Mindfulness with 5 Senses

One of the aims of my Mindfulness Matters group is to provide people with accessible, fool proof tools to help them ground in the present moment so that they can eradicate the inner critic, paralyzing self judgments, and gain the sense of empowerment they need to make the best choices about how to react to what pops up in their lives. Today, I wanted to share one of these tools with you. This is a quick and relatively easy exercise to bring us into a mindful state quickly. If you only have a minute or two or, for whatever reason, you don’t have the time or tools to try a body scan, this five senses exercise can help you bring awareness to the current moment in a short amount of time.

Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses. Begin by making sure you are seated or lying comfortably enough that you can relax, yet still upright enough that you can focus on the following questions. As you go through this set of questions, allow yourself to become immersed in each experience before moving on to the next question.

What are 5 things you can see?

What are 4 things you can feel?

What are 3 things you can hear?

What are 2 things you can smell?

What is 1 thing you can taste?

The numbers for each sense are only a guideline. Feel free to do more or less of each – remember to make modifications with Mindful awareness. You can also listen to a guided audio version of this exercise with my “Beyond the Couch” podcast episode easily. 

I would love to hear how this went for you! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

 

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

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Celebrate Your ‘Social Brain’ with Group Therapy!

Recently, I spent some time talking about GROUPS with Katie K. May of Creative Healing Philly. Katie K. May is a DBT Certified, Licensed Therapist for Teens in Pennsylvania.  She specializes in running groups for teens who experience anxiety, depression and self-harm behaviors, with a passion in helping clients learn to express and cope with overwhelming emotions in healthy ways so that they can move forward in life EMPOWERED and able to create their own path to happiness.

In our discussion, Katie and I explored the ways that our group connections help us to build a life we want to celebrate. In fact, groups have helped people excel in work place dynamics, school related tasks, as well as family functions. Katie shares some top tips for connecting in group therapy, below, and debunks some myths about getting started with groups.

Katie’s Top Tips:

+Our interpersonal relationships are one of the most powerful predictors of both our mental and physical health.  People are happier and healthier, with lower rates of depression and greater overall happiness when they are connected socially.

+Take advantage of the “social brain!”  We are by nature social creatures and are strongly influenced by what happens around us in our world.  Be mindful of whom you surround yourself with and the choices these people are making as you are likely being swayed by their thoughts and behaviors too.

+Practicing gratitude for the people in your lives, how they have impacted you and why they are important to you can help you feel more connected and accepted socially.  Each day reflect on something you appreciate about your loved ones and what you appreciate about this person.  At the end of the week, find some way to connect face-to-face to express this gratitude and notice how your own mood improves as a result.

I would love to hear what thoughts you have about the ways groups can help you celebrate your life! In fact, I frequently hear from “graduates” of my groups that they have gone on to silence their inner critics and surrounded themselves with people who uplift them so that they can overcome anxious, debilitating thoughts and overwhelming depression and isolation. As a result, they’ve begun to reshape the celebratory lives they have been looking to build! Be sure to share with us your hopes and goals for groups in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

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

Get access to more valuable content weekly here!

What’s for Lunch?

It’s almost lunch time for most of us!

What are you having for lunch today?

And HOW are you having it?

Did you know that Mindful eating can help you keep your weight loss goals, build your confidence, and get more out of your lunch hours and dinner dates?

Mindful eating helps us build a better relationship with our eating habits, the way we consume our food, and its impact on not just our bodies, but also our mood! It’s one of the more popular sessions of my Mindfulness Matters group because it brings so much value – members have shared weight loss triumphs, greater self-esteem, and more gratitude for their food with this tool!

For a brief sample, listen HERE!

If you’re curious about how Mindfulness Matters can help you start your path to a healthier relationship with food and with yourself, click here: http://www.subscribepage.com/c6q6s5

Want even more information? Get access HERE!

“Beyond the Couch” Explores the Benefits of Group Therapy!

The newest episode of the “Beyond the Couch” podcast is here!

Today, we look at the benefits of group therapy, different formats of group therapy, and how we can gain the most benefit from group therapy. You can listen to the episode here!

Don’t forget: If you missed the first few episodes, they are always available via iTunes, on my website, SoundCloud, Stitcher, and YouTube.

If you’ve found these episodes helpful in some way, please be sure to read a rating and review so that 1.) I know what helps you and 2.) so that others in the same boat can find what they need.

Enjoy these first few episodes before the next one on Thursday – we’ll be focusing on Mindfulness!

“Beyond the Couch” Is LIVE on iTunes!

I am very excited to share that the “Beyond the Couch” podcast is now LIVE on iTunes!

iTunes makes it easy to subscribe so you can get episodes downloaded immediately when they are released. I am including a short video on how to do that, below….

You can still listen on my website, SoundCloud, Stitcher, and YouTube also!

Please feel free to share as you find the episodes helpful as well.

How to subscribe to, rate, and review, a podcast on iTunes. 

