Center for Mind-Body Therapies

02/28/2023

Sharing and cultivating mindfulness is more joyful, inspiring, and meaningful when it's done in community. Join Geni Donelly and I for an afternoon of practice. Chairs and back jacks are provided. Yoga by Geni consists of simple, easy movements and breath work - accessible to all.

Mindfulness has its roots in creating a community of trustworthy friends who can share our joys,  insights, sorrows, and challenges.  Join us in learning and practicing together! LEARN MORE & SIGN UP HERE >>>

02/02/2023

I feel more and more grateful for ordinary awareness. Our capacity to recognize, notice, observe, and pay attention(be mindful) is the foundation for healing, growth, learning to pause, and kindness.

Come join therapists and mindfulness teachers, Alex Arbogast and Regina Flanigan for an afternoon of mindfulness and community at Yogamour in Frederick.

Chairs, back jacks for sitting provided. Scholarships available.
https://yogamour.org/workshops/https/clientsmindbodyonlinecom/classic/wsstudioid275069stype-103stg55svt692sviewdaysloc0strn100000229

01/10/2023

Mindfulness is more than just sitting in meditation, it's a way of relating to your inner and outer life. Through mindfulness, we can grow more calm, collected, caring, and wise. Expanding these qualities are the real keys to well-being and connection with others. Details: https://reginaflanigan.com/groups-workshops-classes/

12/03/2022

Tomorrow, in person at Yogamour. See details here: https://yogamour.org/workshops/3823ewbnjh789zzbs9r4zmbwyzzfhz

10/25/2022

Keep talking, playing and touching--

New research has shown how malleable the human system is, and how it can be shaped by the early childhood . with a baby may help shape the baby’s hormone system for future social interactions. Babies who are and to more, develop more oxytocin receptors during the first 18 months of life, according to a study of 101 babies and their mothers. Oxytocin is often referred to as the ‘love hormone’ because it is thought to play a role in forming relationships. Increased levels of oxytocin throughout life enhance maternal bonding, social decision-making, and processing of social stimuli and social memory.

Researchers from the University of Virginia have investigated how a ’s oxytocin system develops in the months after birth. They recruited 101 mothers and their babies, and observed how each mother interacted with her baby at 5 months old, and again at 18 months old. DNA from saliva from the mothers and babies was taken at each session to specifically look at a gene that codes for the receptor for oxytocin.

The mothers’ levels of methylation at the oxytocin receptor gene remained constant. But the levels changed for babies— showing those that had experienced more involved play with their mothers, including more eye contact, had more oxytocin receptors at 18 months. These babies also appeared to have a different temperament, and were less likely to seem frustrated or be overly sensitive to intense lights, sounds and textures.
Lead researcher, Kathleen Krol, says there is an early window in infancy in which a baby’s environment and social interactions can impact the development of their oxytocin system. Although this research is still in its infancy, with complex relationships between a child’s early experiences, social environment, and their epigenome, she thinks the findings are likely to apply to the way babies interact with other main caregivers too, such as .

This study demonstrates one potential mechanism— involved play with a caregiver— by which early experience epigenetically establishes and shapes trajectories of whole life development. It may also suggest that training that focuses on increasing social engagement between parent and infant might be a possible intervention strategy to reduce discomfort in early childhood development.

https://advances.sciencemag.org/content/5/10/eaay0680
https://www.newscientist.com/.../2220192-mothers...
https://www.sciencedirect.com/.../neuro.../oxytocin-receptor

✨If you would like to receive our newsletter, which will have exciting new details about our community sign up here: https://bit.ly/neuro-newsletter

✨Volunteer with us by signing up here: https://forms.neuroecosystem.com/Private/WorkWithUs



[ID: a close-up of a mother tickling and nuzzling her grinning toddler is seen. The words “New research has found that babies who experience more involved play–being touched and talked to more during their first 18 months of life–develop more oxytocin receptors and an easier temperament. They become less frustrated, and not so overly-sensitive to intense lights, sounds, and textures.” is written on top of the image.]

08/28/2022

Cultivate your mindfulness and other life enriching qualities each Wednesday morning at 7:30 am. -online. Meditation guidance by Regina Flanigan.

You are welcome any Wednesday. This is a casual, friendly and caring group of practitioners. Details here: https://reginaflanigan.com/groups-workshops-classes/

11/25/2021

Happy Thanksgiving. Be gentle with yourself and those around you. 💛

I know someone going through a hard time.
He’s irritable, distant, and tough to be around.
That’s grief talking, I remind myself,
And my love expands like an umbrella in a downpour.

I know someone going through a hard time.
She’s moody and over-the-top dramatic.
That’s teen angst talking, I remind myself,
And my love settles and steadies like a faithful friend.

