acupuncture

Best Pricks In Town, Acupuncture That Is…

 

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

louisville salt cave

Going Inside to Create Your Outside: Louisville Salt Cave

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

 

happiness

When are you willing to experience happiness?

Written by Bridgette Allen, MAMFT

We often set limitations for when we can be happy.

I’ll be happy when I:

*get a house
*am in a relationship
*get a new job
*move out
*have straight A’s
*gain/lose weight
*don’t feel stressed
*get invited
*get married
*achieve more
*have more
*know they’ve changed
*am certain
*work more/work less

How would life be different if we gave ourselves permission to be happy unexpectedly, for no reason at all? What if we noticed and embraced moments of happiness even in the most difficult of times?

Happiness is not and never will be a final destination. When we chase after happiness and allow it under self-inflicted limitations, like the list above, we are often greeted with unmet expectations. That’s because happiness is simply a state of mind to be enjoyed and not captured.

What limitations are you willing to release? When will you choose to be happy?

law of giving

The Law of Giving (and Receiving) = FLOW

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!

the subtle art of not giving a fuck

The Subtle Art of Not Giving a F*ck

Written by Megan Bayles Bartley, MAMFT, LMFT

The title of this book caught my attention recently while I was at the airport. Working with many people who have anxiety or feel stressed out I thought it could be an interesting read. I like things that make us question the status quo and may be a bit provocative. The subtitle drove home my decision to purchase it: “A counterintuitive approach to living a good life.” Even cooler!

I was curious about the author and what his credentials are so I looked on the back cover and discovered he was a well-followed blogger. Hmmm… Not your typical (potentially dry) self-help PhD? Not surprising with a title like this. My graduate studies had taught me to be leary about non-scientific based information, but I’m an out-of-the-box thinker, so I’m usually willing to let things speak for themself. As I read I realized Manson has no specific education or credential as a therapist or in the mental health field. What he does have is his own personal experiences, which he shares freely in the book (which is different than most PhD, self-help authors!). He’s likable and seemingly very open, which is a plus for me. Essentially what I found is a very direct and easy-to-understand and assimilate way to communicate mindfulness (without really talking about mindfulness!). Even cooler!

I have many clients who are not “readers” and I’m always on the lookout for books that may be interesting to the uninterested reader. This book fits the profile. I have recommended it to several people and they *loved* the title and were willing to give it a whirl upon my recommendation.

A few of the premises in the book that caught my attention:

  1. We can never really avoid being in pain and discomfort (he uses the word suffering), so choose what you want to be in discomfort about.
  2. Choose what you want to give a f*ck about rather than giving a f*ck about everything.
  3. Your emotions are there for a very good reason – to give you feedback, to get your attention. So PAY ATTENTION to them!
  4. Make sure you are aligning with your values and priorities. Are the people you surround yourself with people you strive to be like? Are the decisions you are making assisting you in being the best version of yourself?
  5. Failure is to be expected! Welcome it. Learn from it! Perfectionism can keep us from living in reality… I mean really, at what point is “perfection” achieved?! Or are you always telling yourself you’re STILL not good enough.
  6. It’s ok to say “No.” Again, choosing what you do and don’t want to participate in establishes appropriate boundaries.

I found it to be a very enjoyable, humorous, entertaining read, and am glad I read it.

Intrigued?! Give it a whirl for yourself!

 

nurturing

Nurturing the Self

Written by Rob Giltner, MAMFT

We are living in a world that is different than what we are used to, and while most things aren’t closed down, we aren’t able to live our lives the way we were a year ago. Just getting through our daily routines has so many additional stressors that weren’t there before, and carrying all this extra stress can take a mental and physical toll. During this time, we need to recognize the signs that our body gives us when it’s overwhelmed.

