MindBody&Soul – Holistic Psychotherapy Blog

Mindfulness and Meditation Group- Tuesdays beginning Oct 16th!

October 6, 2018May 17, 2020
by Katarzyna Haberko-Sandaire

This group focuses more on cultivating mindful living rather than delving deeper into therapeutic exploration.
It’s one (1) hour of mindful meditation, developing non-judgment, cultivating self-love, perhaps self- exploring a bit what’s underneath our anxieties. In a busy New York, it’s an opportunity for us to be still, be silent in a safe space sharing energy with just few others. It’s an opportunity to learn what it feels like to be heard, to feel safe, intention, patience, strengthening self-reliance, allowing, to hold space for others and listen, to not feel pressure to fix, and to let go. There will be an opportunity for some sharing in pairs and/or in group.
This group is great for:
– Self-care and self-acceptance
– Depression
– Anxiety
– Insomnia
– Social anxiety
– Practicing mindfulness
– Learning new meditation techniques
When: starts Oct 16th, Tuesdays at 12:30pm- 1:30pm ( 8 weeks).
Where: To Be Determined At a Later Time and Date

MindBody&Soul

FOOT SOAK TO DE-STRESS AND ELIMINATE TOXINS

December 16, 2017
by Katarzyna Haberko-Sandaire

Ingredients
• Peppermint essential oil
• Olive oil
• Lemon juice
• Epsom salt
• Mint tea
• A bowl of hot water
Instructions
Simply add all the ingredients in a bowl of hot water and mix everything well, then soak your feet in it for 15-25 minutes and rinse with water at the end. We also recommend scrubbing your feet with a pumice stone afterwards to remove all the dead skin cells from the surface.

MindBody&Soul

7 BEST MINDFUL HABITS

November 20, 2017
by Katarzyna Haberko-Sandaire

1. Practice Gratitude
Being grateful for the things you have in life is one of the most rewarding habits you can develop. It helps you appreciate the things you have and enjoy them, rather than compare yourself with others and desire what they have.
It is recommended to write down three things you are grateful for the first thing in the morning. It will take you only a few minutes of your time and help you enjoy the good emotions as you remember a good experience, time, or a person.
2. Feel your feet and palms
Focus on the pads of your feet and palms and feel the pressure of the feet against the floor, the cold or hot, the comfort and discomfort. Then, clench the hands into fits and release. Repeat a few times! This simple exercise will anchor you to the present moment.
3. Notice the environment
Take in your surroundings and allow your mind to let go. As you relax, you can see and hear the things around you, whether it is the phone in your hands or the items on your desk. Encompass your entire environment and you will gradually become aware of all the things around you.
4. Breathe Deeply
Virtually all meditation techniques focus on breathing because it is the ideal way to relax. Breathe deeply, inhale for three seconds and exhale for three seconds. Feel free to gradually increase the amount of seconds, which will boost the relaxation process.
5. Listen, don’t just hear
When conversing with someone, try to pay attention to the time in which you judge the person. Once you have noticed, you can try to avoid the judging and focus on the conversation instead. Listen and observe, don’t judge!
6. The Mindful Shower
Shower is the ideal time to practice mindfulness. The next time you have a shower, watch the water and notice how it feels as it washes your skin. Smell the body wash, focus your mind on the details, etc.
7. Mindful eating
Try to eat mindfully. This means that you should pay attention to the experience of eating, the smells, colors, temperatures, textures, and flavors. No multitasking- phones down! Focus both on the inside and outside of the body as well as the experience of your body. This will help you understand which food nurtures your body and which one should be avoided.

MindBody&Soul

MINDFUL WAY TO START YOUR DAY WELL

October 26, 2017
by Katarzyna Haberko-Sandaire

1) As soon as your alarm goes off, welcome the weather (rain or shine!). Simply opening a window does wonders for a sleepy brain. Look up at the sky and say Hello to a brand new day.

2) Next, stretch it out and energize your body. When we wake up the body, the mind will follow. Any short stretch routine will do the trick.

3) Finally, set an intention for how you want the day to go. Take one minute before you dive into your day, become aware of your breath, and then consciously choose an intention. An intention is a short, clear, positive statement, e.g. ‘my commute will go smoothly’; or ‘I will look for ways to enjoy my day no matter what’.

MindBody&Soul

YIN and Yang of Life

September 23, 2017
by Katarzyna Haberko-Sandaire

Sitting with my morning coffee on the porch enjoying the end of summer sunshine, I found myself staring at a huge, hairy, ugly spider. I am somewhat insect-phobic so to stare and especially admire a spider is highly unusual for me. Despite its’ obvious ugliness to me, I could see and marvel in its beauty; the elegance of its unique and purposeful body, the simplicity of the spiders’ purpose in Nature, the beauty and intricacy of its web. It’s powerful, dominant stance at the center of its web and its stillness in its patience all in one.
It helped me remember that life is kinda like that. YIN & YANG. Not always beautiful or perfect, and certainly not always working out the way we plan it out to be. But it is beautiful and it is balanced in its contradictions, in its’ flow of yin & yang. There is a definite yet subtle dance of give and take, the chase and surrender in Life. We have the power to fight its’ flow or take advantage of its ebb and flow.
I invite you today to mindfully, take a few second pause, on purpose, as many times as you want to.
TAKE A BREATH IN THAT PAUSE. TAKE ANOTHER BREATH. EXHALE.
How do you Feel?