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Aging, mindfully, gracefully, megan, bartley

Aging Mindfully

06 June 2023/in Mindfulness, Podcast, Self Love, Therapy/by Megan Bartley

In this episode of the SOS Podcast, hosts Megan Bartley and Rob Giltner celebrate Megan’s birthday while discussing the subjective nature of aging and the power of mindfulness in awakening new neural pathways. They also share personal updates and stories, including Megan’s favorite childhood birthday memory. Join them as they shift their sh!t and explore the complexities of life.

Navigate aging with a positive attitude.

Aging is a natural process that we all go through. However, it is often accompanied by fear and anxiety. As we age, we may start to worry about our physical appearance, our health, and our ability to keep up with the fast-paced world around us. But embracing aging with a positive attitude can help us navigate this process with grace and ease.

 

One of the keys to embracing aging is to focus on the positive aspects of getting older. As we age, we gain wisdom and experience that can help us navigate life’s challenges with greater ease. We also have the opportunity to cultivate deeper relationships with those around us, as we have more time and experience to invest in our connections with others.

 

Another important aspect of embracing aging is to take care of our physical and mental health. This means eating a healthy diet, getting regular exercise, and staying mentally engaged through activities like reading, learning new skills, and socializing with others. By taking care of our bodies and minds, we can ensure that we stay healthy and vibrant well into our later years.

 

It is also important to cultivate a positive attitude towards aging. Instead of seeing it as a negative process, we can view it as an opportunity for growth and transformation. By embracing the changes that come with aging, we can learn to appreciate the beauty of life at every stage.

 

In conclusion, embracing aging with a positive attitude is essential for living a happy and fulfilling life. By focusing on the positive aspects of aging, taking care of our physical and mental health, and cultivating a positive attitude, we can navigate the aging process with grace and ease. So let’s embrace aging and all that it has to offer!

 

“Reevaluate priorities in 40s.”

As we age, our priorities and perspectives on life change. In our 40s, we often experience a reevaluation of our priorities and what truly matters in life. This is commonly referred to as the “fuck it 40s” because we become less concerned with things that used to bother us and more focused on what brings us joy and fulfillment.

 

In the SOS podcast, Megan discusses her experience with the “fuck it 40s” and how it has changed her perspective on life. She talks about the realization that material possessions do not hold as much importance as they once did and the importance of focusing on relationships and experiences.

 

Megan also discusses the challenges of being in the “sandwich generation,” where individuals are taking care of their own children while also caring for aging parents. This can be a difficult time, but it also provides an opportunity for reevaluation and reassessment of priorities.

 

One of the key takeaways from this episode is the importance of embracing aging with a positive attitude. Megan discusses her own optimistic outlook on life and the importance of celebrating the fact that she was born. By focusing on the positive aspects of aging, taking care of our physical and mental health, and cultivating a positive attitude, we can navigate the aging process with grace and ease.

 

In conclusion, the “fuck it 40s” provides an opportunity for reevaluation and reassessment of priorities. By focusing on relationships and experiences, taking care of our physical and mental health, and embracing aging with a positive attitude, we can live a happy and fulfilling life. So let’s embrace aging and all that it has to offer!

 

Celebrate all aspects of life.

Megan and Rob’s conversation touches on the topic of celebrating all aspects of life, not just on special occasions like birthdays. They discuss how they have been approaching their own birthdays as they enter their 40s. They reflect on how they have shifted their focus from material gifts to experiences and relationships. They also mention how they have been taking better care of their physical and mental health.

 

The conversation highlights the importance of celebrating all aspects of life, not just the milestones. Megan and Rob talk about how they have been celebrating their accomplishments in work and personal life. They mention how they have been reflecting on their past achievements and optimizing them for the future. They also discuss the importance of taking breaks and traveling as a way to recharge and celebrate life.

 

Their conversation also touches on the topic of aging and how it can be embraced with a positive attitude. Megan and Rob talk about how they have been reevaluating their priorities and focusing on what truly matters in life. They mention how they have been embracing aging as a natural part of life and not something to be feared or avoided.

 

Approach aging with mindfulness.

How can we approach aging with mindfulness? Megan shares her positive attitude towards aging and how she sees it as an opportunity to gain more experience and wisdom. She also mentions how some people tend to fight against aging, which can lead to negative feelings and judgments toward themselves.

 

The concept of mindfulness is introduced as a way to embrace aging. Mindfulness is defined as a nonjudgmental observation of thoughts, feelings, and experiences. By practicing mindfulness, we can become more aware of our thoughts and emotions and learn to accept them without judgment.

 

Megan also talks about the importance of taking care of physical and mental health as we age. This includes getting enough rest, staying active, and seeking support when needed. By prioritizing our health, we can improve our overall well-being and enjoy life to the fullest.

 

Megan and Rob also touch on the idea of letting go of societal expectations and embracing our unique journey. They mention how some people may feel pressure to look a certain way or achieve certain milestones by a certain age. However, by letting go of these expectations, we can focus on our own journey and celebrate our accomplishments, no matter how big or small.

 

Accept and nurture aging gracefully.

Let’s ditch the negative connotations of aging. We can accept and nurture aging gracefully. We can look back on our lives and only focus on what we haven’t achieved can be painful. However, by accepting and nurturing ourselves, we can have a healthy relationship with aging. Mindfulness can play a vital role in this process as it helps us live in the present moment and appreciate what we have.

 

Megan and Rob talk about societal expectations regarding aging, such as the pressure to look youthful. They discuss how people often do things to enhance their appearance, such as coloring their hair or wearing fake eyelashes. While there is nothing wrong with these practices, it is essential to ask ourselves why we are doing them. Are we doing it for ourselves or because we feel pressure from society? By understanding our motivations, we can make more informed decisions about how we want to age.

