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:

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.

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,

My profile on the PsychologyToday website

Individual, Couple, and Family Therapist, and supervisor.

Online & Face -to -Face Therapy

A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

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.

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.

Individual, Couple and Family Therapist, and supervisor.

Online & Face-to-Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

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.

Monica Hoss
Psychotherapist
Individual, Couple and Family Therapist, and supervisor.

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

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

Best of luck, Cheers,

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

**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.

7 Incredible Tips to Recover from Burnout

Signs of Burnout and 7 Incredible Tips to Recover

Monica Hoss
Psychotherapist 

MSc Psychology 

In today’s fast-paced world, burnout is becoming increasingly common, but often misunderstood. Many people push through stress and exhaustion, believing it's normal. But burnout is more than just feeling tired. It’s a serious emotional, mental, and physical condition that can affect your well-being, relationships, and quality of life.

Let’s explore the real signs of burnout and 7 powerful, therapist-approved ways to recover and reclaim your energy.

 what is burnout?

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, reduced performance, and a sense of detachment. It’s most commonly associated with work, but it can happen in any part of life—including caregiving, relationships, or even long-term stress.

According to the World Health Organization, burnout is an occupational phenomenon caused by:

• Feeling depleted or exhausted

• Mentally distancing from one’s job or tasks

• Reduced professional or personal effectiveness

 Commen signs of Burnout

If you're wondering whether you're experiencing burnout, look out for these warning signs:

• Constant fatigue, even after rest: You feel physically and mentally drained, no matter how much sleep you get.
• Loss of motivation: Things you used to enjoy now feel like a burden. You may dread tasks you once looked forward to.
• Emotional numbness or irritability: You might feel detached, cynical, or quick to anger, even with loved ones.
• Difficulty concentrating: Burnout can make it hard to focus, make decisions, or complete simple tasks.
• Sleep problems: Trouble falling asleep, staying asleep, or waking up feeling unrested is very common.
• Physical symptoms: Headaches, stomach issues, muscle tension, and frequent illnesses may appear as your body struggles to cope.
• Feeling helpless or stuck: You might feel like no matter what you do, nothing changes—leading to hopelessness.

 7 incredible tips to recover from burnout

Burnout recovery doesn’t happen overnight, but with small, intentional changes, healing is possible. Here are seven tips I often share in therapy with clients recovering from burnout:

1. reconnect with your inner peace through therapy 

Burnout may pull you away from your natural state of calm. Therapy offers a grounded, professional space where you can begin to reconnect with yourself—beyond the chaos of daily life. In each session, you’ll slow down, reflect, and identify what’s truly draining your energy. This clarity is the first step towards inner peace. With consistent support, therapy helps you realign your mind and emotions, so you can begin to feel centred and whole again.The first step is recognising that you’re burned out, and that it’s okay. Burnout isn’t a sign of weakness; it’s your body and mind asking for care.

2. Set clear boundaries 

Start saying “no” to things that deplete you. Limit work outside office hours and carve out time that’s just for you—without guilt.

3. rebuild your routine around rest 

Schedule recovery time the same way you schedule meetings. Include naps, quiet time, walks in nature, or simply doing nothing.

4. practice mindfulness 

Daily mindfulness, deep breathing, or short meditations help calm your nervous system and bring you back to the present.

5. reconnect with joy 

Do something small each day that makes you smile. Art, music, journaling, or reconnecting with someone you love can reignite emotional energy.

6. nourish your body 

Eat well, stay hydrated, and move gently—like stretching, yoga, or walks. Your body is your foundation for healing.

7. seek professional support 

You don’t have to navigate burnout alone. A licensed therapist can help you process your experience, build resilience, and create a personalized plan to recover.

final thoughts: you deserve to feel better

Burnout can feel isolating—but it’s more common than you think. You are not broken. You are simply in need of rest, care, and support. With time, compassion, and the right tools, you can heal.

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.

---

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: