6 Incredible Steps to Mindfulness Meditation

what is mindfulness meditation?

Are you looking for a few tips to get you started on your mindfulness meditation journey? First of all, you should know what is the definition of mindfulness. Mindfulness is the practice of present-moment awareness. It is the quality of being fully present and aware of what is happening around us in the present moment. It is about being in touch with our thoughts, feelings, and sensations here and now. 

  why should you practice mindfulness meditation?

 When you’re caught in a difficult moment, mindfulness helps you step back and gently notice your thoughts and feelings, without believing every one of them is the truth. You learn that not every thought deserves your full attention. This creates space for clarity and self-kindness. In this way, mindfulness is not just a technique, it’s a way of relating to yourself with care. Mindfulness Meditation is a gentle guide to inner calm. In a world that rarely slows down, finding calm can feel impossible. But there’s a gentle, powerful tool available to all; mindfulness meditation.

Mindfulness is the practice of being fully present in the moment, aware of your thoughts, feelings, bodily sensations, and surroundings without judgment. It’s about tuning into what’s happening right now, rather than dwelling on the past or worrying about the future.

Whether you're new to mindfulness or exploring it as part of your healing journey, this practice can offer profound benefits, and it starts with just a few minutes a day.

Life can be overwhelming. We often carry stress, anxiety, and emotional tension without realizing how deeply it affects our bodies and minds.

Mindfulness isn't about being perfect or never having difficult thoughts. It’s about meeting yourself with kindness, just as you would a close friend.

You don’t need to control or eliminate your thoughts. Instead, you observe them, like clouds passing in the sky. This small shift can lead to big healing.

Through mindfulness meditation, you learn to:

• Acknowledge your inner experience without judgment.
• Sit gently with what you’re feeling, even if it’s challenging.
• Treat yourself with warmth, even when things feel hard.

Mindfulness meditation is a form of mindfulness that is widely practiced in the world. Mindfulness meditation invites you to pause, breathe, and return to yourself. With regular practice, it can help you:

• Reduce stress and emotional overwhelm
• Ease symptoms of anxiety and depression
• Improve focus, memory, and concentration
• Enhance emotional awareness and resilience
• Sleep better and feel more grounded during the day
• Cultivate a sense of peace, presence, and self-compassion

how to practice mindfulness meditation?

You don’t need a special space or long hours of silence to start. Here’s a simple and effective way to begin:

Step-by-Step Guide to Mindfulness Meditation

1. Find a Comfortable Seat: Sit in a quiet space—on a cushion, chair, or outside in nature. Let your spine be upright but relaxed.
2. Gently Close Your Eyes: If you prefer, soften your gaze downward instead.
3. Breathe Naturally: : Begin to notice your breath. Feel the inhale… the exhale. Let your breath anchor you to this moment.
4. Scan Your Body: Bring gentle awareness to your body. Notice areas of tension or ease. There’s no need to change anything—just observe.
5. Notice Thoughts with Kindness: Your mind may wander. That’s okay. When it does, simply return to your breath without criticism. Every return is a moment of mindfulness.
6. End Gently: After 5–10 minutes, bring your awareness back to the room. Open your eyes slowly. Take a moment to reflect on how you feel.

Mindfulness is an art of friendship and compassion in and of itself. Mindfulness is a type of meditation that, like activity-oriented meditation. Simply being in the present moment rather than worrying about what will happen in the future or what has happened in the past. One technique to stay "in the moment" is to focus on sensations and feelings in your body. Moreover, Mindfulness also entails embracing, accepting yourself and treating yourself with compassion. You should treat yourself with the same kindness and understanding as you would a good close friend. 

Mindfulness can be practiced in many different ways, but the common thread is that it involves paying attention to your experience in a non-judgmental way. Mindfulness meditation is a form of mindfulness that is used to help people become more aware of their thoughts, feelings, and body. It is a form of mindfulness that is used to help people become more aware of the present moment. 

  Remember, Be kind to yourself. If your mind wanders, don't be judgemental.

Mindfulness is not a fad. It's not a trend. It's not something that you do for a week and then forget about. Mindfulness is a way of life. It's a way of being present in the moment and being aware of your thoughts, your feelings, and your surroundings. It's about being in the moment, not letting your mind wander off into the past or the future. It's about being present and aware of your thoughts and feelings, and not letting them control you. Mindfulness is not about being perfect. It's not about never making a mistake. It's about being present and aware of your thoughts and feelings and learning from your mistakes. 

Final thoughts

 Finally, When you reach the end of your mindfulness meditation practice, it is important to take a few moments to reflect on your experience. This will help you to consolidate the benefits of your practice and bring closure to your session. Taking the time to reflect on your mindfulness meditation practice will help you to deepen your understanding of yourself and the world around you.

