Bridges Christian Counseling - Katina Laib, LMFT

14/10/2022

Mindfulness 21-Day Challenge - Days 9
& 10

I’m not going to lie … this mindfulness challenge has been hard! Fitting in anything “extra” between work, raising a toddler and baby, and moving sometimes feels impossible!

Yesterday I listened to Lectio 365 podcast spiritual meditation, but I think I may have dozed off. Today I set a timer for 5 minutes to do a breathing meditation. I focused on the sensations of my breath as it went into my stomach and noticed as my stomach rose and fell. My mind was pretty distracted but it did feel like the one time in the day that I rested.

11/10/2022

Mindfulness 21-Day Challenge - Day 7 and 8!

This weekend was extremely busy and definitely challenging to find time to do a mindfulness practice. Yesterday I did a body scan before I went to sleep. I find this practice helpful for sleep because I turn my attention to my body rather than the thoughts or worries in my mind. Oftentimes, our worries act as a way to distract us from unpleasant sensations in our body.

I didn't use this script exactly, but you can find scripts and recordings all over the internet for body scans. Here is one to refer to if you are interested in trying it:
chrome-extensio://efaidnbmnnnibpcajpcglclefindmkaj/https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Script-Body-Scan.pdf

Today, while I was nursing my baby, I did a simple mindfulness to breath practice for 5 minutes. I counted "1" in my mind for my first in breath and out breath and then "2" for the next in breath and out breath, all the way to "10" and then I started over again. I then turned my attention to the sensations of my breath as I inhaled and exhaled, noticing the sensations of the air entering and leaving my nostrils. I reminded myself that my only task in that moment was to breath and pay attention to my breath. It felt like a small oasis of rest in break-neck speed days.

09/10/2022

Mindfulness 21 Day Challenge *Day 5 and Day 6!*

I forgot to post yesterday but I did do a mindfulness practice. I have been trying to find short practices I can fit in through the rhythm of my day.

I did mindfulness to music in the car after I dropped of my toddler to preschool. I chose a song I found particularly soothing and practiced mindfulness music. I listened with full attention to it, noticing its effects on me. Then I listened to it again picking out the different instruments. I followed the violin, percussion and harmonies.

The mindfulness I did today was through the Lectio 365 app, which is wonderful.

06/10/2022

Mindfulness 21 Day Challenge *Day 4*

Today I listened to mindfulness body scan hosted by UCLA Mindfulness Awareness center. They are a great resource with new weekly mindfulness podcasts.

I felt particularly tired this morning with distractable thoughts. My body felt heavy and achy. As the narrator in the podcast explains, research shows that mindfulness actually helps decrease chronic pain because we learn not to fight or struggle against pain or our present experience.

05/10/2022

Mindfulness 21 Day Challenge *Day 3*

One of my favorite practices of mindfulness is doing a mindful walk and observe with my 5 senses. After my toddler went to preschool, I strapped on my baby in her carrier and went for a walk around our neighborhood.

It is a gorgeous SoCal day and our neighborhood is very hilly so it got my heart pumping too. My mind felt so cleared after the walk.

It’s simple, but can be hard to do if there’s a lot on your mind. As you walk, take a few minutes to be aware of what you take in with each sense:

1.) what do you see around you? What colors, objects, shapes, and textures?
2.) what scents do you pick up?
3.) what do you feel? How does the air feel? The clothes against your skin? The ground beneath your feet?
4.) what do you taste in your mouth and as you open your mouth?
5.) what sounds do you hear around you?

One thing great about this practice is that it is also an “accumulating positive” skill for me (a pleasant event in my day that I enjoy). Lately I feel like i have been working non-stop from morning until night due to work, parenting, and transitions. It is also outdoors and form of exercise which is a mood booster.

The photo is a cute tree I saw on my walk 🙂

04/10/2022

Mindfulness 21 Day Challenge *DAY 2*

For today's mindfulness, I listened to a Christian meditation app on the theme on "the Lord provides" (2 minutes) and then listened to sounds and focused on my breath for 5 minutes.

https://abide.co/prayer/pxvpb7

A form of mindfulness is Christian meditation and contemplative prayer, which has a long history in the church. It is a way of being intentionally present and non-judgmental with your current experience and to God. I find it immensely helpful because it has helped me be still and be aware of my heart and to God.

After listening to the guided app, I sat for 5 minutes (I set a timer) and listened to the sounds around me while observing my breath and repeating "The Lord provides". I noticed a nervous energy and thoughts and worries about finding childcare (one of the biggest stressors for me) for the next couple weeks. I noticed an urge to stop the app, start my to-do list for the day, and do something to resolve my worries. I had to continuously notice those thoughts and return my focus back to my breath and the sentence "The Lord Provides." After a couple minutes, the Lord showed me that this act of sitting still for a few minutes and NOT acting on my urge to problem-solve and start my to-do list right away was an act of believing that the Lord provides. It was practicing, just for a few minutes of letting my actions match the truth of what I cognitively believe that the Lord gives me all I need and I don't need to resolve everything myself.

Are you facing a time of uncertain finances? Meditate on Genesis 22:14

03/10/2022

Mindfulness 21 Day Challenge *DAY 1*

Mindfulness is a buzz word nowadays. I teach it a lot, and it is woven throughout most of the work that I do with clients. The definition of mindfulness is being intentionally present and non-judgmental with your current experience (whether you like your experience or not). There is so much research that shows that is improves your mood, emotions, ruminative thoughts, chronic pain, etc.

