by Counseling and Wellness Center of PittsburghApril 19, 2018 counseling, meditation, mindfulness, therapy, wellness0 comments
Want to Become a Meditation Master? This is the Most Common Mistake that New Meditators Make and How to Fix It!
So maybe you have read the abundant data that meditation is one of the most fantastic tools that there is to enhancing mental clarity, reducing individual response to stress, and enjoyment of the great benefit of greater calm. According to the National Institute of Complimentary Health and Medicine which is a branch of the National Institute of Health (NIH), symptoms and consequences associated with anxiety, anger, depression, and stress disorders are all distinguished and well managed with a self-care plan which incorporates meditation. In knowing all of these benefits, with abundant enthusiasm, you have decided to get started on utilizing this most fantastic tool to wellness.
The fact is many people struggle in their meditation and may even feel so defeated that they quit altogether, and this is due to one common misconception about meditation and how to do it. When starting out with a meditation practice, we summon our inner oracle and alight with the goal of embodying our inner Buddah. Fantasies turn to reality and we stuff and mold our shape into some oddly contorted seated position and with our full lotus blooming, we close our eyes and turn our wellness aspirations inward toward the journey of the self. We imagine that the goal in mind with all of this blood, sweat and ‘OM’ is to turn off our mind.
Here we have it, this is the number one mistake that we make that prevents us from developing a meditation practice, you see “We are not able to turn off our thoughts.” I promise that for any meditator who has climbed the precipice to ascend mindless nirvana, you have faceplanted while careening down the jagged cliff face and end up irritated and hopeless with yourself and the whole concept of mediation. The fact is, it is the nature of our thoughts to keep producing other considerations, a typical inner monologue during meditation might be thinking;
“how uncomfortable the cross legged position, belly is hungry, need breakfast, am I done yet, hope my hair isn’t close to getting singed by that candle, why was my boss so upset yesterday?”
All of this thinking is just fine, in meditation, we anticipate that the endless churning of our thinking will ramble on as it always does. In a mindfulness meditation, we breathe deeply and acknowledge the existence of all of the thoughts that our mind produces and then we take a step back and we become conscious of the kind and quality of the thoughts that we are having. We practice an ever present non-judgmental position with ourselves. For example, for the above thoughts, I would label the overall thinking state as anxious and fearful. I was desiring breakfast, fearing my hair could get burned, wanting to complete the meditation. Those are all anxious and desirous thoughts. As we become more skilled at meditation, we add in a thought or question to assess how we are thinking and we keeping breathing deeply through it. For example, as we are having our inner monologue during the above meditation, we would have the same thoughts and every so many moments we pause to think about how we are thinking.
“how uncomfortable the cross-legged position, belly is hungry, need breakfast, am I done yet? Oh yes, I am thinking of the future, I always am thinking about what is next. I hope my hair isn’t close to getting singed by that candle? I am fearful sometimes. Why was my boss so upset yesterday? I am often very concerned with what others are feeling.”
When we are mindful, and aware of our thoughts and consciousness, we become able to know that we are sentient beings, with vivid imaginings, with endlessly burning thoughts. Yet we are not these thoughts, we are some where afar and above all of the background and inward noise of being, we are the observer, conscious of our selves and the world around us, free and responsible to choose our actions and to develop ourselves, to become a more aware, and well version of our most mindful and well self.
The Therapists of-Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
4108 Monroeville Blvd Monroeville Pa 15146
by Counseling and Wellness Center of PittsburghApril 14, 2018 counseling for depression, counseling for PTSD, meditation, mindfulness, nature therapy, Nutrition Counseling, outdoor yoga, stress managment, wellness counseling pittsburgh, wellness pittsburgh, yoga0 comments
Yoga. To many, the word conjures up images of Instagram perfection and beautiful backgrounds. Thousands of years ago, the poses (asanas) were only part of the defining point of a yoga practice. Yoga by ancient definition means “union.” A union of spiritual, emotional and physical practices of wellness. The poses are an integral part, but not comprehensive whole of the practice. Patanjali, one of the forefathers of yoga defined yoga as, the neutralization of the vortices of feeling.” An intense definition, but the meaning of yoga must encompass all that it is, in a few words.
