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What ‘In The Now’ Really Means

6/2/2020

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We hear so much about being present, mindfulness, and are told ‘be here now’, or ‘the power is in now’.  But what does that really mean and how can you do it?

To be fully present is quite simple, but not always easy.  It takes commitment and practice.  Our minds have a tendency to drift anywhere other than right here, right now.  Being present means that your awareness is fully in the moment you are in.  You are not worrying about the future or thinking about the past. The present moment is where your life is happening at any given time.  The past is an illusion. The future is an illusion. The past no longer exists, and the future never exists.  They are simply concepts.  All that is real is whatever is happening now.

To cultivate your ability to be present, start by practicing being a witness, not a participator, of your own thoughts.  One of the best techniques for this is meditation. Another is self-hypnosis.  Or you can just tell yourself that you are not your thoughts, and imagine them passing by like clouds. If you give your thoughts your energy (attention), they will tempt you to go back to living in the past or future.  
 
Focus on whatever you are doing in this moment.  Keep your thoughts and actions on the task at hand.   This could be feeding the dog, brushing your teeth, putting laundry away. Keep your mind focused on now vs. memories of the day behind you or the time ahead of you. Simply be in the moment.

This simple shift in focus from what is an illusion to what is here and now, will make a profound difference in your experience of life.   The time to start is NOW.
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Learn to Let Go

1/28/2020

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Do you ever get stuck in your head, wrapped up in endless thinking that leads you nowhere but more confused than when you started? Or it may lead you down a path of sadness, fear, anger, or another negative emotion.  Most of us know that thinking over and over about an unsolvable problem is useless and a drain on our energy. Then why do we do it, and how can we stop?  As human beings, we are wired to want to figure things out.  When there is something that is unexplainable, our brains sometimes don’t know how to handle it.  That’s how our thinking can work against us. The way through this is to learn to let go of useless thinking patterns. 

There are various methods to do this. One very effective way is through meditation. Meditation is the process of focusing the conscious mind (the part of us that thinks and analyzes), on one point of focus. This is similar to giving a kitten something to play with so she doesn’t climb up the curtains.  With our minds, this keeps the thinking part on one object so that we can become a silent observer of our thoughts. Over time we can see more clearly our thinking patterns, and be in a position of power to change them.

Another effective method is hypnosis. In hypnosis, the conscious, thinking part of our minds is on the backburner, and our subconscious is at the forefront. In this state we can teach ourselves to literally let go of thoughts we don’t want to keep thinking about.  Then, when in a conscious state, we can re-access the hypnotic experience and let go of unhelpful thinking patterns. 

Your mind is powerful. Through meditation and hypnosis, you can harness its power to make positive changes in your life.

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Choose Your Focus

1/15/2020

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What you focus on will grow. In other words, what you think about determines how you feel.  The first step in learning how to harness the power of your mind is to become aware of what you are thinking about throughout the day. One way to do this is notice how you are feeling at any particular point in time – for example, sad, happy, frustrated, free, etc.

Once you put a label on how you feel, then ask yourself what you are thinking about.  This exercise will clue you in to what your habitual thoughts are and how they make you feel. This is the first step to self-awareness and making impactful changes in your life.  

Two of the best methods for tuning in to your own mind are meditation and hypnosis.  Both of these enable you to ‘step away’ from your thoughts and gain an objective view of your thoughts.  These are powerful, effective techniques to start you on a journey toward the changes you want to
make in your life.

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What is Hypnosis?

10/24/2019

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The word hypnosis is derived from the Greek word for sleep. However hypnosis is not at all the same as sleep.  Hypnosis is a deeply relaxed, trance-like state, where awareness and focus are acutely enhanced. In this state the conscious mind is suppressed and the subconscious mind is revealed.

What does hypnosis feel like?
During hypnosis (also known as hypnotherapy), the body is released from conscious control.  Breathing becomes slower and deeper, the pulse rate slows down, and the metabolic rate falls. The body may feel very heavy or unusually light, and the awareness of physical pain and unpleasant symptoms tends to alleviate.  Some people report that hypnosis feels very similar to the first five minutes upon falling asleep.

