Tag Archive for: counselor

acupuncture

Best Pricks In Town, Acupuncture That Is…

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Greetings! Megan here.

As a part of Women’s History Month, I’m highlighting some awesome women-owned/run businesses I really like and admire. Today I’d like to introduce you to Louisville Community Acupuncture. Owners, Margaret and Mike, have made it their mission to offer affordable acupuncture to all. They moved to Louisville from Austin, Texas about a year before I did. What’s funny is that we did not know each other in Austin. My Austin acupuncturist told me to check them out when I got to Louisville so I did, and now we are great friends. It’s been fun to support each other in our businesses and watch each other grow, both personally and professionally.

I started going to acupuncture years ago for seasonal and environmental allergies. It amazed me at how effective it was and how I didn’t have to rely on over-the-counter medication any longer. I quickly realized you can treat just about everything with acupuncture – even anxiety and depression. In fact, I refer many of my clients who would prefer not to take medication to acupuncture to see if it might assist them as well. I now go to acupuncture once a month for self-care and a “tune-up.” I leave feeling wonderfully relaxed and calm.

Community acupuncture is unique in that you are in a room with others while getting your treatment. This helps keep costs down. Everyone’s got their own lazy boy recliner and is distanced 6ft apart. LCA has refined some of this for COVID protocol but it’s still the affordable sliding scale rate of $25-$45 (pay what feels best to you!). If you go, be sure to tell them Megan Bartley from Louisville Mindfulness Center sent you!

Want to know more? Check them out online: https://www.louisvillecommunityacupuncture.com

improve your marriage

How To Improve Your Marriage Without Talking About It

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marriageYes, you heard that correct! When I (Megan) lived in Austin, TX, I had the privilege to be mentored by author and relationship expert, Dr. Patricia Love. She encouraged me to think outside-the-box when working with couples which is what helps me be one of the “Three-Best Rated Marriage Counselors in Louisville.” You CAN improve any relationship without talking about it and that’s what I teach my clients and the other therapists at Louisville Mindfulness Center every day.

How you show up with others, invites them to show up that way with you. If you are acting as your “Best Adult Self” and setting appropriate boundaries and the other person you want a good (or, even decent) relationship with can’t meet you there, that gives you more information. With that more information, you can decide if being in that relationship works for you or at the very least how much time and energy you want to give to that relationship – especially if there is not a mutual exchange of energy…i.e. you’re doing all the work.

While I couldn’t find the video of Dr. Love on the Oprah show (yep, she’s done that!), I want you to see her YouTube page so you can watch her live!  And here are some other wonderful books Dr. Love has written as well…

love

marriage therapy

relationships

louisville salt cave

Going Inside to Create Your Outside: Louisville Salt Cave

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salt cave, salt, halotherapy, allergies, asthma, skin conditions

Hi Friends! Megan Bartley here.

This month is women’s history month and I’d like to highlight some other excellent female entrepreneurs that I have known and supported over the years.

This week I want to feature Nicole Bartlett at the Louisville Salt Cave. She and I have collaborated throughout the years and she’s always a joy to connect with. Nicole and the Louisville Salt Cave are always up to cool stuff. They have invited me, on numerous occasions, to lead guided meditations in the cave and be a featured speaker in their speakers series.

As you can see by Louisville Salt Cave’s photo, their mission to help you “Go Inside to Create Your Outside” is quite on-point with the overall philosophy of Louisville Mindfulness Center. What is going on with us internally, shows up for us externally. If your external world is feeling chaotic and uncomfortable, there may be some things to focus on internally and vise versa.

There are TONS of benefits of halotherapy, which is just one of the many benefits of being in the Salt Cave. Just as you might feel differently standing at the ocean breathing in the salt air, so too can you experience that same effect in the cave.  AND it offers relief for many physical ailments such as respiratory ailments, asthma, and allergies.

Nicole and her team have also been very mindful about the COVID restrictions and being 6-feet apart. Their Safety Protocol is front and center on their website. You can view it HERE. 