 

We also need to take care of our health as we age. By eating well, exercising regularly, and getting enough sleep, we can improve our physical and mental well-being. These habits can also help us feel more confident and comfortable in our bodies as we age.

 

Change your perception of aging.

One key takeaway from this episode is the idea of changing our perception of aging. The speakers discuss how our beliefs about what it means to be “old” can limit our potential and affect our health. By challenging these beliefs and adopting a more positive outlook, we can live longer and healthier lives.

 

  1. One way to change our perception of aging is to focus on mindfulness and self-care. Megan and Rob emphasize the importance of taking care of our bodies and minds, whether through exercise, meditation, or other practices. By staying present in the moment and nurturing ourselves, we can reduce stress and improve our overall well-being.

 

  1. Another important aspect of changing our perception of aging is letting go of societal expectations. Megan and Rob point out how our culture often associates aging with decline and loss, but this does not have to be the case. By embracing new experiences and relationships, we can continue to grow and thrive as we age.

 

Ultimately, remember that aging is a natural and inevitable part of life, but it does not have to be a negative one. By changing our perception of aging and embracing all that life has to offer, we can live a happy and fulfilling life at any age.

 

Seek out new experiences.

One way to embrace aging and continue to grow is to seek out new experiences. You can:

  • learning something new
  • taking up a new hobby 
  • travel to new places 

These are exciting ways to build new neural pathways and keep our minds active and engaged. By doing so, we can avoid falling into the trap of autopilot and routine, which can lead to feelings of boredom, stagnation, and even depression.

 

By becoming more conscious of our thoughts, feelings, and behaviors, we can start to see things from different angles and awaken our autopilot. This can help us become more aware of the opportunities and possibilities that exist around us, and allow us to make more intentional choices about how we want to live our lives.

 

Of course, embracing new experiences can be scary and uncomfortable at times. It can be tempting to stick with what we know and what feels safe, rather than taking risks and trying new things. However, the rewards of stepping outside our comfort zones can be immense. By challenging ourselves and pushing our boundaries, we can discover new strengths, talents, and passions that we never knew we had.

 

Embrace your true self fully.

This means accepting all aspects of yourself, even the ones that others may not understand or appreciate. It’s about being true to who you are and not trying to conform to societal expectations or the expectations of others.

 

Megan talks about how she has always focused on being Megan and not just a wife, mother, or any other label that society may try to place on her. She acknowledges that there are parts of her that may be seen as introverted or not as outgoing as others, but she embraces these aspects of herself and doesn’t try to change them to fit in with others.

 

This is an important message for all of us to hear. We often try to fit into certain boxes or labels, whether it’s at work, in our personal lives, or in society as a whole. We may feel pressure to conform to certain expectations or to be someone we’re not in order to fit in.

 

But the truth is, when we try to be someone we’re not, we’re not being true to ourselves. We’re not living authentically, and we’re not living our best lives. When we embrace our true selves fully, we can live more fulfilling lives and be happier and more content.

 

This doesn’t mean that we shouldn’t strive to improve ourselves or try new things. In fact, the podcast encourages us to embrace new experiences for growth, no matter our age. By doing so, we can continue to learn, grow, thrive, and make the most of the time we have on this earth.

 

In conclusion, embracing your true self fully is essential for living a fulfilling and authentic life. It means accepting all aspects of yourself and not trying to conform to societal expectations or the expectations of others. So let’s embrace who we are and live life to the fullest, no matter our age or circumstances.

 

Click HERE to listen to the Shifting Our Sh!t podcast

 

https://mindfulness-center.com/wp-content/uploads/2023/06/WIN_20220711_09_28_37_Pro.jpg 1440 2560 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-06-07 18:48:502023-06-07 18:49:41Aging Mindfully
Megan Bartley, Mega, Bartley, Hand Mirroring, Hand, Mirroring, Hypnosis, Ernest Rossi

Hypnosis Made Simple: Hand Mirroring Exercise

05 May 2023/in Blog, Podcast, Self Love, Stress, Therapy, Trauma/by Megan Bartley

Megan Bayles Bartley here.

In our most recent episode (#27) of Shifting Our Shit (S.O.S.) Podcast (CLICK HERE to listen), I referenced a cool technique I’ve been reading about in Creating Consciousness: How Therapists Can Facilitate Wonder, Wisdom, Truth, & Beauty called Hand Mirroring. As promised in that episode I promised to make a video and offer it for you for free! Please fill out the form below to instantly receive the video link AND have the video link emailed to you! I hope you enjoy it!

https://mindfulness-center.com/wp-content/uploads/2022/08/WIN_20210308_10_49_38_Pro.jpg 1440 2560 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-05-12 21:22:102023-05-12 21:22:10Hypnosis Made Simple: Hand Mirroring Exercise
Don't Go to Sleep, sleep, rest, kids

Don’t Sleep On This

05 May 2023/in Blog, Books, Podcast, Self Love, Stress/by Megan Bartley

In episode 11 of the SOS podcast, Megan Bartley and Rob Giltner discuss the importance of rest and sleep for our overall health. They start by sharing their own experiences with Monday anxiety and how the podcast recording sets a nice pace for the week. They then dive into the science of sleep, including the different stages of sleep and the impact of sleep deprivation on our physical and mental health. Megan and Rob also offer practical tips for improving the quality and quantity of our sleep, such as setting a consistent sleep schedule and limiting screen time before bed. Overall, the episode emphasizes the importance of prioritizing rest as a key component of our overall well-being.

 

Get a good quality sleep.

Getting enough quality sleep is essential for our physical and mental health, yet it is often overlooked or taken for granted. According to the Today Show and CBS Mornings, sleep is trending and people are becoming more aware of its importance. This is likely due to the pandemic and the need to focus on what truly matters.