I know someone going through a hard time.
She’s anxious and uptight.
That’s fear talking, I remind myself,
And my love whispers to her like a calming prayer.

I know someone going through a hard time.
He’s gruff, repetitive, and forlorn.
That’s growing old talking, I remind myself,
And my love supports him like a great oak tree.

I know someone going through a hard time.
She’s sullen and defensive.
That’s depression talking, I remind myself.
And my love breaks through the clouds and warms her face.

It’s not easy to stay close when I want to retreat,
To bite my tongue when I want to bite back
To empathize when I want to implode.

But when you’re going through a hard time, you feel isolated,
suspended in a place you don’t want to be
And don’t know how to get out of.

I know because that was me at a low point in my life,
Suspended in darkness.
I was overreactive, defensive, and controlling.
But I was never alone.
Thank God, I was never alone.
Being unalone is what helped me hold on.

So, when I see my loved ones going through a hard time, I try to listen closely.
Because when we understand that
Fear
Anxiety
Despair
Hopelessness
are talking,
we understand their unbecoming behavior is not about us,
which allows us to respond in ways we couldn’t before.

“We’ll get through this,” we can remind them as we remind ourselves.

Because it’s easy to forget
pain is temporary,
mistakes don’t measure us,
and our story is still being written.

By Rachel Macy Stafford, adapted from the book,

Our family dynamic has shifted since the last holiday season. I am already sensing pain/frustration/uncertainty that was not there a year ago. When I broke down on my bed yesterday, I reminded myself that this is hard, and it’s ok to be sad and scared. And this is what I will keep doing over the next days, weeks, months. By acknowledging when my own fear is talking, perhaps I can detect it in my loved ones when they’re having a hard time. That is my prayer. My hand in yours, RMS

10/31/2021

Support for parents💕

A daily reminder:
Be gentle with yourself.
Be gentle with your children.
Parenting can be tough.
Being a child can be tough.
We keep experiencing new things
and need practice to improve.
You're doing the best you can.
You're children are doing the best they can.
We're never going to be perfect,
but we can always practice being gentler.
-.schott 💕
📸 💕

10/21/2021

We live in a highly individualistic culture. Self-reliance is praised and dependence is often looked down upon.

But there is nothing wrong with depending on another person. In fact, having a secure relationship with someone you can depend on will help you thrive in all other areas of your life.

We need other people, whether we admit it or not.

Now I must stress an interdependent relationship – a relationship in which both partners can depend on each other – is not the same as a co-dependent relationship.

Co-dependency is asymmetrical: all resources, time, and energy are focused on caring for one partner.

Interdependency is mutually beneficial and exists only when both partners are able to rely on each other. The ability to depend on one another allows both partners to flourish not only within the relationship but also outside with their friends, family, work, creative endeavors, and more.

Interdependency is a core benefit of a secure-functioning relationship and should not be feared.

10/17/2021

What is your shared purpose and how has it changed?

Having a shared purpose as a couple can help the fortitude of your relationship. Your interests and looks will change over time. Look for a reason you will want to maintain a secure-functioning relationship for the long-term.

Some great examples include:

💞 You want to help each other survive and thrive in life
💞 You want to help each other be your best selves
💞 You want to create a safe homebase with your partner

10/13/2021

If only...

10/10/2021

Something simple and effective if you pause and give it your soft, yet exclusive attention. Sensing the feeling of touch as you notice and feel the breath.

09/26/2021

Good to remember!

Hey, it’s science 🧬

♥️

09/23/2021

The weather Saturday looks like a cool early fall day- register until Friday night!

Last weekend's outdoor half-day silent retreat was a totally lovely community exploration of awareness and focus... If you missed it, don't worry! You have another chance to give yourself the gift of time, space, and silence in the company of fellow travelers on the Path.

If you've been wanting to get back together in a group and meditate in-person, have been meaning to spend some more time being intimate with nature, or you've never attended a retreat before, this is the experience for for you!

There are still some registration spots open for THIS SATURDAY, September 25th, but space is limited. Go to https://frederickmeditation.com/class/half_day_silent_retreat/ to register and get all the details. See you Saturday!

09/20/2021

Many people have the automatic thought: “ I can’t be mindful. I am too restless, agitated and distracted.”

The truth is many folks are. And, with kindness, skillful guidance, and an attuned, sensitive approach, your capacity to be present, curious and helpful toward your own moods, emotions, physical feelings and behaviors also grows.

The ultimate guide to the research on the effects of mindfulness and meditation for our health, psyche, and overall quality of life.

09/11/2021

Are you feeling flooded?

We know the signs of DPA (Diffuse Physiological Arousal) on paper, but feeling them in your own body is something else entirely. Stonewalling is one of the Four Horsemen identified by Dr. John Gottman. It happens when one partner is flooding or trying to avoid going there. They withdraw from interaction both verbally and non-verbally, emotionally, and sometimes physically.

