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therapy.mt Therapy, Meditation, & Mindfulness 🧘‍♀️

Remember, you've made it through every tough day so far, and with each step forward, you're getting stronger for whateve...
24/08/2024

Remember, you've made it through every tough day so far, and with each step forward, you're getting stronger for whatever comes next. But if it ever feels too heavy, I'm here to listen and help.

🌟

I've been reflecting on a recent experience where I unintentionally upset some people by sharing something personal. It ...
13/08/2024

I've been reflecting on a recent experience where I unintentionally upset some people by sharing something personal. It didn’t resonate with them, and I’ve been feeling guilty and sad about it. But I’m learning that it’s okay to disappoint others sometimes. Not everyone will understand or agree with where we’re coming from, and that’s not a reflection of our worth.

It’s also easy to feel hurt when people distance themselves, but I’ve realized that everyone has their own struggles. It might not be about me at all. What helped me through this is loving-kindness meditation (metta), where I wish others well from my heart: "May you be happy, healthy, and at peace." After practicing this, I found peace and even reconnected with them after some time.

My takeaway: By accepting both myself and others, I’m finding peace. Healing takes practice, but everything falls into place in time.

What’s Your takeaway? I’d love to hear about it in the comments.

In the past few weeks, I've been trying to add a daily 5-minute Chi Kung practice to my usual routine. Some days I manag...
05/08/2024

In the past few weeks, I've been trying to add a daily 5-minute Chi Kung practice to my usual routine. Some days I managed 2 minutes, other days 4, and there were days I did nothing at all. This left me feeling frustrated and disheartened like I was failing again.

Then a good friend, who agreed to keep each other accountable for healthier habits, shared something I found transformative: "Funny how we have to continually tweak and adjust until we find what works for us." This shifted my perspective. Using my smartwatch, I created a Chi Kung practice with a beep every minute, allowing me to switch movements and postures more frequently. Now, I've been practicing 10-20 minutes daily. Another small change I made was moving my guitar closer to the couch, and now I enjoy playing it more often.

These experiences reminded me that it's not about getting it right the first time; we probably won't. It's about finding what works for YOU and gradually making little adjustments to make it easier to create mighty changes.

Psychotherapy sessions can also help explore what supports and blocks you from forming healthier habits or applying changes for better boundaries, communication, and relationships. Remember, small adjustments can lead to big transformations.

I hope you find more kindness towards yourself when it gets tough, celebrate the little victories, and keep tweaking your path to better health and more joy. 🌊💧

The past two weeks were challenging while being sick with COVID; unable to move, exercise, do chores etc. I struggled wi...
29/07/2024

The past two weeks were challenging while being sick with COVID; unable to move, exercise, do chores etc. I struggled with routine, self-doubt, fear of failure, feeling overwhelmed and stuck. A spiritual podcast reminded me, "Thoughts are like waves, you are the ocean." This realization, along with support from my fiance' and a friend, helped me break free from the negative spiral.

We all face tough times, and getting back on track involves self-awareness, self-care, and seeking support. Therapy, mindfulness, and trusted people can be our anchors to a safer harbour.

Observing our thoughts without getting lost in them and grounding ourselves in the present, is a powerful mindfulness practice. It can help us find more peace and calm from a negative, overactive mind.

It's about becoming the ocean - deep, calm, and vast. Notice, observe, and be present. Your thoughts are just waves; you are the ocean. 🌊

Book your session on wacaruana@gmail.com or WhatsApp on (+356) 7971 0228.

I came across this quote today: "If your compassion does not include yourself, it is incomplete." It's such a powerful r...
15/07/2024

I came across this quote today: "If your compassion does not include yourself, it is incomplete." It's such a powerful reminder, especially when life gets tough and our inner critic gets really loud, and often. We usually forget that self-compassion is just as important as being kind to others.

In those difficult moments, it's very important to give ourselves the same love and understanding we freely give to others. To help us practice and cultivate these feelings, therapy can be a great tool, offering a safe space to explore and heal.
Mindfulness practices, like meditation and deep breathing, can also help us to stay in the present moment, and be gentle with ourselves.

Let's not forget the power of our support circles! Surrounding yourself with friends and family who uplift and understand you can make all the difference. Our ‘support team’ reminds us that we're not alone, and that we deserve kindness too.

Remember, being compassionate towards yourself isn't selfish—it's necessary. By nurturing your own heart, you can better extend that compassion to those around you.

Take care of yourselves, friends. You deserve it. 🌼

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