October 20, 2018

Update: self Compassion Workshop

Posted in Mindfulness, Self Image, Well-being tagged , , , , , , , at 11:35 am by kellyfdennis

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The first Self compassion workshop was well received. Thanks to those who attended. Self compassion is such an important topic right now, but it can be misunderstood. I think the research done by Kristin Neff and colleagues has brought to light that we will experience less depression, anxiety, stress, and a decrease in many negative behaviors if we learn to talk to and treat ourselves as we would a good friend (that’s self compassion).

Join me on my journey to offer a series of workshops on this topic. Each workshop will be unique, so even if you’ve attended one, you will benefit from the others as well.

Next up: Intro to mindfulness meditation: 11/3/18 & 11/10/18.

October 13, 2018

Introduction to Mindfulness Meditation

Posted in Mindfulness, Well-being tagged , , , , , at 6:33 am by kellyfdennis

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Saturday, November 3, 2018 & Saturday, November 10, 2018

9:00 am-11:30 am

Counseling office: 304 N. George St., Millersville, PA 17551

This 2-session course is designed to introduce the concepts of mindfulness and mindfulness strategies in a purposeful way in order to facilitate the integration of mindfulness into your daily life.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. It’s about knowing what is on your mind,” Jon Kabat-Zinn. As we learn to create purposeful present moment awareness we begin to see the changing of things in our lives that cause us stress. We learn to relate to our difficulties in life with more openness, compassion, and acceptance.

Mindfulness concepts covered will include:

Mindfulness and the scientific research

Mindfulness of the breath and body

Obstacles to mindfulness

Mindfulness with difficult emotions

Mindfulness with difficult thoughts

Mindfulness Meditation practices will include:

Mindfulness of breath and body

Sensory mindfulness

Mindful eating

Mindful movement

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 15 people. The sessions are open to all ages, backgrounds, and religions.

Cost: $150.00 for 2 sessions and materials needed for the course.

Kelly F. Dennis MS LPC is the facilitator. Please contact Kelly to sign up or for further information: (717) 951-0266 or kelly@kellyfdennis.com

October 3, 2018

Self-Compassion Workshop

Posted in Compassion, Mindfulness, Well-being tagged , , , , at 11:49 am by kellyfdennis

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October 20, 2018 9-11am

Counseling office: 304 N. George St., Millersville, PA 17551

Take time to nourish yourself during this 2-hour workshop. Join us as we explore the importance of self-care through compassion and meditation. Some topics we will cover include:

  • How cultivating self-compassion enhances our inner and outer life experience
  • How self-compassion leads to greater compassion for others and enhanced relationships
  • Ways we can “nourish” ourselves for an enriching life experience
  • Deepening our connection with ourselves and others
  • Exploring various meditations that cultivate self-compassion, connection and inner peace

Facilitator: Kelly F. Dennis MS LPC; Contact Kelly to sign up, space is limited.


Cost: $75.00

August 12, 2018

Why Am I Still So Depressed?

Posted in cognitive behavioral therapy, Mindfulness, Self Image, Well-being tagged , , , , , , at 2:55 pm by kellyfdennis

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Major Depressive disorder has been identified by the World Health Organization as the most debilitating illness worldwide. There are many therapies, medicines, treatments and it still remains the most debilitating illness. One reason for this is that it seems that depression is subjectively experienced differently by each person it affects. One form of treatment that touches on most of the aspects of depression is Mindfulness Based Cognitive Therapy for Depression (MBCT).
•Combines cognitive behavioral techniques with mindfulness strategies in order to help individuals better understand and manage their thoughts and emotions in order to achieve relief from feelings of distress.
•Helps clients learn how to recognize their sense of being and see themselves as separate from their thoughts (inner critic) and moods. This disconnect can allow people to become liberated from thought patterns in which the same negative messages may be replayed over and over.
•During MBCT, I help the person acknowledge that even though these thoughts feel like “truths” in those  moments of feeling low, in fact they are just the symptoms of depression.
•Becoming aware, through mindfulness, that the thoughts are “just the depression voice talking” allows them to step back from the thoughts and decide how seriously they need to take them.
•Perhaps, learning to just notice them, acknowledge them, and let them go.
Schedule an appointment today to talk about using this therapy to help you to feel better!

