Have you ever stopped to wonder “what are the benefits of practicing meditation or breathwork daily?” or “what is my yoga practice providing me aside from possibly a stronger core or arms?” I like to think of these somatic practices as a work “in” for our bodies. When we think of working out at the gym or at home, we often picture a routine with weights, machines, and music. Working out has great health benefits, such as a stronger body, heart, and longevity. Working out can also have a degree of difficulty and is often more strenuous on the body. However, working “in” goes deeper than this and provides us with an opportunity to focus on what is going on inside of us. I like to think of this process as an introspective practice that helps cultivate internal energy, awareness, and balance within the body and mind. Focusing inward helps us to connect with ourselves without needing to push our physical limits. Some benefits of this work can be to reduce stress or anxiety, promote alignment between mind, body, and our emotions, and to facilitate healing and self-awareness. One idea for creating a consistent work-in practice could be a dedicated daily stretch practice. Clear some space on the floor, cue up a playlist, and have tissues ready for whatever stuck emotions may happen to come up during your practice. Another idea could be to carve out time for meditation. This practice can range from 2 minutes to 2 hours and you can’t do it wrong! Just continue to circle back to focus on the breath. Adding in a mantra such as “Let Go” can be really helpful too. I encourage you to find what work “in” practice is best for you. I provided my favorite technique which I borrowed from my somatic training. Diaphragmatic Breathing Feel free to find a comfortable position, either seated or lying down. Your hands can rest gently in your lap, or you can begin to place one hand on your chest and one hand on your belly. If comfortable for you, you can close your eyes or let your gaze soften. Begin to notice your body. Notice the surface that is supporting you – your bed, your chair, your yoga mat, or the ground beneath you. Take 3 slow breaths in and out while allowing your shoulders, jaw, and space between your eyebrows to soften. I invite you to begin to notice your breath. Take note of how it moves into your nose and out of your nose or mouth. Simply observe. When you are ready if you have not done so already place one hand gently on your belly and the other on your chest. Take a slow, deep breath in through your nose, and visualize that breath filling up your belly. Feel the way your belly expands outward as if you are blowing up a balloon. Now exhale slowly through your nose or mouth, feeling your belly fall back towards your spine. Notice how your hand moves with it. Let the air leave completely, emptying your lungs at a steady pace. The hand on your chest might be aware of your heartbeat or it may feel the slight rise and fall of your chest while breathing. Begin to find a comfortable rhythm of inhales and exhales. If it helps, you can start to visualize your breath as ocean waves. The inhale draws the waves in while your exhale pushes the waves back out from the shoreline. When you feel ready, you can begin to notice the space around you. Start to wiggle your hands and toes. Maybe take some wrist or ankle circles. Once feeling fully grounded, open your eyes gently if they were closed. Notice the feeling in your body. Carry this calm and centered energy with you into the rest of your day. Written by Kathryn Smilowitz, LSW, Presence of Mind Therapy

Between the news cycle, decreasing hours of sunlight everyday, and the chaos associated with the upcoming holiday season, it would make a lot of sense right now if you’re feeling stressed. Or really stressed. For what it’s worth, you’re in good company—according to the American Psychological Association, 89% of people say they feel increased concerns this time of year around things like social pressure to make the holidays ~perfect~, spending too much money, food/alcohol issues, and family drama. Does any of that ring a bell? (If it does, congrats! You are definitely a human being.) While tempting, you don’t have to turn to self-destructive coping choices like isolating yourself or relying on substances right now. You have other options. These are some of my favorites, all borrowed from DBT: 1) Practice accepting emotions as pieces of information. When you’re feeling a strong feeling, name it. Own it. Allow it in. Validate it. Assume that you’re experiencing it because your body is trying to protect you. Thank yourself for having received the info, and accept that even if you don’t know why that emotion is getting kicked up for you, it probably makes sense from a perspective that you’re not considering right now that you can unpack later in therapy. 2) Cope ahead. Picture ahead of time how certain stressful situations will likely play out during the holidays, and make a literal plan on what you’re going to do in different scenarios to keep your stress regulated. Work with your therapist to explore skills from setting boundaries to deep breathing for moments that feel particularly tricky. 3) Remember that you always have four options to choose from when trying to solve a problem: Change the situation (even if that means leaving it or opting out entirely) Learn to love or at least feel better about the problem so that it isn’t a problem anymore Tolerate and accept both the problem and how much you hate the problem Stay miserable and do nothing For example: Let’s say you secretly hate eggnog, and your family has a yearly eggnog appreciation event. Here are some of your choices: A. Don’t go to the event. Plan something fantastic to do by yourself that day. (Remember: Alone time is not the same thing as isolation!) B. Go all in with a green suit and make being the Eggnog Grinch your fun new role at the party C. Let yourself hate eggnog and the party, and go anyway—but while you’re there, commit to internally experiencing the party as though you were an anthropologist studying a particularly peculiar group of people D. Continue to secretly hate eggnog, go to the party, and try again in 2025 If you go with option D, it’s definitely going to be worth exploring in therapy 🙂 If you or someone you know needs support now, call or text 988 or chat at 988lifeline.org/chat. If you’re experiencing an emergency, call 911 or go to your nearest emergency room. Written by, Rachel Christensen, LMSW

Mindbody connection and nervous system regulation are the new approach to mental health treatment. Learn about Polyvagal Theory in simple terms and find a therapist who can help you.

The body remembers even if the mind forgets.

Physical Boundaries – This includes protecting and maintaining your personal space, your comfortability with touch (i.e. handshakes, hugs), and your basic physical needs, such as resting, eating food, drinking water, going to the bathroom, etc.   Emotional Boundaries – This includes discerning when is the appropriate time to share or not share emotions to prevent “emotional Read more » The post 10 Types of Boundaries That You Need appeared first on Presence Of Mind Therapy.

Boundaries are not metaphorical invisible fences and walls that we put around ourselves to keep people out. A boundary is in fact a useful mechanism that helps make it easier for others to get close to us. Boundaries allow us to create healthy relationships by building a sense of trust with another. By setting healthy Read more » The post Healthy Boundaries: What Are They And Why Do We Need Them? appeared first on Presence Of Mind Therapy.

Have you ever thought about beginning a meditation practice, but are not quite sure where to start? It may seem a bit overwhelming at first, but it does not have to be. Here are some tips and suggestions that may help guide you in building your daily or weekly meditation practice. Ultimately, you will want Read more » The post How To Start A Meditation Practice appeared first on Presence Of Mind Therapy.

The ideal candidate for this position will be a NJ licensed therapist that is able to work with a variety of populations using sound clinical theory and judgement. Niche and specialty experience are preferred. Presence of Mind Therapy prides itself on holistic healing via the mind-body-spirit connection and so licensed therapists with an interest in Read more » The post Join Our Team appeared first on Presence Of Mind Therapy.

Everybody is different and this fact is extremely relevant when it comes to anxiety treatment. If you feel like you are having a hard time with this treatment, there are a few tips that you can use. In this article, we are going to look at four different tips to help you get the most Read more » The post 4 Tips to Help You Get the Most Out of Your Anxiety Treatment appeared first on Presence Of Mind Therapy.