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self love

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!

art therapy, art therapist, rachel martin, rachel

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!

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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.

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!

art therapy, art therapist, rachel martin, rachel

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!

https://mindfulness-center.com/wp-content/uploads/2022/10/Is-Art-Therapty-Right-For-You.jpg 300 300 The Mindfulness Center https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png The Mindfulness Center2022-10-31 14:57:112022-12-19 16:05:29Is Art Therapy Right for You?!

Ready for a RESET?!

07 July 2022/in Blog, Mindfulness, Self Love/by Megan Bartley

Ready for a reset?!

Yeah, me too!! It’s definitely that time of year!

With that said, I LOVE summertime! Every year I think that I’ll take the summer “off” and not work so much. That lasts about one week and then things start moving and shaking. All the balls I juggle don’t just disappear, they’re still there and need my attention. So I’m currently back to juggling all my balls while balancing the kiddos out of school and trying to get in a bit of time away…one weekend to Nashville, another to Lake Cumberland.

I will say, now that my kids are older (9 and 12) I’m not (YET!) as desperate to get them back in school ASAP as I was when they were younger. They are pretty self-sufficient and my husband, who works remotely from home, loves having the company…so do the pups – Lemon Drop and Deuce Pugalo!

Now, let’s dream of the reset we need… time, space, quiet, relaxation, nature, beauty, creativity…what would you add?

In January I will be heading back to Napa Valley for my annual retreat time and would love to take a few people along who are looking to reset and refresh as well. Could that be you?

This year I will host a women’s retreat (January 9-13) as well as a co-ed, weekend (January 12-16) retreat.

Early Bird Registration will be open for two weeks beginning mid-August. General Registration opens September 1st.

Check out the details below. Early bird registration will be availabe mid-August through end of August. Full registration opens September 1, 2022.

CLICK HERE for more DETAILS and to sign up for UPDATES!!!

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A Gift For You!

07 July 2022/in Blog, Mindfulness, Online Courses, Relationships, Self Love, Stress/by Megan Bartley

A Gift For You! 

We had a wonderful time during our Open House as Louisville Mindfulness Center celebrated its 5th anniversary!  We enjoyed catching up with friends and family from near and far with a few fun blasts from the past to boot! 

Again, we want to thank all of our supporters, whether you were able to make the event or not!! We are definitely feeling the love!

AND…. we want to spread that love even more! We are extending our half-price offer on our online courses through the month of July in honor of our anniversary! 

The two key online courses we currently have are “The Art of Saying No” and “Dealing With Difficult People”.

Whether you’re new to setting mindful boundaries, needing a quick yet comprehensive refresher on your boundary-setting skills, or you’re wanting to take your self-care practice to the next level, these wonderful, bite-sized videos are written and presented by Megan Bayles Bartley herself! For those of you who have spent time with Megan, you know she’s bursting with inspiration and empowerment to help you live your best life! You don’t want to miss out!

Plus, these courses are cheaper than ONE therapy session! Who can say “No” to that?! 

Check them out here: https://mindfulness-center.com/awaken-autopilot/

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Celebrating Five Years!

06 June 2022/in Blog, Mindfulness/by The Mindfulness Center

The Louisville Mindfulness Center is five years old!

It’s hard to believe. Even though, in a sense, our organization was decades in the making, built upon years and years of collective experience and shared visions… we still could’ve never guessed how much we could accomplish in a short time!

It’s time to celebrate everything we’ve done, all that’s to come, and most of all, our incredible community: you!

Join us next Wednesday, June 29th, from 4-6 pm at the Louisville Mindfulness Center to commemorate this milestone. Hang out with us, enter to win prizes, hobnob with some VIPS, and grab some cool LMC merch! All are welcome. We look forward to seeing you!

Hey, some PR attention!💡

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seek happiness

Old Ideas About How to Seek Happiness

03 March 2022/in Mindfulness, Self Love, Stress/by The Mindfulness Center

Written by Megan Bayles Bartley, MAMFT, LMFT

“If there are things that are causing you to suffer, you have to know how to let go of them.”