June 25, 2018

Begin Again

Posted in Compassion, Mindfulness, relationships, Well-being tagged , , , , , , at 9:04 am by kellyfdennis


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Every day is a new day. I wish you joy and contentment, peace and tranquility in this brand new week. Ask for help when you need it, help others when you can. Look for the good in people and show them the good in you. Be Well and Have a Wonderful Week!

June 7, 2018

“The Guest House”

Posted in Compassion, Mindfulness, Self Image, Well-being tagged , , , , , , at 9:06 am by kellyfdennis

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I love this poem by Coleman Barks:

“This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight.

The dark thought, the shame, the malice. Meet them at the door laughing,
and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond.”

From Barks and Moyne.94

May 30, 2018

A Few Days Left in Mental Health Month

Posted in Compassion, Mindfulness, Well-being tagged , , , at 9:39 am by kellyfdennis

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But first, what is Mental Health?

Mental health is your emotional, psychological & social well-being.

Why is your Mental Health important?
Your mental health determines how you handle stress, relate to others & make choices. It affects how you think, feel & act. Mental health is not just important in the month of May, mental health is important during every stage of life, from childhood & adolescence through adulthood. (Source: MentalHealth.gov)

The Bella Vita’s Top Mental Health Tips:

1. Write Down Your Thoughts.Sometimes something as simple as writing down what you are thinking will help you process, calm and clarify your thoughts &/or feelings.

2. Create A Self-Care Stash!Stock up on a few of your favorite things & keep them nearby to use in times of stress or uncertainty (e.g., lotion, candle, music, an affirmation book, anything that brings you comfort).

3. Do Something For Someone Else. Acts of service can reduce stress, boost self-esteem & increase your connections. When we do things for others, we are reminded that we are not alone & that we are connected to others.

4. Nurture Your Body – Nuture Your Mind! When considering your mental health, you cannot exclude your physical health. Can you make one choice that will positively impact your physical health today? We all need something different, what does your body need today? Areas to pay special attention to include, sleep, nutrition & exercise. The way we treat our bodies can change the way we think & feel.

5. Make Time For Mindfulness! Take a few moments from your day to check-in with yourself. Focus on your breathing & how your feelings. Inhale Deeply* Feel your chest expand. Exhale Softly* Feel your chest fall. Bring your mind to the present moment without drifting to the past or future.


May 25, 2018

Mental Health Awareness is a Good Thing!

Posted in Mindfulness, Self Image, Well-being tagged , , , , , at 8:19 am by kellyfdennis

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Yoga can improve mental health in general and may help relieve symptoms of mental health disorders like depression, anxiety, attention-deficit-hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD) and schizophrenia.

Aside from its benefits for your mental health, it’s a great way to stretch and strengthen your muscles.

Mental Health America partnered with Annie Shiel, yoga instructor and co-founder of True U —an organization that empowers teens through yoga, true talk, and mindfulness—to show you two short yoga routines.

Go ahead and tell us about your yoga experience.

May 21, 2018

Mindful Mental Health Awareness

Posted in Mindfulness, Well-being tagged , , , , , at 8:10 am by kellyfdennis


Are you ready for another MindfulMonday? (Mental Health America)

Research indicates that people who practice mindfulness regularly experience benefits like reduced rumination (repeated thoughts about distress or problems without finding solutions), reduced stress levels, boosted working memory, increased focus, less emotional reactivity and more relationship satisfaction.

Guided meditations are a great way to practice mindfulness. The UCLA Mindful Awareness Research Center have guided mindfulness meditations available in English and Spanish on their website at http://marc.ucla.edu/mindful-meditations. Or Check out one of Kelly’s on her You Tube Channel .

Feel free to share your experience being mindful!

March 29, 2018

Today’s Hope for You

Posted in Compassion, Mindfulness, Well-being tagged , , , at 11:57 am by kellyfdennis


May you live today with health and strength.

May you feel loved and have the opportunity to show love to others.

May you notice the beauty around you and be filled with peace and tranquility.

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