Week 48/Pleasant, Unpleasant, and Neutral: Exploring Feeling Tones

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This past month, I taught the second foundation of Mindfulness in our Tuesday evening Vipassana class.  I invited the group to explore feeling tones as they arose in meditation practice. The Pali word, Vedana, is roughly translated as feeling tones.  Feeling tones are not to be confused with an emotion like anger or sadness, but rather refer to the experience of pleasant, unpleasant, or neutral.
 
The Buddha taught that attending to feeling tones allows us to be present with experience, where we have the ability to discover that something that is pleasant can also be unpleasant, vice versa, or neutral. Nothing is inherently pleasant or unpleasant and the practice can deepen our awareness, resulting in a clearer vision. The insight that is experienced through cultivating mindfulness of feeling tones is that experiences we consider pleasant may lead to attachment, while unpleasant situations often bring on aversion and avoidance. When we practice noting our feeling tones, we can break the cycle of clinging and aversion – setting us free to experience life as it unfolds and ultimately building equanimity.
 
As I sat in meditation and brought awareness to my breath, I noted the pleasant feeling of my chest rising and falling in a rhythmic, soothing manner. I made a mental note of PLEASANT. When attention shifted to scanning the body, I noticed a cramp in my foot, noting UNPLEASANT. I stayed with the sensation as it tightened more and eventually gave way to releasing. I continued to note the sensations of unpleasant, unpleasant, and unpleasant… until attention shifted to my hands resting on my lap in relative ease. I noted NEUTRAL, with a sigh of relief! How remarkable that all of these sensations were happening at the same time, with each sensation in the body assigned a different feeling tone.  And YES, there was a preference acknowledged for the pleasant and neutral. Such is human nature and also a part of building awareness to see more clearly the habits of the mind and body.  Through this practice, I continue to experience greater ease and detachment.
 
Here are some simple guidelines to practice observing feeling tones during meditation:
 
1. This can be practiced during mindful movement, sitting meditation, walking meditation, or a body scan.
 
2. Set the intention to simply note activity in the mind or sensations in the body as pleasant, unpleasant, or neutral.
 
3. Notice what feeling tones are predominant in awareness, without judgment.
 
4. If more pleasant, get curious and open to unpleasant or neutral.
 
5. If more unpleasant, get curious and open to pleasant or neutral.
 
Bringing curiosity and beginner’s mind to each moment-to-moment experience, notice what happens when simply noting, without going into a story (like I should have chosen a chair to sit in) or trying to change the experience (moving or stretching the leg out). The patience to stay can give rise to seeing that pleasant and unpleasant experiences are impermanent and can also be present at the same time.
 
Come FALL back in love with practice by joining the Tuesday evening sanga as we continue to practice and learn the four foundations of mindfulness.  Happy Thanksgiving!

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 47/Green is the New Black: Consciously Connecting x Sacred Treehouse

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This is a judgment free blog shared by Consciously Connecting at lizzieshutt.com
 
Black Friday, an annual event for American shoppers, paradoxically comes right after a day of giving thanks for all that we have in life.  The widespread phenomena of getting special deals on Black Friday can pull almost any consumer in for FOMO (FEAR OF MISSING OUT), making people feel that they are missing out on incredible savings while simultaneously sending the message that buying more for less is better. The commercialization of the season is hard to escape when growing up in the United States, as gift giving almost takes center stage for Christmas and Hanukkah.  This holiday season, I ask you to reconsider and take some time to reflect:
 
What is most meaningful to you during the holidays?

What do you want to teach your children or grandchildren?

What impact will your way of celebrating have on your finances, on others, and the planet? 
 
Growing up, I recall looking forward to all of the deals at my favorite stores. It was an event that my sister and I would make plans for during Thanksgiving (even though my mom was not a fan), carefully planning out where we wanted to go shopping! At the time, I didn’t think much about what my actions supported, like the fast fashion industry that has major negative environmental impacts.
 
