reasons we begin this skill so early in our Mindfulness groups!

P.S. Groups are an amazing way to lean how to express oursevles and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm t0 6:30pm beginning on July 11th and running through September 26th.

If this group looks like a good fit for you, contact me for more details.

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

Showing Up Powerfully in Your Life

If you have ever said…
-I can’t focus or think straight
-I can’t seem to figure out what I want
-Everyone judges me
-I’m not good enough
HELP GET CLARITY AND SHOW UP POWERFULLY IN YOUR LIFE!

The Mindfulness Matters 12-week group will provide you with support + give you the skills to…
+ Notice the here and now experiences even when you are overwhelmed and unsettled so that you can participate in the parts of your life that are meaningful

+ Engage in activities even when you’re feeling scared or insecure so that you can lead a fulfilling life and feel happy

+ Stop comparing yourself to others and learn to feel fully comfortable in your own skin

+ Quiet your self-critical voice and learn to love yourself for exactly who you are

Groups are an amazing way for us to lean how to express ourselves and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm to 6:30pm  beginning on July 11th and running through September 26th.

Space is limited to 6 participants to ensure that everyone in the group feels heard and has a meaningful experience.
**only 3 spaces remain**

New Mindfulness Matters Flyer PNG
If this group looks like a good fit for you, contact me for more details.

 

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

How Would You Save Your Life?

Have you thought about what your Iife depends on? Or have you thought about the things that you do on a day to day basis that keep you going and preserve your safety? How about any situations you might have been in where you have thwarted danger?

If you’re asking yourself these questions and reflecting on the answers, you might have noticed that you have a set of default and automatic things that you say to yourself. You might also have a pattern of criticizing yourself or thinking that you can’t handle what comes next or that you’re just not good enough to get through. You might find it hard to focus or feel like you’re being judged.

It can be overwhelming and we might find ourselves shutting down even further.

There is a more effective way for us to find clarity so that we can maneuver difficult situations in a way that’s helpful to us. With the confidence and clarity to navigate terrifying situations, we give ourselves permission to show up and shine in our lives!

I share openly in my Mindfulness groups that I believe Mindfulness can change the world. Now I can say very frankly that Mindfulness can save our lives. I’d like to share an example of how this played out for me recently.

Of course, Mindfulness has physiological benefits that not only extend our lives but that also improve the quality of our lives. Yet, there is a more immediate impact that refers to a way that use of a variety of Mindfulness skills can help us escape terrifying and even, in the case of my example, potentially life-threatening situations in that moment it’s happening.

Recently, I attended a training in Fort Lauderdale. As a lover of the water, I was happily practicing Mindfulness skills while enjoying my time in the beautiful, calm, and warm waters along with several other trainees on the evening of the first day.

We noticed the water begin to move very differently along with a very distinct shape appear next to me just a few feet away. The thoughts running through my mind were that there is no way it could be possible for a shark to to be so close to me in water that is less than four or five feet deep.

Yet, my Mindful observation clearly depicted the one, along with the shift in the movement of the water.

I quickly removed my awareness from the judgments in my thoughts and looked to observe again. It was unmistakable – both the shark fin and body as well as the flow of the water with such a buoyant creature so close by.

In the next second, I observed where the water was easier to move through. Now drawing upon Mindful movement skills, I quickly and deliberately led the group of us laterally away from the shark before we began to Mindfully wade our way back to the shore.

In doing so, we struggled a bit and one of the other trainees began falling. Our Mindful focus helped us to keep taking steps forward while the LovingKindness mindset of Mindfulness allowed me to reach out to help steady the falling member.

When we finally reached the shore safely, we started to feel the full scope of what a potentially terrible situation we had just escaped. Rather than panicking, we reached for our Mindfulness of feelings skills and began notifying other beachgoers calmly.

Several commented that our calm approach helped ward off their panic and help others take responsive and effective actions. We also notified the property staff so additional safeguards could be taken.

