January 23, 2020

Radical Compassion-Day 3

Posted in Uncategorized at 2:51 pm by kellyfdennis

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Sounds True and Tara Brach present a 10 day radical compassion challenge.

Kristen Neff emphasized the three components of self-compassion: Kindness, Common Humanity, and Mindfulness. I resonated with the importance of not skipping any of the three or our experience will not be beneficial.

Another thing that popped out for  me was her idea that “people hold onto hate, because once hate is gone, they’ll feel the pain and they don’t want to feel it.” Makes sense to me why hating someone is “easier” that forgiving and letting go.

I have done Tara’s RAIN meditation many times. Today was especially helpful to remember the “allow” part, instead of rushing right to nurture.

Good Stuff!!

January 22, 2020

Radical Compassion-Day 2

Posted in Uncategorized at 12:10 pm by kellyfdennis

khadeeja-yasser-FHT0KEOwtyg-unsplash

Sounds True and Tara Brach present a 10 day radical compassion challenge.

Even though the interview with Dan Siegel was a little long, it was well worth the time. Chock full of stuff, I can’t even summarize adequately! I understand, now, my experience with some of my medical providers and their seemingly lack of empathy. The other thing that really popped out for  me was that our body is like an antenna for our emotional experience and  the mind tries to make sense of it all. If we are differentiated, we can separate out what is “our stuff” to deal with and what is the other person’s responsibility. If not, we become overwhelmed and flooded because we over identify with the other person’s suffering.

I also loved the PART acronym: Presence, Attuning, Resonance, and Trust. These are the essential ingredients in relationships not only with others, but with ourselves and this earth we inhabit.

Tara’s guided meditation was very nurturing for me. Just what I  needed today! Can’t wait for day 3!

January 21, 2020

Radical Compassion-Day 1

Posted in Uncategorized at 12:12 pm by kellyfdennis

khadeeja-yasser-FHT0KEOwtyg-unsplash

Sounds True and Tara Brach present a 10 day radical compassion challenge.

I connected with the thought that we get stuck in our negative narrative in our heads and become preoccupied, anxious, sad, etc. Tara’s meditation today emphasized taking a “pause” to connect to yourself. The challenge is to do that 3 times today. I’m sure I’ll have lots of time to practice!

Maria Shriver was the featured speaker. So many thoughts that I connected with, but one in particular is that “healing our world starts with healing each one of us.”

For those of you participating, what rose to the surface as important for you?

January 13, 2020

Stop Living in Your Head (and come home to yourself)

Posted in Uncategorized at 4:46 pm by kellyfdennis

art beach beautiful clouds*

Saturday, February 8, 2020, 9:00 am-10:30am; Counseling office: 304 N. George St., Millersville, PA 17551

“It was when I stopped searching for home within others and lifted the foundations of home within myself, I found there were not roots more intimate than those between a mind & body that have decided to be whole.” -Rupe Kaur

Mindfulness concepts and Meditation practices covered will include: Mindfulness of the breath and body, Mindfulness to “unhook” from thoughts, Sensory mindfulness, Mindful self-compassion & learning to forgive ourselves

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 8 people. This workshop is suitable for all levels of mindfulness meditation experience. Cost: $50

Kelly F. Dennis MS LPC is the facilitator. Pre-registration is required. Email Kelly@kellyfdennis.com or call (717)951-0266 (pre-payment is required).

*Photo by Pixabay on Pexels.com

 

December 3, 2019

Living in Our Heads-Mindfulness Meditation to Increase Awareness

Posted in Compassion, Mindfulness, Well-being tagged , , , , , at 1:44 pm by kellyfdennis

beautiful bloom blooming blossom*

Saturday, January 11, 9:00 am-10:30am; Counseling office: 304 N. George St., Millersville, PA 1755

The aim of mindfulness practice is to be more aware, more often. A powerful influence taking us away from being “fully present” in each moment is our automatic tendency to judge our experience as being not quite right in some way—that it is not what should be happening, not good enough, or not what we expected or wanted.

Mindfulness concepts and Meditation practices covered will include: Mindfulness of the breath and body, Mindfulness to “unhook” from thoughts, Sensory mindfulness,Mindful self-compassion

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 8 people. This workshop is suitable for all levels of mindfulness meditation experience. Cost: $50

Kelly F. Dennis MS LPC is the facilitator. Pre-registration is required.

