"I'm never more courageous than when I'm embracing imperfection, embracing vulnerabilities, and setting boundaries with the people in my life.
Brené Brown
The past three weeks in our office have been filled with perceived loss of control, strong emotions, and uncertainty. While some of us may feel this more than others, we know that this next year will be a change for us all. Change is difficult for everyone, even if we feel excited for change. For some, the unexpected creates a lot of anxiety. For others, it can cause feelings of depression.
These are the things that help me, when I need to be more intentional with my feelings and my reactions:
Hope is a discipline.
Gratitude is a practice; a practice not a perfect.
Mindfulness takes intention.
Boundaries are work, but important to making ourselves a priority.
When we feel change coming, it is helpful to practice mindfulness to help us feel grounded and safe.
These practices can help us feeling grounded, in control, and more towards peace. Again, this a practice, not a PERFECT. Remember, some days will be harder than others, and it is important to practice self-compassion when it is more of a struggle.There are various apps out there, and you may not like the ones listed, but below are the ones I have found beneficial to me. Right now, several mindfulness apps have great deals.
Before I list those, here is some information on scientific reasons that show the importance of mindfulness and meditation: MINDFULNESS AND MEDITATION
CALM:
The Calm app is a mental health app that helps users manage stress, sleep better, and improve their mood:
Features: Offers a variety of tools, including:
Meditations to help improve focus, reduce anxiety, boost mood, and increase confidence
Guided meditations in lengths from 3 to 25 minutes
Sleep stories narrated by celebrities like Matthew McConaughey and LeBron James
Soundscapes
Breathwork and stretching exercises
Exclusive tracks from artists like Keith Urban and Disney
A 60-second Breathe Bubble to help ground users in the moment
Headspace is a mental health app that offers a variety of tools and resources to help users reduce stress, improve sleep, and build resilience:
Plans for individuals, kids, teens, adults, and families: Headspace offers plans for a variety of users.
Meditation and mindfulness: Headspace offers over 500 guided meditation programs and courses to help users manage stress and anxiety.
Sleep support: Headspace offers sleep sounds, bedtime exercises, and music to help users sleep more soundly.
Expert guidance: Headspace offers coaching from nationally board-certified experts who can help users with everyday stress, big life challenges, and more.Coaches use clinically-validated tools like CBT and ACT to help users reach their mental health goals.
Exercise and motivational videos: Headspace offers exercise and motivational videos.
"Breathe, Think, Do with Sesame Street" is an interactive app and educational program designed to teach young children coping mechanisms for dealing with frustrating situations by using the simple strategy of taking deep breaths, thinking about a plan, and then taking action to solve a problem, all featuring beloved Sesame Street characters like Elmo and other monsters; it is primarily aimed at helping kids learn self-control and problem-solving skills through playful activities. Key points about "Breathe, Think, Do with Sesame Street":
Focus on emotional regulation:
The core concept is to help children learn to calm down when faced with challenges by taking deep breaths and thinking through solutions.
Interactive gameplay:
Children engage with the app by guiding a Sesame Street character through scenarios where they need to "breathe, think, and do" to overcome obstacles.
Bilingual option:
Most versions of the app are available in both English and Spanish.
Parent support:
The app often includes a section for parents with additional information and tips on how to use the "Breathe, Think, Do" strategy with their children.
The Smiling Mind app is a free, evidence-based app that helps children, adults, and families improve their mental fitness and wellbeing:
Suitable for: Suitable for people with different levels of meditation experience; ages 4+
Developed by: Developed by psychologists and educators with expertise in youth and adolescent therapy, mindfulness meditation, and web-based wellness programs
Available on: Available on any device
Features: Includes meditation sessions, daily activities, progress and skills measurement, and daily reminders
Programs: Offers programs and courses for people of all ages, tailored to their needs, interests, and age
Goals: Includes programs for goals such as better sleep, managing stress, improving relationships, studying, and digital detox
Languages: Includes meditations in Indigenous Australian languages
Tara Brach is a psychologist, author, and teacher. Her voice is calming and kind. You can find her meditations (which are usually around 17 minutes) on Spotify, or on her website. Tara Brach's meditation practices include:
Natural Presence: A practice that involves recognizing and allowing what is happening without judgment. This includes noticing breath, sensations, feelings, thoughts, and emotions.
Mindful Body Scan: A practice that involves moving attention through the body to experience sensations from the inside out.
Space and Aliveness and Awareness: A practice that uses breath to connect with energetic aliveness and the space that holds all life.
Loving kindness: A practice that involves seeing goodness and offering care.
Compassion: A practice that involves seeing vulnerability and offering care.
Forgiveness: A practice that involves seeing vulnerability and offering forgiveness.
Safe container/refuge: A practice that involves discovering a person, place, or archetype that is an expression of wisdom and compassion.
If you or someone in your family is struggling with hope, gratitude, mindfulness, or boundaries, please let us know, and we can support you.
Stay safe and healthy - Dr. Sarah
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