The Benefits of Mindfulness and Movement

By Bree Nussbaum, AMFT

Our body operates on its own every day to keep our heart pumping, our blood flowing and our lungs breathing. Since the body is so autonomous in its care for us, many of us forget to return the favor and take care of our bodies. We live cut off from our bodies, not paying attention to what information our bodies share with us or what our bodies might need from us. Fostering a deeper connection with our bodies through mindfulness and movement allows us to improve emotional, mental, physical health simultaneously. 

Exploring Mindfulness 

Did you know our central nervous system can inform our body of our emotions faster than our brains can recognize these shifts in emotion? As you begin to attune yourself to your body you may notice different sensations that can give you a heads up to how you‘re feeling. Have you ever heard the expression of a hot head who is angry? Or the feeling of having butterflies in your stomach? We use these sayings casually in conversation because we can relate to our bodies responding to situations in these ways. However, these somatic symptoms are real responses to anger and anxiety. Sometimes we notice these symptoms after it is too late and our behaviors reflect our body’s dysregulated state, e.g., lashing out in anger at a family member. By paying attention to our bodies we can slow down our nervous systems and remind our bodies we are relaxed and safe therefore making a difference in our behaviors. 

Practicing mindfulness and paying attention to your body can happen in different ways:

• In the moment. Notice in your body where you are feeling any emotion: joy, sadness, anger, fear, etc. Often, the same emotion tends to show up in the same area of our individual body. 

• Intentional practice. Set aside time to engage in physical mindfulness. Whether a body scan, progressive muscle relaxation, an informal mindful walk or mindful eating, slow your body down and pay attention to what you are doing and how your body is reacting. 

Exploring Movement 

Most people understand movement and physical activity is important for the physical body. As discussed above, our brains and bodies are so connected that there are many psychological and emotional benefits to regular movement. According to the Association of Applied Sports Psychology (AASP) regular physical activity can improve mood, reduce stress and improve ability to cope with stress, improve self esteem, increase energy and confidence and decrease symptoms of depression. So, how much exercise is needed to achieve these benefits? The AASP recommends for short term benefits just 10 minutes of low intensity aerobic exercise can show benefits. For long term benefits, the AASP says 30 minutes of exercise, 3 days a week should do the trick. Remember, exercise accumulates. So, three 10 minute walks a day are equivalent to an uninterrupted 30 minute walk.  

Reminders for movement: 

• Enjoy what you do. If you love a certain type of exercise, you are more likely to do it regularly. Explore different options. Some people are runners; however, that is not the only way to exercise. Find a dance class, walk with friends or go to YouTube to find a workout that works for you. 

• Yoga is an ancient exercise that combines certain postures with breath to incorporate mindfulness into exercise. There are many different types of yoga, find the right fit for you! 

• Notice pain, tension or differences in your body during exercise. Often, we do not pay attention to our bodies during exercise and instead put all of our focus on getting through the workout. Remember to engage all senses and care for your body especially while moving it!

Overall our bodies are beautiful and amazing vessels created to house our souls. So, let’s treat them that way through mindfulness and movement. Discuss the right options for you with your therapist or primary care provider before engaging in new mindfulness or physical activities.

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10 Ways To Practice Mindfulness This Winter Season

By Bree Minger, AMFT

The winter tends to feel like a whirlwind. The holidays start in November and keep us busy all the way to January when we decide to test ourselves with New Year’s resolutions. After that tends to peter off then comes the Super Bowl and Valentine’s Day. Many of these celebrations may induce anxious or depressive feelings about one’s relationships with family, romantic partners or singleness. Additionally, this season can lead to many celebrations which often include heavier drinking or substance use. During this time of year, it is too easy to get caught up in hurry or expectations of status leaving many of us feeling drained or overwhelmed. 

Alternatively, winter can be a very fruitful time of rest. A period of hibernation to reflect and prepare for the next season to come– whether that be a new relationship, a new season of singleness, learning how to manage anxiety or depression or simply the shift to spring weather. Through all of these changes and challenges, one can practice rest through mindfulness. Mindfulness is proven to decrease feelings of anxiety, depression, pain, stress, insomnia and high blood pressure. Overall mindfulness can be practiced in many ways, as long as the body and brain are slowing down to pay attention to one’s senses and experience. 

Here are 10 ways to be practice mindfulness for the remainder of the winter season: 

1. Find joy in simple pleasures. Whether reading a book or watching the snowfall, try to slow down the moment and notice the beauty or tranquility. Breathe in the peace and breathe out any distractions from that present moment. 

2. Mindful eating can help slow your thoughts, emotions and prolong the enjoyment of the meal. Next time you eat your favorite snack or food, focus on each bite, relishing in the flavors you taste or the food’s texture. 

3. Breathing is very powerful when it comes to slowing our bodies down. Paying attention to exhales in particular can regulate our nervous system rapidly. Even apps on smart watches can aid in practicing deep breathing for just 1 to 2 minutes a day. 

