wellness

Wishes for 2016

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The New Year is just a couple of days away.  What do I hope for my clients in 2016?  Self-compassion, connection to others, insight, and growth.  Read more in my Huffington Post blog, written as an open letter to my clients and all those who are clients in therapy.

If you find there are areas of your life in which you feel stuck, or if you find that you have a New Year’s resolution that could use an outside perspective, please call to set up an appointment for individual counseling at (585)406-3012.

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.

Upcoming workshops: Wellness Through the Holidays

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Wellness Through the Holidays: A workshop on self-care
 
Join Johanna Bond, LMHC, NCC, for a workshop on managing stress and improving personal wellness during the holiday season.  Johanna will cover topics such as improving sleep, addressing emotional stress and negative thinking, and turning off the “to do” list in order to be present for the holidays.
Take an hour and a half to learn these strategies and give yourself the gift of self-care!
Dates and times:
Thursday, November 12th from 5:30-7:00pm
OR
Thursday, December 10th from 5:30-7:00pm*
Cost: $20
Location: 721 Ridge Road, Webster NY 14580
To sign up: stop by or call (585)406-3012
*NOTE: Space is limited for each workshop.  Please inquire for further details.

 

Webster Herald

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For those of you in Webster, check out this week’s edition of the Webster Herald!  You can find it at Wegmans or other local stores.  There’s a great article on Perspectives and the other businesses (Goshorn Acupuncture and Body Balance Massage Therapy) that have recently opened up at 721 Ridge Road.

Upcoming Mindfulness Workshops

~ JB ~ Leave a comment

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

Open House 6/25/15

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Upcoming: Open House at Goshorn!

Where: 721 Ridge Road, Webster NY 14580

When: Thursday, 6/25/15, at 7pm

Goshorn Wellness is hosting an Open House to highlight the new services.  Come stop by Perspectives Mental Health Counseling to learn about services offered by Johanna Bond, LMHC, NCC.  Allison Goshorn of Goshorn Acupuncture, also newly opened, and Melissa Bice of Body Balance Massage, will also be available to discuss the services they offer in the same building.  Next door you will find Barb Goshorn, the Nurse Nutritionist, and chiropractors Dr. Charles Goshorn and Dr. Andrew Lazzaro.  We look forward to seeing you there!