For those who may be unware, fast fashion consists of cheap, poor quality textiles, made quickly by big brands to mimic the latest fashion trends. Constant marketing to consumers makes them feel like they need to continually buy the latest trend. However, practicing mindfulness while holiday shopping will not only save you money, but also help save the planet. Fast fashion brands like Forever 21 and Zara produce products that utilize non-renewable resources at unsustainable rates. 

These companies contribute to the microplastic pollution that damages aquatic ecosystems, and the most prominent fabric in clothing – cotton – requires intensive chemical agricultural inputs to grow. On top of all the environmental impacts are the social issues this industry has capitalized on by using outsourced, underpaid factory workers. These impacts don’t come to mind when you’re at the mall or shopping online, so don’t blame yourself.  Truth be told, I think my sister and I bought as much stuff for ourselves as we did for others, or even more! We drank the Kool-Aid of consumerism from TV, internet, and social media. 
 
Fortunately, many consumers are realizing this is not a sustainable mindset and are refusing to shop or promote this craze. Rather than shopping on Black Friday, let’s partake in creating Green Friday—a day to continue celebrating what we already have and what we can give to others without harming the planet! 
 
There are many ways to celebrate Green Friday, like giving back to the planet, creating homemade holiday gifts, or connecting with your community and have fun.  Here are a few ideas:
 Plant something! Potted flowers and herbs can be given as a gift. You can even decorate the pot, too.Use your interest as a source of homemade gift inspiration!Repurpose old clothes or donate them!Host a clothing swap with friends!Give a gift that gives: Donate to a family member’s favorite charity as a holiday gift.Check out what events are going on near you: planting trees, community yoga class, beach clean-up!Shop brands who support Green Friday and maintain sustainable supply chains: Tentree, Patagonia and others.Shop Handmade, Local items: Participate in Small Business SaturdaySimply stay home and give the gift of presence to someone who needs it, perhaps you! 
Holidays should be a time to spend with those you love and/or doing activities that bring you joy! When shopping, be mindful of what type of production pathway your purchases took to end up in your hands. I have recently started to practice “Does this bring me joy?” when shopping. If you hesitate, it’s a no! This is also true for gift giving. I believe people appreciate something you made or put thought into much greater than receiving an expensive new outfit. 
 
Don’t be afraid to change it up this year! Be a leader that stands for what they believe. Green Friday for me will probably include taking our dogs to the beach, crafting, and enjoying a yummy plant-based meal as a family. 
 
Share what your #GreenFriday plans are on social media to spread the word and initiate a consciously consuming domino effect! 

May all readers be safe, healthy, truly happy and FREE.  Happy Thanksgiving from myself and the Sacred Treehouse treehugging staff!
 
“Live Dirty, Eat Clean & Green”
 
Lizzie Shutt
@livewliz
Elizabeth “Lizzie” Shutt is a student at the University of Florida.  She also is the creator of Consciously Connecting, a lifestyle blog that embraces environmentalism, mindfulness, and a plant-based lifestyle. She is passionate about all things green and currently participates in many forms of environmental advocacy, including the #Unlitter movement.  When she isn’t hitting the books, she enjoys cooking plant-based cuisine, composting, and surfing.

Week 46/ (e)+motion = changing emotions

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There was no real reason why I had to create a vegetable garden last weekend.  There were no plants withering and waiting to be planted, or a plot of garden looking bedraggled, or a special event that required sprucing up the house and garden.  No, the “reason” was that my energy was low and when I tuned in to see what, if anything, felt energizing,

I felt a little spark to create a vegetable garden. 