~Thich Nhat Hanh

As many of you know, I love the theme of letting go. Sometimes we hold on a little too tightly to expectations we have for ourselves or thoughts of what we “think” we need to be happy, fulfilled and successful. Old habits die hard and it can be difficult to let go of an idea that you have about yourself or your life that no longer rings true.

For example, I was doing a values assessment recently and the things I thought would come up, like creativity and curiosity, these really core ideals I connect my sense of identity to, didn’t. What surfaced were things I already have in my life, that not everybody has. Things like freedom, safety, and security.

And it reminded me that, while as a culture we are always striving for more, perhaps during this time of uncertainty, we should seek happiness from what we already have. To make time to be grateful for what is right in front of us in this moment. Things that many of us take for granted everyday, like freedom, safety and security can bring us so much peace if we allow them to.

So often we wait for happiness.

We tell ourselves that we’ll be happy when “x” happens. We’ll relax when we reach a certain goal, or breathe a sigh of relief as we accomplish a milestone in life, but the truth is, we have everything we need to be happy and at peace right here in this moment, if only for a moment.

So, repeat after me:

“I have everything I need.” 

In times of doubt, stress, you name it, this is a mantra that has brought me calmness, reassurance and gratitude.

I hope it does the same for you.

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Self-Sabotage

Self-Sabotage: The Ways in Which we Hurt Ourselves, and What to do About it

01 January 2022/in Mindfulness, Self Love/by The Mindfulness Center

Written by Ashley Vaden, LMFT

If you’re reading this, chances are you’re familiar with the benefits of mindfulness and prioritizing self-care in day-to-day life. For the most part, we understand how mindfulness can bring awareness to harmful and intrusive thoughts and patterns, help us become less reactive, and is an adaptive, accessible way to deal with stress. We hear over and over again to “love ourselves” and put ourselves first, but as soon as we feel triggered or overwhelmed, our self-care practices are the first to go, if we even implement them at all.

What is getting in the way of our self-care?

What is contributing to our self-neglect, and how can we “fix” it? One obstacle to prioritizing our self-care may be self-sabotage. Now I know this phrase may sound quite dramatic, and your initial thought might be, “I’m not sabotaging myself!” But in fact, all of us can exhibit self-sabotaging behaviors to protect ourselves. That’s right; sometimes we self-sabotage to offer ourselves protection from painful feelings or realities. This becomes problematic when we aren’t aware of how we’re doing this or that we’re doing this, and we over-protect ourselves.

For example, if one has a deep fear of intimacy or commitment, one may continue to pick fights with a partner or even choose partners that are not compatible. Or I may have a project that I need to work on that typically gets put on the backburner as I prioritize running errands or hanging out with friends because I’m afraid to fail or put myself out there. An even more subtle way we can self-sabotage is by experiencing a lot of anxiety or cyclical thoughts to avoid dropping into the physical sensation of grief, which can be a very intense emotion.

What do we do about our self-sabotage?

Let’s go back to the word “fix,” because I think this is an important point: We don’t need to fix ourselves or even work on ourselves. I know this may sound like it’s conflicting with my overall message or point of this article, but let’s go deeper. There isn’t anything about you that needs “work” or “fixing.” In fact, all of the behaviors, patterns and thoughts that you’ve experienced and exhibited are ways that you’ve learned to survive throughout your lifetime to get your underlying needs met. The bottom line is, even if you’re self-sabotaging, you’re doing the best you can!

We all have needs; to feel safe, to feel seen, to have others notice us, and take delight in who we are. However, because we are imperfect humans and thus our parents or caregivers are imperfect, throughout our lives we will experience times when our needs are not met, or we are faced with something that floods our system that we just can’t integrate or make sense of at the time. These things can become “stuck” in us, or become part of our programming.

Understanding is Key

Maybe our parents got divorced when we were little, so we feel fear around close relationships. Maybe we saw a family member pursue a creative dream, and we heard our parents discuss how that person “will never make any money as a ____,” so we push down our own creative aspirations. Whatever the cause, once we bring awareness to our self-sabotage, that’s really all we need to do! Because that awareness and understanding are key. We learn what the underlying need is, and then we can determine how to meet that need in an adaptive way, instead of setting ourselves up for failure. We may also see that we don’t need protection from our worries at all!