The good news is that there is an antidote: agree to take a break and practice self-soothing.

Learn to recognize the signs of flooding so you can get back to having more productive and healthy conflict conversations with help from Gottman Relationship Coach today: https://bit.ly/3njDcvD

08/31/2021

08/07/2021

Looks like a good offering for teens!

Photo by Jené Stephaniuk on Unsplash Photo by Taru Huhkio on Unsplash Since the beginning of time art has comforted, inspired and helped us make sense of life. Art therapy is a form of psychotherapy that provides a portal into healing and reduces the apprehension that can sometimes surround traditi...

07/30/2021

This can help you from becoming emotionally flooded… a fight, flight freeze and fawn response.

One of your main goals when you argue is to manage each other’s emotional distress. If either of you exits your “window of tolerance” (the emotional state where you can rationally engage), you won’t be able to resolve your disagreement.

Agree to a single topic. It’s difficult enough to multitask when you’re feeling great, it’s near impossible when you are under stress.

Put a time limit on your argument. Keep it short. The longer you are in conflict, the less resources you will have to effectively communicate.

Speak slowly and check in to make sure you are completely understood. Communication is more difficult than we think. Be extra clear and actively listen to each other.

Make eye contact throughout your discussion. This will help you regulate each other’s emotions. You’ll be able to catch missteps immediately if you can see shifts in your partner’s eyes and face.

When you do see you’ve caused pain, fix it immediately. Drop everything else and make sure your partner is ok.

Finally, learn to tie things up like a tourniquet. Your job is to make sure you both are feeling safe and cared for. You may not have resolved the issue completely in the short time you gave yourself. That’s ok. You can come back to it later when you both have the resources to tackle the problem.

If you want more guidance on resolving conflict with your partner, you can sign up for my free guide to better fights: https://bit.ly/7daystobetterfights

07/29/2021

You can't pour from an empty cup. In order to take care of others, first take care of yourself.

For mindfulness practices that can help, take a look at my Just One Minute program: https://www.rickhanson.net/online-courses/just-one-minute/

07/05/2021

💕
▪ ▪ ▪
How could you reframe your inner "mean girl" voice today?

06/28/2021

Today on the podcast Self-Compassion by Kristin Neff, Ph.D.—the central pioneer of the field of self-compassion research and her work has had a massive impact on me and my own work.
https://www.tenpercent.com/podcast-episode/kristin-neff-360

06/19/2021

"Too often we forget that discipline really means to teach, not to punish. A disciple is a student, not a recipient of behavioral consequences."
—Dr. Dan Siegel

✨ If you would like to be kept in the loop on everything Neurochild please submit your details here http://bit.ly/neurochild-connect

06/03/2021

When disciplining a child it is important not to shame them, but rather teach them.

When we use harsh words, aggressive tones, and isolation as a way to discipline, a child will view it as punishment and become less receptive to what is happening around them. A child will only learn positive behaviour by being taught by the adult. Really focus on building that connection with them and use that moment as a learning opportunity, rather than as a moment to punish.

05/22/2021

Like any skill, becoming a strong listener takes practice.

It can be eye-opening to reflect on your conversation habits. Are you listening to understand or simply to respond? Do you spend more time talking than listening?

By splitting your attention, interrupting, or assuming you know what your partner is thinking, you shut down opportunities for discovery.

Staying curious and receptive does not mean condoning a particular behavior or always being on the same page. It's possible to validate your loved one's perspective without agreeing. Working to make each other feel seen and heard is key.

Boost your intimate communication skills today with Gottman Relationship Coach: https://bit.ly/3hgNDyW

05/18/2021

Breathe, re-focus, achieve.

For our best love stories, join the Love What Matters family and follow us on Instagram: https://www.instagram.com/lovewhatmatters/

05/06/2021

You are enough. Just you.

You are enough when you overeat.
You are enough when you have no appetite.

You are enough when you are anxious about the future.
You are enough when you have all your ducks in a row.

You are enough when you raise your voice in desperation.
You are enough when you suffer in silence.

You are enough when you are rejected.
You are enough you are loved.

You are enough when you show up flanked by friends.
You are enough when you come alone, holding your own hand.

You are enough when you feel sweaty and ill-prepared.
You are enough when you feel prepared to take on the world.

You are enough when mistakes cause you to doubt yourself.
You are enough when stumbles become stepping-stones to who you are now.

You are enough when you can’t tell a soul.
You are enough when you say too much.

You are enough when sunlight warms your face.
You are enough when you can’t escape the darkness.

You are enough.
You are enough.

Wait.
How can this be? You may wonder.

Forget the standards, expectations, and measurements you’ve been told make you “enough” and consider this:

You are enough because you are here, right now, showing up in this moment.

