mindfulness

October’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 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.

October’s Mindfulness Exercise:

This month’s exercise focuses on the end of the work day. At the end of each workday for the next week, practice taking five deep breaths and checking in with yourself using the following questions:

What level of distress am I feeling (1 – 10, with 10 being the most intense)?

What emotions am I holding?

What am I feeling physically?

What thoughts are lingering from today?

Try to notice each of these things without judgment. Take a moment to sit with these observations without changing them before walking out the door. At the end of the week, notice if (and how) this has impacted your daily experience at work and at home.

This is intended to increase your awareness and acceptance of your own thoughts and feelings. You may also notice that this helps with the transition time between work and home.

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.

September’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.

September’s mindfulness exercise:

As we head towards another changing season, take a moment to be aware of what the transition from summer to fall means for you.  Mindfulness is the nonjudgmental awareness of the present moment, so try to do this without judging the thoughts or feelings that come up for you.  What has this time of year been like for you in the past? What do you hope it will be like this year? As you notice changes in the outside world, what do you notice about yourself? Take a moment to reflect and write down your thoughts, 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.

August’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.

August’s mindfulness exercise:

Mindfulness is the nonjudgmental awareness of the present moment.  This month, we are going to observe our self-talk without judgment.  Take 5 minutes to spend in a quiet space by yourself.  Begin by breathing and start to notice your thoughts.  What are you telling yourself? How do you talk to yourself? Without judging your thoughts as good or bad, simply allow yourself to notice them.  If you’d like, you can also write them down. How do you feel emotionally as you do this exercise? How do you feel physically?  If you can, take this awareness into your day and pay attention to the way you talk to yourself, even after your 5 minutes are up.

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 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

~ JB ~ Leave a comment

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.

March’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.   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:

In Wegmans, every so often you may hear an announcement that “it’s time for a stretch break.”  How often do we give ourselves a stretch break?  This week, set a daily alarm for a time of day that you know you tend to be tense or act on autopilot.  Each day when the alarm goes off, take three deep breaths.  With each breath, stretch as you inhale (your arms, your back, or your legs – you pick) and relax as you exhale.  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.

Create and Contemplate Workshop

~ JB ~ Leave a comment

Johanna will be running a half-day retreat with Rev. Virginia Tyler Smith at St John’s Episcopal Church in Honeoye Falls this Saturday, 2/6/16.  The retreat involves elements of mindfulness as well as creativity, contemplation, and prayer.  To learn more or if you are interested in registering for the event, please see the pdf below!

Creativity and Contemplation Women’s Retreat

As always, feel free to call Johanna with questions at (585)406-3012.