Meditation Series Pt. 2: ---------------------------Self-Compassion ---------------------------11/28/2021 Everyone makes mistakes! After all, we're human. However, some of us are harder on ourselves than others after we make a mistake or three. Instead of hurling verbal insults at yourself, please know you are not alone . You can survive and thrive after mistakes and failures. Below is a meditation to assist you in exploring your ability to show self-love, self-compassion, and forgiveness to yourself. A guided meditation may feel different but it’s doable. This video can be used to start your healing. If you need additional support, I encourage you join a support group and/or go to individual or family therapy. Meanwhile, let’s get started with the meditation below. It was made with you in mind. Reynelda Jones is a Licensed Clinical Social Worker, Certified Acupuncture Detoxification Specialist and Certified Mental Health and Integrative Medicine Provider. She is the founder of A Solution B, LLC private therapy practice in Michigan.
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Guest Blogger: Reynelda Jones, LCSW, CADS, CMHIMP The goal of this article is to share ways to find the areas in your life- where you can gain a sense of control, instead of allowing anxiety and other related disorders control you. I know that it is easier said than done! However, I encourage you to be open to applying some of the tips in this blog as to why adding mindfulness or movement meditation into your life is essential. Here are 4 top reasons why meditation should be a weekly component in your life. Stay tuned for parts 2-4. 1. Meditation improves mental and physical health: When a person experiences trauma it can physically change the brain’s wiring and structure. The area of the brain - the amygdala-which operates the “fight and flight” responses enlarges to compensate for the “on guard” mode it must default to in order to help an individual stay “prepared for danger” which may arise. However, research indicates that individuals who utilize meditation for at least 8 weeks not only reduce mental health conditions like anxiety and PTSD symptoms and physical health, but can also decrease the size of the amygdala leading to feeling more relaxed. Thus resulting in an increased ability to multitask and focused on the tasks at hand. 2. Meditation and Hygge: Hygge consists of creating memorable moments that often deliver “warm fuzzies.” Most of us desire to have positive experiences and moments to recall throughout our lives. This is even more so when a person has experienced unsafe and high stressed situations. Creating moments where you feel safe and at a state of rest is the ultimate relief for someone who experiences symptoms of high anxiety or hypervigilance from PTSD. Read more about Hygee-Mindfulness Intensified here 3. Meditations help improve relationships: Relationships are difficult because it consists of two people with different backgrounds, views, and values. Together they are working to find a way to make the two worlds cooperate. Although difficult, having more stress and different love languages can greatly increase the likely hood of an unsuccessful relationship. As meditation helps to relieve a couple from stress, each person is able to listen and be more present with his/her partner, thus leading the opposite partner to feel heard and understood. 4. Meditation is easy on the adrenal glands: The adrenal glands help to support the "fight or flight" response. When the glands have overworked the likelihood of illness, pain within the body and mind increases. Read here about Adrenal Fatigue Syndrome. Summary: Meditation provides a number of benefits such as the ability to improve focus, physically change the brain, reduce the overuse of adrenal glands, and reduce stress. Thus, this can improve your relationships with the people whom you love, as well as, improve your body’s overall functioning. Because of the benefits of meditation- various forms of meditation are available and are highly recommended as a tool to improve mental wellness and physical wellness. Stay tuned for parts 2-4 within this meditation series! Check out the free Body Scan Meditation below. Reynelda Jones is a Licensed Clinical Social Worker, Certified Acupuncture Detoxification Specialist and Certified Mental Health and Integrative Medicine Provider. She is the founder of A Solution B, LLC private therapy practice in Michigan. Guest Blogger: Reynelda Jones, LCSW, CADS, CMHIMP
It is beneficial to start your day off in a positive way and just as important to end your day in a positive way as well. Each night, we go to sleep and wake up the next day to new opportunities and challenges. Yet, our interpretation of events (which is based on our own experiences, values and moods) can lead to us feeling as if our whole day was a waste. Over the years, I have been told by multiple people, "Make it a habit to not go to bed mad." Although, I agree with this statement, it was never clearly explained how to achieve this. I've had many opportunities working with my clients, as well as myself, to process the filter that so many of us live by to find the "glass half full." Throughout the day, often times our emotions get in the way of what is important and we ruminate on events and words that weren't meant to offend us, but somehow they did. Let's face it...even if the statements were meant to offend us, allowing those situations to "rent space" in our minds will definitely destroy our day. So, what do do you? Would you consider the day lost? Should you just aim for a better day tomorrow? Well, if the day isn’t over, I truly believe that you can make something good out of it. Let's look at 5 ways we can end our day on a positive note: 1. Say "yes" to yourself: Saying yes to yourself is difficult for many individuals because it feels selfish. Guess what?! It's OK to be selfish sometimes, when it is your mental and physical health on the line. When you say yes to yourself, you're saying the following: - Yes, I had a difficult day today - Yes, it has led me to stress and anxiety - Yes, I have to care for me and my health is just as important as anyone else. - Yes, self care starts right now...today...at this moment. Remember when you say yes to others’ needs, you are saying no to yourself. Don't make ignoring your needs or feelings a habit. Your feelings are not important. 2. Review your day: This is the best time to get out a piece of paper and pencil to create a gratitude list. Initially it may be difficult to create a gratitude list because your mind may continue to try to focus on all the things that went wrong, but I can assure you doing this is helpful. Here are some steps that may be helpful: - Replay your day from start to finish. - As you go through your day, write out the positive things or the events that did happen today that you are grateful for. Some examples to help: -Waking up today. -Waking up and seeing the sun was out. -Grateful you were able to speak to someone you cared about. -Grateful you made it to and from work. -Thankful you have a bed to sleep in. Writing is not only therapeutic, but it provides you with physical evidence that may be needed to review in the future...you know, when that mood comes back again. Remember don't disqualify the positives. Focusing on the positives can change your mood. It can, in a sense, help you view your day differently. 3. Take Inventory of what's around you: Now that we've reviewed the past events of the day, it is time to move your focus to the present moment. The best thing about this technique is that this can be done anywhere, anytime. You are simply utilizing your senses: sight, sound, touch, taste, feel and smell. Here’s some examples to get you started: --> Look around your room. --> Pay attention to what you see, what you hear, feel and smell. --> Count the different colors in the room. --> Count the amount of chairs. --> If you are chewing gum, take a brief moment and pay attention to the taste. --> Slowly breathe in and determine what you smell. --> Pay attention to what parts of your feet is touching the floor or bed. 4. Ensure your environment is conducive to relaxation: Focus on these questions: --> Is your room arranged in a way where relaxation is the ultimate goal? --> Is the room clear of clutter or organized? --> Are there any electronics on? If there are electronics on, how are they assisting with relaxation? --> Are the shades lower to promote a calming ambiance? If you need help with creating a calming space this may help you. 5. Tomorrow provides more opportunities: Lastly, simply remind yourself how you ended your day in a more positive way. When you arise tomorrow, you have evidence of your positive thoughts on the paper you wrote last night. You can start your day by reviewing it or return tomorrow and add more later. Recognize that tomorrow brings new opportunities and new challenges. Throughout your day practice using some of the coping skills mentioned above, which helped to create a more positive evening. Reynelda Jones is a Licensed Clinical Social Worker, Certified Acupuncture Detoxification Specialist and Certified Mental Health and Integrative Medicine Provider. She is the founder of A Solution B, LLC private therapy practice in Michigan. |
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