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  • Gratitude & Presence

    Thankfulness and being in the moment can create a foundation for a more peaceful, content life. Gratitude, the practice of appreciating all of life’s goodness, intertwines with the concept of presence – the ability to fully BE in the current moment. Both of these practices can help ground us, calm anxieties, and find a sense of well-being. Deep Dive Replay Meditations Resources Gratitude Archives with Tara Brach Cultivating an “Attitude of Gratitude”

  • Energy Medicine

    Energy medicine is a holistic approach to healing that focuses on the body's energy systems and their influence on health and well-being. It is rooted in the idea that the body is composed of energy fields that can be balanced, cleared, and revitalized to promote physical, emotional, and spiritual health. Energy Medicine with Silke - Replays

  • Embodiment

    Embodiment is the act of expanding one’s self awareness to include the felt experience of the body, such as sensory, sensational, emotional and physical experiences, and incorporating that information into one’s overall conception and conduct of themselves, their identity, beliefs, behaviors, and ways of being. Using embodiment, she was able to realize that her short tempered outburst had nothing to do with her child asking for more snacks, but was because she felt physically trapped and overwhelmed. Deep Dive Replay Embodiment Meditations The Disconnect: Identifying Disembodiment Common Signs of Disembodiment: Emotional Numbness, Chronic Stress, Spaced Out Feeling, Lack of Confidence, Difficulty Knowing What You Need, Difficulty Engaging in Self Care, Difficulty in Articulating Feelings Impact of Disembodiment on Mental, Emotional, and Physical Health Mental Health Depersonalization: Disembodiment can lead to feelings of depersonalization, where individuals feel detached from themselves, as if observing their own actions from the outside. Dissociation: Disembodiment is often associated with dissociative experiences, where there is a disconnection between thoughts, identity, and consciousness. Anxiety: Feeling disconnected from one's body can cause anxiety, as individuals may become hyper-aware of bodily sensations or perceive threats more acutely. Depression: Chronic disembodiment can contribute to feelings of helplessness and hopelessness, common symptoms of depression. Impaired Concentration: Difficulty in connecting with one's body might lead to impaired concentration and difficulty focusing on tasks. Identity Issues: Disembodiment can affect one's sense of identity and self-awareness, leading to confusion about one's place in the world Emotional Health Emotional Numbness: Disembodiment can lead to emotional numbness, where individuals struggle to experience emotions fully or have difficulty recognizing their own feelings. Difficulty in Emotional Expression: Feeling disconnected from the body can make it challenging to express emotions, leading to interpersonal difficulties. Increased Irritability: Disembodiment can heighten irritability and frustration as individuals struggle to cope with their emotional experiences. Sense of Isolation: Feeling disconnected from one's body and emotions can lead to a sense of isolation, making it difficult to connect with others on an emotional level. Physical Health Chronic Pain: Disembodiment can exacerbate or even cause chronic pain conditions, as individuals may be less aware of their body's signals and fail to address physical issues promptly. Impaired Motor Skills: Feeling disconnected from the body can impact motor skills and coordination, leading to clumsiness or difficulty performing precise movements. Sleep Disturbances: Disembodiment can contribute to sleep disturbances, making it harder to fall asleep or stay asleep through the night. Compromised Immune Function: Prolonged disembodiment may contribute to chronic stress, which can suppress the immune system, making the body more susceptible to illnesses. Digestive Issues: Chronic stress related to disembodiment can lead to digestive problems, such as irritable bowel syndrome (IBS) and stomach ulcers. Causes of Disembodiment Psychological and Emotional Causes Trauma: Physical or emotional trauma, especially during childhood, can lead to dissociation and disembodiment as coping mechanisms to deal with overwhelming experiences. Anxiety Disorders: Individuals with anxiety disorders may experience disembodiment as a symptom, often accompanied by feelings of derealization and depersonalization. Depersonalization-Derealization Disorder: This is a specific mental health disorder characterized by persistent feelings of being detached from one's body or surroundings. Post-Traumatic Stress Disorder (PTSD): Dissociation and feelings of disembodiment are common symptoms in individuals with PTSD, especially in response to traumatic memories. Severe Stress: Prolonged periods of stress, such as chronic workplace stress or relationship issues, can trigger disembodiment as a stress response. Grief and Loss: Intense grief and loss can lead to feelings of numbness and disconnection from one's body as a way to cope with overwhelming emotions. Physiological Causes Neurological Disorders: Certain neurological conditions or damage to specific brain regions can disrupt the integration of sensory information, leading to disembodiment-like symptoms. Migraines and Seizures: Some individuals experience feelings of disembodiment as auras or warning signs before migraines or seizures. Fibromyalgia: This chronic pain condition is often associated with feelings of detachment from the body, potentially due to the body's heightened sensitivity to pain. Epilepsy: Seizures, especially temporal lobe seizures, can cause altered perceptions of the body and lead to dissociative experiences. Sleep Disorders: Conditions like sleep paralysis, night terrors, or certain stages of sleep disorders can cause sensations of disembodiment. Substance-Related Causes Drug or Alcohol Use: Substance abuse, especially hallucinogenic drugs, can induce dissociative states and feelings of disembodiment. Withdrawal: During withdrawal from certain substances, individuals may experience derealization and depersonalization, feeling disconnected from themselves and reality. Other Causes Chronic Pain: Persistent pain conditions can lead to disembodiment as the brain's way of coping with ongoing discomfort. Cultural or Religious Factors: Some cultural practices or religious rituals involve altered states of consciousness that can induce feelings of disembodiment. The Journey Back to Embodiment How to Tune into Your Body’s Signals and Practical Steps to Become More Embodied Practice Mindfulness and Awareness: Engage in daily mindfulness meditation or deep breathing exercises. Regularly check in with your body and emotions throughout the day, noting any sensations without judgment. Body Scan Meditation: Practice body scan meditations to systematically focus your attention on each part of your body, noting any sensations without judgment. This helps you become aware of physical sensations and feelings. Mindful Breathing: Pay attention to your breath. Notice the rise and fall of your chest and the sensation of the breath entering and leaving your nostrils. This can ground you in the present moment. Embrace Intuitive Eating: Listen to your body's hunger and fullness signals. Eat when hungry and stop when satisfied. Pay attention to the taste, texture, and smell of the food you consume, enhancing your connection with nourishment. Engage in Regular Physical Activity: Incorporate regular exercise into your routine, whether it's walking, jogging, swimming, or any other physical activity you enjoy. Focus on the physical sensations and movements during exercise, being present in the moment. Explore Sensory Experiences: Engage in sensory activities like taking a warm bath, feeling different textures, or spending time in nature to connect with your senses. Explore various scents, tastes, and sounds mindfully, appreciating the richness of sensory experiences. Practice Emotional Expression: Journal your emotions and the accompanying physical sensations regularly. Express your emotions through creative outlets such as art, music, or dance, allowing your body to communicate feelings. Journaling: Write in a journal about your emotions and any physical sensations accompanying them. Reflecting on your feelings can increase your emotional intelligence and awareness of how emotions manifest in your body. Emotional Check-Ins: Periodically check in with yourself. Ask, "How am I feeling right now?" and notice any physical sensations associated with your emotions. Develop Self-Compassion: Be kind and understanding to yourself, especially during challenging times. Practice self-compassionate affirmations and avoid self-criticism, nurturing a positive relationship with your body and emotions. Treat yourself with kindness and understanding. Acknowledge your feelings and bodily sensations without self-criticism. Body Acceptance: Practice accepting your body as it is. Engage in positive affirmations and challenge negative self-talk about your body. Connect with Nature: Spend time outdoors, appreciating natural surroundings and engaging with the elements. Ground yourself by standing barefoot on the earth, feeling the connection between your body and the ground beneath you. Seek Body-Centered Therapies: Consider therapies like massage, acupuncture, or chiropractic care to promote body awareness and relaxation. Explore body-oriented therapy or somatic experiencing to address underlying emotional issues related to disembodiment. Massage Therapy: Regular massages can increase body awareness by focusing your attention on various sensations and tensions in your body. Biofeedback: This therapeutic technique helps you learn how to control physiological functions using signals from your own body. It can increase your awareness of subtle bodily changes. Practice Regular Relaxation Techniques: Incorporate relaxation techniques such as progressive muscle relaxation or guided imagery into your routine. Prioritize adequate sleep and engage in calming activities before bedtime to enhance your body's natural relaxation response. Engage in Play and Creative Expression: Participate in playful activities or hobbies that bring you joy, allowing your body to experience pleasure and relaxation. Engage in creative expression through art, writing, or other forms of self-expression, connecting with your inner self. Develop Mind-Body Practices: Explore practices like acupuncture, acupressure, or reiki to balance energy flow in your body. Consider practices like biofeedback or neurofeedback to enhance awareness of physiological responses Yoga: Practice yoga to increase body awareness. Yoga poses and stretches can help you focus on specific body parts, promoting flexibility and body-mind connection. Tai Chi: Tai Chi movements are slow and deliberate, allowing you to concentrate on the sensations in your body and how it moves in space. Embodiment Affirmations

