Mindfulness involves observing and accepting the things around and within us in the present moment, without judgment. In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies to reach optimal wellness. The exercise below is not individualized to your needs as it may be in therapy, but is rather intended as a general exercise that you may find useful.
January’s Mindfulness Exercise:
It’s a new year, so let’s go back to the basics – starting with the breath.
Sit or stand as comfortable as you can, allowing your arms to rest at your side. Take a nice inhale through your nose, and exhale through pursed lips. Notice the feeling of expansion as you breathe in, and release as you exhale. Pay attention to the air as it passes through either your nose or your mouth.
Notice also how the rest of your body shifts with each breath in and out. Do your shoulders go up and down? Does your chest rise, or your belly expand? Bring your awareness inward to notice the details of each breath. Check in also with the muscles that might be holding tension, such as your jaw or shoulders. Do they shift when you inhale, or exhale?
As best you can, focus solely on the minute details of each breath – you have been breathing all day, perhaps without noticing it. Try to take 5 to 10 intentional breaths with this level of awareness.
Today’s exercise is intended to increase your emotional awareness, both regarding what you are experiencing emotionally as well as what you do with it. As always, if this feels overwhelming, please call Johanna to set up an appointment.
NOTE: This is not intended to replace therapy. Please contact Johanna at (585)406-3012 if you are interested in engaging in counseling for optimal wellness.
Of note: Johanna’s late cancellation policy has changed. Appointments cancelled with less than 24 hours and appointments that are missed will incur a flat $50 fee.
Please feel free to contact Johanna with any questions!
2019 is just around the corner. To all my clients, colleagues and friends – I wish you warmth, hope, and connection as we enter into a new year!
It’s raw and delicate
to begin again
Sometimes I write poetry. It might not be great – in fact, most of it is probably terrible – but I like to play with words. And it’s okay for us to do things imperfectly, even messily (myself included).
Anyway, I share these lines from a recent poem I was working on. I was thinking about how it can feel raw and delicate to begin again. For example, after a medical event, we transition from healing up inside a safe and cozy cocoon to joining back into the real world. It happens in trauma recovery, too, when we move from the initial stages to re-joining the world in a new way. There’s relief, but also there’s reduced stamina. We might feel less strong, or even impatient to skip a few steps on the road to healing.
I think this is also true when we are recovering from a mental health episode of anxiety, depression, or grief. I think it’s true when we make a personal choice – a job, moving, choosing to end or begin a relationship. I think it’s true when we vote and our country takes a step to begin again, each election cycle.
There is vulnerability in beginning again. Sometimes it is vulnerability to ourselves and our own hopes, sometimes it is vulnerability as we let others in to assist us in our healing.
Together with Amy Andrews, MFA, LMHC, Johanna will be running a series of workshops on the humanity of the helper. Each workshop will use a different aspect of creative writing to explore your sense of humanity as a helping professional. Johanna and Amy will lead various exercises to deepen your curiosity and validate your vulnerability as a human and as a helper. Each exercise will involve personal time for writing as well as group discussion for processing.
The goals of the workshop are to provide creative writing tools for self-care and personal exploration, and to validate all the aspects of your humanity!
The first workshop is coming up in a few weeks on September 22nd. Each workshop will run from 8am-12pm, and coffee and light snacks will be provided. Spots are limited, so sign up soon!
Workshops are open to all, but are geared towards those individuals currently working in the helping professions (medical, mental health, religion and spirituality, teaching, etc).
Sign up for one retreat or for all four: $75 per retreat or $250 for all four.
To sign up, email Johanna at firstname.lastname@example.org or Amy at email@example.com. Please feel free to reach out with any questions you may have, as well.
Johanna and Amy are incredibly excited to collaborate on this project and can’t wait for the first workshop, titled “Developing identity through character.”
Not long ago, a friend of mine (not a therapist) mentioned her thoughts on therapy. When I mentioned that some of my own friends are in therapy, she said, “Wow, they must be really well-adjusted.”
I love that statement. Not “there’s something wrong with them” or “what do they need to fix.” The underlying sentiment was that these people are well-adjusted because they know when they need help and they seek it out.
The language we use is powerful. When I tell someone I’m a therapist and they say with a laugh, “oh, my friend here might need to see you!”, they are implying that a) they would not need to see a therapist themselves and b) there must be something wrong with the other person that they would need a therapist. My response is often, “I think we all need a little therapy sometimes.”
People often think the job of a therapist is to label you as “crazy” or “not crazy.” Let me tell you, that is not my job. My job is to support you and to challenge you.
When my friend made that statement, I liked that she assumed going to therapy was a positive thing. Not a sign of weakness or trouble, but something truly positive that people can do for themselves.
There are often negative life events or situations that lead to individuals coming to therapy, but having the strength to be vulnerable in seeking out and accepting help is a powerful and positive action.
As of this Saturday, 8/18/18, Perspectives has a fresh new location at 46 Prince Street. Right around the corner from the Memorial Art Gallery, this office has great neighbors, more space, a beautiful view, plenty of parking, and the same great quality therapy.
Please call Johanna with any questions you may have about the new space! (585)406-3012.