I offer a safe and supportive space to explore what’s been weighing you down and help you rediscover your calm. By online therapy sessions, you can access support wherever you are.

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If you're feeling overwhelmed, emotionally drained, or disconnected from the things you used to enjoy, you're not alone, and there is a path to healing.

ready to begin your journey? 

Book a free consultation today and take the first step towards feeling like yourself again.

Monica Hoss
Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

Best of luck, Cheers,

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Ways to Bolster Your Brain by Stimulating the Vagus Nerve

 In recent years, the vagus nerve has garnered significant attention for its role in maintaining overall health, especially brain health. The vagus nerve, the longest cranial nerve, extends from the brainstem to the abdomen, influencing various bodily functions, including heart rate, digestion, and immune response. Stimulating this vital nerve can lead to remarkable benefits for cognitive function and mental well-being. Here are seven incredible ways to bolster your brain by stimulating the vagus nerve.

 1. Practice Deep Breathing

Deep, diaphragmatic breathing is one of the simplest yet most effective ways to stimulate the vagus nerve. This technique increases parasympathetic activity, helping to calm the mind and enhance brain function.

How to do it:
- Sit comfortably with your back straight.
- Inhale deeply through your nose, allowing your abdomen to expand.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes daily.

                                                  Image: Unsplash

2.Cold Exposure

Exposure to cold temperatures can activate the vagus nerve, promoting resilience and improving cognitive function. Cold showers, splashing cold water on your face, or even a dip in cold water can be beneficial.
How to do it:
- Start with a warm shower.
- Gradually decrease the temperature until the water is cold.
- Stay under the cold water for 30 seconds to 2 minutes.

  3. Meditate Regularly

Meditation, especially mindfulness and loving-kindness meditation, has been shown to enhance vagal tone. These practices reduce stress, improve emotional regulation, and boost brain health.

How to do it:

- Find a quiet space and sit comfortably.
- Focus on your breath or a mantra.
- Practice mindfulness by observing your thoughts without judgment.
- Meditate for 10-20 minutes daily.
“It turns out that many of the activities that we associate with calmness—things like deep breathing, meditation, massage and even the experience of awe—effect changes in the brain, in part, through increasing vagus nerve activity,” Vernon B. Williams, MD, sport neurologist at Cedars-Sinai

  4. Sing Or Chant

Singing, chanting, and even humming can stimulate the vagus nerve due to the vibrations produced in the vocal cords. These activities enhance mood and brain function.

How to do it:
- Sing your favorite songs.
- Chant a soothing mantra.
- Hum for a few minutes.

  5. Practice Yoga

Yoga combines physical postures, breathing exercises, and meditation, all of which can stimulate the vagus nerve. Regular practice can improve mental clarity and emotional stability.
How to do it:
- Join a yoga class or follow online tutorials.
- Focus on poses that encourage deep breathing and relaxation, such as Child’s Pose and Corpse Pose.
- Practice regularly to maximize benefits.

  6. Eat A Healthy Diet

Certain foods can enhance vagal tone and support brain health. Probiotics, omega-3 fatty acids, and anti-inflammatory foods are particularly beneficial.
How to do it:
- Include fermented foods like yogurt, kefir, and sauerkraut in your diet.
- Eat fatty fish, flaxseeds, and walnuts for omega-3s.
- Consume plenty of fruits, vegetables, and whole grains.

 7. Practice Social Connection

Strong social ties and engaging in positive social interactions can stimulate the vagus nerve, reducing stress and improving brain function.
How to do it:
- Spend quality time with family and friends.
- Engage in meaningful conversations.
- Participate in group activities or volunteer work.

  Conclusion

Stimulating the vagus nerve is a powerful way to enhance brain health and overall well-being. By incorporating these seven practices into your daily routine, you can experience improved cognitive function, emotional stability, and resilience against stress. Start small, be consistent, and enjoy the incredible benefits of a well-nourished brain.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

10 Incredible Ways to Overcome the Challenges of Being a Highly Sensitive Person (HSP)

 In today's fast-paced world, being a Highly Sensitive Person (HSP) can often feel overwhelming. HSPs, characterised by their deep processing of emotions, heightened empathy, and sensitivity to sensory stimuli, can find it challenging to navigate the daily barrage of stimuli and emotions. However, being highly sensitive is not a flaw; it's a unique trait that comes with its own set of strengths. The key lies in understanding and managing this sensitivity effectively. Here are some strategies to help HSPs thrive:

  1. Embrace Your Sensitivity

The first step to overcoming the challenges of being an HSP is to embrace your sensitivity. Recognize that your heightened awareness and deep emotional experiences are valuable traits. This self-acceptance forms the foundation for developing strategies to manage your sensitivity positively.

  2. Set Boundaries

HSPs often struggle with setting boundaries, leading to feelings of overwhelm and burnout. Learn to say no when necessary and create a safe space for yourself. Communicate your needs clearly to others and prioritize self-care. By setting boundaries, you protect your emotional and mental well-being.