How does hypnosis work?
During hypnosis, the conscious mind is on the back burner, and the subconscious is at the forefront.  The subconscious governs our habits, perceptions, beliefs, and deeply rooted thought patterns.  The hypnotist is thus able to suggest concepts and lifestyle adaptations, the seeds of which become firmly planted in the subconscious.  The conscious mind allows us to analyze, problem-solve and get through the day, but it’s the subconscious that is ultimately in control.  Most people go through each day entirely unaware of their inner programming, and come to believe they are out of control of making important changes in their lives.  This is because the conscious and subconscious speak different languages.  To make lasting change, the subconscious must be directly accessed, and hypnosis is one of the best known ways to achieve this. For example, have you ever tried to talk yourself out of a habit or an irrational fear, and this only makes it seem worse? You may really want to get over it, however you will continue to fail as long as your fear or behavior is held at the subconscious level, preventing you from succeeding.  The more you think about it on a conscious level, the bigger it will seem in your mind.  Progress is only possible through reprogramming the subconscious so that unhelpful thought patterns, beliefs, and habits are eliminated or altered, and new, beneficial ones are created.

What problems can be treated with hypnosis?
People typically seek hypnosis to reprogram subconscious patterns, which leads to overcoming irrational fears, phobias, addictions, anxiety, negative thoughts and suppressed emotions.  Hypnosis can be applied to many psychological, emotional and physical disorders.  It is also helpful in relieving pain and recovering from injury or surgery.  There is also a specialized form of hypnosis for athletes that helps unblock mental obstacles to performance.  

Can everybody be hypnotized?
Hypnosis is a natural state that you go in and out of through each day, so the answer to this question is yes. Common examples of a hypnotic state are daydreaming, and "highway hypnosis", which is when you are driving and find yourself suddenly at your exit without remembering getting there.

Can a hypnotist make you do silly things?
Absolutely not.  During hypnosis, you are in complete control, awake and relaxed.  Nobody, including a hypnotist, is able to make you do something you do not want to do.  This may not seem true if you have ever been to a stage hypnosis show.  The truth is that people do silly things for a stage hypnotist because they have volunteered to go on stage, and they expect the hypnotist to ask them to do these things.  If they really do not want to do something the hypnotist suggests (hit another person, for example), they would reject the suggestion.  During hypnosis used for therapeutic purposes, the client has the same choice and free will to reject suggestions they do not want.
 
How long does hypnosis last?
Most changes made as a result of hypnosis are permanent.  There are times when the work needs to be reinforced at a later time, which is easily done.

How do you choose a hypnotist?
Some people are referred to hypnotists, but if not, then an internet search in your area will help you find your options. Hypnosis is very personal work, so it is important to choose a hypnotist with whom you feel comfortable.  It is also important that whomever you choose has legitimate qualifications and professional training in hypnosis.

Learn more about hypnotherapy and hypnosis for anxiety.


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Avoidance vs. Action

2/5/2019

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We all have had times when we avoid doing something, and end up feeling worse because we are avoiding.  There could be a number of reasons for this type of behavior. We may avoid doing something because it seems overwhelming. There are times we may avoid something that seems undesirable, yet necessary, to do.  Sometimes we may avoid taking action due to uncertainty of the outcome.  These are just some out of many reasons we may be avoidant.  Whatever the case, avoiding often leaves us feeling bad about ourselves in some way (guilty, incapable, weak, etc.).  What can we do about this? Old habits may be tough to break, yet it is certainly possible to change our reactions and behaviors.  One way out of the habit of avoiding is to take one step at a time. Let’s say you are avoiding a project that seems terribly overwhelming.  Avoiding is the opposite of action, so breaking the cycle of avoiding means to take action. Any action.  Write down the main steps for completing the project, in as much detail as you are comfortable with.  Remember, all projects are a series of small steps.  Decide that you will take the first step, and do it as soon as possible, no matter how you feel about it.  Proceed through each step in this way, until you get to the end and complete the project.  The formula is to decide what action is necessary, and to just do it.  When you take action, you are empowering yourself, which will continue to get stronger with each action you take.  No matter what the reason that you are avoiding something (overwhelm, having to do something undesirable, uncertainty, etc.), decide that you do not want to feel bad about yourself, and take an action no matter how you are feeling.  This is the path forward to greater self-empowerment. You can also give yourself a reward each time you overcome the desire to avoid.
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Help! I'm Feeling Anxious

1/4/2018

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Anxiety is defined as a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.  Feelings of anxiety can lurk in the background, or they can seem to pop out of nowhere.  Either way, anxiety is unpleasant and its causes are not always easy to pinpoint. 

