Month: November 2020

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

It’s finally that time of year – the holidays. Thanksgiving is fast approaching, then it’s full steam ahead to celebrate our favorite winter holidays. The holiday season can bring so much joy, but it can also bring its fair share of stress and anxiety. This year is no different. In fact, we may be experiencing even more stress and anxiety as we tackle our first holiday season during the COVID-19 pandemic. It’s a lot to handle, but know you are not handling it alone! Here’s a great activity you can practice when you start to feel overwhelmed during this holiday season. It’s a gratitude mindfulness activity shared from the book “The Gratitude Jar” by Josie Robinson. Teach this to your teenagers, partners, and family members, and extend some gratitude and peace. Enjoy!

Gratitude Mindfulness

This is a great meditation to do at the beginning of the day, or very end. Turn off your phone and free yourself of interruptions. Either sit or lie down, whatever is most comfortable. Now close your eyes.

Take a long, slow, deep breath in and slowly exhale. Feel any tension melting away as you gradually relax deeper with each breath. Take another long, slow, deep breath in and exhale. Feel yourself drifting into a state of deep relaxation.

Continue to breathe slowly and gently as you bring your awareness to the top of your head. Picture a warm, loving, golden light spreading from the top of your head down to your toes. Feel your muscles relax as the light washes over you, surrounding and protecting you. Take a few more deep breaths and relax deeply. In this safe, relaxed state, reflect on all the things you’re grateful for: loved ones, breath in your lungs, sunshine, fresh air, the tasty dinner you had that evening, a nice compliment from a coworker – whatever comes to mind.

As each gratitude appears, visualize yourself saying the words “thank you” to each. Picture the person you’re grateful for standing in front of you. Tell them how grateful you are for them and why. Try to make the image and feeling as real as you can. Taste the delicious apple you ate for lunch and say “thank you” to it. If you’re having a difficult time coming up with gratitudes, ask God, a higher power, or the highest part of yourself to reveal them to you.

Now, allow the feeling of deep gratitude to come into your body. Notice where in your body the feeling is. Take a few deep breaths and allow this feeling to expand. Enjoy the pleasant feeling gratitude gives you, and feel it washing away your tension and negativity. You can remain in this relaxed state as long as you like.

When you’re ready, end your gratitude meditation with the following affirmation: “Thank you for the many blessings I have been bestowed with. May these blessings multiply as I continue to notice and give thanks for them. Thank you, universe. Amen.”

Now, wiggle your toes and fingers, open your eyes, and give yourself a few moments to adjust. Bring that feeling of gratitude with you as you go through your day, or drift off to sleep.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Does anyone else still feel like you are recovering from daylight saving time? It’s always a reminder to me of just how important and crucial sleep is. We also know 2020 has brought a lot of stress, and with stress comes sleep difficulty. Why is it important that we get an appropriate amount of sleep? The reasons are nearly endless, but here are some of the most critical.

• Improved immune system (less sick days!)
• Better sleep = better mood
• Improved memory
• Improved physical health (healthy heart, steadier blood sugar, maintained weight)
• Sharper mind

Now we know the benefits are tremendous, so how do we actually get the sleep we need? Here are some tips!

• Turn all electronics off at least an hour or two before you plan to close your eyes to sleep. Instead, read a book, talk with a friend or family member, or spend some time outside (if the weather allows).
• Keep the temperature cool.
• Reduce caffeine use later in the day.
• Try to sleep and wake at consistent times – even on weekends.
• Take a relaxing bath or shower to help relax before bed.
• Meditate and be mindful. This one has been proven to be most helpful for me, so I wanted to share my favorite mindfulness activity to use before bed. If you prefer to listen to a similar exercise, do an internet search for “Progressive Muscle Relation.” Here’s a great script from River Ridge Counseling you can read and practice to yourself and see just how calm it makes you. Enjoy a good night’s sleep!

Begin in a comfortable position sitting, standing, or lying down (this works for sleep preparation also). You can change positions any time during the progressive muscle relaxation exercises to make yourself more comfortable as needed.

1. The first progressive muscle relaxation exercise is breathing. Breathe in forcefully and deeply, and hold this breath. Hold it… hold it… and now release. Let all the air go out slowly, and release all the tension. Take another deep breath in. Hold it… and then exhale slowly, allowing the tension to leave your body with the air. Now breathe even more slowly and gently… breathe in… hold… out… breathe in… hold… out… Continue to breathe slowly and gently. Allow your breathing to relax you. Imagine with each exhale that the tension and stress is being released with the air. Let the tension out of your chest.

2. The next progressive muscle relaxation exercise focuses on relaxing the muscles of your body. Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tensed the muscles in your legs are right now. Squeeze the muscles harder, tighter… Continue to hold this tension. Feel the muscles wanting to give up this tension. Hold it for a few moments more… and now relax. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel now. Feel the difference between tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs. Now focus on the muscles in your arms. Tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Squeeze harder… harder… hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more… and now release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.

3. Focus again on your breathing. Slow, even, regular breaths. Breathe in relaxation… and breathe out tension… in relaxation… and out tension… Continue to breathe slowly and rhythmically.

4. Now focus on the muscles of your buttocks. Tighten these muscles as much as you can. Hold this tension… and then release. Relax your muscles. Tighten the muscles of your back now. Feel your back tightening, pulling your shoulders back and tensing the muscles along your spine. Arch your back slightly as you tighten these muscles. Hold… and relax. Let all the tension go. Feel your back comfortably relaxing into a good and healthy posture. Turn your attention now to the muscles of your chest and stomach. Tighten and tense these muscles. Tighten them further… hold this tension… and release. Relax the muscles of your trunk.

5. Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and chin. Hold this tension in your face… and relax. Release all the tension. Feel how relaxed your face is.

6. Notice all of the muscles in your body… notice how relaxed your muscles feel. Allow any last bits of tension to drain away. Enjoy the relaxation you are experiencing. Notice your calm breathing… your relaxed muscles… Enjoy the relaxation for a few moments.[/vc_column_text][/vc_column][/vc_row]