  3. Practice Mindfulness and Meditation

Mindfulness and meditation can be powerful tools for HSPs. These practices help you stay grounded and present, reducing anxiety and overstimulation. Regular meditation can also enhance your emotional resilience, helping you respond to stressors more calmly.

  4. Develop a Support System

Surround yourself with understanding and supportive people. Share your experiences with trusted friends or family members who respect your sensitivity. Joining support groups or online communities for HSPs can also provide a sense of belonging and understanding.

  5. Create a Sensory-Friendly Environment

Your physical environment can significantly impact your well-being. Design a living and working space that minimizes sensory overload. This might include reducing clutter, controlling noise levels, and incorporating calming elements like soft lighting and natural materials.

  6. Prioritise Self-Care

Self-care is crucial for HSPs. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. Activities like reading, journaling, or spending time in nature can also be incredibly restorative. Regularly carve out time for activities that recharge you.

  7. Learn to Manage Your Emotions

HSPs often experience emotions intensely. Developing emotional regulation skills can help you manage these feelings more effectively. Techniques such as deep breathing, progressive muscle relaxation, and cognitive-behavioral strategies can be beneficial.

  8. Seek Professional Help if Needed

If you find that your sensitivity is significantly impacting your daily life, consider seeking help from a therapist. A mental health professional can provide strategies tailored to your specific needs and help you develop coping mechanisms.

  9. Focus on Your Strengths

Being an HSP comes with unique strengths, such as creativity, empathy, and attention to detail. Focus on these positive attributes and find ways to leverage them in your personal and professional life. Celebrate your sensitivity as a gift rather than a burden.

  10. Educate Yourself and Others

Understanding the science behind high sensitivity can empower you and those around you. Educate yourself about the trait through books, articles, and research. Share this knowledge with friends, family, and colleagues to foster understanding and support.

  Final Thoughts

Overcoming the challenges of being a Highly Sensitive Person is about recognising and harnessing your sensitivity rather than trying to suppress it. By embracing your unique traits and implementing strategies to manage your sensitivity, you can lead a fulfilling and balanced life. Remember, being sensitive is not a weakness but a powerful way to experience the world deeply and authentically. With the right tools and mindset, you can thrive as a Highly Sensitive Person.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

**References:**

- Aron, E. N. (1997). *The Highly Sensitive Person: How to Thrive When the World Overwhelms You*. Broadway Books.

- Zeff, A. (2004). *The Highly Sensitive Person's Survival Guide: Essential Skills for Living Well in an Overstimulating World*. New Harbinger Publications.

Increadible Ways To Manage Your Anger? Part 2

 Anger is a natural and often necessary emotion, signaling that something is wrong. However, when not managed properly, it can lead to destructive outcomes for yourself and those around us. Learning to handle anger constructively is crucial for maintaining healthy relationships and overall well-being. Here are some practical strategies to help you manage anger effectively. As I mentioned in previous email, anger causes negative effects on your emotional and physiological body. Therefore, you must do a few tips to help yourself. How? 

                       Understanding Anger

Anger is an emotional response to perceived threats, injustices, or frustrations. It can range from mild irritation to intense rage. While it’s normal to feel angry occasionally, chronic or intense anger can have negative effects on your mental and physical health, including high blood pressure, anxiety, and depression.

                       Recognise The Signs

The first step in managing anger is to recognize its early signs. These can include:

Increased heart rate

Tense muscles

Clenched fists or jaw

Sweating

Feeling hot or flushed

By identifying these signs early, you can take steps to calm down before your anger escalates.

Effective Strategies for Managing Anger

                                                                 Take a Timeout

When you feel anger rising, give yourself a break. Step away from the situation for a few minutes to clear your head. This could involve taking a walk, listening to music, or visualising a peaceful scene can help you relax and reduce anger. For example, close your eyes and imagine a place where you feel happy and calm. Focus on the details of this place, using all your senses to make the image as vivid as possible.A timeout can prevent you from saying or doing something you might regret later. 

                                               Practice Deep Breathing

Deep breathing helps activate the body’s relaxation response, reducing the physiological symptoms of anger. Try the following technique:

1. Inhale deeply through your nose, counting to four.
2. Hold your breath for a count of four.
3. Exhale slowly through your mouth, counting to eight.
4. Repeat until you feel calmer.

                                                  Exercise Regularly

Physical activity can help reduce stress and improve your mood. When you exercise, your body releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week.

                                           Communicate Effectively

Often, anger arises from misunderstandings or poor communication. Practice assertive communication, where you express your feelings and needs clearly and respectfully, without being aggressive or passive. Use "I" statements to describe how you feel, such as "I feel frustrated when..." rather than blaming others.

