Mindful Mondays: How’s Your Mood?

Thought:

I don’t know about you, but I have always understood a “good mood” to equate feeling positive or happy. Man, was my mind blown when I realized that a mood is good when it properly expresses our current emotional experience. For example, if I have been struggling with parenting for a time with no working solution, my mood may be resolute and a bit sad. That is an appropriate mood! Our mood should reflect our experiences. Let’s not confuse hard feelings as a “bad mood”. If a person’s emotional state aligns with their life experiences, their mood is appropriate. That’s a good/accurate mood!

Tip:

One of the contributors to our stress is the lack of creating sacred time to breathe. Perhaps we expect mindfulness to just HAPPEN… But, the reality is that we will have to be intentional about centering and recentering ourselves often. The 4-7-8 breathe allows us to breathe deep and exhale with purpose. Come back to this page as often as you need to hold space with yourself!

Thanks:

Finding someone to be the hand we hold when things get hard isn’t as easy as one might think. So, when we find that someone, may we be filled with gratitude. And, when we have the strength, may we be the hand for someone else.

October 30, 2023October 26, 2023

Mindful Mondays: Because #boundaries

Thoughts:

Post by: @selfcareisanecessity_

This quote perfectly highlights the importance of self-assertion and personal autonomy. Boundaries are extremely personal and unique to each and every one of us and may not be understood or easily accepted by others. The good news is: that’s okay! As long as the boundaries you have in place serve you and your needs, they are necessary. It is important that we meet our own needs before attempting to accommodate the needs of others. After all, you cannot pour from an empty cup! Are there any personal boundaries that you hesitate to share due to fear of others’ reactions?

Tips:

Post by: @theanxietychicks and @theanxietyhealer

Establishing clear and rigid boundaries is important in maintaining healthy relationships and personal well-being. Unfortunately, it can be challenging to create such rigid boundaries, as it requires assertiveness, effective communication, and the ability to navigate potential conflicts or pushback from others. However, by making our boundaries non-negotiable, it helps establish expectations, promotes respect, and protects against potential harm. Take a look at this infographic for tips on rephrasing some commonly used responses to someone challenging our boundaries. Consider replacing one “ineffective” phrase with an “effective” phrase this upcoming work-week and reflect on how you feel in the moments following.

Thanks:

Post by @classicreelsmemes

Many caregivers, particularly women, are often made to believe they have a responsibility to live up to the idea of the “super-parent” figure. From taking care of the household to maintaining a career and exercising daily; this person does it all. While this “super-parent” is catering to the needs of everyone around them, they tend to ignore their own. I am here to tell you, this “super-parent” is a myth. We, as individuals, each have personalized needs that must be met in order to maintain our personal well-being. By creating healthy, sustainable boundaries, we can give ourselves the grace to balance our energy and function at our full potential. You’re doing amazing, parents!

October 23, 2023

Mindful Mondays: Mind Your Thoughts!

Thoughts:

Reality. Ah, yes, that illusive experience that we all are trying to grasp. What is reality, exactly? Is it simply our lived experiences or is our perception of our lived experiences? Is it what has happened to us or is it how we understand our happenstance? Consider this: maybe it is HOW we see life that is the most powerful ‘reality’. If Neale Donald Walsch is correct, what are our thoughts telling us about our life? More importantly, how are our thoughts shaping our reality right now?

Tips:

We generally think that addressing the existential challenges we face will guarantee a healthier mind but there are more important and practical steps we should consider first. Explore things like our sleeping and eating habits, how we are connecting in relationships and taking advantage of the opportunities to learn and grow FIRST. Believeperform.com created this beautiful infographic that looks at ways that will enhance our mind and improve our mental health.

Thanks:

We do not always have control over how our brains remember things. While we wish we could delete some memories all together and hold on to others in all their vibrant color, we aren’t able to guarantee such an outcome. What we can do, though, is to be intentionally thankful for the right now moments, find joy in our present experiences and store how we feel in our heart. Mindfully connect with our emotions and allow ourselves to sit in gratitude for those experiences. When we live this way, our heart becomes a shelter of goodness and carries us through.