  • Finding Your Worth

    Many of us struggle with feelings of unworthiness... in this module, we discuss the importance of finding your worth, how we lose our self-worth, and how to go about building confidence, cultivating self-worth, and strengthening beliefs of being enough. We believe one of the first steps of healing and improving your well-being is to know and believe that you are worthwhile to begin with. Deep Dive Replay Book Recommendations Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff - Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski - Sacred Res by Saundra Dalton-Smith - EFT Tapping Script for Finding Your Worth Learn More About EFT Tapping and How to Use It HERE Tools for Building Self-Worth Meditation: Waking Up from the Trance of Unworthiness with Tara Brach

  • Breathwork

    Breathwork is a transformative technique that involves intentionally controlling your breathing patterns to process and move through stuck energy in the body. There are many types of breathwork that can be done on your own, such as deep belly breathing and box breathing. Additionally, there are instructors trained in specific modalities who can provide expert guidance to help you explore and go deeper into your healing journey. Breathwork Deep Dive with Katie Hopson, Certified Trauma-Informed Healing and Breathwork Coach Breathwork Practices You Can Do On Your Own Deep Belly Breathing: Deep belly breathing is a simple technique to promote relaxation and reduce stress. Find a quiet and comfortable place to sit or lie down. Instructions: Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth or nose, feeling your abdomen fall as you release the breath. Focus on the rhythm of your breath, making each inhalation and exhalation deep and deliberate. Continue this pattern for a few minutes, allowing your body and mind to unwind. Box Breathing: Box breathing, also known as square breathing, is a calming technique that helps regulate your breath and create a sense of balance. Instructions: Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your nose for a count of four. Pause and hold your breath for another count of four. Repeat this pattern for several rounds, gradually increasing the count if comfortable. Focus on the even, steady rhythm as you draw each "side" of the imaginary box with your breath. Alternate Nostril Breathing: Alternate nostril breathing is a yogic practice that can help balance energy and promote a sense of equilibrium in the body and mind. Instructions: Sit comfortably with your spine straight and shoulders relaxed. Use your right thumb to close your right nostril and inhale deeply through your left nostril. Close your left nostril with your right ring finger and release your right nostril. Exhale through your right nostril. Inhale deeply through your right nostril. Close your right nostril and release your left nostril. Exhale through your left nostril. This completes one round. Continue alternating for several rounds, focusing on your breath and the balance between the two nostrils.

