Can Men and Women Be Friends?

05 May 2023/in Blog, Podcast, Relationships, Stress/by Megan Bartley

In this episode (Episode 12, 2022) of the SOS podcast, Megan Bartley and Rob Giltner discuss the dynamics of the friendship of letting go of preconceived notions and allowing conversations to unfold naturally. They also reflect on their experience creating the podcast and how it’s been going so far. They both express their joy and excitement about continuing the podcast and the valuable conversations they are having. Although they may not know everything, they both find the podcast helpful for their own growth and hope that listeners will find it helpful too.

Allow yourself to be open.

When it comes to being open and allowing yourself to experience life, it can be a difficult task. We often get caught up in our own thoughts and beliefs, and it can be hard to step outside of our comfort zone and be open to new experiences. However, allowing yourself to be open can be a rewarding and transformative experience.

The first step to being open is to be aware of your own thoughts and feelings. Take the time to explore your inner world and ask yourself questions such as, “What do I believe?”, “What do I want out of life?”, and “What do I need to feel fulfilled?” When you take the time to explore your own thoughts and beliefs, you can start to understand yourself better and gain insight into what you need to be open to.

The next step is to practice being open to different experiences. This can include trying new activities, meeting new people, or even exploring new ideas. When you take the time to open yourself up to new experiences, you can learn more about the world around you and gain a better understanding of different perspectives. This can lead to more meaningful connections and help you to become more open-minded.

Lastly, it is important to practice self-compassion. When you are open to new experiences, it can be difficult to accept yourself and your feelings. It is important to be gentle with yourself and to recognize that it is okay to make mistakes and to feel uncomfortable. When you practice self-compassion, you can be more open to the world around you and to yourself.

Being open can be a difficult task, but it can be a rewarding and transformative experience. When you take the time to explore your own thoughts and feelings, practice being open to new experiences, and practice self-compassion, you can start to open yourself up to the world around you and to yourself. Through this process, you can gain a better understanding of yourself and the world around you, and you can start to experience life in a more meaningful way.

No drama friends are best.

One of the best ways to practice being open is to make friends who are drama-free. Having friends who are drama-free can be incredibly beneficial because it allows you to have a safe space to explore your thoughts and feelings without the added stress of drama. These friends can be a great source of support and understanding and can help you to stay grounded and focused on your goals.

When it comes to making drama-free friends, it is important to remember that it is not always easy. It can take some time to find people who are drama-free, but it is worth the effort. It is important to remember that it is not always about finding people who are drama-free, but rather finding people who are supportive, understanding, and open-minded.

When you find friends who are drama-free, it is important to remember that it is not a one-way street. You must also be supportive, understanding, and open-minded. This means that you must be willing to listen to your friends and be there for them when they need it. You must also be willing to be honest and open about your own thoughts and feelings. This can be a difficult process, but it can also be incredibly rewarding.

Having friends who are drama-free can be a great way to experience life in a more meaningful way. These friends can provide a safe space for you to explore your thoughts and feelings without the added stress of drama. They can also provide support, understanding, and openness. So, if you are looking for a way to experience life in a more meaningful way, consider making friends who are drama-free.

Set boundaries and intentions.

When it comes to friendships, it is important to set boundaries and intentions. This can help ensure that everyone involved is comfortable and that the relationship is healthy. Boundaries help define the limits of the relationship, while intentions help to clarify the purpose of the friendship. Setting boundaries and intentions can also help to ensure that the friendship is drama-free.

When it comes to setting boundaries, it is important to be clear and direct. Being clear about what is and isn’t acceptable in the friendship can help to ensure that everyone is on the same page. It is also important to be aware of your own boundaries and to communicate them to your friends. This can help to avoid any misunderstandings or hurt feelings.

When it comes to setting intentions, it is important to be honest and open. This can help to ensure that your friendship is built on trust and understanding. Being honest and open about your intentions can also help to ensure that the relationship is drama-free.

Finally, it is important to remember that boundaries and intentions can change over time. As your friendship grows and evolves, it is important to reassess the boundaries and intentions of the relationship. This can help to ensure that the friendship remains drama-free and healthy.

Overall, setting boundaries and intentions can be a great way to ensure that your friendships are drama-free and healthy. By being clear and honest about your boundaries and intentions, you can ensure that everyone involved is comfortable and that the relationship is built on trust and understanding.

