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

HELP GET CLARITY AND SHOW UP POWERFULLY IN YOUR LIFE!
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!

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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!

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!

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!

Get access to more valuable content weekly here!

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!

Get access to more valuable content weekly here!

 

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!