  • Reiki

    Try Reiki - Scroll Down for More Info, FAQs, About Gillian, and More! REIKI (pronounced “Ray-Kee”) is a Japanese healing art technique for stress reduction and relaxation that promotes well-being and the body’s innate healing ability. Reiki can be practiced either, in person, or totally remotely, with the same effect. Reiki is based on the idea that life force energy (also known as “qi” or “chi”) flows through us, promoting healing by removing blocks. Receiving Reiki May Help • relax and de-stress us • ground us • alleviate pain • replenish our energetic reserves • improve quality of life, especially when we are run down and exhausted • aid in promoting restful sleep • support us through grief Interested in trying Reiki? Gillian offers 30 and 60 minute sessions, by appointment. These appointments are fully remote, from the comfort of your own home. Visit the link below to request an appointment. Book with Gillian Frequently Asked Questions Q: How does Reiki work? A: Reiki works by balancing and harmonizing the energy flow within the body. The practitioner serves as a conduit for the universal life force energy, directing it to areas in need of healing or restoration. This energy helps to activate the body's natural healing abilities and supports overall well-being. Q: What can I expect during a Reiki session? A: Similar to an in-person session, you will find a quiet and comfortable space in your home where you can relax. The practitioner will initiate the video call on Zoom, and you will be guided through the session as if you were physically present. You may experience sensations of warmth, relaxation, and a sense of peace during the session, just like in an in-person setting. Q: Is Online Reiki as effective as in-person Reiki? A: Yes, Online Reiki can be just as effective as in-person sessions, and some say it's even more powerful because clients are in the comfort of their own home. Energy transcends physical distance, and the healing power of Reiki can be harnessed remotely. The practitioner will focus their intention and direct the energy to you, allowing for a powerful healing experience despite the physical separation. Read More About Virtual Reiki Here Q: Is Reiki a religious practice? A: Reiki is not affiliated with any specific religion or belief system. It is a spiritual practice that connects to “Source” energy in a neutral, calm, grounded state in order to channel the energy and connect it to the person receiving Reiki. Reiki is accessible to individuals of all faiths or those with no religious affiliation. Q: Can Reiki cure illnesses? A: Reiki is not intended as a replacement for medical treatment or professional healthcare. However, it can be used as a complementary therapy to support the body's natural healing processes. Reiki may help alleviate symptoms, promote relaxation, and enhance overall well-being. Q: Do I need to have a specific focus for my Reiki session? A: It's up to you. If you have something specific you'd like to work on, you can bring that to your session. Reiki can be beneficial whether you have something in mind or not - you can get as specific as you want, or you can be broad. Reiki works with the body's innate healing ability, unblocking energy that is stuck and helping things flow more freely. Q: How many Reiki sessions do I need? A: The number of Reiki sessions needed varies depending on individual circumstances and goals. Some individuals may find benefit from a single session, while others may benefit from regular sessions over a period of time. It is recommended to discuss your specific needs and goals with a qualified Reiki practitioner. Gillian Shapiro (she/her/hers) is a Social Worker and owner of Beech Hills Wellness, a business focused on facilitating self-care and promoting wellness through mindfulness, herbal wisdom, Reiki (a Japanese healing art), yoga, breath, mindfulness, movement, and sound, using the gong. She has been teaching for over ten years and believes in holistic healing that gets to the root of symptoms and chronic issues. She specializes in working with those who are experiencing chronic stress, anxiety or grief, and provides a safe space to do that work. Her classes and sessions are infused with compassion, non-judgment and nurture. Gillian has a master's degree in social work from the University of Alabama and a master's in business administration from Rutgers University.

  • Alignment

    You can create the life you want, set boundaries, love your people, your work and yourself better, and make decisions with confidence, all from a place of strength and clarity. In this module, we discuss how living in alignment is a powerful concept that can transform your life and empower you to create the reality you desire. Living in alignment means finding harmony between different aspects of your life, such as your values, goals, relationships, and personal well-being. When you are in alignment, you experience a deep sense of congruence and purpose, allowing you to navigate life with strength, clarity, and authenticity. By understanding yourself and getting to know the real you, your most heartfelt desires, you gain clarity on what truly matters to you. This clarity becomes a guiding compass that helps you align your choices and actions with your values and aspirations. With alignment, decision-making becomes more intentional, empowering you to move towards the outcomes that resonate deeply with your authentic self. Living in alignment liberates you from societal expectations and the burden of "shoulds." By embracing your authentic self, you release the need to conform to external pressures or societal norms. You become attuned to your own desires, values, and passions, and can confidently chart your own path. "The No Train" becomes a powerful tool as you learn to say no to commitments, relationships, or activities that do not align with your true essence, making space for what truly serves your growth and happiness. In the pursuit of alignment, you have the opportunity to design a life you love. By understanding what truly resonates with you and limiting what no longer serves you, you create space for meaningful experiences, relationships, and pursuits. Alignment helps you identify and prioritize what brings you joy and fulfillment, allowing you to craft a life that aligns with your unique aspirations and values. It enables you to live with intention and purpose, pursuing the things that truly matter to you and letting go of what no longer contributes to your well-being. Living in Alignment is a transformative practice that can guide you towards a life of fulfillment, purpose, and joy. Deep Dive Replay

  • Food & Mood

    Did you know that your gut has a direct effect on your emotional well-being? A worried brain can affect your stomach and intestines, and a troubled gut can send distress signals to your brain, causing you to feel stress, depression, or anxiety. This module will introduce you to how the foods we eat can be used to help improve your mental and emotional well-being. Five Brain Foods That Support Your Mood: Deep Dive Replay Resources This Is Your Brain on Food by Uma Naidoo MD What to Eat for Optimal Mental Health The Foods To Eat For Better Mental Health 8 Go-To Foods This Nutritional Psychiatrist Eats For Better Brain Function

