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

 

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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

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Assert Yourself – And Enhance Your Relationships

I recently connected with Dr. Julie Hanks for the “Beyond the Couch” podcast to talk about assertiveness tips. Dr. Hanks is a licensed clinical social worker and psychotherapist specializing in women’s emotional health and relationships. She is the founder and director of Wasatch Family Therapy, author of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a local and national media contributor, an online mental health influencer, a life coach and a private practice consultant, and an award-winning performing songwriter. To learn more visit DrJulieHanks.com or connect with @drjuliehanks on social media.

Dr. Hanks and I discussed the ways that our relationships can actually be strengthened with assertiveness so that we can go on to connect in more loving, fulfilled ways with our loved ones. She shared three top tips for asserting ourselves in relationships:

1) Before you can be assertive ask yourself these four questions about the situation:

  • What do I think?
  • What do I feel?
  • What do I want?
  • What do I need?

2) OSCAR Assertiveness Tool

  • O – Observe the Situation
  • S – Sort Thoughts and Feelings
  • C – Compassionately communicate
  • A – Ask Clarifying Questions
  • R – Request Directly

3) When Communicating Choose the “Lantern Stance”

There are three communication stances: doormat (passive), sword (aggressive or passive aggressive), and the lantern.Imagine yourself standing with your feet shoulder width apart, centered and balanced, holding up a lantern as high as you can reach illuminating the situation. Envision yourself standing up straight, feeling strong and not easily swayed. Imagine inviting the person you are interacting with to step into the lantern’s light with you and ask this person to describe his or her experience and perspective.

Dr. Hanks explains that many people fear that asserting their needs will jeopardize their relationships. She goes on to describe how the five steps in asserting ourselves actually serve to improve our relationships with our loved ones.

You can access a free chapter of Dr. Hanks’ Assertiveness Guide for Women at assertivenessguide.com.

You can also listen to our discussion here. Be sure to let me know what you discovered as you tried these tips.

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Are You Worried About Your Teen and The Blue Whale Challenge?

Recently, there have been a number of reports about the teen focused “game” or challenge that has ended in the death of two US teens. The Blue Whale Challenge has brought with it some horrors, sadness, and tragic outcomes. It has also brought with it a number of questions, namely focusing on how we can help our teens who are feeling isolated, alone, and helpless.

Inside Edition explores the story of a young boy who fell prey to this tragic monstrosity along with some ways to remain vigilant that the teens we love in our life may need some greater support. I briefly shared with Inside Edition some subtle changes in the routine day to day experiences of our teens that can alert us to their need for greater support. If you suspect that your teen may be feeling depressed, isolated, overwhelmed, or alone, it’s important to help make sure s/he is connected with a mental health professional. Read on for some additional tips on what to look out for and understand a bit more about this devastating “challenge” facing teens. With the right help and support, your teen can feel more connected in life and get back on track!

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

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