Mindfulness Matters Group – Now Enrolling!

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

This 8-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

Space is limited to ensure that everyone in the group feels heard and has a meaningful experience.
**only 5 spaces remain**

Register for a screening here: http://www.subscribepage.com/c6q6s5

Or email drnazari@drsallynazari.com for more information.

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

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“Beyond the Couch” Season 2 Kickoff!

I’m really excited today to kick off “Beyond the Couch” podcast‘s second Season! We had such great episodes last season where we highlighted some of the ways that you can get back on track after difficult, painful, and even scary experiences so that you could recreate joy, freedom, and happiness to build a life that you want to celebrate.

I wanted to ensure that, as we continue with Season 2, we keep highlighting tips, tricks, practical resources, and insights from topic experts so that you can put the pieces together to create that life that you want to celebrate.

One of last season’s highlights include our Mindful Monday series – which I’m really looking forward to continuing and expanding upon in our second season! This season we will also introduce gratitude as a key factor in Mindfulness.

As we focus on celebrating you in your amazing life, I wanted to highlight a few triumphs. Many of you contacted me to share the ways that you were feeling stuck and paralyzed in your life. Some of you even felt like it was out of line for you to be feeling that way because you had something positive come into your life and yet it was hard to move past the anxiety or it was still hard to feel joy, excitement, or happiness enough to keep moving forward.  And many of you were feeling like nothing was really wrong but that nothing was really right or feeling good either. What stood out to me in your correspondences was that the combination of insights and information along with practical tips and tricks as well as the Mindfulness based practices really helped you find the clarity you needed to first figure out what it was you wanted in your life then to draw upon the resources and practical tools to get those things in place. In fact, several of you shared your favorite Mindfulness activity, which I’m very excited to share:

Maryanne, USA: “Mindfulness has helped me really experience my meals and change my relationship with food. Mindful eating was the missing ingredient in my weight loss efforts over the last 12 years! It has really made a difference in my self esteem and relationship with my body and with food overall.” 

Michael, Australia: “I love the practical ways that movement meditations help me focus on what my body is doing throughout the day. Mindfulness with the body scans and walking meditations have gotten me in more touch with what I’m doing and I value the way I can use the Mindful movement practice to connect with my body after a long, busy day.” 

Diane, Canada: “I have come to understand my breath. When I am just going about my day, there are so many opportunities for me to just pause and see what’s happening with my breath. Once I do, I can notice that I am participating differently in my activities. Just the awareness of breathing without changing it is my favorite – I can do it as many times a day as I want and anywhere!”  

I mentioned a few minutes ago that “Beyond the Couch” podcast will be adding a gratitude component into our Mindful Monday series this season.I wanted to take a moment and share my own gratitude for this incredible community of listeners as well as the community where I practice. Your trust in me has meant a great deal and I have tremendously valued sharing “Beyond the Couch” with you! As I was awarded the “Best Mental Health Service” award in my community last year, I was filled with gratitude at the opportunity to support so many of you in your lives and committed to sharing even more of the best of what lies beyond the couch to fill your life with celebration. This season, I dedicate the celebration to you in your amazing life!

“Beyond the Couch” has also been selected as one of the FIRST podcasts to be featured on Spotify! If you have not yet done so, please feel free to listen and, if you think others may benefit from the same, please feel free to share.

You can listen to the episode, subscribe, share, rate, and review it here! And as always: If you missed any of the episodes, they are always available via iTunes, on my website, and YouTube. Don’t forget to check out the new Spotify podcast platform for our episodes as well!

You can also click RIGHT HERE to listen now!

If you’ve found the “Beyond the Couch” episodes helpful in some way, please be sure to leave 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.

Thank you so much for helping to spread the word through your downloads, subscriptions, ratings, and reviews. It has been incredibly exciting for me to share this with you and I am humbled to continue bringing you valuable information, tips, resources, and experts!

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

Get access to more valuable content weekly here!

