In this short track, Dr. Sally Nazari provides an overview of Progressive Muscle Relaxation along with its benefits. She then guides a basic practice that you can easily incorporate into your daily life. 

For additional information on this effective practice, visit www.drsallynazari.com

PMR Sample by Dr. Sally Nazari

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; Overview: Reiki has come to receive much acclaim and recognition for its effectiveness as a powerful healing instrument. Reiki therapy is a holistic, gentle energy work process that assists in physical, mental and emotional healing. It is a simple, effective and powerful method of natural healing. Sessions provide a relaxing, soothing healing environment that ensures comfort and peace during your healing. This relaxed, peaceful state helps to contribute to our emotional, physical, and mental healing. More recently, researchers have begun to more formally evaluate Reiki’s effectiveness in healing a number of different things. Reiki is now being offered in hospitals and other clinical settings to help cardiac patients following heart attacks, cancer survivors during their recovery, and many other conditions. Reiki has also been valued as a complement to psychotherapy and in alleviating depression, anxiety, effects of trauma, and reducing stress. &nbsp; &nbsp; What We’ll Learn: &nbsp; We take a closer look at what Reiki is along with how it works to enhance our lives and help us recover after a disruptive or overwhelming event. We also explore the benefits of Reiki, what happens during a Reiki session, and how to continue adding to those benefits in our everyday lives. &nbsp; The 5 Reiki Principles: &nbsp; Just for today I will not worry.  Just for today I will not be angry.  Just for today I will do my work honestly.  Just for today I will give thanks for my many blessings.  Just for today I will be kind to my neighbour and every living thing. &nbsp; &nbsp; &nbsp; Resources Mentioned: &nbsp; http://www.drsallynazari.com/Reiki.en.html &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; In our next episode, we will take a closer look at how group therapy can help us get a head start in rebuilding our lives. &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp;

What Is Reiki?

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; &nbsp; Overview: &nbsp; Groups are becoming increasingly popular in counseling interventions.&nbsp;The primary advantage of group counseling is that participants get the opportunity to learn from each other. Other benefits from group counseling include that groups can more closely resemble everyday circumstances, they help to build a sense of community and belongingness, they normalize “issues” as members find commonalities with others, and, especially in working through interpersonal challenges, they can be very therapeutic.&nbsp;These types of unique therapeutic elements offer a particularly useful contribution for us in both redefining ourselves and recreating pieces in our lives that we want to enhance. &nbsp; &nbsp; &nbsp; What We’ll Learn: &nbsp; We look at the benefits of group therapy and how to make the best use of it to achieve the goals for our life of celebration. In addition, we explore some of the different types of groups and how they each contribute to our lives. We also focus on what to expect in a group therapy session and how to look for groups that can be helpful for us. &nbsp; Some of the groups I offer include the following: &nbsp; Mindful Monday Women’s Trauma Recovery Get Some Sleep! Dialectical Behavioral Therapy (DBT) Skills Group Cognitive Processing Therapy (CPT) Men’s Process Group &nbsp; &nbsp; Resources Mentioned: &nbsp; http://www.drsallynazari.com/GroupTherapy.en.html &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; https://groups.psychologytoday.com/rms &nbsp; &nbsp; Remember to join us next week to look more closely at one of my favorite group topics: Mindfulness. &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Group Therapy

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life.

 

Please scroll down to read summary notes.

 

You can also Subscribe to auto-download new podcast episodes to your Apple or Android device.

 

After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

 

Thank you for tuning in. Enjoy the episode below!

 

 

 

Overview:

 

Mindfulness has recently become well known for its various benefits in helping to alleviate suffering for people. Whether this is a tool used to minimize and eliminate physical pain, emotional stressors, and mental health issues, the benefits of Mindfulness have been documented in a variety of sources. In fact, Mindfulness has become a mainstream tool for promoting overall wellbeing and preventative measures in maintaining optimal physical, emotional, and cognitive health. This tool can be a powerful resource in our aspirations for both redefining ourselves and recreating pieces in our lives that we want to celebrate.

 

 

 

 

What We’ll Learn:

 

We look at the scientific principles behind what makes Mindfulness effective and how it ultimately enhances not only our brain, but also our bodies and ourselves. Neuroscience and neuropsychology have shown there are in fact neurobiological and neurostructural changes following a regular Mindfulness practice. In addition, we look at the benefits of Mindfulness and how to make the best use of it to achieve the goals for our life of celebration. In addition, we explore some of the different practices and how they each contribute to our lives.