I have not been practicing mindfulness consistently since having our second daughter, and I was recently reminded by my doctor the need to practice mindfulness daily to manage my stress. So I have given myself a 21-Day challenge to do 5-20 minutes of mindfulness a day and to share it. I will be posting a mindfulness practice that I do for the next 21 days. I invite you to try these practices with me.

One of my favorite forms of mindfulness is mindfulness movement (i.e. yoga, qigong, martial arts, hiking). I find it particularly helpful because it often forces be to focus to the present moment because I need to pay attention to my movement and breath, rather than being stuck in my thoughts. Lately my thoughts have been full of worries rather than being anchored in the present. To clarify, mindfulness is not about getting an empty mind or not worrying or having uncomfortable thoughts. It is about being aware of your thoughts (whatever they may be), not judging them, so that they do not stick on you and control you.

Also, as a mom of two young kids, I hardly have time to exercise, and mindfulness movement helps me care for my body and bring attention to it in ways that do not have time otherwise. This is one of my favorite videos of qigong mindfulness that I often revisit. Try it and let me know what you think!

Updated December 11, 2020: Thank you to the many kind viewers who contributed the helpful translations to so many languages! Updated September 10, 2020: Our ...

06/08/2022

It’s been a brutal parenting week.

This practice has been so helpful for me as a caregiver who must continue to give when there is nothing to give.

As a Christian, I know that the vast, unending ocean of compassion is God.

“The Lord is gracious and compassionate, slow to anger and abounding in steadfast love.”

“Come to me, all who labor and are heavy laden and I will give you rest.”

This is a self-compassion practice that can be used by caregivers in actual caregiving interactions.

21/07/2021

I’ll be sharing about some ways I use dialectical behavioral therapy with Christians on Friday 9-11am during a virtual meetup through Holistic Healers of OC. PM me if you are a healer (therapist, doctor, chiropractor, acupuncturist, healthcare professional, etc) and would like an invite!

https://www.facebook.com/groups/holistichealersoc/permalink/1006235246877058/

27/05/2021

How do we overcome perfectionism?
How do we overcome the need to perform and achieve for a sense of worth?
How can we love ourselves when we feel inadequate, or have felt rejected and unseen?

If it by believing this, deeply, in the whole of our being:

08/04/2021

Yes! Dialectics: two things that are seemingly opposite that are true at the same time

Love this! 💛

—

Created by Find Your Shine Therapy

18/12/2020

One reason why holidays are hard is because people feel isolated in their pain when it looks like the rest of the world is celebrating. This is when we can use self-compassion. Kristin Neff, lead researcher on self-compassion, says it is the posture of being:
1. Kind to yourself instead of judging yourself
2. Recognizing that the pain and personal inadequacy you experience is part of the human experience, instead of feeling isolated in your pain
3. Being open, aware and non-judgmental of your emotions and experience instead of growing them or suppressing them
And remember, God, who created you, sees you through eyes of compassion. Hope you have a holiday where you are kind and gentle to yourself.

10/12/2020

"The first freedom is where I put my mind." - Dallas Willard

I've been reading Dallas Willard recently and see that there is so much overlap between the Christian contemplative tradition and mindfulness that is taught in many secular circles.

Mindfulness is being aware, present, and non-judgmental with your experience. There is so much research on how practicing mindfulness reduces depression, anxiety, chronic pain, etc, while increasing positive emotions.

Prayer is being mindful of your own experience and bringing yourself to God, just as we are. When we place our attention on God and his Word in the midst of our present experience, the Holy Spirit changes us to realign ourselves to Him.

01/12/2020

*Still taking clients and families for this group* I’m offering an 8-week online adolescent multi-family DBT skills training group for teens and their parents.
Learn to:
- survive, cope and manage periods of crisis
- have better relationships, balance acceptance and change, and resolve conflicts with family members
- understand your emotions, reduce emotional vulnerability, and reduce emotional suffering
- attend to and maintain healthy relationships, balance priorities, and foster self-respect
- be in control of your mind instead of letting your mind be in control of you. This is central tenant of DBT is integrated into the other four core modules above.
It will start as soon as I have 2-3 families registered. Please pass on this information to anyone who is interested!
https://bridgeschristiancounseling.com/groups/

30/11/2020

Great guide for parents on what to say to their kids who struggle with anxiety. Shout out to therapist Angela Springer who created this!

24/11/2020

Happy Thanksgiving week, all! I don’t know about you, but I’ve struggled being thankful this year. How do we become grateful in the midst of hardship and turmoil in the world?

It’s probably not a surprise, but hundreds of studies show that those who practice gratitude have more positive emotions, are less prone to depression, and are more resilient in stressful events.

It’s often not natural for us to be thankful though, especially in difficult circumstances. One way to practice gratitude is to turn our attention to things that cultivate thankfulness.

I challenge you this week to take 20 minutes each day unplugging from the screen and try this practice of a mindful walk, where you savor the sights, smells, sounds, touch, and taste on your route.

A side benefit is that it will help burn off those extra Thanksgiving calories 🙂

See Berkeley’s Greater Good website on how to do it!

https://ggia.berkeley.edu/practice/savoring_walk -tab-

How a stroll outside can help build lasting happiness.

18/11/2020

How does one overcome shame?

When you are in relationship with someone who knows your deepest source of shame and still accepts you completely.

16/11/2020

I’m offering an 8-week online adolescent multi-family DBT skills training group for teens and their parents. The first module is distress tolerance on how to manage crises. It will start as soon as I have 2-3 families registered. Please pass on this information to anyone who is interested!

https://bridgeschristiancounseling.com/groups/