If you’ve never been to a salt cave or in particular, the Louisville Salt Cave, it is a unique experience and one that I’m glad I’ve been able to experience! Go check them out! They are a great women-owned business to support!

www.LouisvilleSaltCave.com

 

white fragility

Beyond Buzzwords: White Fragility

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White Fragility is another wonderful book to read this Black History Month. The author Dr. Robin Diangelo has been teaching diversity training for 20 years. And she happens to teach at my alma mater, the University of Washington in Seattle. So cool!

Like Kendi, Diangelo speaks about her own discrimination and racism and the need for us all to consider important aspects of how we participate in racism even when our intention is to “not be racist” or even “antiracist.”

PLUS, through Metro United Way, Diangelo will be offering a “Beyond Buzzwords” event on February 23rd, 2021 from 12pm-1:15pm. Register HERE for FREE to attend!

Speaking of buzzwords, if you are noticing some phrases pop up that you aren’t familiar with, I encourage you to Google them and find out more. When we know better, we do better!

 

 

 

 

 

 

 

 

How To Be An Antiracist – February 2021 Monthly Book Giveaway

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how to be an antiracist #1 NEW YORK TIMES BESTSELLER • From the National Book Award–winning author of Stamped from the Beginning comes a “groundbreaking” (Time) approach to understanding and uprooting racism and inequality in our society—and in ourselves.

“The most courageous book to date on the problem of race in the Western mind.”—The New York Times

NAMED ONE OF THE BEST BOOKS OF THE YEAR BY The New York Times Book Review • Time • NPR • The Washington Post • Shelf Awareness • Library Journal • Publishers Weekly • Kirkus Reviews

I. Loved. This. Book.

And, to no surprise, I’m not the only one.

As a cis white woman (she/her/hers), I am fully aware that there is plenty I do not know about racism.  And not only am I not an expert on racism, there is plenty I don’t know about sexism, agism, ablism, and other prejudices. I also recognize that I still participate in racism and other prejudices even when I believe I am consciously trying my best “Not To Be” racist or prejudice.

Author Ibrim X. Kendi brilliantly addresses the difference between “not being a racist” and being “antiracist.”  He helps the reader understand that whether we like it or not, we are all participating in racism (even him!), even when we would consider ourselves “not racist.”

While this is a “how to” book, it’s also a wonderful narrative of Kendi’s life. Not only does he talk about his journey with racism and discrimination, but also with cancer. This book is a great “must read.”

 

law of giving

The Law of Giving (and Receiving) = FLOW

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Hi Friends! Megan Bartley here.

This year Louisville Mindfulness Center is giving away one book a month that has been influential to me in my life to better understand and love myself, my relationships, and in the work that I do as a therapist, mindfulness coach, speaker, and author.

January 2021 we are giving away, “The Seven Spiritual Laws of Success” by Deepak Chopra (scroll down to enter to win!)

Today I’m reflecting on the Law of Giving.

For those of us who are natural caregivers or maybe even people pleasers, we tend to give and give and give and give and give some more which can lead to us feeling depleted and perhaps frustrated when we feel no one is looking out for us and our well-being.

How I understand the Law of Giving is that there has to be a balance of Giving and Receiving. This creates a FLOW. Energy flowing out and energy flowing into our lives. If energy is only flowing out of us, then we will feel exhausted if we aren’t allowing others to care for us, or making time for us to care for ourselves. This is why we preach the necessity of “self-care” and “loving yourself.”

It’s the premise behind putting your oxygen mask on first and then assisting your dependents. If you are pouring all the water out of your pitcher into other people’s water glasses, and you don’t have a supply of water coming into your pitcher, then you will soon become dehydrated, emaciated, and feel “stuck” since there is no hydration to sustain you. And I don’t know about you, but when I’m hungry or thirsty my moods get grumpy and negative and resentful that I’m giving everyone what they need, but not receiving what I need in return.