*Photo by Arul on Pexels.com

 

October 29, 2019

Balance Fear with Kindness

Posted in Compassion, Well-being tagged , , , , at 9:27 am by kellyfdennis

black and white sun in sky“Monsters don’t sleep under the bed, they sleep inside your head.” It is said, “Your worst enemy cannot harm you as much as unguarded thoughts.” Thoughts are curious things, they can create fear and dread, or peace and love. May your thoughts today and the days to come be ones that build you up, not cut you down.

May you be healthy and strong, peaceful and happy. May you think thoughts of love and acceptance, for yourself and for others. May you be free from suffering and experience love in abundance. May you notice the sparkle of a snowflake, the twinkle of the stars. May you feel a gentle breeze upon your face and the warmth and compassion from those who are important to you. May you experience the courage to face a fear, and the confidence to accept yourself just the way you are. May you be kind and experience kindness.

That’s the way to make peace with the monsters that live inside your head.

October 17, 2019

Living in Our Heads

Posted in Mindfulness, Well-being tagged , , , at 8:00 am by kellyfdennis

Mindfulness Meditation Workshop to Increase Awareness

clouds over propertySaturday, November 16, 9:00 am-10:30am; Counseling office: 304 N. George St., Millersville, PA 17551

The aim of mindfulness practice is to be more aware, more often. A powerful influence taking us away from being “fully present” in each moment is our automatic tendency to judge our experience as being not quite right in some way—that it is not what should be happening, not good enough, or not what we expected or wanted.

Mindfulness concepts and Meditation practices covered will include: Mindfulness of the breath and body, Mindfulness to “unhook” from thoughts, Sensory mindfulness, Mindful self-compassion.

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 8 people. This workshop is suitable for all levels of mindfulness meditation experience. Cost: $50

Kelly F. Dennis MS LPC is the facilitator. Pre-registration is required. Click here to register.  Or call Kelly (717)951-0266 (pre-payment is required).

 

September 26, 2019

Benefits of Mindfulness

Posted in Mindfulness, Well-being tagged , , , at 2:00 pm by kellyfdennis

calm daylight evening grass*

Mindfulness is certainly a buzz word right now, but it’s been around a long time. Mindfulness is paying attention in the present moment on purpose, without judgement. Mindfulness helps us to get unhooked from ruminating about the past or worrying or over planning for the future. Really, all we have is this present moment and if we’re busy focusing elsewhere we are contributing to our own distress.

Mindfulness has been shown to improve well-being, physical health, and mental health. In recent years the research has shown that individuals who practice mindfulness on a regular basis are more able to savor the pleasures in life as they occur, are more fully present in the activities in which they engage, and have a greater capacity to deal with adverse events. In addition, mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties.

There are so many reasons to try it! Click here to learn more.

*Photo by Pixabay on Pexels.com

September 24, 2019

Stress Headaches

Posted in Mindfulness, Well-being tagged , , , , at 8:00 am by kellyfdennis

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One question that I often get asked is “Can stress cause headaches?” Yes! Distress can cause activation of the primitive part of our brains, the one responsible for the flight, fight, freeze response. When this part of the brain is activated, chemicals begin coursing through our bodies, readying us to react. These chemicals have various functions, but one is muscle contraction or tension. The body’s stress response, when chronically activated, can cause insomnia, prolonged muscle tension, tightening or “holding” of the muscles (do you find yourself clenching your jaw when stressed?). All of these reactions can cause headaches.

The good news is that mindfulness meditation can help you to pay more attention to your bodily reactions. If you are aware that you’re tensing, you can actively breathe and relaxing. If you become aware that you are ruminating, you can learn to actively stay in the present moment (rumination is a common cause of insomnia). Check out my website for information about upcoming mindfulness meditation workshops, classes, and retreats! Tension headaches can become a thing of the past!

September 3, 2019

Can Cognitive Behavioral Therapy Help Anxiety?

Posted in cognitive behavioral therapy tagged , , , at 12:19 pm by kellyfdennis

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The simple answer is “Yes.” Cognitive Behavioral Therapy (CBT) is a type of counseling in which negative patterns of thought about the self and the world are challenged in order to change unwanted behavior patterns or treat mood disorders such as anxiety. It is very collaborative in nature and includes homework outside of sessions. Contact me here, to sign up for a free 15 minute phone consultation to see if CBT is right for you! Be well and have a wonderful day!

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stefdennis

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Do Not Weigh Your Self-Esteem on a Scale

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