In this modern day of technology and constant stimulation, it is essential to unplug from your phone and laptop and connect with yourself. The benefits of yoga intertwine the spiritual, emotional and physical goals of the practice. Yoga has even been shown to decrease symptoms of anxiety, depression, and post traumatic stress disorder. The physical benefits are easier to notice, but the spiritual and emotional impacts cannot be underestimated. The first step to a yoga practice is openness for change and self-improvement. The rest of the benefits will follow:
The beautiful Instagram pictures exemplify the increased flexibility regular yoga practice results in. However, there are many other physical benefits that are not as easily photographed. Yoga practice increases the functioning of the immune system, the digestive system, circulatory system and bone health. By toning and strengthening the muscles and ligaments, yoga can help prevent injury and increase an individual’s metabolism.
Pranayama (breathe control) increases the functioning of the respiratory system. Certain sequences can help with insomnia, but overall yoga helps to increase energy levels in an individual. The physical benefits are often noticeable with a consistent practice. Health benefits of yoga can be even further multiplied by practicing outdoors as nature has its own beneficial effects.
When my 3-year-old niece gets upset, my sister has taught her to belly-breathe. This has a calming effect on her and can prevent a temper tantrum. Practicing yoga is calming and can reduce stress, depression and anxiety. Participating in physical activity releases endorphins in the body, which makes people feel happy. Yoga increases concentration and ability to focus on a task at hand.
One of the most important aspects of yoga is being present and mindful in your body. Not comparing your current state to anyone else and manifesting a non-judgmental relationship with yourself.
Yoga encompasses all religions, spiritually the practice seeks to remind its followers that they are part of a bigger picture. We are connected to other beings and the environment. Contrary to some beliefs, the practice of yoga does not aim to convert anyone to a religion. Yoga is not a religion. The practice aims to seek a higher consciousness or meaning behind everything we think and do.
Everyone comes to the mat for a myriad of reasons, relieving stress, moving on your mat after a hard day at the office, or to try a new pose seen in passing….The pull towards stepping on the your yoga mat may even vary day to day. However, whether the practice is home-based or in a studio, it will help improve your moods, increase energy levels and bring a new level of self-awareness, among other power benefits. The versatility of a yoga practice can alter depending on your schedule or how you feel. It can vary from a 5 minute mindful child’s pose to a vigorous 90 minute vinyasa flow. Any practice can make a positive impact in your life and begin a ripple effect towards those around you. Yoga can be incorporated into a wellness plan including nutrition counseling, meditation, and mindfulness.
By Lauren Shaffer, Certifed Yoga Instructor and Wellness Guru of PittsburghLearn More
by Counseling and Wellness Center of PittsburghApril 5, 2018 anxiety, anxiety therapy pittsburgh, counseling, counseling for anxiety, counseling pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, meditation, nature therapy, stress managment0 comments
Green & Serene; Nature Therapy Reduces Stress
Mindfulness, mantras, fitness and new age therapy are all devoted to finding ways to enhance wellbeing, joy, and alternately to decrease stress levels. Combating the effects of stress are increasingly important for all of us as we manage demanding lives. One of the best ways natural ways to enhance feelings of wellbeing is by practicing fitness or some form of exercise therapy. In many studies, cardio vascular exercise is explored and compared with placebos and even pharmacology and it is verified to significantly impact and reduce the symptoms associate with anxiety and depression. Yet, there seems to be new evidence that we can even further enhance the benefits of exercise.
Increasingly, we learn that the great outdoors may have many secrets to enhancing our wellness potential. In fact in a 2013 study published by the National Institute of Health, cortisol levels were measured in people who had taken a long walk indoors and others who had done the same walk outdoors in a green serene setting. Those who had gotten their cardio amidst the trees had significantly less cortisol in their saliva than those who were indoors. Peaceful outdoorsy people have long felt the call of the wild and reported the great benefit of getting their fitness fix by hiking, biking, and other outdoor activities. We know that we can boost endorphins and decrease cortisol levels from the experience of being outdoors. Keep in mind the Cortisol is a hormone produced in the body by the adrenal glands, its activating presence leads to the physical responses involved in “fight or flight.” When cortisol is contained in overabundance in our bodies it can lead to many forms of disease, weight gain, and chronic stress to name a few. So in short, discovering ways to reduce cortisol’s overabundance in our bodies is vital, the mental health community is ready to explore many ways to expound upon the health benefits of spending more time outdoors.
