Embracing the Present: Exploring the Power of Mindfulness

By Melody Wright, LMFT

Have you ever had a season of life where you feel like your thoughts have taken over? Your peace is gone, anxiety is up, and maybe you feel frozen. This is more common than you think! It’s no secret that we live in a world that constantly demands our attention and pulls us in countless directions. It makes it almost impossible to remain in the present moment. However, there is power in embracing the present moment and living a mindful life. Cultivating mindfulness brings awareness, gratitude, and a deeper connection with ourselves and the world around us. So how exactly do we harness the power of the present moment? In this blog, we will explore the nature of mindful living and discover how embracing the power of the present moment can transform our lives.

What is mindfulness? 

At its core, mindfulness is the practice of being fully present and engaged in the moment you’re in without creating judgment or attaching it to past or future events. It involves cultivating a state of increased awareness and acceptance, which allows us to experience life with more clarity and ultimately permits us to live with authenticity. Engaging in mindfulness encourages us to acknowledge and accept our thoughts, and emotions without trying to control or resist them. By engaging with the present, we can break free from the “autopilot mode” that can dominate our lives. Rather than being carried away by regrets of the past or consumed by anxieties of the future, we learn to anchor ourselves in the now. This anchoring empowers us to respond consciously to the circumstances of our lives, which cultivates resilience, peace, and self-awareness.

Mindfulness also involves establishing a compassionate and non-judgmental attitude toward ourselves and others. It invites us to observe our inner experiences with curiosity and kindness, without labeling them as good or bad. This non-reactive stance creates space for self-reflection, self-compassion, and the potential for personal growth and transformation. Mindful living is an ongoing journey of self-discovery where we consciously choose to dwell in the present moment. 

What are the Benefits of engaging in mindfulness?

There are many benefits to having mindfulness as a tool in your life. It can create a sense of calm and inner peace, which can reduce stress and anxiety. Mindfulness also enhances our emotional well-being by promoting self-compassion and acceptance which can pour over into our relationships. As we learn to listen attentively, communicate more effectively, and empathize with ourselves, we may find that our understanding and communication improve with those around us. Additionally, mindful living can boost our productivity and creativity by sharpening our focus and enabling us to engage fully in our tasks.

Ways to Practice mindfulness

Now that we’ve talked about the importance of engaging in mindfulness, I’m sure you’re wondering how to cultivate it. Here are a few tips to start your journey. 

1. Practice Gratitude: Regularly expressing gratitude creates a positive mindset and shifts your focus to the present moment. You can do this by journaling or starting your day by finding 3 things to be grateful for.
   

2. Using Breathing Techniques: Take a few moments each day to focus on your breath, observing its natural rhythm. You can even perform different breathing techniques such as box breathing, alternating nostril breathing, or deep breathing. This simple practice helps anchor your awareness in the present moment and also allows you to connect with what your body might be telling you as well.
   

3. Become Aware Of Your Senses: When you pause and pay attention to the sights, sounds, smells, tastes, and textures you can fully engage with your environment and embrace each sensory experience.
   

4. Non-judgmental Observation: When you notice your thoughts and emotions without judgment you can let them come and go. This allows you to detach yourself from those thoughts and emotions and develop a deeper understanding of what you might be experiencing internally.
   

5.  Go to a Holistic Therapist: Engaging with a Holistic Therapist will give you a support system and the tools you need to learn more about mindfulness and self-awareness. Living mindfully can be challenging for some, and having this safe, supportive space can create confidence and accountability to encounter the self-growth you desire. 

Final Thoughts

In a world that often pulls us away from the present, mindfulness allows us to find peace and fulfillment. It’s not something that can just be flipped on, it's an ongoing journey. By embracing this practice, we can discover a profound sense of joy and purpose. If you are ready to engage in this transformative path and cultivate a life filled with mindful awareness, reach out to one of our therapists today. You can schedule a free consultation HERE. 

Additional Resources

If you would like to learn more about mindfulness, check out the resources below!

1. Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present by Nick Trenton

2. "Mindfulness for Beginners: Reclaiming the Present Moment and Your Life" by Jon Kabat-Zinn

3. Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman

4. The Healing Power of Mindfulness: A New Way of Being" by Jon Kabat-Zinn

5. "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn

6. You Can Heal Your Life by Louise Hay

7. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

8. "Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness" by Jon Kabat-Zinn

9. "Radical Acceptance: Embracing Your Life with the Heart of a Buddha" by Tara Brach

10. Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty 

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Unlocking Healing Potential: Understanding Somatic Therapy and Its Transformative Benefits

Melody Wright, LMFT

When I step into a session I pay close attention to my client’s breathing, tone and speed of voice and overall energy. There’s no agenda or predetermined plan; instead, I remain completely present, engaged, and attuned with them. I rely on my own nervous system to pick up on cues from my clients and use that information to support and guide them through the ebbs and flows of the session. Many times, we remain oblivious to the messages our bodies are attempting to convey. As a somatic therapist, my role is to guide individuals in developing awareness of these signals and assist them in deciphering the meaningful communication embedded within their physical experiences. You see, in today's world, it's not uncommon for many of us to feel overwhelmed, stressed, or disconnected from ourselves. We may find ourselves trapped in the whirlwind of our thoughts, often neglecting the connection between our bodies and minds. This is the beauty of Somatic Therapy. 

Somatic therapy recognizes the intricate connection between the body and the mind, understanding that our physical experiences and emotional states are intertwined. In this blog, we will discuss the world of somatic therapy, unraveling its principles, modalities, and benefits. Whether you are a seeker of self-discovery or someone who desires to enhance their overall well-being, this blog will provide you with valuable insights into the transformative potential of Somatic Therapy.

What Are The Benefits of Somatic Therapy

With Somatic Therapy being a holistic approach to psychotherapy its principles focus on the understanding that emotional and psychological issues can be manifested and stored in the body. With that understanding, it can address the body's experiences and sensations which can lead to healing and transformation. Here are some of the principles that guide somatic therapy: 

1. Body-Mind Connection: As already mentioned, Somatic therapy emphasizes the importance of connecting fully with one's body. It encourages individuals to become aware of bodily sensations, emotions, and patterns of movement to gain a deeper understanding of their present experiences.
   

2. Mindfulness and Presence: Somatic Therapy brings awareness by promoting the practice of mindfulness. As people begin to practice mindfulness it leads them to deeper self-awareness and allows them to develop a greater capacity to respond to life's challenges with more self-love and self-acceptance.
   

3. Integration of the Mind and Body for Transformation: Somatic Therapy teaches you how to honor and understand your body. When you are able to listen to its signals and tend to the places in need you honor yourself as a whole. Integrating the tools given to you by your therapist will promote transformation, resilience, and overall healing. 

 How is Somatic Therapy Different from Talk Therapy?

Now that we’ve talked about what Somatic Therapy is and touched on some of its basic principles, let’s discuss the tools used to achieve these goals. The techniques used in Somatic Therapy are like the tools in your tool kit. One tool may work for one thing, but not for the other, like a hammer to drive a nail versus a screwdriver.  When you start therapy, your therapist will begin to provide you with these tools for healing. So what are some Somatic Therapy tools? 

1. Nervous System Regulation: By focusing on levels of activation your therapist can support you with grounding in the moment and regulating your nervous system. Conscious breathing, visualization, and touch exercises can help release tension and provide grounding. This is especially supportive to those who experience anxiety. This allows you to process emotions on a deeper level by providing a deeper awareness of what you’re experiencing in your body.
    

2. Allowing The Body To Move As It Pleases: Incorporating authentic movement helps give the body a voice by allowing the individual to release pent-up energy, frustration, and stress. With eyes closed to reduce distraction and encourage body awareness, the individual can then act out their internal emotions that they may not have words for at the moment. The movement supports releasing the “feel good” hormones like oxytocin to combat depression and trauma-related issues.
   

3. Mindfulness Practices: Mindfulness practices, such as meditation, are a common technique used in Somatic Therapy. These practices invite curiosity and acceptance. Mindfulness is a time to be led by your subconscious mind, thus connecting with authenticity and the present moment in a gentle, loving way. Mindfulness is also a way to connect with your inner resources and strength, explore past experiences, and literally create new neural pathways in your brain. When you meditate or imagine a positive situation, your brain cannot distinguish what is real versus what actually happened which creates a new positive neural pathway in your brain leading to healing in the mind and body.
   

4. Body Scanning: Self-awareness is a key piece to Somatic Therapy. Knowing what your body is saying is essential to developing that self-awareness. Body Scanning has been proven to be a very successful mindfulness technique to increase your body awareness. It supports this by giving you clues into how you are feeling or what you might be needing.

Final Thoughts

As we mentioned above, Somatic Therapy can play an intricate part in your healing journey and self-development. Many times people will visit their therapist to talk about their issues, and yes this can be supportive for a while, however, the body holds wisdom for your healing as well. The body's memory of trauma can have lasting physical effects such as chronic pain, sleep disorders or consistently living in fight or flight mode. Here at Life By Design Therapy, we have a team who is skilled and passionate about utilizing Somatic and Holistic Therapy tools to support you in a safe and non-judgmental space. If you are interested in learning more about what each therapist offers, visit our website at www.lifebydesigntherapy.com or if you are ready to get started CLICK HERE to schedule your free phone consultation with our Client Care Coordinator.

Additional resources

1. Somatic Psychotherapy Toolbox: 125 Worksheets and Exercises to Treat Trauma & Stress by Manuela Mischke-Reeds

2. In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness by Peter A. Levine

3. Waking the Tiger: Healing Trauma" by Peter A. Levine

4. The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions" by Richard P. Brown and Patricia L. Gerbarg

5. "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

6. Sensorimotor Psychotherapy: Interventions for Trauma and Attachment" by Pat Ogden and Janina Fisher

7. Grace Unfolding: Psychotherapy in the Spirit of Tao-te ching by Greg Johanson and Ronald S. Kurtz

8. The Tao of Trauma: A Practitioner's Guide for Integrating Five Element Theory and Trauma Treatment by Alaine D. Duncan, Kathy L. Kain and Michael Hollifield

From Mind to Body: Understanding How Stress Impacts Your Physical Well-being

By Melody Wright, LMFT

“I’m feeling really stressed right now, but I can handle it for a while longer, right?” Well, maybe, but we’re not sure that is a great idea. While we all experience different levels of stress throughout our lifespan, constant exposure to stress can have long-term effects on our bodies. Some individuals may be able to tolerate high stress levels for extended periods of time, but ultimately these levels of stress will begin to take their toll. While we understand that reducing stress or getting rid of certain stressors may be easier said than done, you may want to consider reevaluating your current stress levels after learning more about the long-term impact. 

The long-term effects of stress can affect different areas of our body, including our mind and emotions. Below are some of the signs and symptoms of high stress levels broken down by the areas of the body they usually affect:

Cognitive (Mind):

• Racing mind/thoughts

• Difficulty being still

• Forgetting things or feeling disorganized

• Unable to focus

• Avoiding responsibilities or procrastinating

Emotional:

• Being/feeling irrational

• Becoming frustrated or agitated easily

• Lashing out at friends and loved ones

• Feeling lonely or worthless

Physical: 

• Changes in appetite or eating habits

• Compromised immune system that leads to getting ill more often

• Constantly feeling tense (ie. muscle tension or clenched jaw)

• Gastrointestinal issues (ie. irregular bowel movements or stomach pain)

• Headaches or migraines

• Lack of sleep

• Developing chronic conditions such as heart disease or high blood pressure

If you find yourself currently experiencing some of the symptoms above, it’s not too late to address your stress levels and their subsequent effects. While not all effects are reversible, such as developing high blood pressure, addressing your stress at any age can improve your health and overall quality of life. You can start off small by adding some stress-relieving activities into your day, such as taking a 15 minute walk every evening before settling into your bedtime routine. If you’ve noticed yourself feeling drained after seeing certain friends or family, you may want to consider seeing them less often or setting up boundaries around how often you interact with them.

As mentioned before, we acknowledge that it may not be easy to completely get rid of some stressors, but you can help mitigate their effects. If your job is a constant source of stress, but you are the sole-breadwinner within your household, it can feel like you have no other option but to continue with your current routine. If you find it difficult to think of ways to help address your stress, we encourage you to consider talking to a therapist that will help you look at different options to incorporate some stress-relieving activities into your routine. For more information, click here to help schedule a consultation.