Understand sexual boundaries.

When it comes to understanding sexual boundaries, it is essential to be aware of your own intentions and to be mindful of the other person’s boundaries. It is important to be aware of the power dynamics at play and to ensure that no one feels uncomfortable or manipulated. In a therapeutic setting, it is important to remember that the focus should always be on helping the client, not on any kind of sexual energy.

When it comes to friendships, it is important to be aware of the lines that can be crossed. For example, if you are sending pictures or texts that could be interpreted as having a sexual connotation, it is important to be mindful of the other person’s feelings and boundaries. It is also important to recognize that not everyone may feel the same way about these types of interactions.

In any type of relationship, it is important to be aware of the boundaries and to communicate openly and honestly about them. It is also important to be aware of the power dynamics and to ensure that no one is feeling manipulated or taken advantage of. By being mindful of these things, you can ensure that everyone involved is comfortable and that the relationship is built on trust and understanding.

Progressively affirming and open.

The Louisville Presbyterian Theological Seminary is an example of a progressive and open environment. It is a place where everyone is accepted and respected, regardless of gender, sexuality, or religion. The seminary encourages its students to engage in open dialogue and to explore their own perspectives on various topics. This open dialogue allows students to learn from one another and to gain a better understanding of different perspectives.

The seminary also encourages its students to be aware of the power dynamics in any relationship, especially those between a therapist and a client. In this instance, it is important to be aware of the potential for a client to develop feelings for the therapist, and for the therapist to maintain an unconditional loving presence and to remain within the boundaries of their professional role. This helps to ensure that the client feels heard and understood, while also feeling safe and respected.

The movie When Harry Met Sally is a great example of this kind of progressive and open dialogue. In the movie, the two main characters, Harry and Sally, start off as friends but eventually develop feelings for each other. Through their conversations, they are able to explore their own perspectives and gain a better understanding of each other. This dialogue serves as a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

In conclusion, it is important to be mindful of the power dynamics in any relationship and to ensure that everyone involved is comfortable and respected. The Louisville Presbyterian Theological Seminary is an example of a progressive and open environment, where open dialogue and understanding are encouraged. The movie When Harry Met Sally serves as a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

Boundaries are important for relationships.

Boundaries are important for relationships. In a healthy relationship, both parties should feel respected and safe. Boundaries help to ensure that everyone involved is comfortable and that their needs are being met.

Boundaries are important for relationships for a variety of reasons. For example, boundaries can help protect against power dynamics in relationships. Power dynamics can be seen in relationships between people of different genders, sexual orientations, and social classes. When one person has more power than the other, it can lead to feelings of inequality and unfairness. Boundaries help to ensure that everyone involved in a relationship is respected and that their needs are considered.

Boundaries are also crucial for relationships because they help to maintain open and honest communication. Without boundaries, it can be difficult to talk about sensitive topics and feelings. Boundaries provide a safe space to talk about these topics without fear of judgment or criticism.

The Louisville Presbyterian Theological Seminary is a great example of a progressive and open environment that encourages open dialogue and understanding. At the seminary, students are encouraged to talk openly about gender, sexuality, and other sensitive topics. In one class, a student conducted an exercise in which everyone wrote down their gender identity and what gender they would be interested in dating or having intimacy with. This exercise showed the students that sexuality is on a spectrum and that people can have an attraction to different genders.

The movie When Harry Met Sally is another example of an open and affirming relationship. In the movie, Harry and Sally are able to maintain a platonic relationship while still being honest and open with each other. This is a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

Overall, boundaries are important for relationships. Boundaries help to ensure that everyone involved in a relationship is respected and that their needs are considered. The Louisville Presbyterian Theological Seminary and the movie When Harry Met Sally are two examples of how boundaries can help create open and affirming relationships.

Teach kids about consent.

When it comes to teaching kids about consent, it is important to start early. Kids need to understand that their bodies and their feelings are their own and that they have the right to say “no” to anything that makes them feel uncomfortable. Teaching kids about consent goes beyond just saying “no means no.” It is important to talk to kids about what consent is and why it is important.

