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!

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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What’s for Lunch?

It’s almost lunch time for most of us!

What are you having for lunch today?

And HOW are you having it?

Did you know that Mindful eating can help you keep your weight loss goals, build your confidence, and get more out of your lunch hours and dinner dates?

Mindful eating helps us build a better relationship with our eating habits, the way we consume our food, and its impact on not just our bodies, but also our mood! It’s one of the more popular sessions of my Mindfulness Matters group because it brings so much value – members have shared weight loss triumphs, greater self-esteem, and more gratitude for their food with this tool!

For a brief sample, listen HERE!

If you’re curious about how Mindfulness Matters can help you start your path to a healthier relationship with food and with yourself, click here: http://www.subscribepage.com/c6q6s5

Want even more information? Get access HERE!

What Does a Typical Group Look Like?

You may have heard the buzz about my upcoming Mindfulness Matters group and might find yourself wondering what a typical group is like. I thought I would give you some details so that you can see how this might help serve you in learning to more deeply connect with what you want in your life, create more satisfying relationships, and improve your sense of self-worth and love!

I start by doing an activity for the members to get to know each other so we can keep building our skills together over the course of the 12 weeks. I then begin introducing a new skill each week and using an activity or handout to help the particpants get a clearer understanding of that skill and make it applicable to them in their daily lives.

Then, I open it up to the members to:

1) provide feedback on the skill being taught that week

2) give an example of how they had successfully used a skill previously learned during the week

3) talk about a time during the week when they were unable to implement a skill and get feedback from myself and/or other group members on how they could have handled themselves/their emotions differently

4) receive feedback from the group on any other pressing issue that came up during the week and is causing distress so we can troubleshoot together and come up with ways to help them cope

Want even more information? Check out the details here!

P.S. Groups are an amazing way to lean how to express oursevles 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.

If this group looks like a good fit for you, contact me for more details. 

Ready to talk more about how the Mindfulness Matters group can bring you greater focus, deeper confidence, and finally quiet that inner critic? Get access HERE!

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

Get access to more valuable content weekly here!

 

Do You Have an Inner Critic Berating You?

Give Yourself Permission to Show Up Fully In Your Life!

In my practice, I see many people in the office who struggle with depression and low self-esteem who also want to get “perfect” work evaluations and be liked by everyone.

They have the idea that keeping up the image of perfection on the outside will give them the validation and praise they need to feel good on the inside. But what happens is that this positive acknowledgement is being poured into a leaky cup.

And it’s never enough.

And the very concept of relying on outside sources to fuel inner confidence becomes dangerous because then any perceived criticism or rejection becomes one hundred times more harmful.

And then they start to feel like they’re falling apart.

You CAN quiet your inner critic!

One of the first tasks we work on in my Mindfulness groups is showing participants how to recognize their self-judgments and inner critic. I use concrete and creative techniques to teach members how to recognize these judgements as a story they’ve been telling themselves that’s untrue and unhelpful.

Then, we work on practical skills to challenge these judgements and rewrite the story as a more accurate and empowered one to create confidence and improve self-esteem so that they leave the office feeling better about themselves than when they walked through the door.

And they’ve let someone see behind the mask and help them, which is critical to the healing process.

How can you begin to notice and shift judgments to improve self-esteem?

There are three steps to helping improve your confidence by practicing a non-judgemental stance:

Notice self-judgments. Gently point out to yourself that statement like “I’m a failure” or “I’m an imposter” is a judgment and not a fact. Perhaps ask yourself: “Is that true or is it a judgment?” Just notice it and let it go. Don’t judge yourself for judging – this is a natural thing and you are learning how to change it.

Encourage yourself to track judgments. In my Mindfulness groups, we use a “judgment jar” and move a marble into the jar anytime we notice ourselves or each other using a judgment. Invite yourself and perhaps even your loved ones to count or track judgments to recognize how much they are coming up for you during the day. The very act of noticing is promoting Mindfulness and will automatically help you shift from judgemental to more aware and compassionate.

Restate your judgments in a factual way. When you evaluate people, emotions, or things as good or bad, restate them as facts when you repeat them back to yourself. For example, if you say “She looked so ridiculous at work today,” you might rephrase this as “She had a different style than I do.” Describe what you see without placing opinions or emotions in the observations.

Learning to take a look at ourselves and tune into our inner critic and learning how to be non-judgemental CAN be hard. And it takes time to learn how to be self-compassionate.

Start practicing today and begin to build up your non-judgemental and self-compassionate muscles because they are SO worth it… and you will believe that too! It is one of the reasons we begin this skill so early in our Mindfulness groups!

P.S. Groups are an amazing way to lean how to express oursevles and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm t0 6:30pm beginning on July 11th and running through September 26th.

If this group looks like a good fit for you, contact me for more details.

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

Get access to more valuable content weekly here!

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.

 

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

Get access to more valuable content weekly here!

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!

Get access to more valuable content weekly here!

Exploring the Impact of Mindfulness, Part 3

Over the last two weeks, we have begun examining the benefits and scientific underpinnings of Mindfulness. We resume the findings studies noted regarding the highly beneficial impact of Mindfulness over a short term period of regular practice.

In their studies isolating the unique benefits of Mindfulness, scientists also found significant changes in the amygdala, or the brain’s center for fight, flight, and freeze responses, following Mindfulness practices. During and after stressful, overwhelming, scary, and traumatic situations, the natural tendency of the amygdala is to increase in size. This prepares us for survival in whatever way is possible. However, in their studies, scientists saw the amygdala shrinking amongst practitioners of Mindfulness. In fact, the greater the stress reduction they noted, the smaller the amygdala become. Such a finding is valuable because it points to the resilience and clarity that Mindful awareness can bring on, particularly useful during difficult experiences. It is important to note that, in these studies, the changes noticed were documented to be independent of any other factors in the environment or personal characteristics of participants.

