"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor."   

       Thich Nhat Hanh, Vietnamese Buddhist Monk & Peace Activist

"Whatever the present moment contains, accept it as if you had chosen it.  Always work 

  with it, not against it."    

       Eckhart Tolle, Spiritual Teacher

MINDFULNESS means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.  When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future.

MEDITATION isn't about becoming a different person, a new person, or even a better person. It's about training in awareness and getting a healthy sense of perspective. You're not trying to turn off your thoughts or feelings. You're learning to observe them without judgment. And eventually, you may start to better understand them as well. Regular meditation helps clean the windows to the soul and keeps us in touch with our best selves.

MINDFULNESS MEDITATION PRACTICE

There are two types of Mindfulness Meditation practices that is suggested to do whilein treatment with me.  My hope even after our journey together ends that you will continue these healthy copying skills practices for the rest of your life. 

Formal Practice - Daily meditation practice usually set for the same time and place. Example - 10 minutes daily when I first wake up. I sit in my living room on my courch. 

Informal Practice - In your daily activities is the ability to be present, to rest in the here and now, fully engaged with whatever we're doing in the moment. You know how you feel when you are completely focused on one thing and time is suspended. Example is you are practicing the flute. You just do that one activity. You aren't looking at your social media at the same time.  

In both these practices there is no such thing as 100% awareness, that isn't the goal. The goal is to just sit or focus on one thing at a time, do the best you can, and that is enough.  It is  showing up consistantly and your focus will become sharper. The added bonus is the residual affects you carry through out the day. My Resource Page has free links for guided meditation practices you can use daily.

"I came to see Cynthia because I suffered from anxiety and some depression. I had a 

difficult time sleeping because of my anxious thoughts. I would wake up tired and unmotivated.  I needed to get out of my rut.  I had never been to therapy before, so I 

was reluctant to go but I did because I was getting so desperate.  Cynthia invited me 

into her virtual office very warmly. I felt comfortable right away telling my story. I was introduced to Mindfulness Meditation in the first session.  With Cynthia's guidance, I felt 

I could practice at home. By 6-weeks, I was less anxious and depressed, sleeping better 

and more self-motivated."        Vicki 2022