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Tip #5 Bring Meditation into your daily life

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·         Choose to undertake some of your regular activities in a mindful way with the aim of bringing yourself into the experience in the present moment. Notice if the mind wanders off into thoughts and gently bring yourself back into experiencing (or being aware of sensation) ...
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Emotional Sensitivity, Reactivity and Equilibrium within a DBT framework.

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Understanding our emotions and how they work is an essential part in conflict resolution between couples. There are several factors that contribute to one’s emotional arousal and experience of negative emotions.  They include your individual sensitivity and your reactivity to your partn...
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What Does Compassion Mean in Compassion Focused Therapy (CFT)?

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In Compassion Focused Therapy, compassion is defined as a ‘sensitivity to suffering in self and others with a commitment to alleviate and prevent it’.  What helps us engage our compassion is understanding our beliefs about how we feel towards offering compassion to others, accepting c...
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Couples Conflict Patterns

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There are relationship patterns that DBT specialists have observed in couples. It is helpful to understand these patterns, and you may recognize yourself and your partner in them. The Constructive Engagement Pattern : In this pattern, when a couple encounters a conflict, or one ...
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Learning to Meditate Tip #4 Begin by setting your intention and end with a dedication

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Tip #4 Begin by setting your intention and end with a dedication   ·         Set your intention before you start your meditation. For example, ‘I will sit in mindfulness of the breath (or sound/body/awareness - whatever you have chosen to do) for 10 minutes.’ This helps you to ...
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Learning to Meditate Tip #3 Remind yourself of your purpose

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It may be small, but it's not insignificant. It's important to r emind yourself of your purpose in meditating. Although in meditation we learn to let go of striving for a particular outcome, reminding ourselves of why we thought it was a good idea to learn to meditate helps us to keep m...
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The Places That Scare You (2001) Pema Chödrön - A Guide to Fearlessness.

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Pema Chödrön writes in The Places That Scare You (2001) of the ancient Buddhist principle of Bodhichitta. Chödrön is a Nun, Author, and Mother. She recalls learning the principle aged six, while walking home from school one day. She had been in a bad mood. An old woman called to her a...
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Learning to Meditate Tip #2 Start Small and Build

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There are differing opinions on how to establish a regular meditation practice, with some teachers advocating a long practice of 45 minutes or more straight off the bat. I have found that starting with a small amount of time to begin with and then gradually extending the time once t...
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Learning to Meditate Tip #1 Setting up Your Meditation Space

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Ever wanted to start your own meditation practice? We’ll be bringing you a new tip each week on how to set-up and maintain a regular mediation practice without having to leave your home! The benefits of meditation are well-known, but in case you need a reminder here’s some reas...
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Riding the Wave of Uncertainty: Taking Inspiration from Surfing when Managing a Crisis. By Dr Sonja Skocic

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Have you ever seen a dumper wave rolling in and found yourself at the base of it with no understanding of the wave, the ocean floor, and no board or skills to tackle it? You get dumped, swallow salty ocean water, lose your bathing suit and end up waddling back to shore with seaweed in yo...
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Food and Mood: How Food Influences our Mental Health

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How food influences our mental health    Have you ever noticed yourself becoming irritable, angry, moody when you are hungry (hangry)? Or feeling lethargic and foggy in the afternoon? For many of us it’s the time when we tend to reach for something sweet like a biscuit or choc...
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10 Minute Chickpea and Tomato Curry by Diane Rennard

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Photo by Agnieszka Kowalczyk   Eating well doesn’t need to be complicated or costly, with a few basic ingredients you can put together a simple nourishing meal in minutes. You will also have some leftovers for lunch or dinner another day saving you time and effort. 10 ...
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Disrupt-Her by Miki Agrawal - A Manifesto for the Modern Woman

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Disrupt-her: A manifesto for the modern woman (2019)  This book encourages a major disruption to the way you do things in your personal and professional lives for the purpose of happiness, freedom and  creative inspiration. There are 13 areas the book explores including disruptin...
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The Art of Happiness: A Handbook for Living by The Dalai Lama and Howard C. Cutler. Book Review by Phoebe Cannard-Higgins

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For many years, Howard C. Cutler the American writer and psychiatrist followed the Dalai Lama around America as he went from state to state to speak about Buddhism and Buddhist principles. Cutler even travelled to meet the Dalai Lama in his home in Dharamsala, India. Cutler, like many ...
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Perfect Potion's Aromatherapy to re-set, get grounded and practice mindfulness by Sonja Skocic.

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Perfect Potion's Aromatherapy to re-set, get grounded and practice mindfulness.                                                          Did you know that the sense of smell is closely tied in with concentration, memory and mood? We can shift our mindset and mood by ut...
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Radical Self-Care for Difficult Times

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There are various frameworks of self-care that I value, particularly those that are driven by a need to sustain health and well-being for the benefit of others. This area is always of importance to me and my colleagues who work in the helping professions and as activists, but particularl...