mindfulness

Inspirational Blogs to Start Your Year

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As you start the new year, do you find yourself looking for motivation online?  New to the “Resources” page, I’ve compiled a list of useful Wellness Blogs for you to check out.  I’ve listed them below as well.  Staples include the NYT Well Blog, Huffington Post’s Healthy Living page, and MindBodyGreen for mental health and physical health inspiration.  Tiny Buddha comes from a Buddhist perspective and provides some great insight on mindful practices, and The Blue Room is written by a Christian pastor who has published on reflective practices like taking time for family and self-care.  Hallowed Be Thy Home is focused on the house as well as living locally and practicing green living, and Daily Cup of Yoga focuses on living well through yoga practice.  Enjoy!

New York Times Well Blog

http://well.blogs.nytimes.com/

Huffington Post Healthy Living Blog

http://www.huffingtonpost.com/healthy-living/

MindBodyGreen

http://www.mindbodygreen.com

Tiny Buddha

http://tinybuddha.com/

The Blue Room

https://theblueroomblog.org/

Hallowed Be Thy Home

http://www.hallowedbethyhome.com

Daily Cup of Yoga

http://www.dailycupofyoga.com/

December’s Mindfulness Exercise

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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.

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.

Perspectives Monthly Journal Exercise – October

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Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

October’s monthly journal exercise:

Wherever you are, try to write down 2-3 descriptions for each of the five senses (sight, smell, taste, touch, hear).  Now turn your attention internally, and write down 2-3 descriptions for your thoughts, your emotions, and how you are feeling physically.  Try to do this without judging your observations as good or bad.  You may use this writing exercise for mindfulness work as well, since mindfulness is rooted in observation and awareness.  This is not meant to be a polished piece of writing but rather an exploration of yourself in the current moment and your current surroundings.

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.