Beginning August 14th, Johanna will be offering 30-minute Lunchtime Mindfulness classes at the Brighton office. Come for one class or come every week! Each week we will cover a new mindfulness exercise and discuss how you can incorporate the exercise into your own wellness practices.
When: Mondays, 12-12:30pm
Cost: $20 per class
Location: 2561 Lac de Ville Blvd, Rochester NY 14618
Sign up by emailing jbondperspectives@gmail.com or calling (585)406-3012.
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.
July’s Mindfulness Exercise:
Take a moment to consider the following situation.
Your phone buzzes. You can’t see the screen, but you hear the buzz.
What is your response to this? How do you feel physically? What is your level of distress? What thoughts are popping into your head?
Take a breath in and out. Notice the expansion as you breathe in, and the release as you exhale.
We are so connected to our phones, and to technology. When your phone buzzes, what comes to mind? Do you feel a pull to instantly check it? Are you happy with the habits you have developed around texting, social media, emails, and phone calls?
For this month’s mindfulness exercise, try to notice what comes up physically and emotionally when you use technology, in particular when you use your phone. If you find yourself reacting before you are aware that you are even doing so, practice taking one deep breath before engaging with the technology to notice your habits.
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.
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.
June’s Mindfulness Exercise:
In therapy, we often will explore self-care strategies and the ways in which we practice self-compassion. We all engage in basic hygiene practices (showering, brushing our teeth, etc). In what ways do you engage in mental hygiene? Today, consider your self-care strategies.
Take a minute to consider your approach to caring for yourself and your mental health. What do you do daily to care for your mental health?
Breathe in and out. Check in with yourself. How are you doing in this moment mentally, physically, emotionally? Bring your awareness to your breath and the thoughts that pop up in your mind at this moment.
Notice whether thinking about your self-care increases your feelings of distress or decreases them. Is your self-care effective in decreasing distress?
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.
Johanna is now offering services in both Webster and Brighton. In addition to her Webster office at 721 Ridge Road, she is now offering counseling services at 2561 Lac de Ville Boulevard in Brighton!
Please contact Johanna for further information or to set up an appointment.
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.
April’s Mindfulness Exercise:
April is a time of transition. We are headed away from winter, and towards spring. Take a moment to reflect on this time of transition in the world, and what transitions you are experiencing in your own life.
What is changing in your life? Are you experiencing transitions at home, at work or school, in your relationships? Are there things you hope will change within yourself? If you feel stuck in this reflection, look over a calendar or planner (paper or digital) and notice what events have happened so far in 2017. Notice also what events you have planned for the coming months.
As you consider transitions in your life, check in with your own thoughts and feelings. What is your stress level as you think about this? Try to notice without judging your experience as good or bad.
This is intended to increase your awareness and acceptance of your own thoughts and feelings as you consider the transitions in your life. 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.
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.
March’s Mindfulness Exercise:
When you wake up in the morning, what is the first thing you are aware of? When you go to bed at night, what is the last thing you are aware of? For the next week, try to increase your awareness at either the start or end of your day. Notice your breathing, and check in with how you are feeling physically, emotionally, and what thoughts cross your mind.
Are there habits you’d like to change at either the start or end of your day? This mindfulness practice could be the initial building block to making change!
This is intended to increase your awareness and acceptance of your own thoughts and feelings at the start or end of your day. 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.
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.
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! This month we will be mindful of our hopes and fears for the coming year. Take out a sheet of paper and number it 1-10 on one half of the paper, and 1-10 again on the other half of the paper. Writer down ten fears you have for 2017, and ten hopes.
Then set the paper aside and begin taking slow, deep breaths in and out. What did you feel as you were writing down the fears? The hopes? What are you feeling now? Pay attention to your thoughts and feelings (physical and emotional). Try not to judge or change them. If you find yourself becoming anxious or distracted by thoughts, return to your breathing.
This is intended to increase your awareness and acceptance of your own thoughts and feelings as you consider the coming year. If you are a current client in therapy, please feel free to bring in your hopes and fears for exploration at 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.
To all my clients, colleagues, and friends:
I’m sending you warm holiday wishes as we head towards celebrations, towards the end of 2016 and the beginning of 2017. I’m sending warm wishes to those who are looking forward to the celebrations, the food and gifts and time with loved ones; those who are overwhelmed with the stress of holiday cooking, shopping and job requirements; those who are missing a loved one or are alone at this time of year; those who are struggling to be kind to themselves; and all of us as we step towards a new year.
As always, should you find that you are having difficulties this time of year, please don’t hesitate to call or email to set up an appointment. I look forward to seeing you soon; you are welcome in my office, however you are and whatever you carry with you!
With all my best,
Johanna
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.
December’s Mindfulness Exercise:
This month’s mindfulness exercise involves a bit of reflection. Take out whatever calendar you use for planning purposes – it may be on your phone, email, or a paper planner. Look through each month of the past year and for each month, write down one word that comes to mind. The word could be related to a feeling (“happiness,” “frustration”); an event (“birthday”); or anything else that comes to mind.
Then take a moment to look through your list of words. Breathe slowly and deeply as you reflect on the past year. What thoughts and feelings do you notice? Are you holding tension physically, and if so, where? Try to have awareness of these things without judging them or changing them.
This is intended to increase your awareness and acceptance of your own thoughts and feelings as you reflect on the end of 2016.
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.
Johanna Bond, LMHC 