At first it had seemed daunting because I believed it needed to be a raised bed (this is usually created by wood siding all the way around and needs to be anchored onto something). Then there was a moment of inspiration– I realized edging could be used along the walkway.   This realization freed up even more energy. So, despite feeling tired and still a little listless, I headed to my local garden shop and got herbs, veggies, soil, edging, and fertilizer.  My energy never really lifted all the way up, but somehow I found the energy to persevere with the job at hand.  As I did, a softness and enjoyment flowed in.  I have always loved gardening. Fond memories of long days spent working outside in the yard with relaxed evenings enjoying our hard work played in my mind while some favorite music was played on the speakers.

Recently I heard someone say that to work with challenging emotions, see the word “emotion” as:

“e+motion:” OR “energy” (e) + motion= changing emotions.

When I reflect on this day, I see how it fits. My energy was low, fuzzy, tired, and not motivated for much.  Perhaps not depressed or blue, but not really great either.  I knew if I spent the day in a listless state it could create an even lower mood, which I didn’t want. So when I inquired and got a little curious about what, if anything, there was motivation for— surprisingly the garden idea came in.  What I did was follow the first inkling of interest and got moving.  I didn’t do it as a way to change the low mood but to engage something else that was NOT the low mood. In fact, by pursuing my little garden idea I was able to allow the lower energy to still exist, but at that point it was no longer defining my weekend—it was just part of the weekend. The day ended in a much better place (except for my lower back which wasn’t super happy with me).  I now have 18 new baby plants and 14 new herbs that I’m excited to water and tend to.  I love how it has created something I’m super happy with and increased the motivation for more projects.  Use the “e+motion” as a tool for timely engagement and perhaps you’ll find yourself creating something surprising too.

Photography by Ciro Coehlo

Anni Johnston, LMHC-S, BC-D/MT, CEDS, CYT works at Therapeutic Oasis of the Palm Beaches as a Licensed Mental Health Counselor and Movement Therapist.  In addition to her therapy work, Anni offers weekly Beginner and Advanced Meditation classes at Sacred Treehouse.  She also offers book studies and special workshops throughout the year.

Week 45/There’s Always Change

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How do can we cope, with equanimity, to a stressful and unexpectedly large change in our life? I’ve had a very slowly progressing health issue for the last 30 years that has been kept under control (I believe) by a pristine lifestyle of plant based whole foods, 4-6x per week exercise, and, for the last 20 years, a daily breath and meditation practice. So when my condition started to progress to the point of affecting my life unacceptably, I sought out a functional medicine doctor who suggested I take a soil-based probiotic. Unfortunately, taking this supplement set off a severe immune response causing debilitating symptoms.

For the last year and a half I have been slowly climbing out of this health crisis – for the first 10 months I was barely able to eat, unable to lift my arms, and at times barely able to work. Taking a shower and washing my hair was a big daily event! Anyone who knew me before I got ill would describe me as a health nut who was very energetic and fit. So seeing me, for months on end, wasting away and unable to get off the couch was far away from how I, and others, identified me.

It’s been a difficult and slow road to getting well. But during this last year and a half, my stable yoga practice of daily breathing and meditation have been my life-line to equanimity and wellness. One of the teachings I received about these practices is that we want to dig deepest into our practice when things are good so that our practice accelerates through the stability of wellness. Then, if something happens, you are ready!

The philosophy of the Yoga Sutras of Patanjali tells us that future suffering should be avoided. Well, of course, you might say! But that move away from suffering comes from doing the practices that help us understand the causes of our suffering and to learn to be free from them.

It also tells us that our identification with, and attachment to, the always changing physical world of ours, will lead to nothing but suffering. We fully identify with: I am this body, I am my experiences, I am my thoughts. The word in Sanskrit for this always changing phenomenon is parinama and it means that everything that is manifest, from the most subtle (like thoughts) to the most gross (like our bodies), is always under going change.

During this time of illness, I’ve never had a harder practice then to just let go and accept how things are. Being attached to my old view of self led to nothing by suffering. People often asked me how I was able to keep such a positive outlook. My response was, “Well, if I don’t use this illness toward positive transformation than all there is from it is suffering.”

