February’s Mindfulness Exercise

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.

February’s Mindfulness Exercise:

Often, when we get to February, it can feel like winter is dragging on. How does the weather impact your mood?

Take a moment to look outside (or go outside, if your winter jacket is handy). What colors do you see? What shapes? Where do you see movement outside, or stillness? What are the clouds doing in the sky? As you are observing with your eyes what you see, also begin to observe your breathing. Check in with yourself, and notice (without judging) what kind of thoughts are popping into your head. Notice how you are feeling emotionally, and how you are feeling physically.

This is intended to increase your awareness and acceptance of your own thoughts and feelings as you consider the weather outside your door. If you are a current client in therapy, please feel free to bring in your observations to your next 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.

November’s Mindfulness Exercise

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.

November’s Mindfulness Exercise:

The holidays are coming. For this month’s exercise, we will do a free- write activity. Take a pen and paper and five minutes to write down your thoughts about the holidays. What do you feel emotionally about the holidays? What thoughts are popping into your head? How do you feel physically as you think about them? Try to write for five minutes without stopping (unless, of course, your hand hurts – then take a break!). After you have written your thoughts down, take a few deep breaths. How are you feeling right now? Try to notice without judgment.

This activity is intended to increase your awareness and acceptance of your own thoughts and feelings about the holidays coming up.

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.

Scheduling appointments just got easier.

Johanna is now offering client self-scheduling through the client portal! You can set up your next appointment by logging into the client portal and choosing your appointment time.

Be sure to ask Johanna about it in your next session, or feel free to call (585)406-3012 or email jbondperspectives@gmail.com with questions.

Scheduling appointments just got easier for everyone!

November Wellness Expo

This November, Goshorn Chiropractic will be hosting a Wellness Expo at 721 and 725 Ridge Road in Webster!

Please see the announcement below and RSVP to attend the free event.

“Join us for our Wellness Expo and open house on Tuesday, November 1st. from 7 to 9 pm.  We at Goshorn Wellness Center are committed to bringing only the best in health and wellness to you. Let us share ways to keep you healthy and fit, naturally! Meet our experts… Dr. Charles Goshorn, Dr. Andrew Lazzaro, Allison Goshorn of Goshorn Acupuncture, Melissa Bice from Body Balance Massage, Johanna Bond with Perspectives Counseling, Breathe Yoga, Reiki with Kate Saracene, and so much more! We will also have samples from CoreLife Eatery and organic wines. You can also have your foot scanned, check out our Spinal Decompression table and talk to our resident nutrition expert, Barb Goshorn, about nutrition. Whether it’s eating healthy and organically or using natural products by Norwex for cleaning or healthy skin care products from R-Salon, we want to introduce you to elements of healthy lifestyle living. ”

You will enjoy healthy light refreshments, organic wines and raffle prizes!

Please call 671-0934 to  RSVP no later than 10/25/16.

Reading for Perspective Summer Edition

Johanna loves to share good books with her clients. Periodically, she will post here about a book that can be helpful as a part of the therapeutic process or just as good food for thought. If you’d like to join in “reading for perspective,” feel free to learn more about Johanna’s new favorite book below!

 

Brene Brown’s “Daring Greatly” shares some of her fantastic research and personal thoughts about what it means to dare greatly.  Brene Brown is a researcher and clinician who has spoken on TED talks and written books about shame and vulnerability.  In “Daring Greatly,” Brene writes about the idea of being wholehearted, which she describes as a way to use vulnerability as a catalyst for engaging in courage, compassion, and connection.  She writes about how vulnerability is NOT weakness, and how engaging in vulnerability allows us to develop genuine relationships.  She also writes about shame, and how we can build our shame resilience by recognizing it, checking in with whether it is accurate or not, and giving voice to the shame to keep from internalizing it or disengaging from those around us.  She shares the idea that daring greatly is not about success or failure, but more about having the courage to engage with the world in a vulnerable and genuine manner.

One idea that she touches on that can come up a lot in therapy is the idea that “you are enough.” Our society often teaches us that we must make a certain amount of money or achieve a certain goal in order to be happy or respected as “enough,” but Brene Brown writes that we are enough, just the way we are.

 

Brown, B. (2012). Daring Greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. New York, NY: Gotham Books.

NOTE: As always, if you find that you could use an outside perspective or are struggling emotionally, please call to set up an appointment at (585)406-3012. This book review is not intended to replace therapy.