 

When we don’t get enough quality sleep, it can have a negative effect on our physical and mental health. Lack of sleep can lead to fatigue, irritability, difficulty concentrating, and an overall decrease in productivity. It can also increase our risk of developing chronic health problems such as diabetes, heart disease, and obesity. Additionally, lack of sleep can lead to depression and anxiety.

 

Fortunately, there are several steps we can take to ensure that we get enough quality sleep. First, it is important to establish a consistent sleep schedule and stick to it. Going to bed and waking up at the same time every day helps to regulate our body’s internal clock and can make it easier to fall asleep and stay asleep. It is also important to avoid caffeine and other stimulants late in the day and to limit our exposure to blue light from screens before bed. Additionally, creating a relaxing bedtime routine can help us to wind down and prepare for sleep.

 

Finally, it is important to be mindful of our sleep environment. Our bedroom should be dark, cool, and quiet, and it should be free from distractions such as TVs, phones, and computers. Investing in comfortable bedding and a supportive mattress can also help us to get a better night’s sleep.

 

Getting enough quality sleep is essential for our physical and mental health. By following these simple steps, we can ensure that we get the rest we need and wake up feeling refreshed and ready to take on the day.

 

Rest your mind to be productive.

Resting your mind is just as important as getting enough sleep. Resting your mind allows you to be more productive and creative. When we are constantly multitasking and our minds are going a mile a minute, it can be difficult to focus and be productive. Taking the time to rest your mind can help to clear your thoughts and allow you to focus on the task at hand.

    

One way to rest your mind is to practice mindfulness. Mindfulness is the practice of being present in the moment and aware of your thoughts and feelings. This can be done through meditation, deep breathing, or simply taking a few moments to pause and observe your thoughts. By taking a few moments to focus on your breath and bring your awareness to the present moment, you can let go of the worries and stress that can often prevent us from being productive.

    

Another way to rest your mind is to take a break from technology. Technology can be a great tool for getting things done, but it can also be a distraction. Taking a break from technology can help to clear your mind and allow you to focus on the task at hand. Taking a walk, reading a book, or even just sitting in silence can help to reset your mind and allow you to be more productive.

    

Lastly, getting enough sleep is essential for resting your mind. Getting enough sleep helps to restore your body and mind, allowing you to be more productive and creative during the day. Make sure to get enough sleep every night, and if you are having trouble sleeping, try some relaxation techniques such as meditation, deep breathing, or even just listening to calming music.

    

Resting your mind is essential for being productive and creative. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day.

 

Slow down to go faster.

When multitasking, it is important to pay attention to the speed of your thoughts. If you find that your thoughts are racing at 300 miles an hour, it’s time to slow down. By taking the time to slow down and process your thoughts, you can make sure that you are not experiencing burnout.

 

When it comes to multitasking, it is important to find the right balance. If you find yourself in a stressful situation, it’s okay to speed up your multitasking. However, it’s important to recognize when you need to slow down and take a break. Taking a break can help you to clear your mind and refocus.

 

Mindfulness is a great way to slow down and focus on the present moment. By taking the time to practice mindfulness, you can become more aware of your thoughts and feelings. This can help you to be more mindful of the tasks you have to do and can help you to be more productive.

 

It is also important to take a break from technology. Technology can be a great tool for productivity, but it can also be a distraction. Taking a break from technology can help you to clear your mind and focus on the task at hand.

 

Finally, it is important to get enough sleep. Sleep is essential for your physical and mental health. When you get enough sleep, you can ensure that your mind is rested and ready to take on the day.

 

Slowing down to go faster is an essential part of multitasking. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day. By slowing down and being mindful of your thoughts and feelings, you can make sure that you are not experiencing burnout and are able to be productive and creative.

 

Believe in what works for you.

One of the most important things to remember when it comes to rest and relaxation is to believe in what works for you. Everyone needs different things in order to relax and rest, and it is important to find what works for you and to stick with it. For some, it may be reading a book or listening to music, while for others it may be taking a hot bath or going for a walk. Whatever it is, it is important to believe that it will work for you and to trust that it will help you to relax and rest.

 

Another important aspect of rest and relaxation is to practice mindfulness. Mindfulness is the practice of being aware of your thoughts and feelings in the present moment. This can help to reduce stress and anxiety, as well as to create a sense of calm and peace. It can also help you to be more aware of your body and to recognize when you need to take a break or to slow down.

 

Finally, it is important to get enough sleep. Sleep is essential for our physical and mental health, and it is important to make sure that you are getting enough restful sleep. This can include setting a regular bedtime and sticking to it, avoiding screens before bed, and avoiding caffeine and alcohol in the evenings.

 

Believing in what works for you and taking the time to practice mindfulness and get enough sleep can help you to stay rested and productive. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need.

 

Focus on rest, not sleep.

In today’s society, it is easy to believe that we need something outside of ourselves to help us get the rest and relaxation that we need. We often think that we need to take something to help us sleep, such as herbal remedies or homeopathic remedies, and even CBD. However, it is important to remember that everybody’s bodies are different, and that what works for one person may not work for another. It is important to talk to your doctor about any remedies you are considering, as there could be other things going on than just not being able to sleep.

    

It is also important to remember that rest is just as important as sleep. Taking the time to rest can help to increase your recovery level and can help you to perform better. Professional and amateur athletes are now being given tracking devices to gauge their sleep and recovery, as science is showing the connection between rest and peak performance. It is important to take the time to rest and relax, and to give your mind a break.

    

Finally, it is important to be intentional about the words you use when you are getting ready for bed. Instead of thinking “I’m going to have a crappy night’s sleep,” it is important to remind yourself that your only responsibility is to get a good night’s rest. This can help to reduce anxiety and can help you to get the rest and relaxation that you need. 

    

Taking the time to focus on rest, rather than sleep, can help you to stay rested and productive. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative.

 

Dreams are important and valid.