When talking to kids about consent, it is important to emphasize that consent is not just about physical contact. It is also about verbal and emotional boundaries. Kids need to understand that they have the right to set boundaries and that it is okay to say “no” even if someone is pressuring them to do something they don’t want to do. It is also important to talk to kids about how they can tell if someone is not respecting their boundaries.

It is also important to talk to kids about respecting the boundaries of others. Kids need to understand that just because someone says “yes” to something, it does not mean that they are obligated to do it. They need to understand that if someone says “no” then it is important to respect that decision.

It is also important to talk to kids about the concept of “alpha culture.” Alpha culture is a term used to describe a certain type of masculinity that is often associated with aggressive behavior and an attitude of entitlement. It is important to talk to kids about how this type of culture is damaging and how it can lead to unhealthy relationships.

Teaching kids about consent is an important part of raising healthy and respectful children. By talking to kids about boundaries, respect, and consent, we can help them to create relationships that are open, affirming, and respectful.

Explore different perspectives.

As parents, it is important to explore different perspectives when it comes to talking to kids about sex and consent. It is important to understand the different ways that people may view sex, consent, and relationships. Different cultures, religious backgrounds, and personal experiences can all shape our perspectives on these topics.

It is important to create an open dialogue with kids when it comes to talking about sex and consent. This can be done by using language that is respectful and non-judgmental. Asking questions and listening to the answers can help to create a safe and trusting environment. It is also important to use language that is age appropriate and that is not too complicated for young children.

It is also important to create an environment in which kids feel comfortable asking questions and expressing their feelings. This can be done by using positive affirmations and by avoiding shaming language. It is also important to recognize that kids may have different views and opinions on these topics and to allow them to express those views without judgment.

Exploring different perspectives can also help to create an environment in which kids feel empowered to make their own decisions. By giving kids the tools to make informed decisions, they can learn to respect themselves and others. Exploring different perspectives can also help to create a more inclusive and understanding environment.

In conclusion, exploring different perspectives when it comes to talking to kids about sex and consent is essential in raising healthy and respectful children. By creating an open dialogue and using positive affirmations, we can help kids to make informed decisions and to create relationships that are open, affirming, and respectful.

To listen to the Shifting Our Shit (S.O.S.) Podcast, CLICK HERE!

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!

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

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!

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 about Britt, 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.

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.

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!

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, Center As 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!

The Healing Power of Art

11 November 2022/in Blog, Mindfulness, Self Love, Stress, Therapy, Trauma/by The Mindfulness Center

Did you know that you can be creative without actually drawing?!

Art therapy is an “expressive therapy” like dancing, music, drama, and writing. The purpose is to express yourself in a way that works best for you and open up new ways of thinking. Making art can give you a sense of empowerment and confidence as you work through what is bothering you. The most important thing to remember is to relax and trust the process as you explore what your mind, body, and spirit are telling you so that you can heal.

Doing something physical and creative, creating something outside of ourselves, is a wonderful way to restore peace. Holding, touching, and experiencing the sensation of changing the art material into something we can relate to is very rewarding. It can be done with model magic, Play-Doh, or clay. Something happens as we tap into our feelings and just allow the natural process of creation to occur. It reminds me of simpler times when our ancestors would make their own pottery, furniture, and clothing.

The simple act of slowing down and connecting with our thoughts and feelings can be a wonderful journey to self-discovery. Oftentimes, people seek therapy when they have come to a point in their life where things have built up inside and they are having difficulty balancing or functioning. It is challenging to unlock these feelings by yourself. Having someone to talk to and validate your feelings can speed up the healing process.

Here are a few ways art therapy can help unlock the healing power of art:

Collage art is kind of like scrapbooking. You can combine colorful papers, magazine words, and various images to express yourself creatively. As you arrange the art materials on the paper it allows you to make sense of your world and what is going on inside of you so you can get a better understanding and clear your mind of the clutter that has been building up. It can be eye-opening when you look at the final product and see how the art tells your story.

Creating mandalas (circle-shaped designs), mosaic designs (small pieces of colored paper or materials arranged to provide texture), and Zentangles (tiny doodles, patterns, or spontaneous designs inside of a space) are great ways to get focused and lost in the zone as you slow down and connect with the art.