4. Body scans can be helpful to notice sensations and connect these to emotions you may be experiencing. Body scans can be incorporated into therapy, or helpful guides can be found on youtube or elsewhere online. 

5. Slow down daily moments. From making your bed, to brushing your teeth, to showering there are many opportunities to set intentions for the day. Perhaps choose a daily moment to focus on what you may need that day, or how you can show up for someone else. Use the time to set a small daily goal that is achievable. 

6. Practicing gratitude can be an effective way to reflect on the day. Either at the end of the work day or while getting ready for bed reflect on one part of your day that stood out or one person for whom you are grateful. 

7. Progressive muscle relaxation can be an entry level meditation if mindfulness is uncomfortable. Again, a meditation like this can be incorporated into therapy sessions or guides are easily found online. 

8. Walking meditations reap several benefits because they incorporate physical activity and slowing down in the moment. Go for at least a 10 minute walk and notice the feeling of your footsteps and the shift of your body weight.

9. Engaging in art or creativity is also a very beneficial way to practice mindfulness. From painting to woodworking, using one’s hands to create is very helpful. 

10. Massage therapy is another mindful practice that connects the body and the brain. Releasing tension through massages comes from the release of endorphins allowing the body to fully relax and feel sensations of calm. 

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There Is More When It Comes To Listening To Your Body

By Bree Minger, AMFT

Often, the phrase “listen to your body” makes one think of the body’s basic needs like hunger, thirst, and sleep. For all of those needs our bodies send us clues that tell us to grab an extra snack when we are hungry, drink a glass of water after a long walk, or head to bed a little earlier on days that just felt like too much. 

Outside of those needs, our bodies communicate other messages that are often more subtle and harder to notice. These messages are related to our emotions. They don’t just exist in our heads; emotions are held and experienced throughout our entire bodies. 

In fact, the body, through the nervous system, can inform us of our emotions before our brains can identify our feelings. Have you felt butterflies in your stomach and that is when you realize you’re nervous for a big presentation? Or have you noticed your heartbeat pick up when you are feeling lost in a place you’ve never been? What about that feeling of pins and needles on your arms as you think about having a hard conversation with a loved one? 

Each body experiences emotions differently based on past experiences, stories, or traumas. Some of these described sensations may feel familiar, and if some feel unfamiliar, you are not alone. Day to day, many people live in their head and ignore their bodily cues, sensations, discomfort, or pain. Dr. Bessel Van Der Kolk in The Body Keeps the Score, describes this as a muffling of one’s senses. Why may living in your head, and ignoring your body, be dangerous? A lack of connection between the brain and the rest of the body has the power to influence our interactions and relationships, as well as block the path to healing past traumas and difficulties. 

Wondering how to start listening more closely? 

1. Mindfulness is key. Paying attention to bodily sensations can allow one to more closely understand the waves of their emotions and therefore gain more control over them according to Van Der Kolk. A helpful meditation practice may begin with deep breathing or a body scan. 

2. Yoga can be an effective exercise to restore the brain and body connection. The combination of deep breathing, different postures and meditation has powerful effects. 

3. EMDR (eye movement desensitization and reprocessing) therapy is an effective way to treat trauma. Different from talk therapy, EMDR allows access to memories and can be helpful to observe experiences from a different context of external stimulation, including eye movement, tapping, or other stimuli.  

Ultimately, the word “emotion” comes from the Latin word emovere or “to move out.” This tells us that healing from past traumas, both big “T” and little “t,” involves listening to our bodies and discovering the movement, rest, postures, mindfulness, and/or processing it requires. There is so much to learn about your body and how it informs who you are today. 

Curious to learn more or get started with a therapist? We have made this easy. Visit our website and fill out the intake form today.     

References: Van Der Kolk, Bessel. The Body Keeps The Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books, 2014. EMDR Institute, Inc. 

Mindfulness and Communication: A Powerful Combination

By Nicole Marino, AMFT

What is Mindfulness? Mindfulness is a technique in which one focuses their full attention only on the present moment, experiencing thoughts, feelings, and sensations without judgement. When we communicate with others, often our minds wonder to other things going on such as what we want to say next, what we want to do later that day, or what we want to eat for dinner. Mindfulness keeps us in the present moment and fully engaged in a conversation, while allowing thoughts and feelings to pass through. Without being mindful, we often are not fully responding or communicating in a thoughtful way. This can often lead to arguments or disagreements with a partner for example, if they are feeling unheard or misunderstood. Being mindful allows the other person to feel listened to, understood, prioritized, and overall valued. Mindfulness also can strengthen a relationship and bring people closer together when both individuals can put their devices down, focus on what is happening right in front of them, and fully connect.

What we all say is important, and we want to feel that the person we say those things to feels the way we do. We want to be shown that we matter, and our opinions, thoughts, and feelings also matter. We can prove that importance by exhibiting curiosity and asking questions as a result of being completely present and focused on what the other person is saying. If you notice that staying in the present moment in conversations or in general is often difficult, and that your mind strays away from the present moment, then consider practicing meditation or yoga. Both are great “exercises” to learn and adopt better mindfulness-based skills. Allow yourself the opportunity to see the powerful combination of mindfulness and communication in your everyday conversations and relationships.

