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!

Get access to more valuable content weekly here!


“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!


Break Out of Your “Mental Rut” to Turbocharge Your Life!

Have you caught yourself just whirling through your day, finding yourself at the end of it and just wondering where the hours went? Or maybe you’ve looked up from what you were “busy” with to find yourself puzzled by how it just got done without you even noticing that you were doing it. Sometimes, we find ourselves relieved that we just managed to get yet another item on our to-do list done. Yet, we might often feel like we’re on a fast spinning carousel ride that we can’t get off of. We might find ourselves overwhelmed, frazzled, or even just like we “miss” being a part of our lives. This is where that autopilot mode can take us – a life filled with days that are devoid of our awareness and participation.

In a car, we can sometimes drive for miles “on automatic pilot,” without really being aware of what we are doing. In the same way, we may not be really “present” moment-by-moment, for much of our lives: We can often be “miles away” without know­ing it.

On automatic pilot, we are more likely to have our “buttons pressed.” Events around us and thoughts, feelings, and sensations in the mind (of which we may be only dimly aware) can trigger old habits of thinking that are often unhelpful and may lead to worsening moods. snapping at our loved ones or colleagues, and not really understanding what quite set us off.

By becoming more aware of our thoughts, feelings, and body sensations, from moment to moment, we give ourselves the possibility of greater freedom and choice; we do not have to go into the same old “mental ruts” that may have caused problems in the past.

This is where the gift of Mindfulness can bring tremendous benefits – not only to ourselves, but to those around us who are impacted by our experiences. The aim of Mindfulness is to increase awareness so that we can respond to situ­ations with choice rather than react automatically. In other words, we can break the grip of autopilot and its reactions. We do this by practicing to be­come more aware of where our attention is and deliberately changing the focus of attention, over and over again. We do this without berating ourselves so that we can keep moving forward rather than getting pulled back into the same tailspin.

As we prepare for the next round of the Mindfulness Matters group enrolling in just a few short weeks, I wanted to share a short exercise with you for react with more intention and deliberation in our lives so that we can escape the mental ruts and access greater freedom and choice in our day-to-day experiences.

This exercise is designed to easily bring mindfulness into your everyday life so that you don’t have to feel pulled away from the things you love and care about to take care of yourself.

Choose one task each day that you often do in automatic pilot. Things such as brushing your teeth, eating a meal, attending lectures, showering, preparing for bed, walking in the park are suitable. It is probably best to stick with one activity for a week or longer rather than changing the activity regularly.

When the time comes for that activity, do it in a fully mindful frame of mind. Pay attention to the activity itself, noticing with intentional awareness what is happening right now. For instance, with teeth brushing you might feel the touch of the brush on each tooth and the gum, note the noise it is making become aware of the taste of the toothpaste. Just like in the breath awareness, if you find yourself thinking of other things, then simply note it for a second or two and return to the sensations associated with brushing your teeth.

If the activity is likely to be longer than a few minutes – such as eating a full meal or walking in the park – then practice the first three minutes mindfully. Pay attention to what you see, the sounds you hear, the feeling of your clothes as you walk and what can you smell.

As a general aim, stick to the sensations present at the time: touch, sight, sound, taste, smell. You may also note what emotions and bodily feelings you have – like noticing your breathing becomes faster or tension in your muscles.

At the end of the exercise, continue the next activity mindfully for as long as that Mindful state lasts.

What did you discover about yourself as you went through this exercise?? What did it feel like to slow down and really participate in your life to get out of that mental rut?

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 feel free to comment and share what it was like to get yourself back in charge and escape the never-ending mental rut!

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

Don’t forget to get access to more valuable content weekly here!

P.S. 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 6:30pm to 7:30pm  beginning on February 26th and running through April 16th. Get in touch to talk about how this might help you get yourself back on top!

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!

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

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Feeling Fatigued??

For many of us, there is often a feeling of giving and sharing so much of ourselves that there may be a chronic sense of fatigue, depression, or even anxiety. In particular, there are those of us that are giving so much of our empathy and compassion on a constant basis that we may be experiencing compassion fatigue.

While it can be so meaningful for us to share and give of ourselves in this way, it can leave us feeling too depleted, drained, and out of sorts to continue to do so – or even to continue on in our regular activities as before. This is what can make compassion fatigue so difficult.

Jennifer Blough’s The Compassion Fatigue Podcast addresses this same issue. When she reached out to me to discuss the ways that Reiki can help us through this dilemma, I was excited to share information. Reiki can be such a powerful tool in helping us to rebalance our physical, emotional, and psychological needs – which are the things that compassion fatigue depletes.

You can access more information about compassion fatigue here. If you find the show valuable, please feel free to share it with others, rate, review, and subscribe. That way, more people who need it can benefit from it. You can also read more about Reiki here and listen to my overview of it here as well.

What was your top takeaway from the show? Share your thoughts and reactions in our Facebook and Twitter communities!

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

Subscribe to my mailing list to get more valuable content weekly here!