Mindfulness

October’s Mindfulness Exercise

~ JB ~ Leave a comment

Mindfulness is something that everyone can incorporate into daily life.  Mindfulness involves observing and accepting the things around and within us, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.  If you are interested in group or individual therapy for mindfulness, please call the office.  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.

 

October’s mindfulness exercise:

Set a timer for three minutes.  Start by taking three deep breaths and notice each inhale and exhale.  Do a mental scan of your body from head to toe.  Starting at the crown of your head, try to bring your awareness from the top of your scalp all the way down through the fingers and to the toes.  Notice where you might carry tension or pain, and where you might feel more relaxed.  If you still have time left before the timer goes off, choose one area to bring your awareness back to.  When your timer goes off, take a deep breath and stretch before returning to your day.

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.

September’s Mindfulness Exercise

~ JB ~ Leave a comment

Mindfulness is something that everyone can incorporate into daily life.  Mindfulness involves observing and accepting the things around and within us, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.  Johanna is also running a six-week mindfulness group.  If you are interested in the next group cycle for mindfulness, please call the office.  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.

September’s Mindfulness Exercise:

Today, when you are going through your daily routine (either at the start or end of your day, or while engaging in a mundane chore such as washing dishes) I want you to bring your full attention to the task at hand.  Oftentimes we act on “autopilot” and wander away in our minds from the activities we are doing.  Today while doing a chore, try to notice every aspect of the chore.  What are you doing, how are you doing it, how do you feel physically and emotionally, what thoughts are going through your mind, and what is happening around you?  You may be surprised how many things you can notice while brushing your teeth.  Try to notice without judging as good or bad.

 

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.

August’s Mindfulness Exercise

~ JB ~ Leave a comment

Mindfulness is something that everyone can incorporate into daily life.  Mindfulness involves observing and accepting the things around and within us, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.  Johanna also runs a mindfulness group – call the office if you’d like to sign up!  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.

August’s Mindfulness Exercise:

Set a timer or an alarm for three minutes.  Start by taking three deep breaths, noticing how it feels to breathe in and out.  Next, bring your attention to your thoughts.  Just as you might notice clouds in the sky drifting past, I want you to notice your thoughts as they drift past.  Some might hang out up there, some might threaten with an impending storm, and others may drift quickly by.  What thoughts come up for you?  Without judging them as good or bad, just notice what thoughts are there.  If you find yourself drifting away WITH the thoughts, come back to your breath.  Do this until your alarm sounds and then expand your awareness to your surroundings.

 

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.

Upcoming Mindfulness Workshops

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You may have goals for your health and wellness – mindfulness can be a strong building block to start making positive changes in your life!  Mindfulness is the nonjudgmental awareness of the present moment.  Come to learn more about how you can use mindful skills and practice mindfulness exercises with Johanna Bond, LMHC, NCC of Perspectives Mental Health Counseling.

Thursday, September 17th, 5:30 pm – 7:00 pm

OR

Saturday, September 26th, 10:30 am – 12:00 pm

To sign up, call Johanna Bond, LMHC, NCC, at (585)406-3012 or add your name to the list at 721 Ridge Road or Goshorn Wellness!

Cost: $10

Location: 721 Ridge Road, Webster NY 14580

July’s Mindfulness Exercise

~ JB ~ Leave a comment

Mindfulness is something that everyone can incorporate into daily life.  Mindfulness involves observing and accepting the things around and within us, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.  In August, she will be starting up a 6-week Mindfulness Group.  This exercise 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.

July’s Mindfulness Exercise:

We will start with an easy one.  Put one hand on your chest and one hand on your belly.  Take a deep breath in and out, and notice which hand goes up and down.  Try breathing more into your upper chest, and then try taking a breath into your belly.  Notice how you feel with each breath.

 

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.