Be Where You Are
Hello Again
Despite the pandemic, I sincerely hope that you were able to experience joy and pleasure this summer.
September is possibly my favourite month. It seems like a new beginning and a call to action. As we move into September, some of you may be easing back into the workplace and sending young people to school. I am curious – how are you feeling?
My intention for this newsletter is to offer some tips for coping with the turbulence of life, share what I am up to, and remind you that I am here to help.
BLOSSOMING PSYCHOTHERAPY PRACTICE
I am excited to share that I am in the final months of my spiritual psychotherapy training. I see clients regularly and derive the benefits of working with a seasoned supervisor.
My niche in the psychotherapy milieu is facilitating compassionate, mindful healing, fostering a body/mind connection. Mindfulness is an ideal skill for a psychotherapist to both have and impart. Mindfulness can be described as the skill of bringing compassionate attention to what is happening in the here and NOW.
THE BENEFITS OF MINDFULNESS
What are the benefits of employing mindfulness as a healing modality? Research is showing that client outcome is improved when psychotherapists use mindfulness. Specifically, mindfulness has been scientifically proven to:
Reduce stress
Reduce rumination – mental looping
Decrease anxiety and depression
Build tolerance for being with difficult emotions
Decrease chronic pain
Enhance focus
Promote cognitive flexibility
Enhance compassion
Mindfulness teaches us how to be with what is going on. Finding an anchor or a home base in mindfulness is very helpful. An anchor harnesses our attention.
One of the most common anchors is breath. Other examples include: sound, images, mantra, bodily sensations.
One of the most powerful mindfulness tools that I have come across, one that I use with students and clients, and has the capacity to transform distress is RAIN. I learned this from one of my teachers, Tara Brach. When you experience difficulty, try pausing and making your way through the steps of RAIN. Here’s how:
THE RAIN TECHNIQUE
Recognize – Inquire; what is here now? Name it, eg. anger, loneliness, grief.
Allow – Invite whatever it is to be here. Welcome it.
Investigate – Gently explore what is going on, eg. what beliefs are present; what feelings and sensations (where do I notice sensations in my body)?
Nurture – Turn towards yourself with compassion and kindness. Perhaps place your hands on your body where it hurts. Send breath into the area that feels uncomfortable. You can offer yourself a comforting phrase like, "It’s hard sometimes: or, "It’s okay."
After doing this process, notice yourself now.
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I use this practice regularly when I am struggling. It’s a way of saying"yes" to what I am experiencing instead of resisting distress. When I practice RAIN, I can usually calm myself down and space naturally arises. It is our human conditioning that we want to say, “no” to discomfort.
When things are hard, we don’t want it the way that it is. In Yoga and Buddhist teachings this is called aversion. Many of us banish feelings we don’t want to face to deep inside where they can manifest as disease. We armour up with our bodies, often experiencing tension, aches, and pains. When we do this, we are creating separation from self.
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QUESTIONS TO CONTEMPLATE
What am I running from or avoiding in my life?
What do I use to become mindless, eg. endless TV, shopping, over eating, alcohol, drugs, technology.
In what situations could I try RAIN?
Do I need support?
If you want to lead a calmer, more compassionate and connected life, I am here to help. I see people online and in person at the Healing Therapy Alliance or 889 Community. My own experience and what I hear from many clients is that online work can be as effective as in person. I offer 20 minute free phone consultations where you may ask me questions and we can determine if we are a good fit. Start the process by sending me an email.
CATCH ME TEACHING THIS FALL
In addition to supporting people one on one, I teach classes at 889 Community. Recently, 889 has begun offering small group classes again. During the time of COVID, there is a limit to 8 or 9 people in the class, preregistration is required, and masks must be worn throughout the building until you reach your mat. High standards of health, safety and cleanliness are in place.
Move and Meditate: Tuesdays 10:00 am -11:00 am
Mindful Meditation*: Wednesdays 12:30 pm - 1:30 pm
*Beginners are welcome. This class will be broken up into several meditation segments. Begins Wednesday, September 16th.
NOTE: If you can’t participate in my live classes, you can access my 45 minute Move and Meditate online class via the 889 online class hub.
ONLINE MINDFULNESS MEDITATION SERIES
I am delighted to offer a 4 week pre-registered Compassionate Mindfulness Meditation series in the evenings beginning this month. Practice from your own home. No prior experience required. Try it with a friend!
Dates: Tuesdays, September 22nd, 29th, October 6th and 13th
Time: 7:30 pm - 8:00 pm
Platform: Zoom
Cost for 4 weeks: $40 payable by e-transfer to lisamitchell@mac.com
To participate, send me an e-mail by September 18th expressing interest. I will send you a zoom link to be used for the series.
All of my offerings, including individual support, are ways for you to come home to yourself. I end with a quote from Simone Weil, the late French philosopher who said, “Attention is the rarest and purest form of generosity.” And, we know it is immensely healing.
Compassionately,
