Mindful Self-Care Part 2: Checklist

Hello and happy fall!

Last week, we shared a document compiled by Potentia therapist Stephanie Godwin about some important mindful self care practices. This week, we share a companion handout – a mindful self-care check list. These are not revolutionary questions but years of working with clients has taught us that checking in on the simple questions can often be the hardest.

Make a practice of reviewing this checklist weekly for a month and notice which questions catch your attention – either positively or negatively. Share your experience with a friend or your therapist and find ways to make this experiment a deeper habit.

Key components of mindfulness are: noticing and presence – two things that are hard to do living in a noisy world.

Self-care is not a luxury or an indulgence. It is as crucial as your rest and eating enough vegetables. Slowing down, noticing and feeling can be dangerous to parts of your protective system. But by practicing, checking in and getting curious, you create new resources in your brain which fuel resilience, calm, and confidence.

This practice does not mean you will not struggle. That is not realistic at all.  Daring to love, to try something new, to change is part of the messy, beautiful adventure of being human. Where humans are present, so is struggle. Which is why self-care is so fundamental to your mental health.

What would you add to this checklist?

Cheers to a good weekend and a deeper practice of presence and self-care.

With gratitude – Rebecca

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Mindful Self-Care Practices

There is a lot of talk about mindfulness these days. For good reason. Getting curious about what you are feeling and where you are feeling it in your body – and working on doing this without judgement or criticism taking over – has helped many people sustain and deepen their healing.

Sometimes it takes a whole lot of energy just to notice what you are feeling and where you are feeling it in your body. Our society as a whole is pretty darn good at numbing and doing everything we can to not notice what is going on beyond the loud noise between our ears.

As a result, there is often pushback on these practices as inefficient or a waste of time. If it were easy, there would not be the protective blocks around doing this practice. Looking inside with curiosity and compassion may feel like it has the potential to open up a pandoras box of what you have worked so hard to keep at bay.

Yet, when your brain and your body begin to trust that feeling difficult emotions will not overwhelm you, it can be a game changer in how you show up in life – especially while working on trauma, anxiety, depression, obsessive and compulsive thoughts and behaviors, grief and more.

Stephanie Godwin, LMFT at Potentia, compiled the following handout below so you can practice noticing what is going on with your feelings and your body. Download the handout below and post it in places that can serve as a reminder to prompt these practices. Doing a “you-turn” and getting to know your internal system is a powerful resource in your own mental, physical, and spiritual practices.

Which of these practices is the most helpful for you? 

Which of these practices is the most difficult for you?

Keep us posted on how we can support you showing up with more calm, confidence and clarity in your life. It is possible and help is available.

With gratitude –

Rebecca Ching, LMFT

 

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Stretch (and Breathe) Into Your Comfort Zone

FB-SeasonsofLifeSept

In three weeks, will host the third installment of our Seasons of Life Workshop series. I often joke and say once the month of September has finished the year is done! Time seems to go into warp speed with holidays, school activities, work, and celebrations. This lovely workshop led by our Yoga Coordinator, Kelly Schauermann, will help ground you as you kick off your fall season.

Who should register?

This workshop is for anyone who desires a couple of hours of peace, reflection, connection, and rest.

Why should you attend?

It is valuable to look back and reflect on what you have learned so far this year.  This workshop will help you focus on how you can harvest and implement this new knowledge as you turn the corner into a fast-paced fall season.

What makes this workshop unique?

The tools used in the Seasons of Life yoga workshop are gentle stretches and beginner yoga poses, small group and personally focused reflections, mindful breathing, and journal writing. Participants can enjoy a warm cup of tea or a refreshing glass of water and snacks after the workshop.  Those who attend will also receive personal support from Kelly, who is an incredibly experienced and skilled instructor passionate about ensuring every participant feels safe and comfortable.  She often adds special touches to each of her workshops, customized to those participating.

What should you bring?

Please bring your own mat, blankets and any supportive props you may use if you have a yoga or stretching practice. And if you do not have a mat or props, no problem! Just let Kelly know as she has a few extras for you to use.

Make sure to register soon since there are limited spots available. Also, the final installment in our Seasons Of Life Workshop in November is open for registration, so you can guarantee your space now by clicking here.

And for every workshop you register for in the month of August, you receive one entry to win a $100 gift card to Anthropologie.  Fun!

Questions?  Contact Kelly at kelly@potentiatherapy.com

Breathing Deeply and Exhaling Slowly (at least trying really hard to do this more often!) –

Rebecca

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