Iowa sunrise

Mindfulness With Nature

Posted Posted in Mindfulness

Read this article to learn more about how to use mindfulness through nature. Mindfulness in Action I turned the corner at the Iowa Arts Festival, and saw picture after picture of nature: raw, beautiful, and unique. “Oh, look at how cool these are,” I said to my son. “What’s so cool?” asked a voice behind […]

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Self-Care and Self-Compassion Improves Parenting

Posted Posted in Coping, Mental Health, Mindfulness, Parenting, Self-care

Self-compassion is an important part of parenting children and adolescents.  A few years ago, the Washington Post published an article called “Teaching Children Self-Compassion by Modeling it Ourselves” by Mandy Lange.  The article addresses the idea that children learn how to respond to their difficulties, stressors, and mistakes through their own experiences, and through what […]

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Music For Strength: 8 Songs That May Help Get You Through Tough Times

Posted Posted in Depression, Gratitude, Latest News, Mental Health, Mindfulness, Resiliency, Self-care

Music is powerful  Music has existed from the earliest of times to the streaming services of today.  Many of us can think of a song connected to something important in our lives.  It could a vacation, a fun day with friends, or graduation.  When we hear that song again, it often brings back memories of people, events, and […]

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Self-Care Practices For Work or School

Posted Posted in Coping, Latest News, Mindfulness, Self-care

“I should be able to do this better,” thinks April.  “I just can’t get this project to go well.  My work is so hard!”  April, like many people, is feeling frustrated and upset about a task at her workplace.  As a result, she blames herself, which likely increases her stress, sadness, and job satisfaction.  Some […]

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yoga kids

Child Therapist Post: Why Yoga is Good For Kids

Posted Posted in Children and Adolescents, Latest News, Mental Health, Mindfulness, Parenting, Resiliency, Self-care

What is Yoga? Yoga is a series of physical poses that work to unify the mind and body. Also, yoga is an easy and fun for parents and children to do together. Kids benefit from yoga in many ways Yoga increases mindfulness Practicing yoga helps children to quiet their minds and better focus. By quieting […]

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Psychologist Post: My Dog’s Mindfulness Gift

Posted Posted in Coping, Latest News, Mindfulness, Self-care

“Your dog is so mindful!” my neighbor yelled across the street.   Although my kind neighbor was referring to my dog’s obedience, I smirked at the literal thought of my dog’s mindfulness.  Mindfulness happens when we notice everything in the present moment.  In doing so, we are often more grateful and more content.  Sunshine, my 7-month-old […]

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Psychologist Post: Just One Thing And That Is Enough

Posted Posted in Mindfulness

A wise friend once said to me:

“Mollie, you’d never buy a footlong sub and then tell yourself – ‘I better eat this all in one bite.’”

At the time, I had a good laugh. And now, years later, I think of this all the time. Because when you put it that way, it makes so much sense – it’s crazy to set an expectation like that. You’d choke, you’d be sick, and you’d feel really terrible about that sandwich.

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Psychologist Post: No-Guilt Mindfulness

Posted Posted in Mindfulness

My alarm goes off, quietly at first, and then a little louder. I turn it off, and then start my daily practice. What do I hear? I listen. I hear the birds chirping, the dog snoring quietly, the sound of my spouse making coffee downstairs. What do I feel? I notice the cool breeze from my fan, the softness of my blanket, and the comfort of my bed. What do I see? I slowly open one eye to appreciate the soft, dappled light through my window and the blue sky on the other side. What do I smell? The scent of my laundry detergent still lingers on my pillowcase. What am I grateful for? I am grateful for this day, for my life, for meaningful work, for my family. I take 4 deep breaths and I get out of bed. Thus ends my meditation for the day.

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