  • Attachment & Healthy Relationships

    Deep Dive Replay Resources Books on Attachment and Friendship Platonic - Books on Attachment and Romantic Relationships The Power of Attachment - Attached - Podcast Episodes Why We Love the Way We Love: Attachment Styles with Dr. Becky Kennedy How to Fix Our Loneliness with Dr. Marisa G. Franco How to Improve Any Relationship: The 4 Attachment Styles You Need to Know & Tools to Become More Secure Resources to Use When You're Interested in Beginning/Continuing Healing Work Around Attachment & Reparenting How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self How to Meet Your Self: The Workbook for Self-Discovery Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace Reparenting Reparenting is a process of caring for ourselves in ways that we needed as a child but didn’t get. It begins with witnessing your experience as a child and learning about what needs you have that are still unmet. Then you can begin to ask yourself how you can find ways to meet those needs. This may look like learning to speak to yourself in a kind way, beginning to allow yourself time for creativity and play, or learning to set healthy boundaries. This healing work can be difficult if you had a traumatic childhood. Allow yourself space and time to grieve and process. It may be helpful to seek the help of a therapist. Reparenting Through Practice the 4 S’s with Yourself Safety – How can I provide myself with a safe inner and outer environment? Examples: committing to weekly therapy sessions, daily practices to regulate my nervous system and release stress, advocating for myself (work, doctors, relationships), practicing sleep hygiene, creating a home environment that feels comfortable and safe, eating healthy food and taking supplements that make me feel confident in my ability to care for my body, etc. Seen - How can I help myself feel seen? Pay attention to my emotions, both positive and negative, honoring my emotions instead of pushing them away. Get curious instead of judgmental or self-shaming. Soothed – What do I need, and how can I sooth myself or find soothing? spiritual practices, meditation, connecting to a friend, partner, safe person. Soothing self-care tools like warm bath, weighted blanket, swinging in hammock, comforting music, massage, touch etc. Secure – When we practice providing our inner child parts Safety, being Seen, and being Soothed, we begin to establish a secure attachment with ourselves and can then begin to become more securely attached in other relationships.

  • Movement

    Movement can help our mental wellness through building resilience, courage, and a sense of calm and connection. Not only does movement allow us to access joy it also changes systems in the brains that make you become more resilient to trauma and stress. Through an elevation and release of hormones and specific proteins, exercise helps us feel more hopeful, optimistic, energized, and happier. It supports us with addiction and grief. Through a regular movement practice, you can promote and protect your emotional wellbeing. Deep Dive Replay Resources Podcast Episode - Being Well - The Joy of Movement with Dr. Kelly McGonigal Podcast Episode - Basecamp - Kelly McGonigal, Ph.D How to Use Movement as Medicine Book: The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage

  • Self-Compassion

    As defined by Kristen Neff, there are 3 aspects of Self Compassion: Self Kindness - Being gentle and understanding with ourselves, rather than harshly critical and judgmental. Common Humanity - Feeling connected with others in the experience of life, rather than feeling isolated and alienated by our suffering. Mindfulness-Holding our experience in balanced awareness, rather than ignoring our pain or exaggerating it. We must achieve and combine these three essential elements in order to be truly self compassionate. When we experience warm and tender feelings toward ourselves, we are altering our bodies as well as our minds. Rather than feeling worried and anxious, we feel calm, content, trusting, and secure. Self-kindness allows us to feel safe as we respond to painful experiences, so that we are no longer operating from a place of fear. Deep Dive Replay Radical Compassion Workshop Replay Cultivating Self-Compassion on the Mat with Dianne Mancus Resources Radical Compassion RAIN Meditation with Erin Hinz Radical Compassion PowerPoint Book: Self-Compassion: The Proven Power of Being Kind to Yourself Workbook: The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive Book: Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN

  • Boundaries

    Deep Dive Replay Resources Books: The Book of Boundaries: Set The Limits That Will Set You Free: Melissa Urban - Set Boundaries, Find Peace: A Guide to Reclaiming Yourself - Nedra Glover Tawwab - How to Do the Work - Nicole LePera - Podcasts: We Can Do Hard Things: How to Say No: Boundaries with Nedra Glover Tawwab - We Can Do Hard Things: How to Set and Hold Boundaries - Cathy Heller Presents: Alex Elle on Self Love, Boundaries & Breaking the Cycle of Trauma -

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