How to Increase our Awareness of Self-Sabotaging Behaviors:

Here are 3 simple strategies to increase awareness of self-sabotaging behaviors so that we are in greater alignment with our worth and value:

Identify Core Beliefs

Let me ask you this. If I told you by next year, you would have a dream come true, such as a loving relationship, or double the amount of money in your savings account, what negative thoughts or obstacles come up for you? “Oh that would never happen, I’m too needy” or “I’m terrible with money; I’ll never have a cushion to fall back on.” Write them all down. Now, instead of spending time obsessing over what is getting in the way of you reaching this dream, use these thoughts as guides for what you want to work on and what needs you have.

For example, feeling insecure and desperate in relationships may be an indicator that I need to work on building self-trust and keeping small promises that I make to myself. Poor money habits can lead me to make a plan and keep boundaries around my spending. This awareness is key because once we understand our negative core beliefs and thoughts, we can be awakened to how we are holding ourselves back. When we see that these beliefs are optional, we can then be intentional about our worth.

Develop a Journaling Practice

Type or write from your stream of thoughts without editing, trying to write “well,” or judging your thoughts. This is how you meet yourself! You’ll notice themes that continue to re-emerge, identify triggers much more readily, and even solve your own struggles by being introduced to them more and more over time. When you feel triggered, ask yourself “Does this feeling remind me of an earlier time in my life?” By looking back, we may recall painful memories or experiences where this feeling originates and our needs were not met, or we were not authentic to ourselves. Then, direct your attention to what you need to stay in your worth in the present moment.

Remember that “self-sabotage,” while it may sound scary, is really just a way we’ve protected ourselves when something is no longer working. Sometimes, we get tired of our own stuff or tired of feeling the way that we do. It’s important to remember in those moments that we’re doing the best we can, and we aren’t “wrong” for feeling how we feel. But in order to implement self-care practices that we know will be helpful for us long term, we have to identify ways in which we are holding ourselves back, and how to meet those needs and feel security while attempting to branch out and put ourselves first.

I hope you’ve found this helpful. If you’d like to go deeper, next time I will be writing about what to do to implement changes in your life and work toward your goals/leave self-sabotage in the dust!

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ground yourself

How to Physically Ground Yourself In the Present Moment

12 December 2021/in Holidays, Mindfulness, Self Love, Stress/by The Mindfulness Center

Anyone else DONE?! Over it? Fried? Frazzled?! We sure are! The holidays have come and are almost gone, leaving many of us reeling from too much “stuff,” too many “people,” and too many “things” to do. This is especially true if you are a Highly Sensitive Person or an Empath…

How can we best take care of ourselves when we’re in this space?

Perhaps getting grounded and centered in the present moment!

Here are a few physical activities we can do to direct our mind back to the here and now:

1. Savor a food or drink

While most of us rush through our meals to get back to a task or event, try to savor your next bite to eat. You can do this by taking small bites or sips. Pretend you are trying your food or beverage for the first time, letting yourself fully taste every flavor. Think about the temperature, texture, smell, and presentation of your food as well.

2. Take a short walk

What do you see? Focus on the texture, movement, and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. How fast is that squirrel darting from the tree? Can you see your reflection in the puddle of water on the sidewalk? Are the trees bare or still full of leaves, do they move with the wind or simply stay still?

3. Hold a Piece of Ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

4. Savor a Scent?

What are some of your favorite smells? Maybe you enjoy the wafts of a baked good rising in the oven, coffee brewing, onion or garlic cooking on the stove, laundry fresh from the dryer, or a candle. Whatever it is, inhale the fragrance slowly and deeply.  What are its qualities?

5. Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? The hum of your computer, or the dryer running? If you hear people talking, what are they saying? Put on some music. Let the sounds wash over you and remind you where you are.

6. Try the 5-4-3-2-1 method

You can rely on your 5 senses to bring you back to reality anytime you are starting to “spin out.” Counting backward from 5, use your senses to list the things you notice around you. 5 things you hear, four things you see, three things you can touch nearby, two things you can smell, and one thing you can taste.

Make an effort to notice the little things you might not always pay attention to, and remember which of them brings you joy. Then you can incorporate these little rituals into your day to help keep you centered.

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why mindfulness

Why Mindfulness?

