Boost Your Brain with ‘Vitamin Sea’ This Summer

You might be the one in your circle who can never get enough beach time in the summer. Or maybe you spend your breaks listening to ocean sounds or bookmarking your favorite beach getaways. While you may not have put much thought into the how and why of your beach daydreams and memories, you know that they always brightened you up.

Recently, I teamed up with NBC News to get a better sense of how the beach affects our body and mind. It turns out that, not only do we anticipate relaxation when we head to the beach, but that we also respond to the different sensory experiences while we are at the beach. Our physiology shifts in response to the sights, sounds, and sensations we encounter at the beach. In fact, these responses heighten the relaxation experience we expect.

These effects extend as far as shifting the frequency of our brain waves to the point of mild meditative states, which have their own valuable benefits as well. Our body also enters into a parasympathetic response which helps to bolster our resilience to the daily stresses and fight-flight-freeze responses we are constantly bombarded by in our routine.

A beach excursion offers a great opportunity for building on the Mindfulness practices you may be cultivating. With so many ways to focus on our sensory experiences such as sight, touch, scent, and hearing while already in a more relaxed and positive state, we can give ourselves an opportunity to more readily connect more deeply with ourselves through enhancing the body-mind connection.

Not only that, but we have a ton of “people watching” opportunities at the beach during a time where most people are also in a greater state of relaxation and bliss than in our regular routines. This may be linked with why brain areas connected to empathy, memory, and reasoning get a boost. If you’re not feeling up for taking notice of the people around you, you can still enjoy the animals at the beach for this same benefit too!

As quickly as the summer has been flying by, you still have time to go out and get yourself some much needed ‘Vitamin Sea!’ Don’t forget to let me know where you gave yourself the permission to give your brain and your body a boost! Read more HERE for full details on how to reap the most benefits of ‘Vitamin Sea!’

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A Simple Tool to Help Reduce Posttraumatic Stress

Recently, I shared some information on the impact of trauma with a closer look at how posttraumatic stress disorder, or PTSD, affects us. There have been some questions as to whether these effects can be mitigating. In the last few days, I released a new Topic Expert article for Goodtherapy.org discussing one practice for helping to decrease the impact of traumatic stress.

By practicing Mindfulness for even a few minutes each day, we may begin to quiet PTSD’s hallmark alarm signals and ground ourselves in the present moment. Read the full article HERE for more information!

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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!

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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!

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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.

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