“Beyond the Couch” Is Live!

It’s here!

Today, the “Beyond the Couch” podcast is live! I have been waiting with so much excitement to share this with you and the day has arrived!

You can listen to the first few episodes directly here or on my website. You can also listen on SoundCloud, Stitcher, and YouTube:

Be on the lookout for special announcement about how to listen, subscribe, rate, and review in iTunes in the coming days!

In the meantime, tune in to these episodes and get ready for the next on one on Thursday!

 

Logo - Beyond The Couch 02-01

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It’s Almost Time!

Recently, I made the exciting announcement for the upcoming “Beyond the Couch” podcast launch…

I also let you know that I can’t wait to get started with it and, luckily, the wait is almost over!

In just a few days, I will be releasing the first few episodes of the new “Beyond the Couch” podcast! For the first few months, I will be broadcasting on Mondays and Thursdays beginning March 20th to help spread the word to everyone who can benefit from tips, resources, and guidance in rebuilding their life and redefining themselves.

March 20th is right around the corner and I can’t wait to just get started!

If you’d like to join me in this endeavor, I’d love to have you! You can easily jump onboard here! Sign on and let’s get you to the front of the line in just a few short day!

Once you’ve joined the team, you can expect to see access to the show episodes in your inbox each time a new episode is released!

I can’t wait to share this with you and I’m counting down the days…

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Don’t Forget – We Launch Next Week!

Last week, I made an exciting announcement about a new project that I can’t wait to get started sharing.

Luckily, the wait is not that long!

In just one week, I will be launching my new podcast! I have decided to go from “On the Couch” to “Beyond the Couch” in order to extend the benefits of integrative healing to outside session times.

In the upcoming episodes, I will share valuable resources, tips, information, and content for many people across the world to more effectively redefine their lives, get rid of pain and fear that holds them back, and create a life they look forward to celebrating. I will be focusing on the theme of redefining ourselves and recreating our lives. Along the way, we will look at effective tools, practical tips, accessible resources, community supports, and eye-opening insights to help cultivate the life that we want to live and celebrate.

During my announcement, I shared that I was invited to speak as a guest on a local radio show which led to the realization that I could contribute to the efforts of a greater number of people looking to transform their lives with the help of technology.

For the first few months, I will be broadcasting on Mondays and Thursdays beginning March 20th to help spread the word to anyone who can benefit. In addition, I will be interviewing a number of guests as well as looking at other resources to share the best, most accessible, and most effective tools for listeners along their journey of transformation.

If you missed the chance to sign on and help get the word out over the next few weeks to make sure people have access to this information, you still have a week left! March 20th is right around the corner though so don’t forget to just get started!

If you’d like to join me in this endeavor, I’d love to have you! You can easily jump onboard here! Sign on and let’s get you to the front of the line in access!

I look forward to getting started on this journey together!

To join my newsletter for valuable insights, tips, tricks, hacks, and resources, click here!

Exciting News!

I am making an announcement today that I am very excited to share with you. I have been working on a new project to help share valuable resources, tips, information, and content for many people across the world to more effectively redefine their lives, get rid of pain and fear that holds them back, and create a life they look forward to celebrating.

Recently, I was invited to speak as a guest on a local radio show. Following that, I received an outpouring of questions and contact requests from a large number of people. It was then that I realized I could contribute to the efforts of a greater number of people looking to transform their lives with the help of technology.

Over the last few months, I have worked hard to set up a foundation for a podcast with the theme of redefining ourselves and recreating our lives. Along the way, we will look at effective tools, practical tips, accessible resources, community supports, and eye-opening insights to help cultivate the life that we want to live and celebrate.

I will be broadcasting on Mondays and Thursdays for the first few months to help spread the word to anyone who can benefit. After this initial  In addition, I will be interviewing a number of guests as well as looking at other resources to share the best, most accessible, and most effective tools for listeners along their journey of transformation.

The most exciting part of this announcement for me is that this will all begin very soon! I am scheduled to launch on March 20th! I would love to help get the word out over the next few weeks to make sure people have access to this information.

If you’d like to join me in this endeavor, I’d love to have you! You can easily jump onboard here! Sign on and let’s get you to the front of the line in access!

I look forward to getting started on this journey together!

 

 

Ease Into the Holi-daze with PMR

With the stress of the holi-daze, are you finding your body tensing up more and more? Holding your nerves in your muscles? Are you starting to feel frazzled and unfocused? There is a simple, relaxing, and quick way to get yourself feeling settled and relaxed again!

A few weeks ago, I shared a bit about the benefits of Progressive Muscle Relaxation (PMR). Relieve your stress and body aches with my brief PMR sample here! With so much going on this time of year and the shortened days, we are primed for holding greater tension in our bodies. Because of that, it is important for us to take a few minutes out regularly to keep ourselves at our best. This way, we can keep up with the pace of the holi-daze.

Share with us how you found time to unwind today and inspire others to do the same. Comment in our Facebook and Twitter communities!

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