Here are a few of our therapists top 12 to be well, ways to enjoy the outdoors:
Learn to forage for wild edible plants and berries with an expert guide.
Take your lunch break outdoors, even a ten minute walk helps.
Learn how to do a walking meditation.
Create an outdoor space at your home.
Pack a picnic with your dog or your partner.
Try to go camping.
Do some star gazing.
Take a flower sniffing tour.
Plant a garden and make some farm to table meals of your own.
Pick up litter, we can even be altruistic with our wellness.
Ask your therapist to do an outdoor walking session.
Take an outdoor fitness or yoga
We love western Pennsylvania and finding ways to enhance wellness with our abundant green outdoor spaces.
This short wellness moment is brought to you by our licensed professional counselors and wellness providers at The Counseling and Wellness Center of Pittsburgh.
Be Well Pittsburgh, Monroeville, and Western Pennsylvania!
830 Western Avenue Pittsburgh PA 15233
4108 Monroeville BLVD Monroeville PA 15146Learn More
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 counseling, meditation, mindfulness, wellness, wellness pittsburgh, yoga0 comments
Be Your Own Beloved: Cultivating Self Care
Counseling and Wellness Center of Pittsburgh, 830 Western ave, Pittsburgh 15233
Saturday Feb 10, 10am
Being your own beloved means treating yourself with the same love and kindness as you would to a dear friend. Just like you cannot fill from an empty cup, you cannot fully love someone else until you love yourself. This Valentines Day, give yourself (and your partner) the gift of self-care.
Join Kayla Hersberger, yoga instructor, essential oil lover, and advocate for natural living in this seminar which will include;
A guided heart-opening meditation
A writing exercise (bring your journal!)
Tips for starting and maintaining a self-care practice
Instruction to self-massage with essential oils
We kindly ask for a $5 love donation to cover the cost of oils, but no one will be turned away due to lack of funds.Learn More
by Counseling and Wellness Center of PittsburghFebruary 7, 2017 counseling, couples counseling, couples therapy, dating, divorce, marriage counseling, meditation, personal growth, psychology, therapists, therapy, wellness, wisdom, yoga0 comments
The Valentine’s Day Love Manual For Singles, Married, and Those Who Never Want to Date Anyone Ever
We develop patience because we come to understand demandingness, we best learn to love by having our hearts broken, when our dignity is usurped, and our sanity called into question, sometimes this is the starting point for some wondrous growth and opportunity. We develop spirit by first living soullessly, we begin the path toward discipline because we know the deleterious dangers of living in the aimless direction of ego and ID driven revelry. For the month of February, many of us are more focused on love and relationships with Valentine’s Day upon us. As therapists, as women, humans, lovers and people who know just a little bit about the psychology of relationships, we offer this, The Valentine’s Day Love Manual for Singles, Married, Dating, and Those Who Never Want to Date Anyone Ever. Lets make love to the world with our song, our breath, our actions, and the beautiful ripples of our actions come to life.
1-“The First Rule of The Love Manual” For The Singles, The Free Birds Fluttering Brightly.
Love Your Self!
If we are going to ever get anything done in this world we must first love ourselves. If we don’t come from a place of self-acceptance, self-love, self-compassion, we will never be able to move beyond animal nature, we will never have any real relationship with anyone, anything, or any project. So if you’re single and loving it, rather work on perfecting your down dog or grooming your cats mane, that’s ok, just as long as it comes from a place of mindful self-love, we think that’s swell! You see as we humans evolve, we no longer pay as much attention to where we are going but instead it is how are we getting there, what is the motivation for action? Sound lofty? It is and that’s exactly what we are going for, something a little more! We can fall in a million different directions if we don’t practice mindfulness vigilantly, we may fall backwards into lesser motivation. Motivation, if not coming from love, is then derived from ego, ego quests for power, attention, praise, control, and per The Sage and All of the Worlds Ancient Ones, the ego culminates inferior instincts.