Even Just ONE Mindful Moment Matters

Many people have started to find their rhythm again after the hustle and bustle of the hectic season. Some are still looking to find their footing. Still, many others are looking to figure out the new normal for themselves amidst new goals. After so much activity and taming giant to-do lists, you might be finding it hard to focus on just doing ONE thing in this ONE moment. It might feel like it’s hard to see why just that ONE really matters unless it’s part of a bigger whole or has a grand agenda attached to it.

Here’s the thing – It’s natural to feel that way and, yet, it can hold us back from allowing in some of those very things that can help us get on the pathway towards exactly where we want to be so that we can cultivate the life experiences that are meaningful to us. In fact, one of my favorite things in the Mindfulness Matters group is a story about how just ONE simple act can have a tremendous impact on every single moment that follows.

Here’s the story:

Once upon a time there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work. 

One day he was walking along the shore.  As he looked down the beach, he saw a human figure moving like a dancer. He smiled to himself to think of someone who would dance to the day.

So he began to walk faster to catch up.  As he got closer, he saw that it was a young man and the young man wasn’t dancing, but instead he was reaching down to the shore, picking up something and very gently throwing it into the ocean. 

As he got closer he called out, “Good morning! What are you doing?”

The young man paused, looked up and replied, “Throwing starfish in the ocean.”

“I guess I should have asked, why are you throwing starfish in the ocean?”
“The sun is up and the tide is going out.  And if I don’t throw them in they’ll die.”
“But, young man, don’t you realize that there are miles and miles of beach and starfish all along it. You can’t possibly make a difference!”
The young man listened politely. 

Then bent down, picked up another starfish and threw it
Into the ocean, past the breaking waves and said –  “It made a difference for that one.”

We can easily find ourselves getting caught in the whirlwind of life or even falling into a rut where it then becomes hard to just make ONE shift. It’s in those one small acts and moments where we can begin a new pattern for ourselves that allows us to make great gains. Each week in the Mindfulness Matters group, we take steps just like this to help bring in a powerful tool for turbocharging your life to quiet your inner critic, break out of your mental rut, and tune into your best self so that you can carve out the life that serves you best. I’m happy to talk to you about how this group can help you get where you want to be – you can easily get in touch!

In the meantime, what’s ONE thing you can do today to make sure you wrap up your day with greater clarity and a bigger smile than when you started it?

Curious what I can offer you to help build the life you love? Get in touch! Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the New Year!

Please feel free to comment and share your favorite Mindfulness tip with me! That way, we can spread the word together – because even just ONE act of Mindfulness matters!

Get access to more valuable content weekly here!


MORE Tips and Resources to Stay Mindful!

For many of us, the holiday season can be riddled with stressors, frustration, loneliness, or even disappointment. In the midst of that, we might even feel out of line because the holiday season is “supposed” to be filled with cheer and “should” have joy and merriment. This can lead us to feel even more frustrated, alone, and like we’re a bad person for our reactions.

Here’s the thing – even positive experiences and situations can bring with them some difficulty. We may not have influence on the long lines or the traffic jams – but we do have influence on the ways that those things impact us. Learning to navigate disruptions and the tough feelings that leave us feeling frazzled can be a really valuable skill for us so that we can really maximize the joy and connectedness we have throughout this holiday season.

I recently spent some time talking with Deborah Turner of Natural Awakenings and Rockland World Radio’s “Connections with Deborah Turner” to talk about some ways we can navigate our emotions this time of year. Whether you’re looking to celebrate a holiday or you’re feeling stressed juggling work and family life, this time of year can bring with it some challenges. Deborah and I talk through a number of ways to build your tools for more easily busting stress so that you can feel like your best self again.

Be sure to listen to the conversation HERE so that you can get some more tips on how to navigate difficult emotions, bust through the stress and frustration, use Mindfulness to sort through your never-ending to-do list, and even leverage more sleep this holiday season!

I really loved sharing these tips with everyone because I know the pressure that this time of year might bring for many of us can be intense and detract from our experiences. It’s important to me that sharing information about how simple tools like working on our sleep a bit differently or just noticing our breathing and using the cracks of time can bring with them  great gains. That way, we can start to feel more like ourselves and reconnect with the things and the people in our lives that bring us joy.