Once all the appropriate actions had been taken, I spent a bit of time reflecting on what had happened:

+I realized that I had made use of the Wise Mind, where an integration of both Reasonable and Emotional Mind informed my interpretation of the situation and the actions we took

+I knew that a reaction embedded in the Emotional Mind, while understandable could have put me in greater jeopardy

+I also knew that everyone’s safety was of paramount importance, a mindset that has been nurtured with the compassionate Mindfulness practices of nonjudgment and LovingKindness.

+I also remembered both my initial wave of shock and panic along with the exhaustion in my legs as we were working our way back to shore and knew that my practices of Mindfully noticing my experience without judgment and coming back to the present helped me, rather than getting stuck in them and struggling more, to instead choose with awareness a set of actions and responses that would best serve me in this moment.

THIS is the essential benefit of Mindfulness of our lives.

Luckily, I was not harmed – nor was anyone else – and I am grateful for that. I am also grateful for the reminder of the value of Mindfulness in my life.

Each of the skills I drew upon are ones I teach and practice in my Mindfulness Matters group. I even shared this story in our final session of the most recent round of the group and am looking forward to sharing it in the upcoming cycle of the group beginning in just a few weeks. Of course, my hope is that no one is in such a jarring situation but that they have the skills to take the kinds of actions that will best serve their lives no matter what kind of shocking, scary, or upsetting situation they are in.

If you are curious about what skills you can learn to help you keep moving toward what you want to celebrate in your life, hit reply and let me know! Or click on the button below to learn more about it.

Curious what I can offer you to help build the life you love? Get in touch!

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The Vicious Cycle of Trauma and PTSD

As a Good Therapy Topic Expert, it is important to me to share information about the impact PTSD. In particular, with June the month of PTSD awareness, it is crucial to help provide accurate information about the struggles with this challenging experience.

Posttraumatic stress is characterized by intrusion, arousal, avoidance, and cognitive shifts—a cyclical experience that impedes the natural recovery process. You can read more about these experiences in my Good Therapy article here.

What did you learn in reading this? I’d love to hear your reactions and realizations – hit reply and let me know!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

A Closer Look at Reiki, Part 2

Last week, we looked a bit more thoroughly at understanding Reiki on the heels of my recent interview regarding how Reiki can impact our healing from compassion fatigue. Today, I wanted to further explore some questions about the impact of Reiki on our mental health.

Let’s begin with looking a bit at navigating overwhelming, stressful, and traumatic situations. An experience of trauma really takes a toll on us, particularly when there might be a greater sense of powerlessness and horror. In addition to the ways that Reiki can help to contribute to a greater sense of relief from the sadness and pain in secondary trauma and the stress and anxiety that accompany it, Reiki can help us stay more resilient when we are met with difficult situations and to also bounce back from them more readily and quickly. Another way that Reiki can help is that it can help us remain focused and think clearly which can help to navigate a difficult situation with more ease and set into motion factors that can bring on a better outcome. That on its own helps to cultivate a sense of empowerment and control which can really aid in combatting trauma.

We can also explore the ways that Reiki impacts depression. According to a study published in Alternate Therapies in Health and Medicine, patients who received regular Reiki treatments showed a significant reduction in the symptoms of psychological distress and depression. This symptom reduction continued for one year after the treatment regimen was complete.

The way that this works is that Reiki helps restore a person’s overall sense of balance, both in the mind and the body. This may help to improve the person’s mood and help him or her to overcome feelings of guilt and/or sadness that typically accompany depression.

We mentioned a few minutes ago that Reiki helped to slow down a person’s sympathetic autonomic system. This is the system that is activated when we experience anxiety and stress. It’s the primary mechanism in the fight or flight response. While the fight or flight response is valuable for us in the instant of a major stressor, over time, it begins to weaken us emotionally and physically. This then makes us more vulnerable to the negative impact of stress and anxiety. With this mechanism slowed down, our physiological responses to stress and anxiety begin to subside as well and provide us relief. In the Reiki mindset, there is a mind-body component to any kind of ailment whether it is physical or emotional and, in this case, there is an element of both present. Reiki works to restore the balance and harmony in both the emotional and physical body which can help us get back on track. Sessions provide a relaxing, soothing healing environment that ensures comfort and peace during the healing process. It’s this relaxed, peaceful state that helps to contribute to our emotional, physical, and mental well being.