2- “The Second Rule of the Love Manual”, To Be Used If you want to attract great love into your life;
Love Your Self!
Like attracts like or like attracts the opposite, most importantly those who we share attraction with are those who vibrate on the same frequency as our root identity or self-concept. If we are vibrating in our lower elements, or energy centers of the physical realm, we will fall into relationships that are purely on the physical realm, which can be really great if that’s what two people are wanting together. Perhaps we have entered the emotional stage of development, then we will invariably only commit to relationships which mirror that. Perhaps we are vibrating from ego, and we quest for idolatry or fame, we may look only for those who embody false values such as vanity or fame. If we value power then we connect on that plane, if we truly love ourselves, as we develop spirit, then we will only connect with those who have peaked the crescendo toward those levels of being; spirit, morality, goodness, compassion, authenticity, and respect. When we love ourselves, we only acquiesce with those who mirror to us genuine affection.
The Third Rule of The Love Manual, For Those who are in a relationship long or short term, to keep the Love Strong,
Yes, you guessed it!
Love Your Self!
How does loving yourself keep things in balance for long-term relationships? Well unless we are discussing an extreme form of narcissism, chances are we think of your partners needs and do it often. For some, it is hard or guilt inducing to incorporate some self-indulgence into life rituals. How do we make time for a jog in the park when our wife is finishing with work and will be disappointed if we aren’t at home early? Before we know it, we haven’t constructed a relationship, we have constructed a cage! We choose and choose again, others needs and requests far beyond our own and resultant we consciously and unconsciously become overwhelmed, withdrawn, frustrated, passive aggressive, withholding, and depressed. This is not helpful for our love, and furthermore when we don’t love with boundaries, healthy limits, and in loving acknowledgment of our own needs we are not participating in a relationship or marriage, this is bondage and emotional servitude. So go ahead, choose yourself, love yourself and value yourself and watch your relationships flower beautifully!
In love, kindness, warmth, and respect,
The Counseling and Wellness Center of Pittsburgh Therapy TeamLearn More
by Counseling and Wellness Center of PittsburghDecember 28, 2016 counseling, couples counseling, couples therapy, educational, meditation, mindfulness, personal growth, psychology, therapist, wellness0 comments
Wellness Hacks; 17 for 2017
Our Therapists Have Compiled 17 Wellness Hacks for your Holistic Optimization. We fancy this list diverse and have included something for individuals, couples, and lovers, we think that this list is so good that it may even have the wellness power to turn a hater to a lover or at least a frown to a smile! Why 17 you may ask? Well, because its year 2017 silly and we want to stick with the theme on this one! If you are much like the rest of the world, you may be wondering how you will fulfill your weight loss goals, how to improve your BMI and drop those pounds on the scale. Well in that case, this is not the article for you but you should continue to read anyway because our professional counselors and wellness gurus are offering you our best wellness hacks for your physical, emotional, spiritual and relational health, this stuff goes so much deeper than the numbers on a scale, when it comes to wellness, we have you covered! If you’re ever in a pinch, like on Wheel of Fortune or something, just remember this, “You can’t spell wellness without “WE”!”
Smiling when in a bad mood is scientifically proven to alter the mood- Yes that’s right, fake it till you make it has a purpose in psychology, smiling alone can be enough to lift your bad morning grumble back into your best internally smiling face and have your ready to sing a happy tune. Learn more here. https://www.scientificamerican.com/article/smile-it-could-make-you-happier/
Curate a Healthy SEXXX Life- Do it and do it well, meaning feel good about it, find your orgasm, let go of the mindset that sex is chore or will put you on the naughty list. Healthy, safe, mindful, consensual sex is a stress reliever, a mood enhancer, it has predictive power into the longevity of bonds when its studied within the context of long term relationships. Don’t miss a beat, cuddle up to your partner and enjoy those sheets!