Warning Signs of Chronic Stress

  • Anxious & Negative Thoughts
  • Trouble Sleeping
  • Impaired Decision Making
  • Digestive Issues
  • Inability to Concentrate
  • Irritable & Angry Mood Swings
  • Overall Feeling of Isolation
  • Depression & Hopelessness
  • Body Pains
  • Frequent Illness like Colds or Infections

When stressed, we need to step back, slow, down, and make sure that we are finding healthy ways to cope. Our lives are very busy. We may have to move at a frantic pace to keep up with the busyness. One side effect of that fast pace life that is we can forget or neglect parts of ourselves that may need nurturing. If we have a garden and we get very busy with work we may forget to water our garden. This would result in the plants dying. We must “water” and nurture are own parts as if they are apart of our own individual garden.

We all have aspects of ourselves that need to be nurtured, whether it be our inner child, inner warrior, inner doctor, or inner parent. When we nurture these parts of ourselves, we can face our repressed emotions, discover the needs that need to be soothed, and offer self-care.

finding inspiration

Finding Inspiration

Written by Megan Bayles Bartley, MAMFT, LMFT

I love to be inspired. When I’m inspired it’s like an endorphin rush courses through my veins and I feel amazing. Maybe I’ve been feeling anxiety or sadness or anger and am looking for something that shifts my attention. What I feed grows, so while I give myself a chance to feel my feelings, I also want to choose to feed what feelings I want to grow.

Maybe feeling inspired feels so great because inspiration usually happens when we’re least expecting it. It surprises us and catches you “off guard.” Or sometimes we want to be inspired so our eyes are open looking for it to happen.

However, inspiration is not usually something that can be forced. If I sit down at my computer to write something inspiring it’s usually because something has come to me and the I write it down.  When we sit down in front of a blank page and attempt to “force” inspiration to happen, usually we find ourselves getting frustrated and annoyed and lack focus.  This is because we can’t force ourselves to be inspired.

What we can do is put ourselves in situations or around people who inspire us. We can read inspiring books, go to museums, be in nature and feel inspiration.

A book that inspires me every time I read it is Melody Beattie’s “Journey to the Heart.” Her words are so loving and caring and encouraging it inspires me to be loving and caring and encouraging of myself. If you are looking for a daily devotional or daily inspiration, I highly recommend it.

Cheers!

Humility

Written by Jennifer Komis, MAMFT, MDIV

Humility is the willingness to stay teachable regardless of how much we already know.

Have you ever spent time with someone who views her or his self as the best human in the room? Maybe it was a friend, partner, boss, or coworker. How did it feel? How’d the conversation go? Did you enjoy it? Want to talk more to this person or less?

It’s hard NOT to assume we don’t own the truth.

Our experiences shape us to believe and think certain things, sometimes passionately. It’s hard for us NOT to see our version of reality as the right (or only) version of reality. BUT. While it may feel threatening, there’s so much more freedom and opportunity in allowing others to “own truth” too. Think of it as trying on another’s experiences, imagining how their life may have led them to their thoughts, fears, biases, dreams. Think of it as trying on humility.

When we get stuck in the idea that we own the truth, we constrict around that.

People become “good” or “bad” as judged by our inner critic and we fight against them and their ideas from a place of self-protection. We are less apt to seek to understand them. Instead, we seek to protect our truth above all else because we believed the false rumor that doing that somehow protects us. We hunker down, refuse feedback, and struggle to imagine that safety, security, AND multiple truths can coexist.

Instead of trying to be the best human in the room, what if we tried to be the best version of ourselves in the room, in our families, careers, and relationships? What if that was less about proving something and more about listening? What if the deepest strength is really found in compassion, empathy, and humility? How might we experience ourselves and life differently if we trust that?

speaking your truth

Speaking Your Truth

Written by Jennifer Komis, MAMFT, MDIV

I learn a lot from my 3-year-old niece. Last time she visited, she walked in and immediately said, “Do you have Popsicles?” When I said “no” (terrible aunt oversight), she looked at me point blank and said, “Well, you should get some.”