12 December 2021/in Mindfulness, Self Love, Stress/by The Mindfulness Center

Written by Megan Bayles Bartley, MAMFT, LMFT

Why Mindfulness? Why is it so important? This quote sums it up wonderfully:

Mindfulness is the Gateway to Peace.

So many of us feel chaotic and worried, pulled in many directions…feeling like a hamster on a hamster wheel, spinning and stuck, wasting away our energy without purpose or direction. I’ve been there. I know what that feels like. And then I was done with feeling that way. I wanted to feel grounded, centered, and at peace.

Peace felt weird at first. The first time I felt it I really didn’t know what it was.. it felt very odd, and different. Finally, it dawned on me and I said to myself, “So this is what it feels like to feel content.” I was used to mood swings… highs and lows. I was always irritable,  frustrated with myself or others and I felt constantly overwhelmed. My body went into “fight, flight, or freeze” mode daily.

Now, my body and mind are used to feeling grounded, centered, and at peace.

I practice practical mindfulness constantly throughout the day by noticing my 5 senses when doing tasks. This means I allow myself to become aware of what I’m doing, thinking, and feeling and check in with myself to see if there is a better option for me at that moment.

I stopped asking, “Why?”

I realized the “Why” is a bottomless pit. We don’t really need to know “why.” “Why” focuses on the past. I’m not going in that direction. I’m moving forward. Instead, I ask, “How?” “What?” Or “Where?”

As in: How do I want to feel differently? How can I get there? What do I need at this moment to best take care of myself? What do I want out of life and what is meaningful to me? Where do I want my life to go?

I also have a flexible morning and evening mindfulness meditation routine. Every day I focus on what I’m grateful for. I also visualize where I’m headed, what I am intending for my day, my year, my life. And I spend time wondering and listening. I’m not formal or rigid with my practice. Rigidity hurts me more than it helps. Instead, I am gentle, kind, and forgiving with myself and subsequently others. I am at peace. And that feels wonderful!

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rewire the brain

Rewire the Brain: A 4 Week Guided Meditation Course

09 September 2021/in Meditation, Mindfulness/by The Mindfulness Center
With Ashley Vaden, LMFT
Are you looking to experience more joy and peace in your day-to-day life? Are you seeking to be more present in your relationships? Do you ever want to “get out of your own head” and start living more for the moment?

If you’ve answered yes to any of the questions, then this 4 Week Guided Meditation Course is for you!

While utilizing affirmations and attempting to re-structure negative thoughts can be a great practice, sometimes we may feel that we need more to truly manifest what we want in our lives and get more space from negative and harmful thought patterns.
This course uses the power of meditation to help rewire our brain and create new neural pathways so that we can more readily access joy and peace and break out of patterns no longer serving us!

Meditation with others can also help you give and receive the energy from the collective if you’re feeling especially isolated during this time! This course may also be a great practice to help build resilience, peace, and strength before the holiday season is quickly upon us.

All 4 classes are $40 and each session lasts 45 minutes. These sessions will be virtual and held over Zoom Thursday, October 14th & 28th and Thursday, November 4th & 11th from 7-7:45 pm.

Class is structured such that there is an introduction to the mediation. Then I will facilitate a guided mediation for participants. Afterward, the group will process the mediation as a whole and share any insights, feelings, or experiences if they choose! This will also be an opportunity to add additional skills or use the accountability of the group environment to problem solve barriers to consistent mediation practice.

I will be utilizing practices from Eriksonian hypnosis, self-compassion, re-parenting the self, increasing resilience and nervous system regulation. Meditations will be focused on retraining our nervous system. This is to help reduce symptoms of anxiety and depression that are a result of developmental trauma, or complex PTSD. This course is meant to help clients re-parent themselves. Participants will experience less emotional deregulation, and access positive, self-affirming, and self-compassionate thoughts more readily.

Click here to sign up!

 

 

https://mindfulness-center.com/wp-content/uploads/2021/09/242315222_1529864724046367_4918127389344971816_n.jpeg 1536 2048 The Mindfulness Center https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png The Mindfulness Center2021-09-24 15:30:202021-09-24 15:39:55Rewire the Brain: A 4 Week Guided Meditation Course
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