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rewire the brain

Rewire the Brain: A 4 Week Guided Meditation Course

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!

 

 

optimism

Harnessing the Power of Our Mind Through Mindfulness

Written by Rob Giltner, MAMFT

Mindfulness is a wonderful practice that research has shown to better our mental, emotional, and physical health. But there is new exciting data coming out that tells us mindfulness is a tool that can enhance our performance in athletics, our career, or anywhere we may need to perform at a certain level.

In order to perform at our highest level and reach our potential, we need to achieve a flow state of mind. This flow is proven to enhance performance in learning, athletics, creativity, and leading. A flow state of mind is a mental state where we are completely involved and focused on what we are doing. It’s a type of trance we can get in where barriers and ego fall away. Mindfulness can develop a healthy brain structure to keep us in the flow state of mind.

Our brains have a default mode network that is designed for survival. However, when we stay in this mode during our performance we are vulnerable to pressure, anxiety, and an inability to focus. Mindfulness can get us out of this mode and into a flow.

It is so important to develop resiliency and performance in high-pressure situations. Just like we can train and command the body to be strong and flexible for athletic performance we can train the mind to be calm and confident.

Through repetitions of practices and ways of thinking, the mind can harness optimism. Optimism explores protentional even in times when we may be stressed or anxious. Optimism is much more than thinking the best will happen, it’s a practice that opens doors and helps our minds find our ceiling.

gratitude

Gr-Attitude!

I was reminded recently about how powerful and magical it is to live life from a place of gratitude. Gratitude shifts our focus from negative to positive. This is not to be confused with Toxic Positivity. “Good Vibes Only” is not realistic. We are not robots.  We are humans and humans feel emotion.

Emotions are watery.

What are you feeling right now? How might you feel in 10 minutes? Emotions ebb and flow, come and go, get stuck and unstuck. Allow your emotions to remain in motion. You may find they move along fairly quickly! Experiment with waiting 5 minutes and see where they go.

Feel all the feels.
Notice them.
Name them.
Then, let them go…like clouds in the sky floating by.

Even when you get disappointed, irritated, or upset, perhaps you will start to notice a theme or lesson that’s being presented in that situation. Perhaps you’ll notice feelings of Gratitude for your noticing, for the lesson you’re actively learning, for the movement of emotion (remember, they’re watery like ocean waves) that prevent you from remaining static and stuck

Where have you found Gratitude recently? Not feeling it lately? Perhaps be curious about where it will show up later today, over the weekend, or in the upcoming weeks…
recovering serious person

Hello My Name is Megan, and I am a Recovering Serious Person

Written by Megan Bayles Bartley, MAMFT, LMFT

I love to laugh. Being a recovering serious person, that wasn’t always the case. 

I think I really started to lighten up when I was in grad school to become a therapist in my mid-twenties. By then I had moved from Seattle to Tucson and was now in Louisville, KY. My adventurous spirit transformed my anxiety into excitement. My cohort helped as we collectively had to find some levity in the midst of darkness and heaviness.

Then I met my husband, who has had such titles as “University Mascot” and “Professional Mascot” and “Improv Comedian.” While he brought levity to my life, I also found myself digging into my old ways of seriousness in an attempt for him not to have too much of an influence over me so I wouldn’t subsequently “lose myself” in the relationship.

Then I became a parent and was in a tension between not wanting to be a rigid, overthinking, anxious person and wanting to do things the “right way.” (As if that is possible.)

Ultimately I realized flexibility was the key. Of course, I opt for a “flexible structure” so that I have a bit of a plan, but am not rigid about it. The more flexible I am with myself and others, the better I feel. And the better others feel around me.

And this flexibility does not mean getting walked all over. I love me some boundaries! I am very clear about what works for me and what doesn’t and I readily speak up for myself.

This brings me back to laughter. I’m realizing laughter is a wonderful medicine. We feel lighter when we laugh.  And perhaps it’s that lightness that helps us become more enlightened. 

stories

The Power of the Stories We Tell About Ourselves

Written by Jennifer Komis, MAMFT, MDIV

Every night before my niece falls asleep, she makes one request: “Tell me a story.” Of course, I proceed to weave together tales of strong little girls who can fly, save the world, and do anything they put their minds to because that’s exactly who I hope she becomes.