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self into the New Year!

Please comment below and share what stood out to you as your  favorite tip with me!

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

Get access to more valuable content weekly here!


Your Pet Loves You – More Than You Know!

For many of us, there is a furry-footed loved one that we call family. Or perhaps it is a feathered friend or fish that we love. We know that our heart warms at the thought of them and that we find ourselves comforted and soothed in their presence. In fact, we might find ourselves marveling at the ways that they know just how to brighten our day, especially when we are stressed.

Research suggests that many animals have an innate knack for connecting with others, often making them impeccable pets. Not only this, but many of these animals go on to become adept healers through their innate traits. Pets who provide a unique comfort for those they live with are referred to as Emotional Support Animals, or ESA’s.

Because of this unique impact that many animals offer to us, research has gone on to explore the ways that pets can enhance the lives of those living with PTSD, or post traumatic stress disorder. Pets who serve as ESA’s differ from service animals in that they are not trained to assist the struggles in any way, yet their presence and interactions do offer assistance that can facilitate healing and recovery for their human companions. In my Goodtherapy.org article on this process, I explain some of the benefits that ESA’s can offer for those living with PTSD. Click HERE for details:

With this notable impact, it is no wonder that so many of us feel better at the mere thought of spending time with our interspecies loved ones… in fact, many people report that they miss their pets as much or more than other family members! One of the reasons for this is that their pet offers them support and comfort for the challenges that they are facing with anxiety, depression, or the aftermath of a trauma.

If you find yourself benefiting from the ways that your pet enhances and contributes to your emotional well-being, you might be wondering how to go about registering your pet as an Emotional Support Animal. I have recently created a package to facilitate this so that more people can go on to experience the healing benefits of living with a beloved pet! For details, visit HERE to see how you can get started.

In what ways do you love to spend time with your pet?? Share with us in our social media pages to connect with other pet lovers who are finding their lives that much more meaningful with their furry-footed, feathered, and aquatic loved ones present!

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

Get access to more valuable content weekly here!

Wondering If It’s Time for Therapy?

Maybe you are struggling with some things going on recently or are finding yourself having a difficult time clearing your head. You might find yourself thinking about how to regain your footing and better nurture yourself. Seeking out therapy might just be the way to get back on track.

If you’re thinking about getting started with therapy, you might have some questions. I wanted to spend some time answering some general questions I frequently hear. That way, you can more readily get started on your path toward celebrating you in your life!

How can therapy help me?
A number of benefits are available from participating in therapy. Therapists can provide support, problem-solving skills, and enhanced coping strategies for issues such as depression, anxiety, relationship troubles, unresolved childhood issues, grief, stress management, body image issues and creative blocks. Many people also find that counselors can be a tremendous asset to managing personal growth, interpersonal relationships, family concerns, marriage issues, and the hassles of daily life. Therapists can provide a fresh perspective on a difficult problem or point you in the direction of a solution. The benefits you obtain from therapy depend on how well you use the process and put into practice what you learn. Some of the benefits available from therapy include:
  • Attaining a better understanding of yourself, your goals and values
  • Developing skills for improving your relationships
  • Finding resolution to the issues or concerns that led you to seek therapy
  • Learning new ways to cope with stress and anxiety
  • Managing anger, grief, depression, and other emotional pressures
  • Improving communications and listening skills
  • Changing old behavior patterns and developing new ones
  • Discovering new ways to solve problems in your family or marriage
  • Improving your self-esteem and boosting self-confidence

Do I really need therapy?  I can usually handle my problems.  

Everyone goes through challenging situations in life, and while you may have successfully navigated through other difficulties you’ve faced, there’s nothing wrong with seeking out extra support when you need it. In fact, therapy is for people who have enough self-awareness to realize they need a helping hand, and that is something to be admired. You are taking responsibility by accepting where you’re at in life and making a commitment to change the situation by seeking therapy. Therapy provides long-lasting benefits and support, giving you the tools you need to avoid triggers, re-direct damaging patterns, and overcome whatever challenges you face.
Why do people go to therapy and how do I know if it is right for me?
People have many different motivations for coming to psychotherapy.   Some may be going through a major life transition (unemployment, divorce, new job, etc.), or are not handling stressful circumstances well.  Some people need assistance managing a range of other issues such as low self-esteem, depression, anxiety, addictions, relationship problems, spiritual conflicts and creative blocks.  Therapy can help provide some much needed encouragement and help with skills to get them through these periods.  Others may be at a point where they are ready to learn more about themselves or want to be more effective with their goals in life.   In short, people seeking psychotherapy are ready to meet the challenges in their lives and ready to make changes in their lives.
What is therapy like?
Because each person has different issues and goals for therapy, therapy will be different depending on the individual.  In general, you can expect to discuss the current events happening in your life, your personal history relevant to your issue, and report progress (or any new insights gained) from the previous therapy session.  Depending on your specific needs, therapy can be short-term, for a specific issue, or longer-term, to deal with more difficult patterns or your desire for more personal development.  Either way, it is most common to schedule regular sessions with your therapist (usually weekly).
It is important to understand that you will get more results from therapy if you actively participate in the process.  The ultimate purpose of therapy is to help you bring what you learn in session back into your life.  Therefore, beyond the work you do in therapy sessions, your therapist may suggest some things you can do outside of therapy to support your process – such as reading a pertinent book, journaling on specific topics, noting particular behaviors or taking action on your goals. People seeking psychotherapy are ready to make positive changes in their lives, are open to new perspectives and take responsibility for their lives.
What about medication vs. psychotherapy?  
It is well established that the long-term solution to mental and emotional problems and the pain they cause cannot be solved solely by medication. Instead of just treating the symptom, therapy addresses the cause of our distress and the behavior patterns that curb our progress. You can best achieve sustainable growth and a greater sense of well-being with an integrative approach to wellness.  Working with your medical doctor you can determine what’s best for you, and in some cases a combination of medication and therapy is the right course of action.
Does what we talk about in therapy remain confidential?
Confidentiality is one of the most important components between a client and psychotherapist. Successful therapy requires a high degree of trust with highly sensitive subject matter that is usually not discussed anywhere but the therapist’s office.   Every therapist should provide a written copy of their confidential disclosure agreement, and you can expect that what you discuss in session will not be shared with anyone.  This is called “Informed Consent”.  Sometimes, however, you may want your therapist to share information or give an update to someone on your healthcare team (your Physician, Naturopath, Attorney), but by law your therapist cannot release this information without obtaining your written permission.
However, state law and professional ethics require therapists to maintain confidentiality except for the following situations:
* Suspected past or present abuse or neglect of children, adults, and elders to the authorities, including Child Protection and law enforcement, based on information provided by the client or collateral sources.
* If the therapist has reason to suspect the client is seriously in danger of harming him/herself or has threatened to harm another person.

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

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Know Your Superpower!

One of the benefits of the Mindfulness Matters group is to help us get a better sense of our moment to moment experiences. The thing is, I am sometimes asked why this matters.

For many of us, we find ourselves going through our day on autopilot. The downside of that is that, when we are not connecting with our experiences, things seem to pop up out of nowhere… and then we are left in a panic, reactive, or even frozen.

Becoming more Mindful in our routine, day-to-day interactions and mundane activities can help us develop a cumulative buffer against feeling like we are always caught off guard. In fact, it can leave us better equipped to more easily surf and navigate the things that do seem to come out of nowhere for us.

In the short video below, Sharon Salzberg does a very nice job of illustrating this concept in describing the two wolves (metaphorically!) that we all deal with. In fact, having this skill gives us a bit of a superpower in the sense that it can leave us feeling empowered and acting from a place of empowerment rather than reactivity when we are met with difficult situations.

I would love to hear how what you thought of this story! Be sure to share with us in our social media communities listed below so we can celebrate your superpower with you!

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

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