July’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.

July’s Mindfulness Exercise:

Last month, we brought awareness to our thoughts. This month, we bring awareness to our emotions!

How aware are you of your emotions? Take a deep breath in, and exhale out slowly. Keep in mind the statement “as long as you are breathing, there is more that’s right with you than wrong with you.” Similarly, there are no wrong emotions – you get to have them all.

Notice what you are experiencing emotionally in this moment. Name the emotion or emotions to yourself. Maybe even write it down on a piece of paper.

Engage in this emotion-naming three times throughout your day today. Notice the fluctuations you experience in emotion and intensity. Notice what you do with the emotion. Is it healthy for you?

 

Today’s exercise is intended to increase your emotional awareness, both regarding what you are experiencing emotionally as well as what you do with it. As always, if this feels overwhelming, please call Johanna to set up an 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.

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Good-bye snow bank, Hello recycling bin

After over a month, my recycling bin has emerged from the midst of a snow bank. Sometime in February, I’d set the recycling bin by the curb and a snowstorm buried it overnight. Just this week, the snow melted enough for my blue bin to reappear, equally full of snow as recyclables. I left the bin out by the curb. It was finally ready to be emptied.

When it comes time for spring, I think we’re all a bit like that recycling bin. We may have things we’ve been holding onto that have no more use; we may have been buried (or been hiding!) in a snow bank; we may be emerging from a long winter, standing alone on the grass where there used to be snow.

A new season is heading towards us – spring. With change comes stress, and new growth, and opportunity.

What do you need to empty from your recycling bin? What are your hopes for spring? What might you still be holding onto? What do you need help sorting through?

As always, I’m a phone call away if you find you need another perspective as you dive into your own emotional spring cleaning – (585)406-3012.