Make Positive Changes Now! Mindfulness Based Stress Reduction and Relaxation Response Series in HoHoKus

There is no time like the present to make positive changes that an affect your entire lifetime!  Contact Mary Beth at mbdelbalzo@gmail.com or register at http://tinyurl.com/p934cvw
 
On Friday evenings this winter from 6-7:30 pm, join Mary Beth Del Balzo, LSCW, CHt, Psychotherapist and Certified Hypnotherapist for group mindfulness based relaxation response for decreased stress, better focus, health, confidence and peace. You will learn techniques that you can use in everyday life to defuse the effects of stress on your body, mind, emotions and spirit. You will experience increased peace and vitality, decreased aggravation and better rest. Cost is $25 per class or $175 for all 8 classes in advance.  On January 24 and 31, Mary Beth will be joined by Nutritionist Jess Cording, MS, RD, CDN.
 
If you have already taken a class with Mary Beth, these techniques may be familiar but there are also new materials and additional techniques to enhance or reinforce your practice.  Individual classes can be taken, but it is encouraged to participate in all for maximum positive benefit.
 
Dates include:
Fridays 6-7:30pm
 
January 24, 31 - Learning Mindfulness and Eating for the Season part 1 and 2, with guest Nutritionist Jess Cording, MS, RD, CDN (see additional information below) 
 
February 7 - Getting Better Sleep Using Mindfulness and Creating Clean a Sleep Routine
 
Feb 14 - Mindfulness for Relationships, Communication and Compassion
 
Feb 21 Mindfulness for Better Health and Exercise
 
Feb 28 Mindfulness for Pain Management through Mindfulness
 
March 7, 14 Creating Your Own Practice of Mindfulness Based Stress Reduction and Relaxation Response Parts 1 and 2
 
Did you know that 60-90% of doctor visits are due to stress related illness? Mary Beth draws on techniques including self-hypnosis, meditation, the work of Jon Kabat-Zinn (Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School), Herbert Benson (Founder of the Benson Henry Institute at Harvard Medical Center and author of The Relaxation Response) and others.
 
Everyone feels stress. You will learn the tools needed to diffuse, cope with, and avoid it, through this workshop series. Channel energy otherwise spent on stress into positive energy in order to achieve abundance, happiness, and health. Benefits include immune system support, pain management, stress relief, relief from anxiety and depression.
 
On January 24 and January 31 we will be joined by Nutritionist Jess Cording, MS, RD, CDN, who will coach us on healthy eating habits, seasonal eating and combining a healthy lifestyle.  We will combine her techniques and suggestions with our mindfulness training for maximum positive effect. You can read more about Ms Cording on her website; jessicacordingnutrition.com  

Smoking Cessation Hypnosis Workshop Series with Mary Beth

Smoking Cessation 
Maybe you know someone who smokes, or maybe you have struggled with smoking.  Quit smoking healthfully through hypnosis.  Group classes are being held on Saturdays in January and February.  Some people report smoking cessation after just one session, while others need several classes to really lick the habit.   Don’t let a belief that you should be able to quit in one day what took you years to build into today’s habit stand in the way of your health!  Make a commitment to yourself and attend all four classes. ($20 per class or $70 for all four in advance).  How many packs of cigarettes is $70 worth?

4 sessions

Saturdays  10-11:30 - Jan 28, Feb 4, Feb 11, Feb 18

Weight Control and Food Issues Hypnosis Workshop Series with Mary Beth

Weight Control and Food Issues

What are you hungry for? Reach ideal weight easily, safely, and permanently. Eliminate your desire to focus on food, naturally, with self-hypnosis for lifelong results. This safe and proven method does not involve the use of diets, pills, willpower or calorie counting. This program, which combines talk and hypnotherapy, supports you in safe and permanent weight control with lasting results.  ($20 per class or $70 for all four in advance)

4 sessions

Saturdays 1-2:30, Jan 28, Feb 4, Feb 11, Feb 18

Meditation Practice begins Friday evening, Jan 6 in Bergen County with Mary Beth

Meditation Training

Learn to quiet your mind and turn inward for many physical and emotional benefits.  It is okay to be a beginner or a skilled meditation practicioner. 

