Wellness with Willis Counseling Services

09/04/2021

Find some time to do some self-care today!

05/01/2021

07/22/2020

Hello Everyone,
The news lately has been overwhelming with news of COVID and other disheartening events, thus this week’s message is about focusing on good news. When we focus on good news, we incorporate many of Jon Kabat-Zinn’s qualities of mindfulness. Focusing on good news brings acceptance, compassion, gentleness and loving-kindness to our daily lives. Positivity is a key to a mindful existence. Starting today, let’s make a choice to stop spreading bad news and only share the good; maybe we can do this for one week and notice changes in ourselves and others when we do this.


Here are two simple ways to incorporate good news into your life:

· Read something positive before you go to sleep

· Repeat this affirmation to yourself at regular intervals throughout the day: “My thoughts are filled with positivity and my life is brimming with happiness.”



I encourage, and challenge you to do these two things every day for the next week. You will notice changes in your life and how you approach life!



“Be happy in the moment; that’s enough. Each moment is all we need, not more.” - Mother Teresa



“Dedicate yourself to the good you deserve and desire for yourself. Give yourself peace of mind. You deserve to be happy. You deserve delight.” – Mark Victor Hansen



“Rejoice in the things that are present; all else is beyond thee.” – Michel de Montaigne



“Embrace joy and live in joyful moments.” – Joyce

07/04/2020

Mindfulness and the Fourth of July:
We are celebrating our nation's independence today. Let's also celebrate our own independence this 4th of July. It is so easy to take for granted this awesome freedom we have in choosing our own path in life. This freedom comes with the weight of the fact that our lives are completely up to us.

However, that weight can be lessened through cultivating a mindfulness practice. A mindfulness practice gives us the ability to live our passions and our life-purpose. A mindfulness practice helps us build our relationships with others. When you think about it, it is the very fact that we have independence that allows us to be mindful! Independence gives us the ability to decide to be mindful. By being aware of the connection between our choices, we can pull ourselves away from the brink of negligence and blame and into a place of being open, curious and grateful for ourselves and those in our lives.

Letting mindfulness course through our lives and our relationships will invigorate and multiply the happiness, awe and surprise that comes on even the most mundane of days.

"Freedom is the oxygen of the soul." - Moshe Dayan

"Freedom is nothing but a chance to be better." - Albert Camus

We have so many things to be thankful for on this day of freedom.

Happy Fourth of July. I wish you a mindfully thankful week!

06/07/2020

“In the midst of movement and chaos, keep stillness inside of you.” - Deepak Chopra

06/03/2020

Hello Everyone,

With the recent events with cities nationwide experiencing protests that have turned into looting,vandalism and rioting, it is easy to become angry and to react to your anger. Often, when we react, we do so without being mindful and may do things that are not in our own moral compass. Strong emotions, such as anger or fear, can erupt very quickly and we can react impulsively. However, there is usually a split second before we actually react that we can pause and choose how to RESPOND! We want to be able to respond to things we cannot control, instead of reacting and doing something that goes against our values. When you feel something inside of you being triggered, become mindful of your breath. Notice the sensations in your body and realize that you have a choice about what you do next. Then, you can respond in the most mindful way possible, instead of reacting.

With the many stressful things happening in our word today; COVID-19 and the recent events of peaceful protests becoming not so peaceful, it benefits us to find ways to let stress float away. Visualization is one tool we can use to let our stress float away. Here is a simple visualization that you can use:

When you are feeling anxious, visualize a hot air balloon and imagine putting all your stress, worries and negativity into this balloon. Then, imagine the balloon gently floating away into the distance - over a mountain, over a lake...over any scenery that calms you. See this balloon take your worries and stresses away. Visualize the balloon disappearing over that lake, that mountain, wherever you want it to go...and see your stresses and worries disappear with the balloon. Then take a few mindful breaths and state an affirmation for yourself.

Respond...and let stresses and worries float away.

Pause;it give you the power to make a choice.