                    Seek Solutions, Not Blame

Focus on finding solutions to the problem rather than dwelling on what caused your anger. Ask yourself what you can do to resolve the situation. This proactive approach can help you feel more in control and reduce feelings of helplessness.

        Practice Relaxation Techniques

Incorporate relaxation techniques into your daily routine, such as: Meditation: Helps you develop mindfulness and emotional regulation.

Yoga: Combines physical postures, breathing exercises, and meditation to reduce stress.

Progressive Muscle Relaxation: Involves tensing and then slowly relaxing each muscle group in your body.

                 Know When to Seek Professional Help

If you find that your anger is overwhelming or affecting your relationships and daily life, it may be helpful to seek professional help. A therapist can provide you with tools and techniques to manage your anger more effectively and work through underlying issues.

 Final Tip

What should you do in response to anger triggers? 

Imagine your friend telling you that I am an angry man I have been an angry man for whole my life, my dad was an angry man, too. it is in my blood and never gonna change. Every morning when I want to wake my children up, I have to shout at them! Otherwise, they're gonna be late! I feel angry! What would you reply? How can you help your friend? 

Let me use an example, you see a friend in street without greeting, waving, or smiling! It can make you angry if you think why do they behave like that? How could they do that? But if you think maybe they didn't see me, or maybe they were in hurry, you will not get angry. Therefore, your negative thoughts make you angry! by changing the way you think and transforming into positive thoughts you'll not get angry. If your friend thinks positive and wakes up their children calmly they'll help themselves and their children👪💚

Conclusion

Anger is a powerful emotion, but it doesn’t have to control you. By recognizing its signs and employing effective management strategies, you can handle anger in a healthy way. Remember, it’s not about suppressing your anger but understanding it and responding constructively. With practice and patience, you can develop the skills to keep your anger in check and lead a more balanced life.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

counselling.calm@gmail.com

Best of luck, Cheers,

Summer Self-Care: 7 Essential Tips for a Blissful You

 Summer 🌞🌻 is the season of sun-kissed days, beach outings, and refreshing cold treats. However, as the temperature rises, it’s crucial to prioritise self-care to maintain a balanced life for enjoying the warmth and staying healthy. Here are seven essential tips for a blissful you this summer.

1. Stay Hydrated

Water is your best friend during the hot summer months. Dehydration can lead to fatigue, dizziness, and even heatstroke. Aim to drink at least 8-10 glasses of water a day. Infuse your water with slices of cucumber, lemon, or mint for a refreshing twist. Don’t forget to carry a reusable water bottle when you’re on the go!

2. Protect Your Skin

The sun’s rays can be harsh, leading to sunburns and long-term skin damage. Apply a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, especially if you’re swimming or sweating. Wear a wide-brimmed hat and sunglasses to protect your face and eyes.

3. Eat Light And Fresh

Summer is the perfect time to indulge in fresh fruits and vegetables. Opt for light, nutritious meals that are easy to digest. Salads, smoothies, and grilled vegetables are great choices. Seasonal fruits like watermelon, berries, and mangoes not only taste delicious but also help keep you hydrated.

4. Embrace Outdoor Activities

Take advantage of the longer days by incorporating outdoor activities into your routine. Whether it’s a morning jog, an evening bike ride, or a weekend hike, physical activity in nature boosts your mood and improves your overall well-being. Don’t forget to apply sunscreen and stay hydrated!

 5. Practice Mindfulness And Relaxation

Summer can also be a time to unwind and relax. Practice mindfulness through activities like yoga, meditation, or simply sitting in a park and enjoying the scenery. Taking time to relax reduces stress and rejuvenates your mind and body. Consider setting aside a few minutes each day for deep breathing exercises or a quick meditation session.

6. Keep Your Living Space Cool

A cool, comfortable living space can significantly improve your summer experience. Use fans or air conditioning to keep your home at a comfortable temperature. If you don’t have air conditioning, consider using blackout curtains to keep the sun’s heat out. Sleeping in a cool, dark room can improve the quality of your rest, ensuring you wake up refreshed.

7.Wear Comfortable Clothing

Choose lightweight, breathable fabrics like cotton and linen to stay cool. Loose-fitting clothes allow air to circulate and help prevent heat rashes and discomfort. Light-colored clothing reflects the sun’s rays, keeping you cooler than dark-colored clothes. Don’t forget to protect your feet with comfortable sandals or flip-flops.

Final Thoughts

Summer is a time to enjoy the outdoors and soak up the sunshine, but it’s important to take steps to ensure you’re taking care of yourself. By staying hydrated, protecting your skin, eating fresh foods, engaging in outdoor activities, practicing mindfulness, keeping your living space cool, and wearing comfortable clothing, you can enjoy a blissful and healthy summer. Prioritize self-care, and embrace the season with open arms and a joyful heart.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By: