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.

 

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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.

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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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Exploring the Impact of Mindfulness, Part 2

Last week, we began to examine some of the scientific principles behind how and why Mindfulness benefits us while we are adapting to life changing circumstances. We will be building upon that discussion today with an overview of some scientific findings.

Modern scientists began studying the brains of people who regularly engaged in meditation practices sixty years ago. They found that these practitioners could weather stressful events with more resilience, come up with more original and creative ideas, and engage in improved cognitive functioning such as memory recall. In the last ten years, however, we have come to also discover that every time we think, feel, or act, a neural connection occurs in our brain. Things that we think, feel, or do most often strengthen these connections and pathways. In the same vein, those connections that we don’t use become weakened and begin to fall away. We can notice this with our habits that have become automatic and often mindless. Our thoughts and thought patterns work in the same way.

We can notice this with our habits that have become automatic and often mindless. Our thoughts and thought patterns work in the same way. Worry thoughts, angry thoughts, guilt, shame, and even sadness can all become habitual and strengthen the neuronal connections that forge them. It then becomes much easier to go there – and more readily.

Because these connections become so strong, habitual, and repetitive, it often begins to feel like we are powerless to change them. Yet, we merely need to understand how we can change our brains and these neuronal connections to make effective and enduring changes. This is where neuroplasticity can be impactful.

Neuroplasticity refers to the idea that our brain is, in many ways, like plastic and malleable. Things we find difficult can become easier with repetition – the more we do, think, and feel, the easier these challenging tasks become. Restructuring our brain through

Restructuring our brain through Mindfulness happens through the practice of noticing our thoughts, feelings, and sensations and bringing our awareness back to the present experience of these things rather than getting caught up in them. As we do this, we begin to both create and strengthen new neuronal pathways as well as weaken previous, maladaptive ones that were not helpful for us.

Scientists looked to see how, over three months of Mindfulness practices can change the brain structure of people engaging in this practice. Findings indicated a greater amount of grey matter in the regions of the brain responsible for working memory and executive decision making. These areas, interestingly, are typically associated with decline as age increases. Yet, the converse of this effect was found amongst those practicing Mindfulness over three months. In other words, Mindfulness slows down and prevents the natural age-related decline in cortical structure.

A follow-up study looked to target whether these effects in the brain were, in fact, due to the meditation instead of other potential factors. As a result, these other variables were isolated to see what changed amongst practitioners of Mindfulness meditation. The findings that were illuminated highlight valuable benefits for a regular Mindfulness practice.

Scientists noted an increase in the size of the hippocampus amongst practitioners of Mindfulness. The hippocampus is the area of the brain that aids in managing emotions, learning, and memory. In fact, we see a decrease in this area among people with PTSD and depression. In addition, scientists also noticed changes in the temporo-parietal area of the brain, which contributes to perspective taking, empathy, and compassion. This is not a surprising result of studies since, often, one of the documented benefits of Mindfulness has been an improvement in interpersonal relationships.

Additional findings were also reported in these robust studies including some that suggest Mindfulness is a particularly useful tool for overcoming disruptions and challenges in our lives. I explore further findings in next week’s blog post as well as in an episode of the “Beyond the Couch” podcast.

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