Your ego is not your amigo- Ego crusaders, the Buddhists, they know a thing or two about the ego, we don’t want to get all philosophical on you, or um maybe we do?! Ok, you caught us but how can we help but to share our enthusiasm, some magical things start to happen when we shift away from ego consciousness. According to the Yogis and Buddhists, when we let go of ego attachment and “I” we just may end up basking in the golden light of nirvana, ascending enlightenment and finding oneness with the universe, who could argue with that?!
Coconut Oil- Buy it, use it, eat it, rub it, mix it in smoothies, as an eco-friendly non-toxic furniture polish, as a conditioner, as an oil treatment, as an antimicrobial agent, as a source of fat that insulates the fibers which sustain neurofunction!!!!! Holy wow! Coconut oil is all that and some, follow this link for 107 of our favorite coconut oil uses here. http://everydayroots.com/coconut-oil-uses
Brush and Floss With Baking Soda and Peroxide- There is a reason that many of our leading tooth pastes and products use baking soda and peroxide, it’s because they work brilliantly. Give it a try!
Deep breathing meditation- Meditation and deep breathing can calm, energize, fuel the body, stop addiction, we can go on and on and on and we plan to!
Chew Slowly- One of the reasons smoothies and juices have such excellent nutritional power is because they are easy to digest once macerated. Chewing slowly helps our body produce chemicals necessary to digest and nourish. It’s no coincidence that we are hosting a mind body workshop and offering a chewing meditation in January, it’s because these things work! http://www.counselingwellnesspgh.com/wellness-classes-and-workshops/
Boundaries- This is key in all relationships, at other times such as in flings, marriages, or partnerships with psychopathic, narcissistic, antisocial, and borderline types clinging tight to boundaries is imperative. Step one-Create emotional, physical, and interpersonal boundaries which are minimum standard levels for treatment. Step two- if those boundaries are violated accept your hurt and anger as healthy and rational. Step 3- Assess for how to respond. Has this person overstepped boundaries before? Is it likely to happen again? Is it a threat to physical safety or emotional health? Looking at these questions will guide you to make constructive decisions moving forward.
Sleep Hygiene- Our therapists love sleep hygiene and creating wellness routines which examine how we sleep. Our nighttime rituals and how those bedtime pastimes are effecting restfulness is a great way to get those repairative, restorative, and vital Zzzzz’s on track, who could forget that sleep is one of the most fundamental building blocks for emotional and physical health.
Exercise, we can’t say enough about it for emotional wellness and longevity- Per the American heart association, as little as 30 minutes 4x a week has some benefits. We know that most Americans are missing the mark when it comes to physical activity. Yet here it is as an effective tool to boost mood, reduce anxiety, promote calm, enhance body image, yes, it is that good! Get moving whether it’s down dog or a quick jog, and for good measure, talk to your doctor to be sure exercise isn’t contraindicated for you!
Communicate and do it well- Study the language that you use to frame your thinking and your speech, it has much to do with the outcomes you experience and the way people interact with you. Whether in our family, romantic or work relationships, we should use direct, meaningful, purpose driven communication and then sit back and enjoy the results that you can create.
Listen and do it well- As an addendum to ^^^^^ it’s not only speaking that we must master but a large part of speaking is listening, as therapists, listening is our super power but this is a practice which helps all conversation. When we are at our best it’s a 50/50 deal, knowing what we need to say often begins with listening to others, and if we are being real, listening and really hearing is sometimes hard as heck because its often easy to hear what we want to hear instead of what is being said.
Dream Journal- Study those dreams, record them, start to notice the unconscious patterns and communications, it can be a huge opportunity for life transformation. Typically, the help of a psychotherapist who offers dream interpretation is necessary for this. It is often very hard to understand the meaning of our dreams but working with someone who speaks dream language and metaphor will help you to muddle through your unconscious code with ease! Let the synchronicity unfold!
Try a laughing meditation- Think that meditation is just for the strong, stoic serious types? Well think again, there are lots of forms of meditation and this one is one of our favorites. What could be more contagious than laughter? We cant think of much and this is a contagion we would like to catch!