04/10/2020

Hello Everyone,



It is tough to have patience when we have worries and we are wondering what is coming up with the pandemic we are experiencing right now. We can get stuck in going to “what-ifs” and letting our imagination soar with the negative. This is the time to invite patience into your life. If you find that worrying has been your focus, it’s time to take control with patience and being in the present moment. When you realize you are dwelling on the worst-case scenario, bring yourself to the present moment with patience and thoughts of gratitude. Focus on what you have to be thankful for and how you can respond to people and situations in a patient, compassionate way.



Here is a little more information on patience that might help you as we traverse this pandemic together. When we cultivate patience, we are cultivating mindfulness and helping ourselves and others understand that things unfold in their own time. This time and situation that we are in right now cannot be hurried; we need to allow ourselves to slow down, take step by step, daily, and lead ourselves and others to the other side of this health crisis. We can do this!



Patience is an alternative to endemic restlessness and impatience in times we cannot control. Patience is a display of peace. Peace, and a willingness to be patient, in the face of fear and suffering brings compassion and understanding of ourselves and others.



How can you cultivate the mindfulness quality of patience? Every time we stop and sit, and become aware of our own breathing, we are cultivating patience and modeling peace and compassion. Things – even this pandemic – unfold according to their own nature. We can practice patience and remember to let our daily lives unfold in the same way. We do not have to let our anxieties dominate the quality of daily life. Practicing patience will bring balance to the present moment and the knowledge that what will come next can be determined by how we are now.



“Do you have the patience to wait till the mud settles and the water is clear? Can you remain unmoving till the right action arises by itself?” Lao-Tzu



“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.” Anonymous



“Have patience. All things are difficult before they become easy.” Saadi



“Be patient – this, too, shall pass.” Joyce

12/25/2019

The last Mindfulness Tip for Christmas; remember to breathe; this little tree can help you practice mindful breathing. One last fun way to practice mindfulness; play board games!! Many people think of mindfulness as meditation and yoga, yet being in the present moment is the true goal of mindfulness in whatever you are doing. Not many things make you pay attention as much as an engaging board game! Leave the phones in the other room and have some “in the moment” fun with your family and friends!

12/25/2019

Mindfulness Tip #5 for the holidays; Allow yourself to be curious and to be childlike. Being curious is a way to practice being mindful. Being childlike is a way honor your humanity; all part of mindfulness! Explore new games, music and family activities. Allow yourself to to dance with joy! Embrace the child, spontaneous part of you!

12/24/2019

Mindfulness Tip #4 for the holidays; allow yourself to sit in silence. Allow yourself to find some moments to sit in silence by yourself. Give yourself the gift of just pausing and being. This is a great way to invite calmness. Sitting in silence allows you time to rest and, then, to rejuvenate.

12/22/2019

Mindfulness Tip #3 for the holidays; Tell stories; ask family and dear friends to share a favorite memory from years gone by. Listen to the stories of the wise elderly and the animated voice of young children. Be curious about what you can learn and discover from the older and younger members of your family. Listen to the lessons that pass from one generation to the next.

12/21/2019

My second mindfulness tip before Christmas is to breathe! Mindfulness incorporates becoming aware of breathing. Slow down and be aware of inhaling and exhaling slowly. Feel the smoothness of the air and notice the scents of the season with each breath.

12/21/2019

From now until Christmas Day, I would like to give you the gift of mindfulness! Each day, I will provide a tip on mindfulness. Today’s tip is to notice sparkles and twinkles. The glitter and music of the season can easily move us to tears of joy. Allow yourself to pause and savor moments, immersing yourself in a meaningful holiday experience. Take yourself off the fast pace of rushing to slow down and truly notice the spark of joy inside yourself and outside of you. Noticing this spark can anchor your spirit.

10/19/2019

https://apple.news/AQJfqf_dGTv-XRv9tvZgS1w Mindfulness helps with anxiety and panic attacks! Good article!

Learn to spot the signs.

10/08/2019

Today, October 7, is National Forgiveness and Happiness Day! What do you forgive yourself for? What is one small thing that brings happiness to you?