Through yoga practice, I feel fortunate to have cultivated a deep connection with something other than the material – to an unchanging consciousness, to deep wellbeing, to embodied light. So my work has been to consistently shift my identification more fully to this unchanging aspect, to fully identify with it as my truest, deepest self, and to simply acknowledge – but not identify with – the other thoughts and longings that arise and grow from attachment or aversion.

May you be peaceful and happy
May you be strong and healthy
May you lead a life filled with joy and ease

Please see my previous article about the pain versus suffering:
https://sacredtreehouse.org/2019/05/week-18-allowing-pain-suffering-to-be-our-guides/

Kathy Ornish is a practicing and certified yoga therapist (c-IAYT) and a certified yoga teacher at the E-RYT-500 level. She offers one-on-one Yoga Therapy at Sacred Treehouse, as well as occasional yoga therapy workshops.  Kathy’s yoga therapy practice involves addressing individual’s structural, physiological, and emotional conditions. Her primary emphasis in all her teaching is the breadth of the yoga tradition using the appropriate application of the many tools of yoga in hopes that she can help people realize their highest potential. 

Week 44/The Power of Acceptance

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I recently returned from a road trip to Tennessee where I had the opportunity to participate in the magnificence that is fall leaf peeping.  As you can probably imagine, a road trip through Tennessee meant plenty of time in the car.  While my husband and I had fun listening to podcasts and catching up with each other, there were also many miles spent in quiet reflection.  Outside of the hustle of daily life, I had time to reflect.

Themes that flipped through my mind like an old-school Rolodex included resistance (to myself, my abilities, interpersonal relationships, change) and falling out of my practice.

It’s that 1-2-3 dance.  I move forwards and then I take it all back.  Looking at this through the lens of self-compassion, I realize that we all participate in this behavior.  Especially if you are living with mental illness or another type of disease.  We start to feel better and we quickly forget the steps we took that brought us to this point.

With this realization, I could have easily spiraled into self-criticism.

Why can’t I be more disciplined? 

How many times do I have to start over?

Shouldn’t it just be easy?

The good news is that I didn’t go down this path.  Instead, I turned to my standbys.  This includes carving out time for meditation, daily readings, and journaling. One of my favorite daily readers is The Language of Letting Go by Melody Beattie.  October 29 talks about acceptance.  Here is an excerpt:

“Resistance will not move us forward, nor will it eliminate the undesirable.  But even our resistance many need to be accepted.  Even resistance yields to and is changed by acceptance.

Acceptance is the magic that makes change possible.  It is not forever; it is for the present moment.”

It then closes with:

“ Today, I will accept.  I will relinquish my need to be in resistance to myself and my environment.  I will surrender.  I will cultivate contentment and gratitude.  I will move forward in joy by accepting where I am today.”

I used this closing prompt as a journal exercise, which I would like to share with you:

Resistance: Where are the blocks in my life?  What am I resisting?  Are there themes to the resistance?

Surrender: What am I willing to let go of right now?  In the past, what has helped me to surrender and accept?

Cultivate:  Is my life currently in alignment with my values?  What do I wish to cultivate and what brings me contentment, gratitude, and acceptance?

Next time you find yourself off the path, practice acceptance.  That’s where the magic is and that is where change begins.


Sara Goldstein works for Therapeutic Oasis of the Palm Beaches. She edits and designs “52 Weeks of Mindfulness” for Sacred Treehouse. Sara is a writer, reader, and lover of poodles. A true introvert, she enjoys reading, tea, cozy socks, meditation and mindfulness practice.

Week 43/Sacred Sangha

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The sharing of life’s ups and downs, as we navigate them skillfully (and sometimes not so skillfully!) is life changing. This excerpt from a poem written by Lynn, an MBSR (Mindfulness Based Stress Reduction) and MSC (Mindful Self-Compassion) graduate, captures the essence of what a Sangha can provide a person on this journey. 