October 9, 2023October 9, 2023

Mindful Mondays: School’s Back and I’m Anxious!

By: Lauren Neumeyer

Thought:

From the outside, the symptoms of school anxiety can look like challenging behaviors that can leave us flustered. While it is easy to become preoccupied with the obvious behaviors, let’s get curious – what is this behavior REALLY about? This visual shows us how the noticeable behaviors and physical symptoms can a sign of deeper challenges. Once we take a closer look beneath the surface, we may find the real issues and find ways to address them. Think it out – what challenges you when trying to see below the surface? And once we unveil what is below the surface, what can we do with what we find?

Tip:

Seeing your child experience school anxiety can often bring up lots of worry for us! It is hard to watch your child struggle with worry and confidence at school. Just remember, you are not alone! You are part of a parent community who want to help their child succeed. Check out this graphic by creator @all_five_senses for some easing back-to-school anxiety tips. Which do you think would work best for your child?

Thanks:

Providing our children with the space and tools to alleviate symptoms of school anxiety can be difficult to navigate. While we try our best to provide a nurturing environment for our children to thrive, it is important to remember that not every day is going to be a great one. And. That. Is. Okay. Each day is another chance to start over and that is something to be grateful for. You got this!

October 2, 2023October 7, 2023

Mindful Mondays: We’re Back!!

By: Natalie Bunner, LCSW-BACS, CCTP

Thoughts:

Hi, y’all!!! It’s been a WHILE since I have connected with you all here! Life has been so full of adventure, revelations and new paths since my last post and there is SO much to tell you! One of the things I can say now is that the journey over the past two years have been incredible. If I can say one thing about life, it is to EXPECT CHANGE! Have you experience this in your life, this inevitably of change? How has it impacted you? I am looking forward to exploring how much life has taught me regarding life, love, parenting and all the things!

Tip:

When things feel overwhelming and we want to give up and go home, consider this: the way we heal is by taking the process one step at a time, not leap-frogging into the healing ‘end zone’. With this in mind, consider all of the steps you have taken so far. Can you look back and see how far you’ve come? When we realize that we have made serious moves in the right direction, the journey may not feel so impossible! So, continue to walk. You’ve got this!

Thanks:

Thank you for your support! Whether by reading my blogs, following me on social media, referring clients to my practice, you have been constant and I am so thankful for all of you! I am looking forward to sharing time with you!

December 21, 2020December 21, 2020

Mindful Monday: 2020, Thank You!

Thought:

When I first saw this, I belly laughed so hard and started crying. This year, y’all!! So much has happened, some good, some bad,and, yes, even some ugly. I know that there were days when we weren’t sure if we could survive the chaos yet, day after day, we dusted ourselves off and went for the gold again. Click the link and have a giggle! You deserve to celebrate what you’ve overcome!

Now, let’s take a moment and lean into our resilience, courage and support system that got us this far. If we learned anything this year, we know that we are stronger than we think and can survive life’s harshest storms. Take a moment to relish in this reality: You are a beautifully brave human being and the world is blessed to have you. ❤️

Tip:

Still shopping for the person who wants nothing or already has everything? Instead of overcompensating with something expensive, consider giving them something meaningful instead!

Crazyheadcomics gives us an amazing list of thoughtful presents that reminds both us and our loved ones that value of slowing down. Are there any other inspiring gifts that didn’t make this list yet promotes mindful self-compassion? If so, drop them in the comments; I would love hear about them!

Thanks:

It has not being an easy year by any stretch of the imagination, but I am eternally grateful for the lessons I’ve learned and the steps I took to grow. Part of that growth extends into my blog and what I feel it is evolving into. So, while I definitely plan to enjoy this holiday season, I will also use the time to put the finishing touches on a NEW & IMPROVED perspective for the Mindful Monday blog and will be relaunching it in mid-January! If there is something special you would like me to explore, let me know! I love you guys and wish you the happiest of holidays! ❤️

December 14, 2020August 8, 2024

Mindful Monday: What Truly Matters

Thought:

That last line, though! “Be gentle with yourself.” The holidays, as wonderful as they can be, can also be really difficult for many of us. Instead of adding to the burgeoning pressure of the holidays, let us be intentionally gracious to ourselves and allow all of the feelings that come with this time of year. You are not alone in this. We are walking this road together.

Tip:

Holiday pressures can include trying to contort to the unreasonable expectations of ourselves or others. This may be a great time to assess our social connections, our personal relationships and our own irrational expectations of the world around us. Perhaps it’s time to let some things go. Or, maybe it’s time to introduce new people, places and things into our lives. Regardless, this is a great time to ensure that we are not holding on to things that do us no good. Find the courage to let some things go!

Thanks:

Intentional gratitude takes effort but reaps extraordinary rewards. I am thankful for breath today. Another day to grow, connect and love well is a day to be grateful for. What are you thankful for today? Leave a comment below and let’s celebrate each other!

November 30, 2020August 8, 2024

Mindful Monday: The Best Gifts of 2020

Thought:

Some of our most entrenched habits were created because we do them all the time. Some are great, others, well, not do much. ☺️ Consider how introducing healthy coping resources, such as meditation and mindful practices, can help enrich our lives in a way that positively impacts every area. Practice makes powerful!

Tip:

If you’re anything like me, you may find that giving yourself a gift is a hard thing to do. Most people tend to be much better at giving gifts than receiving them. However, during this holiday season, we should find ways to give ourselves the things that matter. Let’s gift ourselves with grace, forgiveness, and many other well-deserved presents. We will be better people with these precious gifts.

Thanks:

Someone once told me that authentic gratitude doesn’t happen by accident. I totally agree. Being intentional about expressing thankfulness has enhanced my relationships with myself and others. As chaotic as 2020 has been, it truly has been my saving grace this year. Don’t just take my word for it! Try it; it’s a game changer!

November 23, 2020August 8, 2024

Mindful Monday: Things To Be Thankful For

Thought:

Empathy is a powerful force that allows us to take our own pain and use it as a reference when showing compassion to others. Although it comes at a cost, let us be grateful for empathy. When we hold space for another person, allowing our personal experiences to connect us with someone else, we are experiencing one of life’s most mindful gifts.

During this holiday week, let us gift others with empathy. It may be easier to lean into the tension that comes with family gatherings but by allowing ourselves to express and receive empathy, we may be able to experience a truly wonderful season.

Reflection: How can I practice empathy today?

Tip:

In a world where emotional restriction is seen as strength, 2020 has taught us that we can have all the feelings as it is part of our humanity. Personally, I am extremely thankful to see open expression of feelings in my life circles. It shows that we are becoming okay with being our authentic selves, fully. We are recognizing that our emotions should not be stigmatized but acknowledged and valued. We FEEL. And we are healthier for it. ❤️

Reflection: What expression of emotion am I most grateful for this year?

Thanks:

Just say “thank you”. There’s so much power in gratitude. When we keep our eyes peeled for the good things in life, whether large or small, we realize that they are everywhere and our gratitude grows. I am incredibly grateful for you all and say a prayer of thanks over your week. Happy Thanksgiving!

November 16, 2020August 8, 2024

Mindful Monday: The Heart Condition

Thought:

Once again, @keeleyshawart gives us space to reflect on the state of our heart. How are we doing today? How is our heart feeling? Are we experiencing anxiety or are we filled with peace?

Take a moment and breathe. Conduct a body scan, from the top of your head to the soles of your feet, and assess how you feel. Are you where you want to be? If not, how can you get there?

Tip:

Credit: @poetsandwriters

Perhaps, in our quest to present our best selves, we have prioritized being physically strong over total well-being. Poetsandwriters explores what it looks like to be strong in our hearts and minds.

What does being mentally strong look like to you?

Thanks:

In this season of thankfulness, let’s take the time to express gratitude for the resilience and fortitude that this year has created within us. Nothing builds character like critical life challenges and, although they are not fun to experience, they have contributed to the awesome, courageous people that we are. So, remember, you are GREAT and are created to do amazing things! Lean into that this week!