Creating this FLOW involves allowing others to give to you…

To help you out, to bring you treats and gifts, to offer their compliments and for you to receive them gratefully and without guilt. I’m sure when you are offering your help to others you are being genuine and truly want others to take you up on your offer. How do you feel when people turn you down? Perhaps not trusted, not good enough, brushed off? When we say “no thanks” to others when they are offering help to us, we are perhaps sending these messages to them without even realizing it.

I know what you’re thinking… you’re thinking you say “no thanks” to others because you don’t want to burden them with your stuff. So ask yourself this question, “When you offer your help and assistance to others, do you feel burdened by them?”

Perhaps you can challenge yourself to get the FLOW going by asking for help.

I know, I know, many of us have a hard time asking for help, but again, when someone asks you for help, I wonder if you sometimes feel special, or trusted, or honored that they thought you were the person they could rely on for help.

When we start to shift our mindset from worrying about burdening others to creating the wonderful flow of giving and receiving, we are choosing to allow others to think of us, to “have our backs,” and we are honoring others with trusting them to help us out.

The visual I like to think of is of the ocean waves coming up to shore on the beach. There is a constant motion of waves coming in to shore and going back out again. The movement doesn’t stop, EVER. There is a flow of water coming in and a flow of water going back out to sea. The ocean is in constant FLOW. Wouldn’t it be wonderful to feel this flow in your own life? Perhaps you already do in certain areas. And perhaps there are other areas where you might challenge yourself to be more in “FLOW” with life.

I’d love to hear your feedback and if this was helpful to you. If there are other topics you’d like me to write about, please let me know!

book of the month

2021 Book of the Month Giveaway!

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Hi Friends! Megan Bartley here.

One of the fun questions that was asked during our Mindfulness Center holiday party was, “What’s your favorite holiday?!” We had many varied answers from Easter to Fourth of July to Thanksgiving to Christmas. My answer was unique. My favorite holiday is New Year’s Eve and Day.

I have always liked the idea of a fresh start, of starting anew. Of putting the past behind me and stepping into the unknown of the future. Now, with that said, I am a planner, in a big way, so I usually have many goals and intentions for the New Year. I also LOVE to challenge myself…to learn new things, read new books, try new activities, explore new places, eat new foods…you name it.

One of my favorite books is The Seven Spiritual Laws of Success by Deepak Chopra. One of the laws is the Law of Detachment. Choprah so elequently writes,“In detachment lies the wisdom of uncertainty . . . in the wisdom of uncertainty lies the freedom from our past, from the known, which is the prison of past conditioning. And in our willingness to step into the unknown, the field of all possibilities, we surrender ourselves to the creative mind that orchestrates the dance of the universe.”

Aaaahhhh…. I could read that passage over and over. It seems so simple, freeing, beautiful and exciting.

So in the spirit of newness and giving, I am excited to announce that every month this year we will be giving away one of my most favorite books that has helped me

  • 1) learn new things,

  • 2) see old things in new ways, and/or

  • 3) challenge the norm of what we “know.”

In January 2021 we will give away a copy of The Seven Spiritual Laws of Success. Simply submit your information below to enter the drawing. We will announce our winner in our email newsletter the last Friday of every month. If you can’t wait to read the book… Order it HERE!

understanding mindfulness, present

Understanding Mindfulness

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Written by Bridgette Allen, MAMFT

The definition of mindfulness is simply paying attention to what is transpiring in the present moment, without judgment.

According to Jon Kabat-Zinn, renowned mindfulness teacher and researcher, mindfulness is also “a particular way of looking deeply inside to promote understanding and healing with an acceptance of what is.”

To fully understand mindfulness we must first recognize the importance of focusing on our breathing. Since our breath is always with us and easily accessible, following it anchors us in the present moment. It is our “friend” and regulator. When our mind wanders, and it will, we gently bring it back to our breathing and the present moment, without judgment.

In addition, our feelings about our mindfulness practice play an important role in the success of living “mindfully.”

Nine inter-related attitudinal factors form the foundation of mindfulness:

Non-judging: Learning to be an impartial witness to our own daily experiences. Not labeling them either good or bad, but just taking note of what they are now.

Patience: Understanding and accepting that things sometimes unfold in their own time and being open to each moment in the present.

