McLay Psychotherapy Counselling Service

02/09/2025

🌿 This Week’s Gentle Reminder 🌿

"Talk to yourself the way you would to someone you love." 💛

At McLay Psychotherapy Counselling Service, we believe healing begins in a safe, compassionate space — one where your thoughts and feelings can be explored without judgment. ✨

Led by Andrew, a qualified psychotherapist and BACP member, our person-centred approach is built on empathy, authenticity, and care.

Whether in one-to-one or secure online sessions, you’re supported in finding self-understanding, self-acceptance, and personal growth. 🌱

📩 Take the first step with a confidential consultation today.

📞 Contact: +44 7301 9695
📧 admin@mclaycounselling.com

01/09/2025

Happy Monday,
The world needs your light, even on days it feels dim. Your presence matters more than you’ll ever know.

30/08/2025

29/08/2025

Happy Friday,

Even the toughest moments are proof of your strength—not your limits. Today, trust that you’ve survived 100% of your hardest days so far. Your courage is a quiet, steady flame; let it light the way forward.

Love, Health and Happiness everyone

27/08/2025

Happy Wednesday Everyone!

Even in life’s storms, you are stronger than you know. Every challenge carries seeds of growth, and every shadow reminds us that light is never far away. Hold onto the courage within you—your resilience is a quiet, unshakable force. And to those simply passing through today: you matter, your presence lifts the world, and joy can be found in the smallest moments. Breathe deeply; you’re not alone, and brighter days are always unfolding.

Love, Health and Happiness.

23/08/2025

🌿 Why I Practice Naikan: A Journey from Resentment to Gratitude 🌿

Five years ago, I found myself trapped in a cycle of resentment. I’d replay old wounds like a broken record, convinced the world owed me more than it gave. Then I discovered Naikan—a Japanese practice of self-reflection—and it quietly rewired my heart.

What is Naikan?
Naikan (pronounced nye-kahn), meaning “inner observation,” dates back 1,400 years to Buddhist introspection. But it was Yoshimoto Ishin, a 1940s businessman and devout Buddhist, who reshaped it into a tool for everyday people. His three questions became my compass:
1️⃣ What have I received from others?
2️⃣ What have I given?
3️⃣ What difficulties have I caused?

Why I Keep Returning to These Questions
At first, Naikan felt uncomfortable. Focusing on “what I’ve received” forced me to see the hundreds of invisible kindnesses I’d taken for granted—the friend who listened without judgement, the stranger who held a door, the quiet sacrifices of loved ones I’d brushed aside.

The second question—“what I’ve given”—humbled me. I realised how often I’d kept score, mistaking transactional gestures for genuine generosity.

The third question—“what troubles I’ve caused”—was the hardest. It wasn’t about self-punishment, but accountability. I began to see how my impatience, assumptions, or silence had hurt others—even unintentionally.

Naikan Taught Me to See Differently
This practice didn’t erase my pain, but it shifted my gaze. It showed me that:
- Gratitude isn’t passive—it’s a muscle we strengthen by noticing.
- Empathy grows when we stop centring ourselves in every story.
- Compassion starts with honesty, not perfection.

My Invitation to You
I share this not as an expert, but as a flawed human still learning. If you’re feeling stuck, disconnected, or weary of old narratives, try Naikan. Set aside 10 minutes. Reflect on one relationship. Let the questions guide you—not to answers, but to deeper curiosity.

You might cry (I did). You might feel awe for the quiet love that holds your life together. Or you might simply sigh, “Oh. I never saw it that way.”

Let’s Talk
Has a practice ever shifted your perspective? Or does Naikan resonate with your own journey? I’d love to hear your story. 💬

22/08/2025

The Power of Box Breathing – A Timeless Technique for Calm & Focus 🌿

In a world where stress feels inevitable, sometimes the simplest tools are the most profound. Enter box breathing (or square breathing), a practice rooted in ancient yogic traditions and adopted by modern high-performers like Navy SEALs. Here’s why it works and how to try it:

Origins & Science
📜 Ancient yogis used this rhythmic breath (part of pranayama) to balance energy and calm the mind.
🔬 Modern science confirms it activates the parasympathetic nervous system, dialling down stress hormones and sharpening focus.

Why Practise It?
✅ Lowers cortisol and anxiety.
✅ Enhances mental clarity and emotional control.
✅ Strengthens lung capacity and aids sleep.

How to Do It
1️⃣ Inhale deeply through your nose for 4 seconds.
2️⃣ Hold your breath for 4 seconds.
3️⃣ Exhale fully through your mouth for 4 seconds.
4️⃣ Hold again for 4 seconds.
Repeat for 3-5 minutes.

When to Use It
- Before a high-pressure meeting or presentation.
- Midday, to reset during work chaos.
- When emotions feel overwhelming.
- Before bed, to quiet a racing mind.

Your Breath, Your Anchor 🌬️
No apps, gear, or training required—just you and the rhythm of your breath. This practice is a bridge between ancient wisdom and modern resilience.

Try it now. Close your eyes, follow the steps above, and notice the shift. Save this post to revisit later, or tag someone who could use a moment of calm.



Disclaimer: For informational purposes only. Consult a healthcare professional for personalised advice.

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🗨️ Comment below: Have you tried box breathing? How does it help you?

21/08/2025

🔍 Understanding Coercive Control? You’re Not Alone.

