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.

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

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Make Your Goals SMART

Last week, we discussed the value of habits in shaping the landscape of our lives. More specifically, we explored the significance of deliberate, mindful habit building to enrich our lives. 

One key element in creating and building habits that work for us is to ensure we have clear goals that will target the changes we want to see in our lives. Bringing deliberate, intentional awareness to defining and outlining our goals can help us structure them in ways that set us up for success.
In other words, we mindfully create goals that are SMART:


SPECIFIC (simple, sensible, significant)
MEASURABLE (meaningful, motivating)
ATTAINABLE (agreed, attainable)
RELEVANT (reasonable, realistic, and resourced)
TIME-BOUND (time-based, time limited, timely, time-sensitive)


Setting SMART goals means you can clarify your ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. We could consider that goals are part of every aspect of life: how we conduct our relationships, what ou want to achieve at work, the way we use our spare time… Everything comes down to priorities, and what we would like to accomplish in every aspect. We can, therefore, turn our mindful attention toward setting goals that are geared toward building the habits we want to impact our lives and vice versa. Without setting goals or objectives, life becomes a series of chaotic happenings we don’t control. we become the plaything of coincidence. 

SMART is an effective tool that provides the clarity, focus and motivation we need to achieve our goals. It can also improve our ability to reach them by encouraging us to define your objectives and set a completion date. SMART goals are also easy to use by anyone, anywhere, without the need for specialist tools or training.

Not only does SMART goal setting bring structure and trackability into our goals and objectives, it also creates verifiable trajectories towards a certain objective. Every goal or objective, from intermediary step to overarching objective, can be made S.M.A.R.T. and as such, brought closer to reality.

Consider the ways in which you would like to change the landscape of your life in the next six months. Then, apply your SMART principles and redefine your goal with awareness and nonjudgmental openness.

How SMART are your goals? Share with us in our Facebook and Twitter communities so we can inspire each other! 

Want more ways to embed Mindful practice into transforming your life? Enrollment is now open for the  Mindful Monday group – Apply here

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

Connect with me to see what support I can offer!

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Mindful Monday: Enrollment Now Open!

You may be finding yourself feeling a bit overwhelmed and run-down. You might be having a hard time catching your breath and feel rushed from one thing to the next without a moment to slow your racing mind down. There are tools and strategies to help you focus, find your footing again, and even feel the relief in your body and mind.

I am so excited to bring back the Mindful Monday 8 session series! We just had a brief glimpse into Mindfulness with our Mindfulness Matters 5 Day Challenge + 3 Bonus Days where people joined us from seven US states and four countries! In fact, people have shared with me that they are revisiting the challenge yet again on their own!

The exciting news is that we can broaden this practice in our Mindful Monday 8 session series! Our last round of the series brought so much benefit to our community. Here are some of the comments from group members:

“It was a really nice way to get myself into the mindset for a productive and calm week.”

“I learned so much about my body and mind and how my feelings showed up around them from these groups.”

“Sharing this with the others in the group made it a more deep experience for me. I gained a lot from each of the other people!”

This is one of my favorite practices and I am so thrilled about bringing it back to help people who are feeling stressed, unfocused, and overwhelmed get back on track.

mindful-monday-jpeg

Mindfulness offers so many benefits and ways of enhancing our lives – from Mindful eating to improving our mood, focusing, and increasing our productivity to building better relationships, this practice brings with it so many opportunities to deepen the experiences in your life. Learn a bit more in my interview with Rockland World Radio’s “Connections with Deborah Turner.”

Wondering how this series can benefit your life? Contact me to learn little more about how Mindful Monday can help you. And be sure to try a little sample!

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10 Benefits of PMR

We looked at a great way of reducing tension and getting your body and mind relaxed with an introduction to Progressive muscle relaxation.  Now, let’s extend those great benefits with some additional ones!

Here are 10 additional benefits of PMR:

  • A decrease in your heart rate
  • A lowering of your blood pressure
  • A decrease in your rate of breathing
  • Your shoulders and chest will have relaxed, and so your breath will be deeper and not so shallow and high up in the chest.
  • Better oxygen levels in your bloodstream
  • Your brain wave activity will shift from beta waves to an increase in alpha waves, resulting in a more relaxed mental state with less mental chatter
  • Less muscle tension throughout your body
  • Decreased anxiety and panic
  • Lowers insomnia by relaxing restlessness and racing thoughts
  • Reduce nausea

How have you been enjoying PMR in your life? Share it to inspire others at the Chrysalis Psychological Services community.   Don’t forget to get your PMR script along with a complimentary audio guided exercise. Grab yours here!

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Do I Need Treatment for PTSD? Part 2

A basic overview of PTSD was covered in Part 1 of this series. Today, I’ll give you some more guidelines in considering your options for treatment. It can be hard to ask for help, but it can be harder if we don’t get the help we need when we need it.

After a traumatic event, it’s normal to think, act, and feel differently than usual — but most people start to feel better after a few weeks or months.Talk to a professional (your doctor or a therapist) if your symptoms last longer than a few weeks, keep you from your day to day life, or are overwhelming you.

It’s also very common for people with PTSD to also have another mental health problem — like depression, anxiety, alcohol and drug abuse. Often, people who have PTSD also have problems at work, in relationships, or with their physical health. Sometimes, these problems happen because of your PTSD symptoms. Getting treatment for PTSD can help with these other problems, too. After treatment, most people feel they have a better quality of life.

It’s common to think that your PTSD symptoms will just go away over time. But this is very unlikely, especially if you’ve had symptoms for longer than a year. Even if you feel like you can handle your symptoms now, they may get worse over time. Treatment can help even if your trauma happened years ago. And treatment for PTSD has gotten much better over the years. If you tried treatment before and you’re still having symptoms, it can be helpful to try again.

You and your therapist or doctor will work closely together, so it’s important that you feel comfortable asking questions and talking about your life. It’s always okay to look for a different therapist or doctor if you’re not happy or comfortable with the person you’re seeing.

There are many treatment options for PTSD. If you’re still unsure which treatment is the right step for you, contact us to set up a free consultation by phone. We can help you consider your options so you don’t have to shoulder your pain on your own.

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