In times of glory and goodness, struggle and stress,
You show up, doing the best you can with what you have.

And through your willingness to show up, you are becoming the strongest, bravest, most authentic version of you.

We cannot ask anymore of ourselves.

To show up, no matter how hard the circumstances or how ill-prepared we feel, is what makes us enough.

Written by Rachel Macy Stafford

Today I received the following message:

“Hi Rachel, I just had to message and say a massive heartfelt thank you. I bought last week, and I’m only at page 90, but my daughter quietly opened up at bedtime tonight, saying, ‘I’m tired of being bullied everyday...’ Your book provided me the tools and the dialogue to navigate the conversation that followed. Thank you for sharing your experiences and how you handled them… they are setting foundations for me and my two daughters’ futures.”

This message made me cry good tears. The decades I spent bullying myself made way for the scripts and tools I put in my book – tools for loving and accepting ourselves so we can love and accept one another. Whether your bully is external or internal, please hear me when I say, “You are enough… you are worthy… and I love you.” -RMS

04/16/2021

Helpful to keep in mind when raising teens.

03/20/2021

Sharing an invaluable resource for parents who have lost a child to addiction.

https://www.living-through-loss.com/?fbclid=IwAR05X1pMJq4U6sILFNnn22Q0vJ4WvVBQwSIcQlmic-2wrYr6qSmadltJSSw

02/27/2021

Discerning the difference between nice and kind.

Love this from 💕
▪ ▪ ▪
I have a tendency to be a nice person. I don’t say this to brag. It is actually a bit of a character flaw.

Of course, there is nothing wrong with being pleasant and agreeable much of the time, but it can become a problem if avoiding conflict takes precedence over addressing problems head-on, whether at home, at work, or in any other situation. (On a somber note, a fear of being perceived as rude can also make women targets of violence.)

For these reasons, I never tell my kids to “be nice.” Girls in particular are often expected to be likable, polite, and agreeable, even if a situation makes them uncomfortable. This is not the message I want my daughters to carry with them into their teen years, the dating world, or the workplace.

In our family we constantly emphasize the importance of kindness, but also the fact that being kind doesn’t always feel like you are being “nice.” At ages 9 and 7 this is still pretty simple. It means politely telling your sister that her non-stop animal noises are starting to bother you, instead of trying to live with it and then exploding with anger a little later. It means that even if all your friends agree that puppies are the best animal, it’s ok to be the one person who likes cats best. You can disagree and still be kind.

Were you raised to be “nice”? How did it affect you?

02/21/2021

Opportunities for organic produce. Great for things such as baking, purée, juicing, or making soup stock.

To reduce food waste, our Route 85 location is now offering “unpolished produce,” which includes soft, bruised apples for 99 cents/lb 🍎 What to do with apples that aren’t perfect? Use them as a soup base, make a bird feeder, slice for baked apple chips, blend into apple butter, sweeten a smoothie, and much more! Anything to keep them out of the landfills and trash bins 🌎 What are your ideas for unpolished produce?

02/17/2021

Truth!

Nobody's perfect. The pursuit of perfection will only serve to restrict you, rather than inspire you. Consider ways in which you may be holding yourself to unrealistic expectations. Let go a little and watch yourself learn, take risks, make mistakes, and grow.

02/16/2021

02/15/2021

Identifying what you value and acting on it is not always easy. We’re constantly bombarded with messages—from culture, advertisers, our upbringing, our religious training, and our families, friends, and peers—about what is important and what makes us worthy.

Take the free Emotional Agility quiz: http://ed.gr/cjhrg

02/05/2021

What name would describe that critical voice in your mind?

LUCY

02/04/2021

Black History Day 3: Donate to a Black Organization
🖤
The NAACP details ways to donate a tax deductible contribution. The association lists four ways they're planning on advancing the Black community.
1. Education
2. Criminal Justice
3. Healthcare
4. Economic Development

Please donate to the NAACP or another Black Organization for day three of Black History Month. 🌱

02/03/2021

Join us Wednesday at 6 PM EST for a Mindful Eating workshop via Zoom. Led by online - link in bio!

https://frederickmeditation.com/class/mindful-eating-drop-in-class/
⁠

01/30/2021

Conscious breathing is one of the best ways to self regulate.

Whether the week is coming to an end or just beginning, sometimes we can get tense and feel the weight of our stress in our bodies. A way to relax is to exhale that tension. You can try any of the listed exercises here and there are many more. So go ahead. Let's take a breath break together. 🫁

01/24/2021

Ways to pause and support yourself while trying to remain accessible, engaged and responsive. Whew!

These 30 at-home mindfulness activities are a great way for parents to relax and recharge while caring for kids and family.

01/21/2021

Get an early start to your with .flanigan.

https://frederickmeditation.com/class/wednesday-morning-half-hour-meditation/
⁠
⁠