Often, insomnia and fatigue come about as a result of something else going on – for some it’s stress, others anxiety, and we also often see it with depression and PTSD for example. In most cases, fatigue and insomnia tend to have an underpinning that indicates some kind of disharmony. Because Reiki works to restore balance by clearing away energetic or electrical blockages that get in the way of this harmony, it works to address the root cause of insomnia and fatigue.

I hope the last two weeks have given you a greater understanding of how Reiki can contribute to enhancing your life. You may still have questions or just be curious what it can offer you – just hit reply and let me know what you’re wondering!

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A Closer Look at Reiki, Part 1

Recently, I shared some thoughts on how Reiki can impact our healing from compassion fatigueReiki can impact our healing from compassion fatigue. I wanted to spend some time exploring some of the questions that were raised during that interview. Let’s look at some of the important points regarding Reiki healing:

Reiki therapy is a holistic, gentle energy work process that assists in physical, mental and emotional healing. It’s a simple and safe energy balancing technique that benefits everyone who receives it because when your energy is balanced and flowing, self-healing and positive transformation happens naturally. It works at the physical, emotional, and mental levels to release the energy blockages that create dis-ease. A Reiki session can help ease tension and stress and can help support the body to facilitate an environment for healing on all levels – physical, mental, and emotional.

I often describe Reiki treatment as analogous to radio or wifi waves. Our bodies are created by many things and each of those things has an electrical frequency, much like radio and wifi waves. The waves are always around us yet we need to be tuned in to the right station or network in order for the radio station or internet work. Reiki is much the same – the energy is always around but accessing it requires the specific training attunements of a practitioner.

While the Reiki energy that is crucial in Reiki session is one and the same, there are different branches or lineages of Reiki practice for treatment sessions. To put it simply, because Reiki teachings were disseminated then spread throughout the world, a variety of methods for delivery were cultivated. Much like the game of telephone, certain details and elements were modified or omitted as it was handed down. One reason for this is that teaching Reiki in different ways within different cultures made sense. Because of that, there are now about 10 different styles of mainstream Reiki, generally referred to as Western Reiki, and other smaller offshoots as well. The most common one of these is the Usui Shiki Reiki Ryoho.

With that said, there is also a lineage of Reiki that kept the original teachings intact called Jikiden Reiki. Jikiden Reiki is less commonly known and is often thought of as more true to the original style of practice for Reiki. I offer both styles in my practice as I work with a variety of clients with different preferences.

In general, this balancing technique is a wonderful addition to any health program and can be used alongside other complementary therapies and conventional medicine, including psychotherapy. It’s important to note that Reiki is not a replacement for appropriate medical care. Instead, it supports medical care by accelerating self-healing, reducing pain or discomfort, and stimulating your body’s healing process.

That said, if all we are looking for is stress reduction, relaxation, and preventative wellness, Reiki can be a beautiful self-care practice on its own.

The International Association for Reiki Practitioners, or IARP, offers a directory for practitioners and has a code of ethics that all practitioners listed in the directory must abide by. People can check the directory for local Reiki practitioners and masters in their area or, since Reiki can be provided remotely, someone they feel most comfortable with. In selecting a practitioner, it’s important to make sure that he or she has adequate credentials. Make sure that the practitioner you select is certified at Level 2 or Okuden levels or higher which means they have been trained to provide Reiki treatment sessions to the public. Another thing for people to look for is someone who is willing to answer their questions, explain the format and structure of a session, and who takes the time to speak with them about their specific goals in seeking Reiki treatment.

In our second segment exploring a more in-depth perspective on Reiki, I will more thoroughly look at the mental health benefits of Reiki.

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