Beginner’s Mind: Seeing afresh…looking at things as if for the first time with an unbiased view and a sense of curiosity.

Trust: Honoring ourselves and our feelings; believing in our own instincts.

Non-striving: Being in a state of non-doing and allowing ourselves to “be” without trying to change anything.

Acceptance: Coming to terms with what is and seeing things as they really are in the present.

Letting Go: Accepting things as they are with no attachment or expectation.

Kindness: Bringing compassion for ourselves as we are now without self-blame or criticism.

Curiosity: Noticing what is happening in the moment with our emotions, thoughts, and physical sensations.

As we cultivate these factors in our practice, they in turn strengthen mindfulness within ourselves and in our relationship with others.

Mindfulness can be practiced informally or formally.

Formal mindfulness practice involves setting aside a specific amount of time, usually thirty minutes or longer every day, to consciously “go inside” and be aware of what is sensed or felt in the body, using the breath as an anchor. This practice can include a sitting/walking meditation, body scan (systematic scan of body parts), or yoga session.

Informal mindfulness involves finding brief moments in everyday life to be present. Instead of multi-tasking or spending extended periods on automatic pilot, the focus is on one activity at a time, without distraction. Whatever your preference, practicing mindfulness can help reduce the amount of mindlessness you experience day to day.

holidays

Coping with Pain, Loss & Stress During the Holidays

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The holidays can be a time of great joy, peace, and fun! We may have traditions that enhance our close relationships this time of year, feel more connected to a higher power, or are simply looking forward to much needed time off. However, for many of us, the holidays can be a time of pain, loss, and stress.
This pain can come from hurt or damaged relationships, loneliness or be the result of a traumatic event. If you are feeling pain, it can be helpful to view this pain as a wound or a symptom of a wound. Remember that emotional wounds do not heal over time like physical wounds. Emotional wounds can heal by utilizing mindfulness, empathy, and other therapeutic remedies. If you notice pain this holiday season; try to shift your focus to healing these wounds.

Loss is always difficult and can become harder around the holidays.

Maybe we are dealing with the death of a loved one and an empty chair around our table. Perhaps it is the loss of a relationship or, in the face of the pandemic, the loss of an activity we enjoy and cherish.  Like pain, if we notice loss we need to give ourselves the time and space to heal from it. Allow yourself to grieve, and if possible, sit with the feelings of loss and befriend those feelings. If you notice loss, be kind and gentle with yourself. Loss can create a further loss of self. This can manifest in loss of sleep or loss of personal value you may have. Make sure to protect yourself from any possible loss of self during this time.

Stress is also very common around the holidays. Specifically, when dealing with difficult people…

Whether it’s a difficult family member or a person you have just come across, difficult people can trigger stress. It is first helpful to not take their behavior personally. Also, know that if you feel that someone is difficult, it is likely someone else feels the same way. Be aware if this person is trying to elicit a response out of you. It can be helpful to have a plan or script when dealing with a specific difficult person. Lastly, if you are able, try to have empathy for that person. If you allow yourself to be consumed by their behavior then you are ultimately giving the difficult person power. Empathy gives you the opportunity to eliminate some of that power.
overthinking

Overthinking Things ALL THE TIME

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Written by Megan Bayles Bartley, MAMFT, LMFT

Do you catch yourself constantly distracted by your thoughts? Are you consumed with thinking about things – how a situation will turn out, what someone might say, how you will respond, worrying about things that have not happened yet, etc? Do you get stuck in the same thought patterns? Do you get stuck not making decisions or taking action because you can’t stop weighing all the options? Can you remember the last time you felt really happy or really sad or really angry?

I like balance. If we are too lopsided one way – thinking too much for instance – it usually creates problems for us and those around us. What would it look like if we strive for a balance between THINKING, FEELING, & DOING? We think sometimes. We feel sometimes. We do (or take action) sometimes.

I bet we would find a relief from a lot of the dialog in our head, the worry we constantly feel, or the meaning we’ve made out of things that might not have any meaning at all.

Go ahead, give it a try!

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