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  

Turn over a new leaf – make friends with yourself!

from PinWords and crookedstripes.wordpress.com

Recently, and, actually, quite often, my clients come wanting to improve relationships with others. Good relationships often elude us. With many of us, it is often apparent that the relationship most in need of mending was relationship with self. How do we make friends with ourselves?  Also, why bother?

The Untouchables

There are often people in your life who I call untouchables, meaning people with whom you forgive all and almost always employ understanding.  The upside to this type of behavior is that you already know how to forgive, to let go. Try pretending that you are one of those people. After a while, if something is for your benefit, the result could very well be lasting.   The downside of this behavior is that we sometimes stuff down feelings rather than feeling them, coming to terms with them and then letting go.  You will know which you are doing by your feelings. If you feel good, you have let go.  If you do not feel good, you are probably stuffing.

Let go – it’s a good idea 

Why is letting go a good idea?  Sometimes we are conditioned to want retribution, or understanding, love, compassion or an apology. You might never receive these from some others. They just might not be capable, or, they don't understand that they have wronged you.  More good news - you are capable of understanding, of forgiving and loving yourself. You know how you feel. Practice compassion.  Begin with yourself.

Why Bother?

What happens when we do not let go?  It gets stuck – stuck in our heads, stuck in our hearts and feelings, and ultimately, stuck in our bodies.  By letting go, we allow ourselves to also let go of the feelings and symptoms that result when we hold on.  Our bodies get loud when we hang on by manifesting symptoms that can build up over time.  By letting go we give ourselves a chance to heal.

Just say it - I love myself

Try saying this short phrase: "even though I (whatever is upsetting you about yourself), I completely forgive and unconditionally love myself at this moment in time".   If you want to, you can put your hands over your heart as you say it, or even hug yourself.

The answer is yes

You don't need to sustain the feeling - just say it. At first it may be foreign or feel like a lie, but keep it up every day for 21 days. Many studies say that it takes about three weeks to break a habit and start a new habit.  Maybe it will take you a bit longer, but hang in there.    Won't it be worth it?  Just in case you are not sure, the answer is yes!