Our body and breath will always be with us. Take a moment to find some peace and relaxation with this mindfulness guided body and breath meditation.
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Ever receive an unsatisfying apology from someone? They said, “sorry” and yet you still feel hurt and invalidated. Dr. Harriet Lerner, author of Why Wont You Apologize? Highlights the 9 essential ingredients of a true apology, and they are gold.
A true apology:
1. Does not include the word “but.”
2. Keeps the focus on your actions and not on the other person’s response.
3. Includes an offer of reparation or restitution that fits the situation.
4. Does not over do.
5. Doesn’t get caught up in who’s more to blame or who started it.
6. Requires that you do your best to avoid a repeat performance.
7. Should not serve to silence.
8. Shouldn’t be offered to make you feel better if it risks making the hurt party feel worse.
9. Does not ask the hurt party to do anything, not even to forgive.Read More »
The Coronavirus pandemic is eliciting more anxiety in people than before. Vox reporter Sigal Samuel interviews Tara Brach, an instructor of meditation, and goes in depth with the anxieties and worries from the pandemic. The two discuss the panic response system within each of us, as well as the power of mindfulness and mindfulness practices to aid tolerating the distress and bringing a sense of calm. They talk about how the practice can strengthen your inner peace and can too help those around you inadvertently find a sense of calm as well. Read the transcript of their conversation and once done, take a moment to breathe. It won’t be only for you, it would be for those around you as well.Read More »
Being confined in our homes during this time of COVID-19, we see through social media the way others have been spending their time. Either lounging catching up on the latest Netflix craze, or learning to bake their own bread and grandma’s recipes at home. To pause and have a slower pace in life while we have the time could seem like a lovely option to take advantage of as we cope with the stressors posted in the news. On the other hand, we may feel guilt and feel as though we need to take advantage of the time and catch up on our to-do lists and be as productive as we can; keep busy. This article breaks down the two ideas and talks about the varying ways of coping with COVID confinement. Everyone has different needs during this time and ultimately there is no right or wrong way as to how one should manage their time at home. To each their own as long as we are balancing our wants and needs.Read More »
Anxiety, worry, fear, frustration, and loneliness–only a few emotions that may come up while socially distancing during a pandemic. Take a moment today between your Zoom calls to participate in this guided meditation to reduce suffering and bring mindfulness to your day.Read More »
Social media and technology have been villainized in modern times, and now we are seeing how there is a shift in the wind. Technology has been a blessing for us while we socially distance and are staying indoors, allowing us to shop online and stay in touch with friends and family. During these dark times, let’s reflect on finding meaning and acknowledging gratitude.Read More »
While everyone is social distancing, families can be facing an additional challenge on their hands. Teens and parents will be under the same roof for longer periods of time and as a result, the likelihood of interpersonal conflicts are much greater. To work on communicating with teens around the effects and concerns around COVID-19, the Centers for Disease Control and Prevention has laid out some useful tips:
Remain calm and reassuring.
● Remember that children will react to both what you say and how you say it. They will pick up cues from the conversations you have with them and with others.
Make yourself available to listen and to talk.
● Make time to talk. Be sure children know they can come to you when they have questions.
Avoid language that might blame others and lead to stigma.
● Remember that viruses can make anyone sick, regardless of a person’s race or ethnicity. Avoid making assumptions about who might have COVID-19.
Pay attention to what children see or hear on television, radio, or online.
● Consider reducing the amount of screen time focused on COVID-19. Too much information on one topic can lead to anxiety.
Provide information that is honest and accurate.
● Give children information that is truthful and appropriate for the age and developmental level of the child.
● Talk to children about how some stories on COVID-19 on the Internet and social media may be based on rumors and inaccurate information.
Teach children everyday actions to reduce the spread of germs.
● Remind children to stay away from people who are coughing or sneezing or sick.
● Remind them to cough or sneeze into a tissue or their elbow, then throw the tissue into the trash.
● Discuss any new actions that may be taken at school to help protect children and school staff.
(e.g., increased handwashing, cancellation of events or activities)
● Get children into a handwashing habit.
o Teach them to wash their hands with soap and water for at least 20 seconds, especially after blowing their nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food.
o If soap and water are not available, teach them to use hand sanitizer. Hand sanitizer should contain at least 60% alcohol. Supervise young children when they use hand sanitizer to prevent swallowing alcohol, especially in schools and child care facilities.
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/talking-with-children.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fcommunity%2Fschools-childcare%2Ftalking-with-children.htmlRead More »
The news is nonstop updating us on the dangers of COVID-19 and how it is important to take precautions to stay safe. This constant worry can be taxing to our mental health and ability to cope with the stress this brings. There is a difference between keeping up with the news to stay informed and watching each news article and update to the point of paralyzation from fear and worry. Reflect on the self-care and news input moderation that can be made:
1. Take breaks from watching, reading, or listening to the news. TV, social media, and even conversations. Hearing about the pandemic repeatedly can be upsetting.
2. Take care of your body
a. Take deep breaths, stretch your body, meditate
b. Try mindful eating. Try to eat healthy with well-balanced meals and snacks
c. Find ways to get exercise in. Exercise regularly the best that you can
d. Get plenty of rest. Maintain a healthy sleep schedule where you are not sleeping too much or too little.
e. Avoid alcohol or drugs that can inhibit your ability to tolerate distress in the long run
3. Make time to unwind and relax. Try to Accumulate Positives and participate in activities you enjoy.
4. Connect with others too! Talk to people you care about and trust. Discuss concerns and be a support for each other.Read More »
Take a short moment to settle and ground yourself today. Here is a beautifully guided mindfulness practice to help you bring focus to your body and breath. Namaste.Read More »
Nature or Nurture? A recent meta-analysis was conducted which has shed new light on the relationship between a person’s genetics and three mood disorders: Major Depression, Bipolar types 1 and 2. We know that genetics do not dictate one’s makeup alone; it is the interplay of our genetics with our environmental influences. And we also know that one or even a few studies don’t mean causation, only correlation. We take these findings and build new hypotheses, then test more and learn more.
I wonder what we’ll learn next.Read More »