Mind and Body, Here and Now: Three Favorite Grounding Exercises

By Anne DeCore, AMFT

The Greek word “soma” means the body and “psyche” means the mind. Somatic psychotherapy is therapy guided by the practice of present-moment body awareness. Directing your attention toward your inner world of sensations gives you important data about your emotional state. Did you know that all feelings – shame, anger, love, burnout, fear - are experienced in physiological changes in the body first? We sense the changes and interpret them in our minds. When we disconnect from our bodies it can be an unconscious attempt to bolt from some of these unwanted feelings. Slowing down and noticing the body helps us observe and name our feelings which gives us choice about how to manage them.

Here are three of my favorite grounding exercises. These all involve breath awareness and body scanning. What I like about these exercises is that each one uses a guided image to help us get in touch with our bodies. These are well-suited for those who feel intimidated by classic meditation or mindfulness practices.

ROOTS

Go outside (if possible). Stand tall and imagine you are a tree. Feel your feet rooted to the ground below. Lift your arms upward like tall branches that stretch up toward the sunlight. Take in some deep breaths and direct your attention to your body sensations. Feel the wakefulness in your feet (roots), the balance of your spine (trunk), the freedom of your swaying arms (branches). What type of energy is in your body today? Can you bring non-judgement to whatever you notice? Be with your body in this stance.

EMPTY CUP

While sitting, cup your hands together, creating a small “cup”. Now close your eyes and notice the inner sensations of your hands as they form the empty cup. Isn’t it interesting how you “know” your hands are there without seeing them? You sense them. With your cupped hands as a symbol of receptivity bring your attention to the various sensations within your body, physical and emotional. Receive the data. This simple practice of noticing the body helps us to regain awareness of our present state and focus the mind and body for our next purpose.

PROTECTIVE LIGHT

Imagine a beam of light encircling you. The light that surrounds you can be any color you choose. Choose your color now. It is a powerful, loving, protective light. You can call on this light when you are scared, stressed, overwhelmed or need space from others. The light differentiates you from others and helps you set the boundaries you need to take care of yourself. What can you connect with in your body right now? Breathe in and out, in and out, and give yourself permission in this protected space to listen to your needs.

Mindful Living

By Karen Focht, MA, LMFT

I’ve noticed that in today’s day and age we often hear language around the concept of Mindfulness.  Even when recently driving in my car I heard an advertisement for health insurance, which focused on creating a “mindful moment” of reflection and awareness. What does this really mean, to be mindful?  What does it mean to incorporate mindfulness into our daily lives and self-care?

I recently attended a two-day workshop on Mindfulness led by Ronald D. Siege, PsyD, and quickly found myself challenged to the core.  The concepts of mindfulness that were taught during this workshop included seeing and accepting things as they are, experiencing the “richness” of the moment and freeing ourselves from having to “act skillfully”.  On the other hand, the training emphasized that mindfulness practice is not having a blank mind, detaching from our emotions, escaping pain and withdrawing from our life and reality. 

On the first day of training, Ronald Siege led a guided meditation that lasted hours.  Ok, to be totally honest it was about 30 minutes, but I found myself completely challenged through this process.  Why was it so hard to stay present in the moment?  Why did it feel like this exercise took hours rather than minutes?  Our brains are conditioned to continuously process thoughts that can often be distracting to our emotional process.  This is often how we cope to distract from anxious or painful thoughts and emotions.

As I sat in the midst of this mindfulness experiment, I found myself criticizing my inability to stay focused on the here and now.  My mind quickly drifted from my breath (where my focus was suppose to be) to my endless list of to do’s that were not being concurred due to attending a 2 day training.   The instructor immediately introduced the concept of “acceptance and loving-kindness”.  As I sat in self-criticism, I experienced tremendous validation in the idea that a wondering mind was expected, and that in these moments we can "gently and lovingly" guide ourselves back to letting it all go.  During this particular exercise the primary focus was on our breathing process. I can’t tell you how many times I had to lead myself back to my breath.  It felt like every 10 seconds or so!  Although it wasn’t a natural process for me personally, I gained so much insight into how easily I can distract myself from difficult thoughts and feelings along with the criticism attached to these feelings.  

Since completing this training I have found myself working harder to adopt the concepts of mindfulness practice in my day to day life.  It’s never easy, nor perfect, but it has created a new gentle and loving tone within.  Please take a moment to check out these resources on Mindfulness that include guided meditations. Give them a try and allow yourself to practice embracing the moment and providing self-compassion and acceptace. 

Resources on Mindfulness

http://www.mindfulness-solution.com/DownloadMeditations.html

http://www.sittingtogether.com/meditations.php

http://themindfulnessapp.com/

https://www.headspace.com/