My niece’s request reminds me that stories are the dominant language of our lives. We use them to make sense of our world and ourselves. And how we talk about ourselves in this world really matters.

Consider this: Do you see yourself as the hero of your own story?

The survivor? The overcomer? Or, in your story, do you write yourself as the disappointment, the “not enough,” the unworthy? Can you imagine how your view of yourself and what you are capable of might change if you dared to write a story in which you ARE worthy and lovable, just as you are, no matter what?

Perhaps it’s time to ask this question: Are you telling your own story, or someone else’s?

Is the story you’re telling made from a memory, institution, or belief? Are you stuck in a story you are desperate to get out of? Are you sitting, pencil poised, nervous, staring at a blank chapter, and unsure what to write? Do you feel that quiet little voice of excitement saying, “You can be anything, you know that, right?”

Whatever story you find yourself living today, just know, this is YOUR story. You can always add a new chapter, change the plot, or continue it the way it is. You can mourn your tragedies in one chapter and celebrate your triumphs in another. If nothing else, life is always changing. How lovely it could be to explore the dynamic possibilities always around you. Won’t you join me?

trust yourself

Trust Yourself

“When you look around, feel insecure, and wonder who you can trust, know that you can trust yourself.
We often stand like little children, holding out our hands, waiting for someone to lead us somewhere, anywhere. We hope that someone can show us what we need to do next…Trust and respond to your own heart. Trust the wisdom and guidance within you.” ~Melody Beattie, Journey to the Heart

Did you know that you don’t have to wait to see where/what the Universe/God/Source wants you to go or do?

Nope. You get to say, “Hey! Let’s do this! This really excites me and brings me joy!”
I know, I know, you may not know what it is that you want to do or what brings you joy. Or you’re scared and feeling unsure. We all are! Courage is doing something even though you are scared! We are all making this thing called life up as we go! All of us!
Be curious and prompt yourself often with, “Wouldn’t it be nice…” and see where that takes you. Perhaps you commit to using this prompt daily for a month or multiple times a day for a week!
Wouldn’t it be nice if we all trusted ourselves?
roses

What Roses Can Teach Us About Ourselves

Aaaahhhh roses…. Such a beautiful flower with such wonderful feelings and meaning associated with it.
And yet, with all their natural beauty, vibrant colors, velvety soft texture, and delicious smell, they also come with thorns on the stem should we grab hold of them. We sometimes forget how vicious those thorns can be if we’re not actually growing and cutting them ourselves.
And yet in their natural state, roses have thorns. That is just how they are. With the wonderful, we also have to accept the not-so-wonderful.

What would it be like if we could do this with ourselves?

To honor and celebrate what’s positive, while accepting our challenging areas and holding space for them just as they are? Not needing to be in a rush to change them or make them different.
When given a bouquet of roses, we don’t put them in a vase upside down so we can highlight the thorns. We focus on what is wonderful about the roses and make sure we can see the radiant blooms.
Rather than beating ourselves up for having thorns, let’s experiment with being excited about what’s wonderful about ourselves!
laughing

A Love Letter To Letting Go & Laughing More

Time and time again, I have seen proven, that laughter truly is the best medicine.

I am a full-fledged recovering serious person. I am a firstborn, people-pleasing, recovering-perfectionist. In the past, I’ve known myself to be very anxious and not a stranger to panic attacks.
Today, thanks to years of therapy, a library full of self-help books, mindfulness, meditation, reiki, my dear friend Zoloft, and an easy-going husband with a wonderful sense of humor (who happens to have a professional comedian on his resume) I have slowly, and at times painfully, learned to “lighten up.”
One major reason why I decided to live lighter was that it was too damn exhausting to be so damn serious all the time. Many would have called me rigid. Things had to be a certain way…MY way. My anxiety caused me to be controlling and perfectionistic.

Does this ring a bell for anyone?

I began to recognize that what may have worked for me at one time (anxiety=control=protection), was causing more problems than it was helping. I didn’t need to protect myself as much as I once did and therefore I didn’t need to be as controlling or anxious. As a result, I slowly and cautiously started allowing myself to have fun.