Dreams are important and valid. They can be a way to process and make sense of the world, and can be used to gain insight into our thoughts and feelings. Dreams can be a way to explore our subconscious and can help to provide us with a deeper understanding of ourselves and our lives. 

 

Dreams can be used to:

  • process our emotions and experiences, and can provide us with a deeper understanding of our lives and the world around us.
  • gain insight into our lives and our relationships. Dreams can provide us with a way to explore our relationships, and can help to provide us with a deeper understanding of how we interact with others. Dreams can also be a way to explore our own emotions, and can help to provide us with a deeper understanding of our own feelings and thoughts.
  • explore our creativity and ideas. Dreams can provide us with a way to explore our creative ideas, and can help to provide us with a deeper understanding of our potential and capabilities. Dreams can also be used as a way to gain insight into our own potential, and can help to provide us with a deeper understanding of our own capabilities and potential.
  • explore our spiritual and religious beliefs. Dreams can provide us with a way to explore our spiritual and religious beliefs, and can help to provide us with a deeper understanding of our beliefs and our connection to the divine.
  • explore our fears and anxieties. Dreams can provide us with a way to explore our fears and anxieties, and can help to provide us with a deeper understanding of our fears and anxieties.

 

Dreams are important and valid. They can provide us with a way to explore our thoughts, feelings, relationships, creativity, spiritual and religious beliefs, and fears and anxieties. Taking the time to explore our dreams can help us to gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us.

 

Listen to your subconscious.

Dreams can be interpreted in a variety of ways. Some people believe that dreams are a way for our subconscious to communicate with us, while others believe that they are simply manifestations of our thoughts and feelings. Regardless of the interpretation, it is important to pay attention to the messages our dreams are sending us.

 

One way to interpret dreams is to look for symbols. Symbols can represent different aspects of our lives, such as our relationships, our feelings, or our goals. For example, if you dream of a deer, it could represent your feelings of being skittish or cautious. Or it could mean something else entirely, depending on your own personal interpretation.

 

Another way to interpret dreams is to look at the people and objects in them. Dreams can be a way for our subconscious to communicate with us, and the people and objects in our dreams can represent different aspects of our lives. For example, if you dream of a house, it could represent yourself, and the people and objects in it could represent different parts of yourself.

 

Finally, it is important to listen to our own interpretations of our dreams. It is easy to find dream interpretations online, but it is important to remember that the meaning of a dream is personal to us. We all have our own unique experiences and beliefs, and these will shape the way we interpret our dreams.

 

Dreams can be a powerful tool for self-discovery and understanding. By taking the time to explore our dreams, we can gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us. Listening to our subconscious and interpreting our dreams can be a great way to gain insight into our lives and our true selves.

 

Trust yourself and rest.

However, it’s also important to remember that we can only truly trust ourselves. We can’t rely on outside sources to provide us with the answers we need. We must take the time to listen to our inner voice and trust our instincts. This is especially true when it comes to rest. 

 

We often put so much pressure on ourselves to get enough sleep, but this can be counterproductive. Instead of trying to force ourselves to sleep, we should focus on finding what’s restful to us. This could include taking breaks throughout the day, or even just focusing on our breathing for 30 seconds when we’re at a stoplight. We should also be curious about how we can allow our minds to rest throughout the day. 

 

It’s important to remember that we are the experts on ourselves. We should be curious and ask ourselves what we need in order to rest. This could be different for everyone, and could include things like a dark room, earplugs, and a warm blanket. We should also take inventory of when we need rest and what has worked and hasn’t in the past. 

 

By trusting ourselves and taking the time to rest, we can gain greater insight into our lives and our true selves. It’s important to remember that we are the experts on ourselves and that we should take the time to listen to our inner voice and trust our instincts.

 

Get adequate sleep.

Getting adequate sleep is essential for both physical and mental health. Sleep deprivation can lead to a variety of health concerns, including an increased risk of obesity, diabetes, heart disease, and stroke. It can also lead to cognitive impairment, depression, and anxiety. Lack of sleep can also impair your ability to concentrate and make decisions, leading to poor performance at work or school.

 

In today’s world, it can be difficult to find the time to get enough rest. Our lives are busy and it can be hard to prioritize sleep. However, it is important to make it a priority. It is important to create a healthy sleep routine and stick to it. Make sure to get an adequate amount of sleep each night, which is typically between 7-9 hours. It is also important to create a comfortable sleep environment. Make sure your room is dark, quiet, and cool. Avoid screens an hour before bed and try to limit caffeine and alcohol consumption.

 

In addition to getting enough sleep, it is also important to practice good sleep hygiene. This includes avoiding napping during the day, avoiding caffeine late in the day, and avoiding stimulants such as television, computers, and phones before bed. It is also important to practice relaxation techniques such as deep breathing, yoga, and meditation.

 

Getting adequate sleep is essential for our physical and mental health. Doing so can help reduce stress, improve concentration, and boost our overall wellbeing. It is important to prioritize sleep and create a healthy sleep routine. By doing so, we can ensure that we are getting the rest we need to be our best selves.

Click HERE to listen to the Shifting Our Sh!t podcast

https://mindfulness-center.com/wp-content/uploads/2018/09/40ish-podcast.jpg 432 432 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-05-07 22:14:002023-05-07 22:32:07Don’t Sleep On This

Bite-Sized, Affordable Online Courses for Self-Care

04 April 2023/in Blog, Online Courses, Relationships, Self Love, Stress/by Megan Bartley

Self-Care for ALL!!

Whether you have never been to therapy before or you have graduated from therapy, these courses are wonderful ways to learn and remind yourself how to best take care of yourself! These on-demand, self-study videos are offered in bite-sized nuggets, they also cost less than ONE therapy session! And they NEVER expire so you can watch them year after year to remind yourself of what you learned. How awesome is that?