The Sangha is one part of the threefold refuge in Buddhism, and refers to a community of friends who study, meditate, and participate in retreats to bring about and maintain awareness.  We have created a Sangha that continues to grow with both longtime students and newcomers taking to the practice. All spiritual traditions have a form of community that serve the same or similar purpose of gathering to learn and practice the teachings, supporting one another when they need a helping hand.  Communities have the ability to create safe spaces for those suffering, offering love and acceptance. 

As our eight week MBSR class comes to an end, our group had discovered that shared humanity has an incredible power to hold our own struggles in an even stronger container. Nikki and I are feeling proud and a bit sad as we say goodbye to the classes that together created an experience that we also hope will live on and continue to be nurtured at Sacred Treehouse and in other mindfulness communities.

Community is an essential part of wellbeing because pain and difficulty is all part of being human. The most effective and precious salve for pain is compassion. Compassion requires that we sense the pain of another (Empathy), with awareness that pain is universal (Shared Humanity), plus the desire to help or support (Kindness). I have witnessed compassion grow in the Sangha and seed the growth of self-compassion … and when self-compassion grows it seeds more compassion for others, and on and on. Communities will harvest what is alive within them and what is alive will seed more of the same. This is the magic of mindfulness — it truly has the power to transform the individual, the community, and the world. 

What communities do you belong to? What is being fostered or grown in your community? If you say you are not a “follower” or believe you don’t “belong” anywhere, I challenge you to hold that belief lightly and expand the category way beyond that of a spiritual community. Please visit our Facebook and share where you feel part of a community that fosters growth and connection for you.

On behalf of Nikki, Anni, and myself, I would like to extend a warm welcome to our Sacred Sangha as we continue to offer beginners and longtime students a place and time to practice, learn, and connect.With open heartedness,


Patty

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 42/Walk Among the Trees

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While doing a walking meditation in the woods of Gainesville this past winter, I connected to the trees around me. Pausing to take in the beauty, strength, and resilience of these living creatures inspired me to do my part in helping to preserve them. I have been called a “tree hugger” on many occasions, yet I do not believe I deserve that level of admiration. What I can own is the desire to preserve and protect our environment. I think “tree lover” is a far better way to describe my interest and fascination with trees. When fully present in the presence of a tree, I feel like I am being summoned, or better yet, serenaded by the beauty of trees.
 
The lightbulb went off during that walk …What if every time you bought a new piece of furniture, you paid for a new tree to be planted? Cool, right?
 
I love HomeGoods.  My relationship status with HomeGoods could be listed as “complicated”. I am certain it is not considered “true love”, but more of an obsessive, addictive relationship. As I walked among the trees, I became acutely aware of the needless consumption of trees- by ME! I was shocked and grief stricken that the trips to HomeGoods would never be the same for me. The good old days are no longer so “good” to me as I reflect on unnecessary consumption. This realization has given birth to a new interest and commitment to reduce waste and preserve through recycling /refurbishing. I know there are many people in my life that have been doing this for years and I applaude them. I did not appreciate the value of engaging in refurbishing and recycling furnishings. It just seemed like a lot of work and far easier to buy new. Mindful awareness of our interconnection with all of nature can bring a shift that changes the way we see things.
 
Mindfulness practice, like all contemplative practices, facilitates a slowing down of the mind and body, a moving into stillness that makes way for important insights wisdom. Through teaching MBSR and DBT, I have shared the value of connecting with nature with many people as a form of stress reduction. There is enormous research being done to look at the benefits of the proverbial “walk in nature”. Since I am a “tree lover”, I wanted to share the practice of forest bathing or “shinrin-yoku” which is far more intense than a moment of mindfulness and connection with trees. This is an ancient Japanese practice of taking walks in the forest to breathe in the atmosphere. I found a place right here in Florida at Goethe State Forest in Dunnellon where you can practice forest bathing on horseback! No worries and no need to travel to get some benefit. Simply start where you are with this practice:
 

  • Go to a nearby park, garden, or body of water. Leave all your electronics behind. Allow your self 20-30 minutes to sit or walk in nature. This is more than just a walk in the park; it is a mindfulness practice and requires being open and receptive to the presence of nature. You can do this sitting or walking.
  • Notice how you feel in your body as set out for this practice.
  • Set an intention to be fully present.
  • When the mind wanders, simply notice where it is, and gently return to what is present.
  • Notice the sights, the sounds, the sensations.
  • If walking, stop from time to time to pause and deepen focus on certain plants, trees, birds and animals.
  • Then reopen to the full experience of nature before you, allowing all the senses to bathe in it, and pause to savor any positive feelings. (No suit required)
  • Notice at the end of the practice how you feel in your body.

 
With love,
 
Patty
 
P.S. – If you are interested in more information on the healing energy of forest bathing read: The Secret Therapy of Trees by Marco Mencagli and Marco Nieri

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 41/What is Stealing Your Joy?

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You would never invite a thief into your house, so why would you invite joy thief into your mind?
 
Unfortunately, we find that uninvited guests may arrive on a daily basis, requiring us to use discernment as we learn to respond wisely. Discernment starts with mindful awareness that thoughts are simply activities of the mind that come and go regularly.
 
But what if they don’t seem to go?
 
Some move in, set up shop, and work away in the depths of our minds night and day, burrowing so deep that we begin to believe that they are true, that they belong, or even that these thoughts are us. As a child, the thought of being a Princess might seem harmless, but what if a child suddenly has negative thoughts of “I am evil” or “I am bad”?
 
As a psychotherapist and mindfulness teacher, I often hear about these beliefs forming in childhood around sexual behavior or emotional expressions.  What if you received messages from your religious training on the taboo of sexual desire or behaviors, and yet your human body developed naturally to include sexual energy, desire, and automatic sexual response. Child and adolescent sex education often brings discomfort and feelings of embarrassment in kids. Even well intentioned attempts to protect children from harm can engender a belief that sex is bad or evil. The interpretation or belief that “I am evil or bad”, combined with discomfort, can have long lasting effects – just like other negative core beliefs or self-talk that happens in the subconscious mind.
 
Mindfulness practice can create the space that is necessary to illuminate these beliefs. Only when you gain LOVING awareness, can you begin to question the validity of these beliefs. Then you can come to understand the origin of these negative thoughts, running constantly in the subconscious mind, and the impact they have on your life. It is important for me to emphasize that I do not think we consciously invite these negative beliefs into our minds; however, we can learn to rescind their invitation, ushering them out with careful discernment.
 
There are many negative core beliefs that haunt people’s minds, requiring attention to clear them out and allow a person to live in the truth. Tara Brach talks about catching thoughts on the fly in her book True Refuge, as she challenges readers to examine core beliefs as a gateway to finding refuge in TRUTH.
 
Tips on bringing awareness to negative core beliefs:
 

  • Identify some that may be operating even at 50% – those can be just as powerful.
  • Review a list and after identify any that may be operating, begin to identify situations that may trigger or prompt the belief.
  • Make a commitment to notice when they arise. Perhaps you will notice strong emotions and make time and space to do some mental inquiry, asking questions such as:

What do I believe?
 
Is this really true?
 
What is it like to live with this belief?
 
What gets in the way of letting this belief go?
 
What would life be like without it?
 
Who or what would I be without this belief?

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 40/Discovering Inner Fitness

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Is there anyone who doesn’t have a bucket-load of information about what being “fit” means?  It’s everywhere! We are given “fitness guru” suggestions on billboards, TV, radio, magazines, the web and anywhere information is being streamed.  Fitness has become such an American obsession that it has begun to do real damage. It is painfully evident that many in this country are struggling to achieve and maintain what I’ll call “inner fitness.”  When stripped of the toxic body-perfection messaging, and considered in a balanced way, what really are the core areas for outer/physical fitness?  Mostly they are: strength, capability, flexibility and stamina. 
 