Painting gives you an opportunity to use the colors to unlock the feelings you have been holding inside. You may experience relief as the feelings appear on the paper and you can see what has been hurting you. Just holding the paintbrush in your hand can give you some emotional distance as the feelings move from inside of you onto the paper. Remember it is not about producing a beautiful piece of artwork it is more about healing and discovering what has been going on inside and letting it out.

Journaling is another way to experience this. You can play around with colored pencils, markers, crayons, and chalk or oil pastels which allows the intensity of your underlying feelings to appear visually with soft or vibrant colors. Something happens as the thought or feeling travels from your mind to your hand and on to the paper in front of you. It is a kind of release that can be a very emotional and healing experience depending on what you are expressing as you create your art.

Art therapy is for all people. Of course, children will benefit because they are so open to trying new things. After all, everything is new to them. They are eager to learn and love the colors because they are engaging and fun. When a child doesn’t know the words they can express themselves with art. It can give them a voice if they have been unable to talk about deep feelings. And, the same thing can happen with adults. Most of us do not make time for ourselves. However, finding time to explore what is causing our pain will provide comfort and relief so we can have more time for things that really matter to us.

If this sounds like an interesting experience for you, and you’d like to find out more, feel free to schedule a free 10-minute consult with me at your convenience online HERE!

Rachel Taylor Martin, LPAT specializes in art therapy with people of all ages to help process, heal, and make sense of feelings and experiences that are hard to put words to. If you have a sense that art therapy could be an interesting experience and/or right for you, then likely it will be! Plus, there’s no need to be artistic! It is in the act of creating that healing and insight can come, not necessarily in the finished product. Creating art connects us to our subconscious which is full of wonderfully helpful information. Clients report Rachel is genuine, compassionate, holistic, and non-judgmental.

Megan Bayles Bartley is excited for Rachel to join the team and knows she will be a wonderful resource for you.

Find out more on Rachel’s bio page on the Louisville Mindfulness Center website!

What is art therapy and how can it help people

Is Art Therapy Right for You?!

10 October 2022/in Blog, Meditation, Mindfulness, Self Love, Stress, Therapy, Trauma/by The Mindfulness Center

Hello there! My name is Rachel Taylor Martin and I am a Licensed Professional Art Therapist. I’m wondering how long has it been since you colored, drew, or made some type of art. Unless you are artistic, you probably stopped making art around age 11 or 12. Creating art can help you to de-stress and relax. It can give you the opportunity to get lost (in the zone).

Have you heard the saying “a picture is worth a thousand words?” The reason behind this is that a single image can inspire many words. Art therapy helps us to work through our emotional issues.

When this occurs it can bring underlying thoughts and feelings to the surface where they can be examined and worked through. This can enhance and speed up the healing process. Sometimes we don’t have the words to describe how we are feeling inside. Art can increase self-awareness visually without using words, opening up a new way of expressing ourselves. It can be beneficial to anyone who is experiencing distress and looking for relief from the emotional pain that is keeping them from enjoying or moving forward in life.

Some of the people I have worked with have found the experience of art therapy eye-opening and empowering. It really doesn’t matter what age you are. Can you remember a piece of art you saw that took your breath away, really captured your attention, or made you more curious? Whether you experienced the artwork in person, in a book, or online art is powerful. It truly is a way of connecting with ourselves and others.

Here are some things I love about Art Therapy:

+ Art is universal
+It doesn’t matter how it turns out – it is about the art-making experience
+It can enhance the healing process
+It is a great way to take time for yourself which is self-care
+It can be a rewarding experience.
+It is a wonderful way to increase self-love and self-worth
+Sometimes just opening up and letting go of the things that have been causing you pain can provide a sense of peace and acceptance.
+Making art allows for self-reflection
+Sometimes we have to step out of our comfort zone to learn something new which helps us to grow and become the best version of ourselves
+It can give you a chance to look within and discover what is actually bothering you so you can express it
+It can help you to organize your thoughts and improve clarity and focus
+It allows you to get in touch with your senses through various types of art media
+Connections can be made as you resonate with the art.
+It can provide quiet time

When we take time for ourselves and try new things it makes us feel better and gives us the courage to make the changes we want to make in ourselves and our lives. It can alleviate the pain we have been holding on to and give us relief. Art therapy is a way to restore a sense of well-being and help us become unstuck. Being open-minded and trusting the process can allow emotions to move through you as you experience the therapeutic value of art.