August '24 Edition

WELCOME TO OUR MONTHLY NEWSLETTER!

Welcome to the Rockland County Counseling Services monthly newsletter! We're excited to bring you a rich blend of content designed to support your journey towards holistic health and wellness. Each edition will feature spotlights on our dedicated therapists, giving you a closer look at the professionals committed to your care. Stay informed about our upcoming workshops, where you can engage in transformative experiences and learn new skills. Dive into our psycho-education section for valuable insights and tips on various mental health topics, and explore all things health and wellness to enhance your overall well-being. Join us each month as we empower you with knowledge, support, and inspiration for a healthier, happier life.

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The Art of Being Present

What if you had a nickel for every time someone told you to be more mindful? Mindfulness seems to be the go-to strategy, with therapists, yoga teachers, and health & wellness influencers all boasting about its benefits. Even with mindfulness being all the rage, has anyone ever explained how to actually be, well, more mindful? If you're asking the same question, don't worry—we're here to help!

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EMBRACE PRESENTS:

☼Mindfulness 101☼

Course Overview: This course will guide you through the principles and practices of mindfulness. By the end of this course, you will have a toolkit of mindfulness techniques to help improve your mental well-being and overall quality of life.

Course Objectives:

• Understand the concept of mindfulness and its benefits.

• Learn and practice various mindfulness techniques.

• Develop a personal mindfulness routine.

Lesson 1: Time for a History Lesson

While meditative and contemplative practices can be found in every religion, what we consider mindfulness in the West comes from the traditions of Buddhism. With the seeds of Eastern philosophies and practices were planted in America during the hippy movement of the 60s and 70s, it wasn't until the 90s that they started to bloom. This was when philosophy and psychology merged to create... you guess it - mindfulness.

Lesson 2: What is Mindfulness?

Do you remember the arcade game frogger? (I know, I'm showing my age) It's ok if you don't - just imagine an anxiety inducing game where you have to get a frog to jump across 10 lanes of traffic. Your thoughts are a lot like that - cars honking, people rushing, lights flashing everywhere. Mindfulness is like hitting the pause button, stepping out of the chaos, and noticing the little things you often zoom past: the feel of the breeze, the sound of your footsteps, or the rhythm of your breath. It’s about tuning in to the here and now, embracing each moment without getting caught up in the traffic of your thoughts. By practicing mindfulness, you’re not just escaping the noise; you’re learning to dance with it, finding joy in the simplest things, and unlocking a sense of calm and clarity you didn’t know was possible.

Lesson 3: The Benefits

1. Reduces Stress

2. Increase Compassion

3. Reduces Chronic Pain

4. Improves Relationships

5. Boosts Immune Function

6. Decreases Anxiety and Depression

7. Improves Focus and Concentration

Lesson 4: Breathing Techniques

Box breathing, also known as four-square breathing, is a powerful technique to help calm your mind and body. It involves inhaling deeply for 4 counts, holding the breath for 4 counts, exhaling for 4 counts, and then holding the breath again for 4 counts. By practicing box breathing, you’re giving yourself a quick mental reset, making it a great tool to use anytime you need to find a moment of peace amidst a busy day.

Lesson 5: Body Scan Meditation

Lesson 6: Developing a Personal Mindfulness Routine

There is no one-size-fits-all approach to mindfulness, which just means that you can customize! To help get the creative juices flowing, we've created a mindfulness schedule - don't worry we know you're busy, so take what you want and leave what you don't.

Morning

• Morning Meditation

• Yoga/Breathing

• No screen time for an hour after waking

• Set an intention for the day

Afternoon

• Body scan meditation after a meeting or class

• Mindfulness/Color walk

• Practice eating your lunch slowly with no distractions

Evening

• Reflection

• Reading

• Name 3 things you are grateful for

• Turn your bedtime routine into a mindful ritual

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Resources

Headspace holds all things mindfulness. From mindful parenting and a collection created to empower woman to deepening your mindfulness practice and getting that 5 minute fix in this app has it all.

Just a heads up - purchase is required. *

headspace