There are methods based on yoga and meditation that are helpful for managing anxiety.  Since our emotions are directly reflected in our breathing (think about how you breathe when you are angry or upset), we can directly impact how we feel through controlling our breath.  Thus, one method of controlling anxiety is to examine and control the breath. To do this, close your eyes, and focus your attention on your breath.  Notice its rhythm. Notice its texture.  Notice if it is deep or shallow.  Slowly, begin to intentionally deepen and lengthen your inhales and exhales, without forcing it.  The idea is to take deeper breaths, but not so deep that you feel light headed. Breathe this way for 1-2 minutes and notice how your feel as a result.  To learn more about this technique, a certified yoga instructor would be able to help.
Similar to our breath, the way we hold our bodies reflects our thoughts and feelings.  Anxiety causes the body to tense up. A second method that helps control anxiety is a regular relaxation practice. If you have ever gone to a yoga class, you may have experienced a guided relaxation at the end of class. Two relaxation techniques that can help with anxiety are tension/relaxation, where specific areas of the body are intentionally tensed and relaxed, and progressive relaxation, where muscular tension is intentionally relaxed sequentially from head to toe.  This may be done alone, with an instructor, or by listening to a recording.  Click here for a guided relaxation recording.

When we are anxious, our minds are focused on worrying about a future that does not exist. Thus, a third method that helps control anxiety is mantra meditation, where the mind is focused on a mantra, or sound.  This takes the mind away from the future and into the present moment. Here is an article on how to practice meditation https://yogainternational.com/article/view/how-to-meditate
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When practiced on a regular basis, the three methods described help to control anxiety, and reduce its impact on the body and mind.  For more information, please contact us.
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The Ten Percent Rule

3/9/2016

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​Have you ever wanted to make a change or accomplish something,  but gave up because it seems too overwhelming?  You may feel that is unique to you, however the truth is that most people go through this  from time to time, and sometimes quite regularly.  This often happens when we think of accomplishments in a black and white, or all or nothing way.

​We use a technique that we call the Ten Percent Rule. With this, instead of thinking of a change, accomplishment or goal as all or nothing, we help our clients think of improvement in ten percent segments. So rather than perceiving 100% improvement as the only option for success, they shift their definition of success to be a ten percent improvement. What follows is another ten percent, and another, so there is always continuous improvement.

​So, the next time you are feeling overwhelmed with completing a task or making a change, ask yourself "how can I make a ten percent improvement right now?", and notice what answers your mind comes up with. 
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All That Matters Is On The Inside

3/9/2016

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Your life is a sum of your experiences. The way your life feels is the result of the meaning you place on the events in your life, in other words, how you perceive your outer world.  Your mind is amazingly and endlessly powerful.  You can make major, positive changes in your life simply by exploring your inner world and making tweaks and adjustments.  What happens on the outside starts on the inside!  
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Simplify

2/14/2015

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When life seems overwhelming, the best thing we can do for ourselves is to let go of what we are hanging on to. The problem is, sometimes we don’t realize we are hanging on.  One sign to look for is an endless cycle of thoughts that get you nowhere other than where you began.  Another is physical symptoms. Our bodies are always talking to us.  Have you ever woken up with a stiff neck, yet there is no apparent reason for it? If you look a little deeper, often you will find you had a particularly stressful or challenging week.  These signs are our minds and bodies telling us to ‘back off’.  Instead of obsessing over the same problem over and over (which only makes things worse), try taking a walk, calling a friend, or doing something 'out of the box'. And always apply the 80/20 rule:  spend 20% of the time figuring out what the problem is, and 80% on resolving it.    Anything that is out of your control is best just tossed away.  Ask yourself - what am I holding on to?  What can I do TODAY to simplify?

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Decide and Do!

12/14/2014

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Sometimes we get stuck in the middle ground of ‘should I – shouldn’t I’, unable to make a decision.  It is important to think through decisions carefully, especially big impact important ones.   However overanalyzing can be counter-productive. This can come into play with decisions such as changing jobs, moving to another city, trying something new, etc.  The other aspect that can work against us is getting bogged down in fear or the ‘why nots’.  This can happen with health related goals such as weight loss, quitting smoking, starting an exercise program, etc.  Sometimes it’s best to stop thinking, let go, take the leap and go for it. Just decide, and DO!
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    Ann Maher

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