 

You can learn more about the Mindfulness Matter Challenge and the Mindful Monday group here:

 

http://www.drsallynazari.com/MindfulMonday.en.html

 

 

 

 

Resources Mentioned:

 

http://www.drsallynazari.com/MindfulMonday.en.html

 

https://chrysalispsychotherapyholisticwellness.wordpress.com/

 

 

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Mindfulness

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; &nbsp; Overview: &nbsp; Mindfulness has a lot of neurophysiological benefits, which makes it a particularly useful tool for emotional, physical, and mental wellbeing. Many people don’t know how to get started making this a part of their routine so they have a hard time gaining the important benefits of this practice. We’ll explore how we can make this tool a powerful resource in our aspirations for both redefining ourselves and recreating pieces in our lives that we want to celebrate. &nbsp; &nbsp; &nbsp; &nbsp; What We’ll Learn: &nbsp; We look at the various ways we can not only carve out the time and space for our formal practice of Mindfulness in bite sized pieces that we can easily build in, but also ways of integrating this practice into our regular everyday activities. We will also discuss some tips, tricks, and suggestions for making sure we can set ourselves up for success as we build this skill over time to maximize its benefits. Lastly, we look some of the specific practices and how they each contribute to our lives. &nbsp; &nbsp; Resources Mentioned: &nbsp; Apps: Calm Mindfulness Training App Headspace Smiling Mind iMindfulness Mindfulness Daily Insight Timer &nbsp; Blog:&nbsp;https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; http://www.drsallynazari.com/MindfulMonday.en.html &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Mindfulness: A How-To

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; &nbsp; Overview: &nbsp; There are a number of different events that can be traumatic. Some examples of these situations that may immediately come to mind include a serious and potentially life threatening accident, assault, natural disaster, or combat. Other types of experiences can be traumatic as well such as surviving or witnessing a crime or physical, verbal, emotional, and sexual abuse, as well as bullying or even a big move. Many people are exposed to traumatic events. In the time immediately following a trauma, most people will have experiences of posttraumatic PTSD. However, over time, for many people, those experiences naturally decrease, and they are not diagnosed with PTSD. In other words, they naturally recover from the traumatic event. There are some people who do not recover and are later diagnosed with PTSD. &nbsp; &nbsp; &nbsp; What We’ll Learn: &nbsp; We explore the various clusters of what comprises PTSD as well as how these pieces converge to create difficulties such as depression, anxiety, insomnia, difficulty concentrating, irritability, and issues in relationships. We explore each of these different clusters in the next episodes of our Looking at Trauma series. &nbsp; &nbsp; Resources Mentioned: &nbsp; &nbsp;  http://www.drsallynazari.com/CognitiveProcessingTherapyCPTforPTSD.en.html &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp; &nbsp; &nbsp;

Looking at Trauma: An Overview

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; &nbsp; Overview: &nbsp; Mindfulness has been a useful resource in a number of different issues. In addition, posttraumatic stress disorder, or PTSD, brings with it a host of challenges and difficulties. We examine the ways that PTSD brings on neurophysiological changes and also the ways that Mindfulness can act to counter some of these negative neurostructural issues. &nbsp; &nbsp; What We’ll Learn: &nbsp; We explore the various cortical changes that comprise PTSD as well as how these pieces can be reshaped with the use of Mindfulness. In particular, we highlight three brain regions that contribute to the difficult experiences seen in PTSD and the ways that Mindfulness works to remedy them. We explore these effects further in upcoming episodes of our Looking at Trauma and Mindful Monday series. &nbsp; &nbsp; Resources Mentioned: &nbsp; &nbsp; http://www.drsallynazari.com &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Mindful Monday: Mindfulness and Trauma

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; &nbsp; Overview: &nbsp; We continue our exploration of the effects of trauma with a focus on PTSD. In particular, we examine one of the primary symptoms of PTSD that keep a person feeling as though the overwhelming, terrifying experience is happening again: Re-experiencing. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; What We’ll Learn: &nbsp; We discuss the different ways re-experiencing can show up along with the ways that this can be debilitating and leave a person with PTSD feeling stuck in their lives. We also debunk several myths about PTSD and key strategies for moving beyond the re-experience in order to begin reshaping their lives in a way that brings more fulfilling experiences and memories. &nbsp; You can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3 &nbsp; &nbsp; &nbsp; Resources Mentioned: &nbsp; &nbsp; http://www.drsallynazari.com &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp; &nbsp; &nbsp;