Volunteer- We know, you barely have time to wash your socks and you’re reading these wellness hacks to get better with yourself so why are we getting all humanitarian on you? Take a cleansing breath wellness warrior. Volunteering is great for everyone and if you have never tried it, you might find that most of us are socially wired to feel good about helping. Social Exchange Theory says so if you don’t believe us! This is a two for the price of one deal!
Take time for yourself every week, make it a priority- Alright, now back to you! This one we insist upon, its necessary, its vital, its “ME TIME.” Sadly, the people who need it the most likely don’t take it much but if we are filling up the emotional cups of those who are around us we really need to serve ourselves first. Before you count yourself as selfish, it’s not just for us, it’s for our friends, spouse, and ability to achieve too…
Love and trust yourself first– This self-loving thing is our final point, this is us saving the best for a last. Be watchful of anyone who threatens, mocks, or tries to diminish your love, trust in yourself, and your precious instincts. When we lead our lives with self-love, every action becomes more natural, our behavior more nourishing, this is the final step, with brimming half-full cups we salute, we connect, we tend ourselves, each other, and the planet here! All we really need is a little self-love, la, la, laaaoove!
Peace, love, and good health,
The Counseling and Wellness Center of Pittsburgh Therapy Team
830 Western Avenue Pittsburgh
by Counseling and Wellness Center of PittsburghNovember 29, 2016 counseling, educational, holidays, meditation, mindfulness, popular culture, psychology, psychotherapy, therapist, therapists, therapy, wellness0 comments
Our 4 Favorite Mindfulness/Meditation Apps
Its that time of year when stresses are high and the promise of a new year will start the search for which shiny tools and objects to help us reach our most Mindful and Meditation Zenned-Out Enlightenment. Our therapists have collaborated to compile a list of meditation and mindfulness based apps that we believe do a great job at assisting wellness seeking users in the creation of greater peace, clarity, awareness, and stress relief. The benefits of mindfulness and stress relief are a ten-fold and apps are an excellent resource to hone in on the merger of technology and wellness, here is what our therapists have come up with for you!
Headspace is a guided meditation and mindfulness app that offers users a variety of mediation styles to begin their practice. This is suitable for those who are interested in starting their meditation journey and gives the added benefit of graduation to various levels after having mastered each step. This app also has a feature to choose the kind of mediation that you are wanting to focus on with options such as anxiety and stress reduction or performance enhancement. User friendly and readily available in your app store. check it out at https://www.headspace.com/headspace-meditation-app
This is one our absolute favorites for helping the user foster greater mind-body awareness. In addition to various meditation settings we are also able to set reminders which sound an alert at various times through the day and then cue our attention to pausing and taking a moment to breath or to assess our feeling state. check it out at https://itunes.apple.com/us/app/mindfulness-app-meditation/id417071430?mt=8
This is an excellent tool for kids as well as teens and adults. With exercises and devices to enhance compassion and kindness this is an empathy building app that devotes itself to making the world a better place, one head space at a time. Additionally, this one is free, who could argue with that! check it out at https://smilingmind.com.au/
This is designed specifically for advanced meditators and mindfulness aficionados, the options are a plenty where you can choose to use music or without music, as well as options for chanting. What is especially helpful about this app is the option to track your heart rate, with the ability to slow the heart rate being one of the best benefits reported by long time meditators this hones in on the development of that stress relieving, longevity enhancing potential. check it out at https://www.sattva.life/apps
Mindfully, Meditated, and always yours,
The Counseling and Wellness Center of Pittsburgh Team!
830 Western Avenue Pittsburgh Pa 15233
by Counseling and Wellness Center of PittsburghSeptember 21, 2016 counseling, educational, meditation, mindfulness, personal growth, psychology, therapy, wellness0 comments
Often when people like you and I hear the word meditation we imagine mystics high atop a mountain, something that is suited for seekers of enlightenment only. Yet many of us have often nurtured a hint of envy for their calm and serenity. Through mindfulness, the benefits of meditation become relevant and translatable here, far away from the brisk mountaintop and practiced in the concrete and bustling atmosphere of our cities and suburbs. Yet still, what is it?