What if the culture were to value these same core areas when it comes to Inner Fitness?  Imagine the positive impact if every student actively learned inner skills for creating and maintaining inner strength, increased capability, flexibility and, stamina.  The good news is that this can be achieved no matter one’s age, circumstances, or state of affairs. 
 
Taken into a different framework and redefined into the language of mental/emotional or spiritual dimension, these areas can also be described as:

  • Strength as the ability to manage, to not buckle under stress, to believe in one’s ability to do, of seeing one’s growth where before there was weakness, faith in self or God/Higher Power, trust in self/others, and an “I can” inner voice.
  • Capability as the having the skills to accomplish something, increasing knowledge, growth and confidence, having all you need inside yourself, trust in self/skills, and an “I am able” inner voice.
  • Flexibility as being able to think and react creatively, able to work with others and see their point of view, finding solutions that weren’t obvious, letting go of disappointment or control when needed, and an “I’ll find a way” inner voice.
  • Stamina as endurance, not giving up even when you want to, forbearance, deferring rewards and rest until later, finding inner grit to finish and do something really well, and an “I’m not going to give up” inner voice.

Take time each day to practice one of these areas or model them for children and others.  Promote learning and developing these traits through books, classes, trainings, and/or counseling as something you are doing to be a well rounded, highly able person. In this high-paced, demanding, and stressful world Inner Fitness will bring you to a higher level– inside and out.

Photography by Ciro Coehlo

Anni Johnston, LMHC-S, BC-D/MT, CEDS, CYT works at Therapeutic Oasis of the Palm Beaches as a Licensed Mental Health Counselor and Movement Therapist.  In addition to her therapy work, Anni offers weekly Beginner and Advanced Meditation classes at Sacred Treehouse.  She also offers book studies and special workshops throughout the year.

Week 39/Self-Compassion to Combat Work Stress

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Most of us are no strangers to work-related stress.  No matter your industry, position within your organization, or your job requirements, stress in the workplace leaves almost no one immune to it’s effects.  So whether your work stressors are large or small, stem from office politics or dynamics, or are as a result of high-risk or even traumatic events that occur within your work duties, we can easily conclude that job stress is an occupational hazard for us all.

Frequently reported work stressors include fear of losing one’s job; unsafe working conditions or tasks; not enough time to complete responsibilities effectively; and interpersonal conflict with colleagues or a superior.  In all of these cases, a person’s self-talk and their feelings of control and value, both at work and beyond, are impacted.  A harsh inner monologue and associated feelings of hopelessness, frustration, or anxiety can affect our physical functioning (including headaches and gastrointestinal issues), our decision-making (often leading to poor coping strategies like substance use or impulsive behaviors), and our relationships with others.  This is where cultivating a simple self-compassion practice can mitigate difficult experiences, offering some relief from difficult thoughts and feelings about oneself, and ultimately allow for a little bit of peace and ease in an otherwise stressful environment, like the calm in the center of the storm. 

Based upon Kristen Neff’s Self-Compassion practices, try this simple exercise when you notice yourself becoming self-critical at work:

https://gallery.mailchimp.com/dc75cf4ea70f750aa303a53fa/files/4587a43b-5b80-4249-8cfe-2f6740111e0d/20190925_135645_1_.m4a

Nicole Davis is a licensed clinical psychologist at Therapeutic Oasis of the Palm Beaches.   Dr. Davis has received extensive training in mindfulness, meditation, and yoga, and maintains her own personal practice in these as well.  At Sacred Treehouse, she facilitates group mindfulness courses, including Mindfulness Based Stress Reduction, Mindfulness Based Relapse Prevention, and other mindfulness-based seminars and workshops. She also offers meditation & yoga classes at Sacred Treehouse.