But I had to learn how to have fun.

It was not something that came naturally to me. And I had to accept that my version of “fun” (read books for fun, have deep conversations, go to bed early, wake up early, contemplate the meaning of life…) was not always the same as others.
I began to get to know myself and what I needed at any given moment. I had a better understanding of my anxiety when it did come to visit, but it was no longer a constant companion.
Now I balance my high-achieving nature with a “good enough” mentality. I don’t need to give 110% to everything I do. I honor myself and what I need and want at any given moment.  And I look for every appropriate opportunity to find humor and laugh.
silly

Embracing the Silly Things in Life

Written by Megan Bayles Bartley, MAMFT, LMFT

Be silly.
Be honest.
Be kind.

This is my Mantra!

The last two come very easily to me. That first one though…being silly…has taken a lot of intentional practice.

I am by nature a deep thinker, a firstborn, highly sensitive, highly empathic, and intuitive person. I can naturally see the seriousness, depth, and intensity of any issue. So much so that it can paralyze me. Or at least in the past, it has.

I love the depths to which I can go and those who can join me there. I also know I feel better when I don’t live in that space. It can make me very anxious and depressed. I’ve learned to live in the “Both, And” space of being deep (which can have a heaviness to it) and being light, fun, playful, and yes, even silly.

I used to fear being silly because I equated it with looking foolish.

In the past, I was pretty mortified with the idea of looking foolish. I think it was fueled by my anxiety and need for control. Now that my anxiety is pretty non-existent and I have embraced the ebb and flow of life, releasing the need for control, I don’t fear looking foolish. I have embraced silliness with a sense of confidence.

When I am silly, I am playful, laughing, and light.

And that feels wonderful!

I got a wonderful compliment from my 8-year-old daughter last night after a big event with lots of kids and parents. She said, “I’m so glad I have a CHILL mom!” My eyes just about popped out of my head! I looked at my husband and asked, “Did she just call ME chill?!” He nodded, knowingly.

All my intention and perseverance are paying off! Not only do I feel so much better, but those who mean the most to me are also benefitting too!!

overthinking

Free Time: Overthinking It?

Written by Megan Bayles Bartley, MAMFT, LMFT

When thinking about Free Time and “being” rather than “doing,” I am reminded that I am not only a “do-er,” I am also a “thinker.” A pretty deep thinker at that. My mind can go to places that are seemingly quite unnecessary. I’ve learned over time that this is one of my greatest strengths and one of my greatest challenges.

Now don’t get me wrong, thinking is wonderful.

Over-thinking is what is the issue for me. It’s the thoughts that I can’t stop thinking. The what-ifs and the should-haves and the panic and fear that I’ve done or said the “wrong” thing. This was a prison I felt I was in for a very long time. The prison of anxiety kept me from fully and completely expressing myself in the fullest capacity possible.

If you’ve been following me for any length of time, you know that fearlessness is a theme for me. If you watched my Creative Mornings Louisville talk on Silencing Fear you know about my stint with improv comedy and how it brought me to tears.

What I realized about fear and anxiety was that it was a prison that I was putting and keeping myself in. What was the key that would unlock the door to the prison?

The phrase, “Fearlessness resides in the softness of the heart,” was my key. I thought this was what a yoga instructor said in class once. When I asked her after class who wrote that saying, she responded, “That’s not what I read, but maybe that’s what you needed to hear.”

As I began trying new things like improv comedy in my “free time” I chose to place myself outside of my comfort zone. It wasn’t about succeeding at improv comedy. It was about doing something that scared the shit out of me and sticking with it. After 9 months of classes every week, it became less scary. I still didn’t enjoy it, the actual performing that is. What I did enjoy and was “in joy” with were the friendships I had made, following through with a challenge and commitment I made to myself. and proving to myself that I could “do hard things” (“Untamed” reference!).

So while you may choose to do an actual activity with your free time, perhaps something other than improv comedy, I wonder if you are also avoiding free time like I can find myself doing.

For those of us who have a tendency to run a bit anxious or are constant do-ers, sometimes it is the quiet of free time that scares us.

This week, I challenge you to embrace the solitude of your free time, to sit with yourself, and remember that, “Fearlessness resides in the softness of the heart.”