Mindfulness allows us to deepen our awareness of our thoughts, feelings, and behaviors, we are then free from the constraints of reflexivness and replace it with reflectiveness. Mindfulness peels away the mechanisms of one’s consciousness. Mindfulness has tangible benefits too, it reduces anxiety, it reduces stress, it enhances peace and calm, mindfulness helps us love each other a little more, helps us love ourselves better.
We begin by differentiating that which is a reflexive and irrational thought from those thoughts which are adaptive and soothing. When we become mindful in the choosing of the quality of our thoughts we are then free, free to choose direction, behavior, free to assert direction in the gap between our thoughts and the actions we choose to embody.
Mindfulness is about slowing down, we encourage the reader to do some breathing meditation to first connect with breathing, by doing some long slow inhalations and exhalations, and notice the kinds of thoughts that float through the mind or consciousness as you complete 5-10 minutes of deep breathing. To begin your journey toward mindfulness, journaling may be helpful, even if this is as simply, writing down a few words that capture the quality of the thoughts that one may be experiencing as they do the meditation.
An example of this might be, when you are seated doing the breathing your thoughts keep wandering, as thoughts always do, some of the thoughts that come up are, you are wondering if you are doing the breathing right, wondering if you look silly, thinking about lunch. All of these thoughts are perfectly natural, the point is to notice which thoughts are flitting through your mind, to really deepen breathing and maybe for a few moments at a time to zero in on the rush of the air coming in and out of the nose. It really is that simple and when practiced regularly, this has incredible effects on the body from lowering blood pressure, reducing anxiety and stress, helping reduce anger and problems associated with conflict, enhance our relationships with ourselves and others.
A good quote that helps us to understand where we are in a moment is as follows, “when we are thinking of the past, we are often feeling depressed, when we are thinking of the future, we are often feeling anxious, when we are in the present, then we have peace.” Buddhist Mantra.
In peace and love,
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue
Pittsburgh Pa 15233
by Counseling and Wellness Center of PittsburghMay 1, 2016 counseling, mindfulness, personal growth, wellness, wisdom0 comments
50 Wellness Keys to Living a Happy Healthy Life
Our therapists and wellness gurus have compiled a list of 50 happiness keys- Be Well PGH!
- Make peace with your past.
- Have faith in the future.
- Find love for everyone but love some very deeply, this may require learning how to love and feel.
- Forgive yourself, forgive others, especially those who have not asked for it.
- Trust yourself and honor your feelings, feelings will guide you if you let them.
- Find a passion, something that makes you feel alive, practice it regularly.
- Learn the difference between being emotionally reactive and emotionally reflective.
- Prioritize a deep sense of safety and never entertain people or places which stir in you feelings of fear.
- Keep dreaming, nurturing the flame in others and yourself.
- Mindfully indulge your bodies appetites for food, play, connection.
- Learn to find and enjoy the comfort in silence.
- Make time for solitude, it is here that our creativity and vitality is rejuvenated.
- Pay attention to the words that you speak to yourself and to others.
- Wish success, beautiful love, and peace for your partners of the past.
- Try your best, push past the limits, that is where the magic happens.
- Know when to quit, some ideas and people are best left behind.
- Be cautious of too much routine.
- Regularly break into song and dance.
- Connect with The Earth and learn to hear The Words in the Wind.
- Learn to breathe with intention and harness the power of your lungs.
- Stare up at The Stars on long clear nights and think of the infinite.
- Don’t let other’s perception of you define your self-esteem.
- If you want to know someone, watch the way that they treat others in their life.
- Cling fervently to your intuition.
- Spend time closely with the elderly, they hold the wisdom.
- Recognize how short and special each moment of life.
- Hold hands while crossing the street.
- If you experience anxiety or depression start to manage it.
- Encourage yourself as you would others.
- Travel somewhere far away where you know nobody.
- Become enchanted with a strange place, person, or idea.
- Scoop a hand full of soil into your hands and smell it.
- Take off your shoes and walk in the grass.
- Stand the wrong way in an elevator.
- Stop and smell the spring flower blossoms no matter how hurried you are.