Current Course Offerings

The Art of Saying “No”

Reclaim your time and energy by learning how to think about boundaries in new ways. None of us need MORE to do, but what if we could THINK about things in new ways and have AHA moments?! CLICK HERE to find out more!

Dealing with Difficult People

We all have that person. You know who I’m talking about! That one person that is uber difficult to be around or talk with and sucks the life out of you.  This short and affordable course gives you new insight and methods in dealing with that person so you don’t feel so overpowered by that person and you can gain your energy back! CLICK HERE to find out more!

Let That S#!t Go!

This one-hour deeply relaxing mindfulness meditation helps you let go of the mental, emotional, and behavioral patterns you have been stuck in. Oftentimes we need to release these patterns so we can move forward into new patterns that work better for us. CLICK HERE to find out more!

Time Efficient & Affordable!

Courses range from a total of 75 minutes to less than 2 hours and are segmented into 12-minute (or less) videos. The one exception is with Let That S#!t Go!, which is one continuous hour for maximum relaxation and integration.
Prices currently range between $18.88 and $74 depending on the course, length of time, and amount of information given.

FREE Course Giveaway Opportunity!

On the last Friday of every month, we pick a winner for a free book or free course giveaway through the initial pop-up form on our website. If you’d like to enter to win, please do so below!
https://mindfulness-center.com/wp-content/uploads/2019/11/LouisvilleMindfullnessFinal-53-scaled.jpg 1709 2560 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-04-18 16:27:242023-04-18 16:27:24Bite-Sized, Affordable Online Courses for Self-Care
boundaries

Boundaries, Self-Care & Difficult People: Part 1

04 April 2023/in Blog, Podcast, Relationships, Self Love/by Megan Bartley

On Episode 23, Part One of SOS, Rob and Megan discuss difficult people and the challenge of setting boundaries and practicing self-care with individuals who demand attention or participation. They explore different types of difficult people and the reasons why it can be hard to say no, particularly for people with high empathy. The episode highlights the importance of taking care of oneself and recognizing when it’s necessary to say no.

Set healthy boundaries.

Setting healthy boundaries is an important part of life. Whether it be in relationships with family, friends, or co-workers, learning how to set boundaries can help us take better care of ourselves and protect our emotional and physical health.

One of the most common issues people face when it comes to setting boundaries is dealing with difficult people. Difficult people can come in many forms, such as a boss, spouse, neighbor, or even one of your own children. In these cases, it is important to remember that it is not your responsibility to take care of someone else, but rather to take care of yourself. This can be especially challenging for those who are highly sensitive or empaths, as they often feel a strong sense of responsibility to help others.

When it comes to setting boundaries, it is important to remember that saying “no” is an acceptable response. It is not necessary to feel guilty for saying no, as it is perfectly acceptable to take care of yourself first. Additionally, it is important to remember that when it comes to setting boundaries, it is an art. It is not necessary to be harsh or abrupt, but rather to be honest and direct. 

In order to set healthy boundaries, it is important to practice self-care. This can include taking time for yourself to relax and recharge, as well as taking time to practice the art of saying no. It is important to remember that it is okay to take care of yourself in order to protect your own emotional and physical health. 

Overall, setting healthy boundaries is an important part of life. It is important to remember that it is okay to take care of yourself and to practice the art of saying no. Taking the time to practice self-care and learn how to set boundaries can help protect our emotional and physical health.

Pressure versus Choice.

When it comes to taking care of ourselves, it is important to be honest with ourselves and with those around us. We could be aware of our own capabilities and limitations and be honest about what we can and cannot do. This helps us to take care of ourselves and also encourages those around us to do the same. Setting boundaries can also help us to stay in control of our lives and help us to manage our stress levels.

Sometimes, it can be difficult to say no. Stress can make it harder to set boundaries and it can create a sense of urgency. This can lead to us feeling like we “should” be doing something or that we “should” have already done something. We need to be aware of this and learn to replace the word “should” with “could”. This can help us to recognize the difference between pressure and choice.

 

We could also be aware of the “shoulds” in our internal dialogue. It is easy to get caught up in “shoulding” all over ourselves and we need to be mindful of this. We can also help others to become aware of the “shoulds” by talking about them and helping them to recognize when they are saying or hearing the word “should.”

 

Setting boundaries and taking care of ourselves is important for our emotional and physical health. We need to be honest with ourselves and with those around us about our capabilities and limitations. We could also be aware of the “shoulds” in our internal dialogue and learn to replace them with “could”. With practice, we can learn to set healthy boundaries and take better care of ourselves.

Practice Self-Care.

It is natural to want to help others and contribute to the world. We have a desire to be of service and to make a difference. But it is important to remember that our own wellbeing is just as important as the wellbeing of others. We can be of service and do good in the world without sacrificing our own needs. We could be mindful of our values, and recognize when our emotions are pushing us to do something that is not in line with our values. We could also be aware of our own limitations and recognize that we cannot do everything.

 Setting boundaries is not always easy, especially when it comes to dealing with difficult people. It can be hard to stand up for ourselves and set limits with people who are used to getting their way. But it is important to remember that we have the right to do what is best for us. We could be clear and direct when communicating our boundaries and expectations, and be consistent in following through with them.

It is also important to practice self-care. We need to make sure that we are taking care of ourselves and that we are getting the rest and relaxation that we need. We could also be mindful of our emotional needs and take time to nurture our relationships. Taking care of ourselves and setting healthy boundaries can help us to feel more empowered and in control of our lives.

Setting boundaries and taking care of ourselves is an important part of maintaining our emotional and physical health. We could be aware of our values and our limitations, and be mindful of the “shoulds” in our internal dialogue. We could also be clear and direct when setting boundaries and expectations, and practice self-care. With practice, we can learn to set healthy boundaries and take better care of ourselves.