With this in mind, the studies show that Mindfulness does more than just help us to feel better in the moment. While participating with an improved state is valuable, there are greater benefits with Mindfulness. Understanding this physiology reflects the cumulative impact of Mindfulness. Furthermore, these findings show that not only are the benefits beyond a mere placebo response, but the benefits literally provide changes to our brain.

From a greater quality of life to facilitating depression and anxiety recovery, reducing stress, lowering pain, increasing concentration, cultivating creativity, reducing insomnia, and improving energy levels, the benefits of Mindfulness practice can easily enhance our lives. Furthermore, these findings show that not only are the benefits beyond a mere placebo response, but the benefits literally provide changes to our brain. This positions us to more effectively enact changes in our lives that will cultivate more fulfilling experiences.

One reason I offer the Mindfulness Matters Challenge to the community is because I think everyone can benefit from improving their quality of life through this practice. With the understanding of the scientific and neurobiological underpinnings of Mindfulness, we can see there are a number of benefits from Mindfulness – a practice that helps us to better structure the 50-70 thousand thoughts we have each day. It can be a powerful tool in helping us to restructure what we are looking to build in our lives.

In fact, each of the graduates of my 8 session Mindful Monday group has shared powerful life changes during and after the group. In particular, these practitioners found that, over time, it became easier to practice Mindfulness, that it got easier to bring their awareness back to the present experience, and that the time between their mind wandering was prolonged. In addition, they also noted that it became easier to simply accept that their minds would wander throughout the practice. In conjunction with the physiological benefits, they noticed significant changes in their lives upon the completion of the series. Some still reach out to me to share further gains and triumphs.

Over the last several weeks, we have explored the neurophysiological changes we see as a result of a consistent, brief Mindfulness practice. In conjunction with that, we have investigated some of the noted and unique benefits that this powerful practice can bring into our daily lives. I further discuss these practices with Deborah Turner in her weekly show. Feel free to listen here for additional information.

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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.

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

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Exploring the Impact of Mindfulness

Mindfulness has become a buzzword that’s gotten a lot of attention over the last few years, but not many people really get a full understanding of what it is. The benefit of this is that a lot of awareness has been brought to this powerful exercise. And yet, unfortunately, much of the important components of it have become overlooked in the shuffle. Because of this, many people have an incomplete and partial understanding of Mindfulness. In the “Beyond the Couch” podcast, along with this multi-part blog post series, I set out to help bring to light much of the scientific backing to how and why Mindfulness works to benefit us. In particular, the way Mindfulness can impact us and help us to work through the various disruptions and stressors in our lives can really bring a deeper level of benefit, growth, and enduring change as we redefine and recreate our lives.

With things changing in our lives, even when that change is internal, we might be feeling a bit restless and stuck in a rut. You may be finding yourself feeling a bit overwhelmed and rundown. In fact, you might even feel this in your physical body where you may be having a hard time catching your breath and feel your muscles tightened and clenched. Maybe you are feeling rushed from one thing to the next without a moment to slow your racing mind down. You’re even catching yourself walking into a room and don’t even know why. Or, you find yourself looking for your cup of coffee and realize it has been in your hand while you’re frantically searching for it. You may have even had an entire conversation with someone and realize that you have no idea what you just talked about. It may even have gotten to a point that things have become so frazzling that, more and more, you’re finding yourself reactive without knowing what set you off and you are just having a hard time focusing on what you are trying to do.

You wish you could find a way to just clear your head, de-stress, refocus, and find your footing again.

With a brief and consistent Mindfulness practice, you can find simple ways to get yourself feeling more focused, alert, and calm again so that you can get into a productive and meaningful mindset. This way, you are ready to tackle all of the things you are juggling from a state that can help you make the best choices for your meaningful, fulfilled life.

Mindfulness refers to a practice that focuses on awareness of the present experience without judgment and without attachment or reactivity. This allows our mind to be calm and peaceful so that we can have greater clarity and even increase happiness, peace, and decrease discomfort.

It tends to be difficult for most people to control their mindset – we often feel as if our thoughts are maintained by external circumstances. As we build our Mindfulness practice, we can more easily maintain awareness and control of our thoughts and mindset. To understand this, we will explore a concept called neuroplasticity – or, the changing nature of our brain.

Generally, our brain is looking to proactively solve future problems and rework past issues so that, when they arise again, it is best prepared to quickly and efficiently resolve them. This, however, keeps us from being fully immersed in the present moment.

Not only this, but our mind does not see a distinction between a past, future, or present stressor. It gets us to react to past and future stressors with stress in the here and now. To our mind, it’s all the same. As a result, overthinking, worrying, depressive thoughts, and anxiety elicit the stress response of fight, flight, and freeze. Over time, this can make us vulnerable to mental health issues.

Mindfulness has been shown to reduce the size of the amygdala, which is our brain’s center for fear and negative emotions. This is important because it also helps to reduce the stress hormones such as cortisol and adrenaline. Overall, shifting our state in this way helps us to respond in more productive ways to the things going on in our lives. There is a further cumulative effect of this benefit in that it first allows us to participate in our lives in ways that allow us to build confidence, self-efficacy, and more meaningful relationships. Furthermore, as we will explore in Part II of this series, Mindfulness practice on a consistent basis facilitates creating and building more positive and adaptive neuronal connections while simultaneously dissolving the older, less helpful neuronal connections.

I look forward to further elaborating on the impact of Mindfulness on our neuronal connections, neuroplasticity, and overall state next week!

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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