- Meditate upon love and light, glow with the thrumming of universal consciousness.
- Stretch often, get to know the little intricacies of your body, your sacred space.
- Savor the feeling of your heart beating fast from exercise, kissing, or the unknown.
- Do something for someone who can not or will not return the favor.
- Talk to a homeless person, hear their story.
- Organize your home and office, a organized mind creates and organized space and life.
- Be cautious of being overly organized 🙂
- Strive for balance in all things!!! ^^^^
- Take Vitamins and eat meals made from delicious food instead of powders or meal replacements.
- Eat glorious multicolored fruits and vegetables.
- Indulge in the second piece of CAKE!
- Chew slowly and savor for a long time.
- Create a meal without using a recipe.
- Paint something abstract without caring how it turns out.
- Tell your parents you love them and make sure they know you mean it.
- Don’t speak in the heat of anger, the words can never be taken back.
- Love an Animal as you would a friend.
- Don’t pay attention to numbers on the scale, bank account, or the years of life.
- Know that there is a deep, profound Sacredness illuminating all things.
These are our wellness keys for health and happiness!
Be Well Pittsburgh,
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
by Stephanie McCrackenMay 4, 2015 counseling, mindfulness, personal growth, psychology, psychotherapy, wisdom0 comments
Is our fantasy of tomorrow preventing life today? There is a Zen saying which states that we should all aspire to be like a baby, experiencing each thing anew, recovering its wonder, in this we find peace, we find joy, we find the departure of negative feeling states attached to memory’s. There are many times when the perception of life’s lengthy expanse may prevent us from engaging fully in today, we imagine that we always have another tomorrow to complete our goals, to say hello, to say good bye, or to utter I’m sorry. As an exercise in consciousness and imagination, consider for a moment that you have learned it will be your last day on earth. I imagine that most of us would want to know this information as it would likely shape how we interact on our final day. If we could harness our strength and be compelled to ride the waves of anxiety something unique happens when we let go of the illusion of tomorrow, we submerge ourselves with attention in the things that matter most, we begin to embody our true or essential selves.
What is meant by the term true self? Most people when asked what they would do on their final day, make some mention of spending time with the people who they love. We want to tell them that we love them, perhaps to lay behind us disagreements and grievances. Yet too we often want to contribute something to humanity or to our family. Our essential self, offers peace and love as its greatest legacy yet often in life we are caught up in our feelings of injustice, notion of what is right or wrong, rigid boundaries with others so then it becomes easy to hold grudges, not make time for those we care about as we check our email, lift our weights, as we save and toil for our eternally uncertain futures.
There is another Zen saying which states that if we are feeling anxiety it is because we are in the future, if we are feeling depression it is because we are in the past, if we are feeling calm it is because we are in the present. Our human minds easily drift among these layers of consciousness, with the gift of memory and planning we have evolved so well to map out our future, considering things like consequences and possibilities. It is the same too with consideration of the past, it is an evolutionary advantage to remember people and situations which cause us fear and pain. It is healthy and expected to refrain from dangers and risks and move towards help and comfort. Without concerns for the future, as we continue our exercise in imagining that it is our last day on earth, we are poised on the precipice of the great unknown, we may be better able to remain grounded “in the now”. Author Randy Pausch, esteemed writer of “The Last Lecture”, Randy wrote a memoir on living while dying, in one of his chapters he references how brilliant each moment became when we know that our time is very limited. We open ourselves to the grandeur and wonder when we imagine that the things we encounter will never be encountered again, yet the truth is for each of us, full of health and contentment, time is limited, it is ticking with finality, how vivid is today, how connected to the things and people do you feel that you are right now? How do you feel about the life that you will be living today? Have you made amends with your regrets? Are you connected to passion, serenity, to wonder? We cannot be sure about tomorrow but how alive can we become today?
In peace and joy,
Stephanie McCracken MSCP
Nicole Monteleone MA, LPC, NCC
Reviving Minds Therapy
Counseling and Psychotherapy ‘Couples Therapy
1010 Western Avenue Pittsburgh Pa 15233 Suite 100