CLICK HERE TO LISTEN TO THE SHIFTING OUR SH!T PODCAST

 

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optimism

Technology & Mindfulness

03 March 2023/in Blog, Mindfulness, Self Love, Stress/by Megan Bartley

by Britt Riddle

I noticed recently that my smartwatch was giving me the “high heart rate” alarm more often than usual, which got me curious about how, if my watch can give me clues about when my nervous system may be heading toward dysregulation, I might also use it to help me move toward increased balance and emotional regulation.

If you wear a smartwatch, you’re likely familiar with the haptic sensation—that silent, slight vibration that provides tactile feedback—it’s just noticeable enough to notify us of a text, email, or movement goal, but undetectable to those around us. I downloaded a metronome app (mine is called Pulse, I’m sure there are many others) and set the metronome beat slower and slower. With each beat, I felt the haptic vibration on my wrist, and within a couple of minutes, I noticed my heart rate was decreasing—my heart rate and inhales/exhales were falling into sync with the rhythm of the vibration of the metronome.

This is a process called entrainment: when our body syncs with an external rhythm. This happens naturally when we dance to the beat of music we’re listening to or tap our fingers or feet to the rhythm of a sound we hear in our environment. When our nervous systems are heightened and we are in a state of fight, flight, or freeze, entrainment can help us start to shift from feeling tense, restless, and on edge to a state of relaxation. Our breathing and heart rate slow down, our muscles begin to relax, and we can bring ourselves back to the present moment where we can then choose to respond rather than react.

I usually set the metronome app on my watch to about 60 beats per minute for 3-5 minutes, and the more often I use it, the more easily my heart rate and breathing begin to sync with its rhythms. I also discovered an app called Sense Relief that provides haptic vibrations for three minutes straight, which I find helpful for bringing me mindfully back to the present when I am feeling stress rise in my mind and body. These gentle vibrations act as a cue, reminding me to take a deep breath and/or do a quick body scan to check in with how I am feeling and what I need.

As a therapist (and human), I love making technology work for/with me and my clients. The great thing aboutBritt, Riddle, Religious, Spiritual, Development, Injury using haptic vibration is that it can be used anywhere—in meetings at work, in between classes at school, out and about, or at home—to increase feelings of calm and peace.

If you are interested in exploring more about mindfulness, stress, and emotional regulation, I would be glad to talk with you to see how we might work together. You can contact me or schedule a free 10-minute consultation or first appointment with me here.

I look forward to hearing from you!

Britt Riddle, DMin, MDiv, MAMFT has over fifteen years of experience working in various helping professions and navigating and recovering from compassion fatigue and burnout. She specializes in working with people in helping professions who want to prevent or reduce compassion fatigue—by clarifying their values, nurturing inner peace, cultivating mindfulness practices and perspectives, and rediscovering what brings joy in their lives.

 

 

https://mindfulness-center.com/wp-content/uploads/2021/09/michael-dziedzic-nbW-kaz2BlE-unsplash-scaled.jpg 1600 2560 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-03-29 15:40:582023-03-29 15:44:32Technology & Mindfulness

Making Friends With Money

03 March 2023/in Blog, Books, Podcast, Self Love, Stress/by Megan Bartley

Shifting Our Sh!t Podcast Episode #20: Megan Bayles Bartley tells co-host Rob Giltner all about her annual January retreat in Napa Valley. The weather in the area was unpredictable, with pouring rain and occasional sunshine. Megan discussed a new book she has written which contains exercises to help reset and reframe. She also discussed her new theme for the year, which she had come up with even before the retreat.

Here are some takeaways from Episode #20:

Set goals and achieve them.

Setting goals and achieving them is an important part of life and can help us to reach our fullest potential. Having clear objectives and working towards them can provide us with a sense of accomplishment and purpose. On the SOS podcast, we will explore the importance of setting goals and how to go about achieving them.

Setting goals can help to provide us with focus and direction. It can help us to break down our long-term goals into smaller, achievable steps. We can also set short-term goals to help us stay motivated and on track. It is important to remember that goals should be realistic, measurable, and achievable.

Once we have set our objectives, we can create a plan of action. This plan should include a timeline for completing each goal, as well as a list of resources and support that we may need to achieve them. It is also important to set checkpoints along the way to help us measure our progress.

In addition to setting goals, it is important to stay motivated and focused. It can be easy to get distracted or discouraged, but it is important to remember why we set the goals in the first place and to stay focused on our end goal. We can also use positive affirmations and self-talk to help us stay motivated.

Megan recently returned from a retreat that she attended to help her set goals and achieve them. She and her fellow participants developed a theme for the year based on what they visualized for themselves at the end of the year. They also made bracelets with their theme word to remind them of their goals.

Setting goals and achieving them can help us to reach our fullest potential. It is important to set realistic, measurable, and achievable goals and to create a plan of action with a timeline for completing each goal. We should also stay motivated and focused on our end goal and use positive affirmations and self-talk to help us stay on track. By following these steps, we can set goals and achieve them.

Greed makes me uncomfortable.

However, when it comes to money and greed, I find it difficult to stay motivated and focused. Greed makes me uncomfortable and I feel like it is a distraction from my real goals. Greed can lead to an unhealthy obsession with money and material possessions. It can also lead to a feeling of entitlement, which can be damaging to our relationships and our overall well-being.

When I think of the amount of money that some of the wealthiest people in the world have, I think of all the good I could do with that money. I think of how I could help those in need and improve the lives of so many people. It’s not that I want to be greedy, but I do want to use my resources to make the world a better place.

I have come to realize that money can be a powerful tool for good. It can be used to fund research, support education, and provide access to basic necessities for those in need. Money can also be used to provide resources for people to pursue their dreams and create a better life for themselves.