Such directness. Such self-assurance. She asked for what she wanted. And while her attitude is typical of a 3-year-old, she made me wonder on a deeper level how we lose this directness, this wildness. When do we stop asking for what we need? What causes us to get all “polite” and quiet and afraid to say things like, “I need this. I want this. I miss this, love this don’t like this.”

Many of us stop making these requests as adults.

We think staying quiet equates to “making things work” or “keeping the peace.” But does it?

For a very long time, I thought my messy parts were unacceptable. I thought the “in process” version of me needed to be hidden in order to be loved and accepted. And so I hid, and watched many of those around me do the same.

I was presenting to the world the image of a final product instead of the messy, always-becoming work in progress that I am, that we ALL are. And that was not helpful. If anything, it was destructive and furthering a lie that being all of ourselves is somehow not okay.

The world NEEDS us to be messy because it gives others permission to be messy too.

When we stop pretending we have it all together all the time, we meet each other in actual reality, which is complicated, beautiful, good, bad, scary, exciting, and so much more. We grow together in ways false facades don’t allow. Most importantly, we get real and know that we are loved precisely because of that realness.

Isn’t there still a voice inside of you that has something important to say, something that might make life more authentic and real? When we don’t share those words, we create a barrier.

How do we share our truth in a kind and direct way? How do we ask for what we need and hear others’ requests for what they need? It’s certainly not easy, but when we do it, when we begin to cross those bridges with ourselves and others, we find ourselves feeling closer, realer, and safer than we ever could have imagined. Be you. Be loving, be wild.

joy

An Exercise In Joy & Success

Written by Megan Bayles Bartley, MAMFT, LMFT

“…the measure of success is absolutely the amount of joy you feel.”

Take a minute and think about a time when you felt pure joy. Oftentimes we think of moments that were life-defining. When we proposed to our sweetheart and heard “YES!” Or maybe our wedding day, or the day our first child was born, or when we got that new job, that raise or promotion.  Unfortunately for many of us our emotions fluctuate fairly rapidly and it’s rare that we can maintain that feeling of pure joy.  But what if it didn’t have to be this way? What if we could live joyful, or joy-filled, lives and experience this joy a majority of the time? Well, we can!

“Yeah, right!” I hear you saying.

Give me a minute to explain… What we’re talking about is viewing your life from a bit of a different perspective.  Instead of a perspective of LACK – “I’ll feel joy when I get that raise, meet the right person, lose 20 lbs, etc.” – and shift into a thinking of ABUNDANCE – “Everything is exactly as it needs to be. All I need to be is myself. Everything I need to know is already within me.”

See the difference?

Here’s what I want you to try: Write down the above messages of Abundance on sticky notes and stick them on places you look often – on the microwave, on your dashboard, at the bathroom mirror, on your computer screen. Make an effort to look at the messages and remember that feeling of Joy.  Soon you’ll start to associate the two together – the feeling of Joy with the message “Everything is exactly as it needs to be.”

Stick with it for 21-30 days and see what happens.  This is how long it takes to make a shift in belief, perspective or behavior change.  You are actually building new neural pathways in your brain.  The more attention you give the new perspective, and don’t give attention to the former perspective, the stronger the new perspective of Abundance becomes and the perspective of Lack begins to die off.  Remember, what we feed, grows. Give it a try!  What do you have to lose?!

When we focus on Joy FIRST, our lives will begin to shift so we experience success in multiple areas.

If there is an area that seems like a problem area now – your relationship, your job, your living situation – they will work themselves out as you are focusing on joy.  This might mean they will begin to bring you joy in new ways because you are seeing them differently OR because you see clearly now that there is no way they will bring you joy and you will make confident decisions to move beyond them.

Wouldn’t it be AWESOME to feel Joy AND Confidence?! Oh yeah, it can happen. You can do it.  Stay focused and give it 21-30 days. Be gentle with yourself. You will mess up but chalk it up to a learning experience and keep moving forward. Growth comes with growing pangs.

And if you find you need some help, we are always here to be a guide (and cheerleader!). Keep at it! We believe in you!​