Looking at Trauma: Re-Experiencing

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life.&nbsp; Please scroll down to read summary notes. You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. Thank you for tuning in. Enjoy the episode below! &nbsp; Overview: &nbsp; We continue our Mindful Monday series with a look at how we can practice Mindful awareness. A guided practice is provided to help us begin connecting with the present experience using our breath. Connections are drawn to how this can facilitate posttraumatic stress disorder (PTSD) responses. In particular, we discuss ways that this tool can help us to rebuild our lives and cultivate experiences that we want to celebrate. &nbsp; What We’ll Learn: &nbsp; We examine a simple, easily accessible way of integrating a formal Mindful awareness practice anytime, anywhere. Along the way, we uncover how to navigate wandering thoughts, distractions, and things that get in the way of a Mindfulness practice. Lastly, we review how this tool can be a complement to our efforts to recreate lives that we want to celebrate. &nbsp; Don’t forget to share your experiences of this practice in our social media communities: &nbsp; Facebook: www.facebook.com/drsallynazari Twitter: www.twitter.com/chrysalisdoc LinkedIn: https://www.linkedin.com/in/sally-nazari-psyd-b6491160/ &nbsp; Be sure to get your Mindfulness toolkit with a cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp; Resources Mentioned: &nbsp; http://www.drsallynazari.com &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; As we discussed in Episode 9, you can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3

Mindful Monday: Awareness

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; Overview: &nbsp; If you’ve heard about mindful eating but aren’t sure where or how to start, I’ll guide you through some instructions for a brief mindfulness eating exercise. Mindfulness, with its focus on full awareness of the present experience without judgment or attachment is a foundation that many people have been missing in trying to overcome food cravings, addictive or emotional eating, binge eating, and stress eating. Some benefits include helping us to ensure that we’re appreciating our food more, so we eat less – only to the point of satiety; reversing the emotional eating habit; interrupting the relationship between thoughts and unconscious, automatic eating behaviors; and getting in between common states of mind that lead to eating outside of when we are genuinely hungry for food. &nbsp; &nbsp; What We’ll Learn: &nbsp; We choose a small piece of food and go through an exercise to practice the Mindful intent of Mindful Eating. We use our senses to guide us through this practice. You can access written instructions for this Mindful Eating activity here: &nbsp;  https://chrysalispsychotherapyholisticwellness.wordpress.com/2016/11/14/mindful-monday-a-simple-guide-to-mindful-eating/ &nbsp; Using a mindfulness eating exercise on a regular basis is&nbsp;only one part&nbsp;of a mindfulness approach to your diet that can play a key role in helping you begin to reshape your life in a way that brings you more fulfilling experiences and memories. The liberating power of mindfulness takes deeper effect when you begin to pay mindful attention to your thoughts, emotions, and bodily sensations, all of which lead us to eat. I would love to hear how this went for you and what benefits you noticed! Be sure to&nbsp;share with us in our social media communities listed below so we can celebrate with you! &nbsp; Facebook: www.facebook.com/drsallynazari Twitter: www.twitter.com/chrysalisdoc &nbsp; &nbsp; &nbsp; Resources Mentioned: &nbsp; &nbsp; http://www.drsallynazari.com &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp; &nbsp; &nbsp;

Mindful Monday: Mindful Eating

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. &nbsp; Please scroll down to read summary notes. &nbsp; You can also Subscribe to auto-download new podcast episodes to your&nbsp;Apple or Android device. &nbsp; After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey. &nbsp; Thank you for tuning in. Enjoy the episode below! &nbsp; &nbsp; Overview: &nbsp; &nbsp; Today, we will explore Mindful Movement in our Mindful Monday mini-series. When we think of Mindful Movement, some things such as yoga, Tai Chi, Qi-Gong, and the classical martial arts come to mind. But we can engage mindfully in any type of movement. With Mindful awareness to our movements, we can work to more deliberately engage in the various activities of our routine. This way, we participate with our world in a more pronounced way and are in a better position to work through our options when situations arise that require us to make decisions that can benefit us. &nbsp; &nbsp; What We’ll Learn: &nbsp; I will be talking us through a version of Mindful movement that is appropriate for any fitness level or mobility level. In addition, we will also discuss some of the benefits of Mindful movement. &nbsp; &nbsp; &nbsp; I would love to hear how your Mindful Movement went for you and what benefits you noticed! Be sure to&nbsp;share with us in our social media communities listed below so we can celebrate with you! &nbsp; Facebook: www.facebook.com/drsallynazari Twitter: www.twitter.com/chrysalisdoc &nbsp; &nbsp; &nbsp; Resources Mentioned: &nbsp; &nbsp; http://www.drsallynazari.com &nbsp; https://chrysalispsychotherapyholisticwellness.wordpress.com/ &nbsp; &nbsp; Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 &nbsp;

Dr. Sally

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