In order to use money for good, I have to change my mindset and focus on the positive impact that money can have. I need to be mindful of my spending and focus on investing in what will bring me the most joy and fulfillment. I need to be aware of my own entitlement and recognize that money can be a powerful tool for good.

Greed can make us feel uncomfortable, but it doesn’t have to be a bad thing. We can use money to create positive change in the world. We just need to change our mindset and focus on the positive impact that money can have. With the right mindset, we can use money for good and create a better world for everyone.

Make money without guilt.

Money can be a powerful tool for making positive changes in the world. We can use it to fund projects for the benefit of others, to start businesses that create jobs and economic opportunities, and to invest in education and healthcare. We can also use money to support charities and organizations that are doing good in the world. Money can be used to help those in need and to make a positive difference in the lives of others.

At the same time, we need to be careful not to fall into the trap of feeling guilty when we make money. Money is a tool and it can be used for good or bad, but it doesn’t have to be seen as a negative thing. We can use money to create positive change and to make a difference in the world.

It is important to remember that money is not the only way to make a difference. We can also use our time, knowledge, and skills to help others. We can volunteer our time to help those in need, or use our skills to create something that will benefit others. We can also use our knowledge to educate and empower others.

Making money without guilt is possible if we remember to focus on the positive impact that money can have. We can use money to create positive changes in the world, and we can also use our time, knowledge, and skills to make a difference. With the right mindset, we can make money without guilt and use it to make the world a better place.

Work on your fears.

Money can be a source of fear for many people. Whether it’s the fear of not having enough money, or the fear of having too much, money can be a source of anxiety. We can be afraid to talk about money, because it can be a sensitive subject. We may feel embarrassed to talk about our financial situation, or we may feel ashamed of our money habits. We may also be afraid to take risks with our money, because we don’t want to make a mistake that could cost us in the long run.

It’s important to remember that money is just a tool, and it’s up to us how we use it. We can use money to help others, to invest in our future, or to create a comfortable lifestyle for ourselves. We can also use money to work on our fears. When we work on our fears, we can become more confident with our money decisions and more comfortable with our financial situation.

Working on our fears can help us to make more informed decisions about our money. We can learn to be more mindful about our spending, and we can become more aware of our financial goals. We can also become more aware of our money habits and how they affect our financial situation. When we understand our money habits, we can make more informed decisions and take better control of our financial future.

Working on our fears can also help us to become more confident in our money decisions. We can learn to trust our intuition and be more comfortable with taking risks. We can also become more confident in making money decisions that are in our best interest. Working on our fears can help us to become more confident in our money decisions and more comfortable with our financial situation.

Working on our fears can help us to make better money decisions, become more confident with our money decisions, and become more comfortable with our financial situation. We can use money to create positive changes in the world, and we can also use our time, knowledge, and skills to make a difference. With the right mindset, we can make money without guilt and use it to make the world a better place.

Work on yourself for growth.

Working on ourselves for growth can help us to form healthier relationships and build better connections with those around us. We can learn how to communicate better, how to listen and be more understanding, and how to support each other through difficult times. By developing our interpersonal skills, we can create a more harmonious atmosphere in our lives and in the lives of those around us.

Working on ourselves can also help us to manage our anxiety, depression, and other mental health issues. We can learn how to better manage our emotions and how to cope with the stresses of life. We can also learn how to better regulate our thoughts and feelings, which can help to reduce our stress levels and improve our mental health.

The concept of past lives can be an interesting one to explore. Although we may not have all the answers, there is something to be said for exploring the possibilities. We can take a class on past life exploration and learn more about the concept. We can also take the time to reflect on our own lives and the experiences that have shaped us.

The journey of self-growth is an ongoing one, and it can be a rewarding experience. We can learn how to better manage our money, relationships, and mental health. We can explore the concept of past lives and reflect on our own experiences. Taking the time to work on ourselves for growth can help us to create positive changes in our lives and in the world.

https://mindfulness-center.com/wp-content/uploads/2017/03/Depositphotos_91482530_original.jpg 1014 2500 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-03-21 17:21:502023-03-29 15:44:15Making Friends With Money
Compassion Fatigue, Anxiety, Caregiver, fatigue

Who Helps the Helpers?

02 February 2023/in Blog, Boundaries, Mindfulness, Self Love, Stress/by Megan Bartley

Is caring for others part of your job? Maybe you are a healthcare worker, faith leader, teacher, or non-profit leader who cares deeply about the people you serve, but sometimes you feel exhausted, frustrated, anxious, or irritable. If so, you may be experiencing compassion fatigue.

My name is Britt Riddle, and I have over fifteen years of experience working in a variety of helping professions and navigating and recovering from compassion fatigue and burnout. Compassion fatigue is a common response to the complex and overwhelming situations we may find ourselves in when working with people who have experienced trauma or other significant stressors in their lives. Now, as a therapist at The Mindfulness Center, I specialize in working with people in helping professions who want to prevent or reduce compassion fatigue—by clarifying their values, nurturing inner peace, cultivating mindfulness practices and perspectives, and rediscovering what brings joy in their lives.

Compassion fatigue refers to the emotional, physical, and spiritual exhaustion that comes from being consistently exposed to stressors in other peoples’ lives.

 Signs you may be experiencing compassion fatigue may include:

  • Emotional Exhaustion: Feeling overwhelmed, burned out, and emotionally drained from caring for others;
  • Physical Exhaustion: Experiencing physical symptoms such as fatigue, headaches, and difficulty sleeping;
  • Spiritual Exhaustion: Feeling disconnected from your values, beliefs, and sense of purpose;
  • Depersonalization: Feeling detached and removed from the people you are trying to help, and experiencing a decrease in empathy and compassion
  • Challenges with Emotional Regulation: Feelings such as anger, frustration, sadness, and hopelessness may feel more intense and may make it more difficult to feel grounded;
  • Decreased Sense of Self-Worth: Feeling that your work is unimportant and not making a difference.

