acceptance

July’s Mindfulness Exercise

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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.   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.

July’s mindfulness exercise:

Mindfulness is the nonjudgmental awareness of the present moment. Today we will focus on metaphors.  Every day, we use metaphors to expand our understanding of the world, describe our experience, and connect with others.  Today, pay attention to how you use metaphors.  Write one or two down throughout the day, and pay attention to the thoughts and feelings you have about this metaphor.  If you’d like, write down what this metaphor means in your life.  It could be a journey, or something as simple as “the elephant in the room.”  Try to observe your thoughts and feelings without judging them 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.

June’s Mindfulness Exercise

~ JB ~ Leave a comment

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.   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.

June’s mindfulness exercise:

As last month’s exercise showed us, mindfulness is not always a quiet, passive observation.  Mindfulness can occur in conversation, and it can also occur in movement.  Today, turn on some music (the radio, a CD, Pandora, or however you get your tunes) and allow yourself to move to the music.  You may start by keeping the beat with your foot, and then if you like, allow the rest of your body to join in the dancing. (If anything causes pain, return to just tapping the beat). Notice what you’re doing physically, what thoughts you have, and how you feel emotionally. Try to observe without judging as good or bad. Try to dance for at least one song!

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 Workshop: Mindful Journaling

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Journaling for Mindfulness Workshop

Do you find that the summer is racing past? Are you on autopilot most of the time? Mindfulness is the nonjudgmental awareness of the present moment that has been found to have significant health benefits, and journaling is one way to practice mindfulness.  Come learn more about how you can use mindful skills and practice journaling exercises to help you reach your optimal wellness and get the most out of summer.

About Johanna Bond, LMHC, NCC: Johanna is a therapist in private practice at Perspectives Mental Health Counseling, PLLC, and a writer who blogs for Huffington Post and has written for the New York Times.

Saturday, July 16th, 10:30am-12:00pm

To sign up, call Johanna Bond, LMHC, NCC, at (585)406-3012, email jbondperspectives@gmail.com, or sign up next door at Goshorn Wellness! Spots are limited.

Cost: $25

Location: 721 Ridge Road, Webster NY 14580

 

May’s Mindfulness Exercise

~ JB ~ Leave a comment

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.   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.

May’s mindfulness exercise:

Mindfulness is not always a quiet, passive observation.  Mindfulness can occur in conversation as well.  Today, while in conversation with a friend, family member, or co-worker, try to notice three things: 1. What did you talk about? (What was the content of the conversation?) 2. What did you notice about the other person in the conversation (verbal and non-verbal)?  What emotions did that person display?  3. What did you notice about yourself in the conversation?  How did you feel emotionally?  Write these things down and try to pay attention to these things without judging your observations 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.

April’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, in the present moment, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.   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.

April’s mindfulness exercise:

This month for mindfulness, we are returning to basic breathing.  Place one hand on your chest and one hand on your belly.  Begin to take slow, even, deep breaths.  Which hand is going up and down?  As you breathe, notice first your surroundings and what you see, hear, smell, taste, and touch.  Then turn your awareness inwards and notice your thoughts (without following them away too far), your emotions, and how you are feeling physically.  Return to the sensation of breathing, and notice which hand is going up and down – the hand on your chest, or the hand on your belly?  Try to notice without judging or trying to change your breathing.  This exercise is intended to build awareness.

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

December’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 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.

December’s mindfulness exercise:

Pick an everyday object.  This may be a rock from the ground, a piece of jewelry, a chapstick, wallet, or keys.  Take a deep breath in and out.  First hold the object in your hand and turn your eyes away (or close your eyes).  Notice how much space the object takes up in your hand; if the temperature is warm or cool; and what the texture is of the object.  Next, look at the object and observe the colors, pattern, shape, texture, size, and the way the light hits the object.  Notice if it looks the way you expected after holding it in your hand.  Perhaps drop it from one hand to the other to notice the weight of the object.  Pay attention to any thoughts or feelings that may come up within you as you complete this exercise.

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

On Gratitude

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Gratitude is not just for Thanksgiving day.  While you may have finished the leftover turkey and the last slice of pie, your practice of gratitude does not need to be over.

If you need some assistance in increasing your awareness of gratitude, try answering a few of these 50 Questions to Foster Gratitude.  I went through them and surprised myself with some of the things I came up with!  If you’re feeling really ambitious, maybe even tell a few people what you’re grateful for, or thank them for something they’ve done for you.

I’m that person who likes to have everyone share what they’re grateful for at the Thanksgiving table.  Does this always happen?  No.  It can be hard to name and share with others your appreciation.  But gratitude does not always have to be big, perfect, or life-changing.  The other day I was grateful for a working hairdryer on a cold and rainy day.  Yesterday I found appreciation in a really great song on the radio that fit my mood.

So, what are you grateful for today?

November’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 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.

 

November’s mindfulness exercise:

At your next meal, start by taking one mindful bite.  Pick up the bite of food and first observe it visually.  What does the texture look like?  What colors do you see?  What is the overall shape?  Notice how it looks.  Next, smell the bite of food.  What flavors do you notice when you inhale?  As you bring it close to your nose, notice if it seems hot, cold or neutral.  Next, consider how this food came to be on your plate.  Did it start off as a plant or an animal?  Who cooked it?  What went into the preparation?  Finally, place the bite of food in your mouth.  Notice the temperature and the flavors.  Pause a moment to notice this before you chew.  Notice the texture as well, and how chewy it is.  Finally, after you finish eating this bite of food, take a moment to notice the residual taste of the bite and consider this bite of food traveling to your stomach.

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.

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.