At Mclay Psychotherapy, we know coercive control isn’t just physical—it’s a web of manipulation, gaslighting, and isolation used to dominate another person. Perpetrators (often partners, family members, or caregivers) use tactics like threats, surveillance, and emotional sabotage to strip away autonomy.
Survivors—people of any gender, age, or background—may feel trapped, confused, or even blame themselves. But healing is possible, and you deserve a safe space to reclaim your voice.

What Does Coercive Control Look Like?
- Monitoring your movements, finances, or communications.
- Gaslighting (“You’re overreacting” or “You’re too sensitive” #) to distort reality.
- Threats or intimidation to maintain fear.
- Isolating you from friends, family, or support networks.

How Therapy Lights the Path to Healing 🌿
Therapy isn’t about “fixing” you—it’s about empowering you.

Together, we’ll:
✅ Name the Unspoken: Break through isolation by validating your feelings (even guilt or shame).
✅ Rebuild Autonomy: Restore boundaries and reconnect with your inner strength.
✅ Process Trauma Safely: Heal emotional wounds at your pace, without judgement.
✅ Reclaim Your Identity: Rediscover passions and values buried under the abuser’s narrative.

Your Safety Comes First
We prioritise confidentiality and collaborate on safety plans to protect your emotional and physical well-being. Every session is a sanctuary where your story is heard, respected, and held with care.
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A Message of Hope 💛
Healing isn’t linear, but with support, survivors can shift from surviving to thriving. You are not defined by what happened to you. Your resilience is stronger than the pain.

Take the First Step
If you’re ready to break free from fear and rebuild your life, Mclay Psychotherapy is here to walk beside you. Visit www.mclaycounselling.com (http://www.mclaycounselling.com) to book a confidential consultation.

🌟 You deserve relationships rooted in respect, safety, and equality. 🌟

⚠️ If you’re in immediate danger, contact emergency services on 112. Or a trusted support organisation or Samaritans on 116 123.

16/08/2025

🌱 Taking the First Step in Therapy? Here’s What to Expect 🌱

Beginning therapy can feel hopeful and nerve-wracking. At Mclay Psychotherapy, we honour your courage in seeking support. Your first session is a safe, gentle space to start your journey. Here’s a glimpse through a psychotherapist’s lens:

💙 A Warm, Judgment-Free Zone
No pressure, no rush. Your first session is about building trust. Share openly—or take time to ease in. We move at your pace.

📖 Your Story Matters
We’ll explore what brings you here—current challenges, past experiences, and emotions. Together, we’ll gently uncover patterns or dynamics shaping your wellbeing.

🔒 Confidentiality Guaranteed
Your privacy is sacred. Everything shared stays between us, always. We’ll clarify policies upfront so you feel secure.

🎯 Collaborative Healing
We may start shaping intentions for your journey—whether it’s healing old wounds, managing emotions, or fostering self-awareness. Therapy is about growth, not quick fixes.

💫 All Emotions Welcome
Nervous? Relieved? It’s okay. Silence, tears, laughter—all are part of the process. Vulnerability is courage, met with compassion.

🌿 What Happens Next?
By the end of the session, you’ll have clarity on how we can work together. No obligation—only a plan tailored to you, revisited as you grow.

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A Note from Us:
Starting therapy is profound self-care. However you feel walking in, we’ll greet you with warmth, professionalism, and respect. You’re not alone—we’re here to walk this path with you.

💻 Ready to Begin?
Visit www.mclaycounselling.com (http://www.mclaycounselling.com) (http://www.mclaycounselling.com (http://www.mclaycounselling.com)) or message us to book. Questions? We’re here to help.

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Empathy. Compassion. Confidentiality. Always at the core.



Let’s connect. Let’s heal. Let’s grow. 🌱

15/08/2025

☀️ A Moment of Gratitude from Me to You ☀️

There’s something profoundly healing about sitting in the park, sunlight filtering through the trees, as the world hums softly around me. In these moments of mindfulness, I’m reminded why I do this work—how deeply I value the privilege of holding space for others with empathy, compassion, and unwavering confidentiality.

Every session I share with clients feels like extending that same peace I find here: a quiet, sunlit corner where worries soften and self-discovery begins. It’s not just my profession; it’s my purpose. And for that, I am endlessly grateful.

If you’re seeking a safe space to breathe, reflect, or grow, know that I’m here—mindfully walking this path with you. 💛

www.mclaycounselling.com (http://www.mclaycounselling.com)

06/09/2024

Reflecting on my time as a Buddhist Monk in Myanmar fills my heart with warmth, especially the serene moments at the Shwedagon Pagoda. This photograph was taken five years ago. It was a truly enchanting period that I hold dear. It was during this chapter of my life that I felt called to become a person-centered therapist, aspiring to bring healing, hope, tranquility, and emotional well-being to others.

At McLay Psychotherapy Counselling Service, we provide a compassionate, non-judgmental space for self-discovery and growth.

Ready to take the next step in your journey? 🌱
www.mclaycounselling.com

📞 Contact: 07301339695
📧 Email: admin@mclaycounselling.com

08/08/2024

🌟 “Quote of the day “🌟

"Grief is the price we pay for love. It is a testament to the depth of our connections and the beauty of the relationships we cherish. Allow yourself to feel the pain, but also remember that with time, healing will come. Embrace the memories, honor the love, and find solace in knowing that the ones we've lost live on in our hearts forever."

At McLay Psychotherapy Counselling Service, we provide a compassionate, non-judgmental space for self-discovery and growth.

Ready to take the next step in your journey? 🌱

📞 Contact: 07301339695
📧 Email: admin@mclaycounselling.com