 The good news is that researchers have identified specific risk factors and protective factors for compassion fatigue and burnout. This means we can work on shifting our perspectives, learning new skills, and making small changes to our environment to reduce compassion fatigue. When protective factors for compassion fatigue are cultivated, compassion resilience can emerge—the ability to maintain our physical, emotional, and spiritual well-being while compassionately caring for others.

People and workplaces that foster resilience on a regular basis create an environment where employees feel less stress, experience fewer feelings of imposter syndrome, are more socially connected, and find greater meaning in their work. This leads to greater work satisfaction, increased productivity, and less burnout/turnover.

 In addition to providing therapy, we often get requests from organizations about how we can support their work and their employees. We care best for others when we ourselves feel supported, which is why we would be glad to partner with you to customize trainings, workshops, and support/education groups to support your employees and organization as you do the important work of caring for others.

Britt, Riddle, Religious, Spiritual, Development, Injury If you are interested in exploring compassion fatigue and compassion resilience, either for yourself or your organization, I would be glad to talk with you more about this to see how we might work together. You can contact me or schedule a free 10-minute consultation or first appointment with me here: https://mindfulness-center.com/our-team/britt-riddle-dmin-mamft/. I look forward to hearing from you!

 

 

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Do I Stay or Do I Go?

02 February 2023/in Boundaries, Ending a Relationship Well, Relationships, Self Love, Strengthening Your Relationship, Stress, Therapy/by Megan Bartley

In general, relationships are tough, even for those who’ve been married, friends, or coworkers for years.

How do we recognize when a relationship is good for us or when a relationship isn’t good for us? Often, the lines are fuzzier than we’d like, black and white don’t apply, and we live in a foggy grey, feeling stuck. Sometimes happy. Sometimes frustrated. Almost always anxious. 

So much of this is normal. The images portrayed to us in movies or books present relationships, especially romantic relationships, and decisions that look easy. “The one” is always obvious. Friends are always funny and supportive. Sex is always amazing. Conversations over tough topics are nonexistent or minimal. So, when we encounter a real relationship and it doesn’t look like that, we really aren’t sure what to make of it, or how to assess if it’s “good” or not. Whether it’s a friend, coworker, or spouse, the proverbial question becomes, “do I stay or do I go?” 

Jennifer, Komis, Mindfulness, CenterAs a therapist, I specialize in helping people flourish, whether that means leaving a toxic relationship of some sort or working to improve a relationship in their life that’s worth it. I work with individuals who aren’t sure what they want and help them determine what’s a right choice for them, not THE right choice, as right choices are almost always multiple.

So, we talk about boundaries, feeling safe, communication, fears, hopes, and how in the world we might honor all of those things in the decisions we make for ourselves. We talk about how the messages we experience growing up sometimes influence how we see people or relationships now. We discuss how to choose what to do in our relationships, as opposed to living a life on autopilot that feels consistently unfulfilling. We make all the space we need to calmly tackle the hard questions about what the next steps might look like in workplaces, marriages, and friendships.

In short, I partner with you as you build a future you can be excited about and that nourishes you, mind, body, and spirit.

If this sounds interesting to you and you’d like to explore working with me, please feel free to schedule a free 10-minute phone consultation or first appointment with me HERE. I look forward to chatting with you!

https://mindfulness-center.com/wp-content/uploads/2017/04/generalized-anxiety-disorder-panic-attack-symptoms.jpg 283 424 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2023-02-01 20:39:512023-02-01 20:43:18Do I Stay or Do I Go?
Discover the healing power that art can provide

Mindfulness Through Creativity: Making Vision Boards

01 January 2023/in Blog, Mindfulness, Self Love/by Megan Bartley
Are you having difficulty moving forward and achieving your goals?
Do you know what you want, but do not know what steps to take to get you there?
Have you heard of vision boards?

Creating a vision board is a creative and fun way to put your ideas on paper so you can see them.

A vision board is a type of collage. You can add magazine images and words, copies of photographs, or meaningful quotes. If you have any personal items or things you have gathered from nature you can add them to your artwork. It is up to you how you arrange everything and attach it to your board.

The vision board is a tool to help you to see yourself achieving your goals. Set your goals high and be open and willing to go outside of your comfort zone. When you do this it will help you to let go of negative thoughts and bring your dreams to life.

A vision board can help you develop an awareness of the specific changes you want to make in your personal life, career, or relationships with others. It is an inspirational way to explore exactly what it will take to get you to your ideal life.

You can put the finished board somewhere where it can be a daily reminder to help you to stay focused on what you really want to do this year.
Mental Magnetism
Mental magnetism is when you can see something, you can actually believe it. Sometimes it helps to have an actual picture of what you desire. It helps to draw positive things you are wanting into your life. Otherwise, you may have a blurry picture of what it is you want and it can keep you from reaching your goals.
Creating a vision board is an interactive way to move toward what you want. The pictures and words you select are very powerful. They can allow what is on the inside to come out so you can actually see it. It is like bringing them to life. It helps you to create a new image so you can see what is possible and allows you to move toward your amazing future.

Group Synergy

art therapy, art therapist, rachel martin, rachel

While you can create your vision board in the comfort of your own home, it can be very helpful to make yours in a group setting. Creating your vision board with a group of people can be fun and exhilarating. When a group of people gather together with a similar goal in mind – achieving new things, thinking positively, and creating – the synergy can elevate the process and perhaps even help you accomplish your goals quicker!

Art Therapist, Rachel Taylor Martin, invites you to join her on Friday, February 17th from 6-9 pm to make your own vision board for 2023. She will provide all the supplies and light refreshments.
Space is limited so please register at THIS LINK to reserve your spot. Feel free to invite a friend and register together!
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