Ongoing First Friday of the month – call ahead to register.  ($20 per session or $80 for all five in advance).  Call ahead to register 201-394-2319 or mbdelbalzo@gmail.com

7-8:30pm, Jan 6, Feb 3, March 2, April 6, May 4

Twelve Blessings for a Wonderful Holiday Season

I was recently quoted by De'on Mallory, Fashion & Culture Writer, Stylist, Personal Shopper & Image Consultant, in the December issue of Bergen County, NJ's 201 Magazine about staying healthy and happy during the holiday season.  De'on's article lists a number of good tips for staying happy during the holiday season.  I enjoyed speaking with her when she was first putting the article together.  Here are a few tips for health and happiness, some from De'on, some from me.  I've also quoted Nutritionist Joy Bauer, and author and medium Karen Noe.

1. Put yourself on your own list - take care of yourself - no one else is going to do it for you!  You are in charge of your wellness.  This is my number one rule!

2. Schedule yourself so you can pace yourself.  Plan ahead and you'll know what you need when, and who is showing up.

3. Don't worry if the unexpected will pop up - it always does!

4. Keep and extra generic gift on hand - you will probably need it.

5. De'on says - take time to feel good on the outside - it is okay to look great!

6. Most of of say to stick to your budget - you'll feel better after the holidays.  Let's try and listen this year!

7. Joy Bauer, Nutritionist, says though it is hard to stick to a diet during the holidays, allow yourself one of each good thing - one drink, one of each of the appetizers, one dessert.  Though you may still indulge a little bit more than usual, it will give you some guideline for saying no and keeping in check, even while indulging yourself.

8. I always suggest that we take time to decompress and have a little quiet.  The holidays can be pretty frenetic.  Soft music helps, meditation and just breathing helps too!  How about taking a quick 10 minute quiet time - a little self-imposed time out.  Lay down, turn off the lights, close the door, turn everything off, just for a few minutes.  Alternately, get outside and breathe the fresh air for a few minutes.  Sunlight helps too.

9. Plan on a little altruism - giving makes us feel good. If you can't give money or gifts, give of your time.  Help out at a soup kitchen, or donate just a few canned goods.  It will help you get into the spirit of the season. Or, just reflect your love and blessings to others.

10. Remember, the holidays can be bright and sparkly, but it can also through some of us into a down mood.  We remember the people we miss who are no longer with us.  These times are milestones that sometimes cause us to look back and bring up old regrets.  We can only start from the present moment.  Go ahead and have your cry, but remember that today is a new day and we have a new chance to make our lives exactly the way we want to, starting from right this moment.  Envision exactly how you want to be, how you want to feel.  Imagine feeling that way, and it will actually help put you in that frame of mind and heart.

11. Accept help from others.  Whether it is monetary help or just help around the kitchen, say yes!  Make a list of what you are grateful for, who is in your life and the good things about them.

12. My talented friend, author and medium Karen Noe, suggests that we reflect on our lives and the people in it, and imagine what you could say to improve your relationship, if you could do it right now.  Take responsibility, write a letter telling them that you love them and that you wish them well.  Let go of blame and be filled with forgiveness.  You never have to mail the letter, but you will release yourself from having to carry around tough things from the past.

I hope these suggestions will help you have a wonderful, healthy and joyful holiday season!

On the Bus - Or - Be Careful of the Bus You Board

I went to Disneyworld last week. Correction - I was in Disneyworld for a corporate retreat. The weather was nice. No complaints. I had a lovely room, great weather. But lets backtrack for a moment. Our organization had made special arrangements for Disney's Magical Express, a bus service that picks up your bags from baggage claim and takes you to the front door of the resort you will make home for the next few days. Sounds great, yes? And mostly, it is. It is extremely well organized. Everyone is very pleasant and Disney understands crowd control. Did I say crowd?

While still at the airport terminal, I was told to go to a special part of the terminal to board the bus. There were hundreds of people on line before me, however, in the usual Disney fashion, the crowd control was exceptional and they were able to put us all on lines for buses going to the individual resorts as fast as you could say Jiminy Cricket.

I found myself getting into that waiting on line mindset that happens when you really don't have much choice, unless you want to grab a cab and pay the $60 or so. I could have done that, but I had already resigned myself to the line. First clue to giving it up to a greater power - in this case, Disney.

On the bus itself, a version of Radio Disney plays. First Shania Twain, then The Police, then Brickhouse, of all things, then Michael Jackson. I was a bit confused by the musical selections, but figured it was the something for everyone version of music programming. I think that the confusion was a form of relaxing the mind to get it ready for the total Disney immersion. As an hypnotherapist, I know that when we occupy the conscious mind, the subconscious opens up and becomes more receptive. I could name a thousand things at Disney that could put you in that receptive mind-frame. Be careful of the bus you board, and what you become receptive to.