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Body, Mind, Spirit Steps to Wellness by Maria Sorensen

Posted on September 3, 2009 at 11:51 PM

It's so easy to lose your focus and get side tracked. Maybe you're feeling sad, upset, confused, scared, guilty, shamed, or angry. Whether it's the summertime blues, a significant loss, poor self-care, a heartache, a resentment, need to caretake another, some weight gain or just too much junk food, you may need some help to get back on track. I suggest you buy yourself a new notebook/journal and simply begin in this moment to change your life.Here is a 24 step Holistic Body-Mind-Spirit approach to better health & well-being:


1. Drink 8 glasses of bottled or filtered water and eat good food like more vegetables & fruit

2. Cut way down on unhealthy carbs and processed foods.

3. Move your body: lift weights at the gym, bike, swim, jog, walk, hike, aerobics, yoga, pilates.

4. Start your day with a healthy protien smoothie.

5. Get some rest and relaxation.

6. Watch your caffeine and sugar intake.

7. Put on your favorite music and dance.

8. Visit a spa, get a manicure, new haircut, go in the a sauna or hot tub, buy a new oufit.


9. Sit down and figure out your priorites and set some short term goals for yourself.

10. Begin to explore your feelings of appreciation in the moment and journal about your gratitude.

11. You don't have to do this alone. You can always reach out for help. Talk to someone about how you really feel and what is really going on in your life: therapist, friend, family member, spiritual advisor, mentor, sponsor...

12. Ask yourself: What and who in my life supports and sustains my soul and what's killing me?

13. Do the things that that you love to do and be with the people that encourage you to smile, laugh and have fun.

14. Remember "This too shall pass"

15. No matter what you're going through, you gotta take care of yourself. People need you and love you.

16. Ask yourself, "What part of this can I let go of right now in this moment?"


17. Set some time aside in the morning to light a candle, burn incense, read, listen, pray, medidate

18. Spend time in nature and with animals.

19. Join or revisit a spiritual community and actively participate.

20. Get some healing bodywork: massage, Reiki, EMDR, cranial sacral, IET.

21. Practice a spiritual discipline: yoga, meditation, prayer, attend a meeting or service.

22. Listen to spiritual uplifting music, a positive talk, chanting.

23. Practice random acts of kindness.

24. Visit a spiritual website or read an inspirational book.


Mindfulness and good Mental Health

Posted on August 10, 2009 at 10:07 PM

Being Mindful Promotes Good Mental Health

AScribe Newswire - April 01, 2003 ROCHESTER,N.Y., April 1 (AScribe Newswire) -- Several major Eastern philosophiesstress the importance of mindfulness, but is there really a mentalhealth benefit to being more conscious and more focused on what'shappening in the here and now?

In the April issue of the Journal of Personality and SocialPsychology, University of Rochester researchers report that individualswho are mindful are more attuned to their emotions and act in ways thatare compatible with their values and interests. Mindfulness, which isan enhanced attention to and awareness of the present, can be linked tobetter mood, higher self-esteem, life satisfaction, and optimism - allsigns of positive psychological health.

Co-authors Kirk Warren Brown and Richard M. Ryan researchedthe phenomenon of mindfulness and tracked indicators of psychologicalwell-being. They designed a scale to measure this quality ofconsciousness and administered it to subjects from college students andworking adults to people who meditate and those with cancer.

"Mindfulness appears to heighten the joys one can experiencein everyday events, as well as to be in better touch with what onereally needs and feels," says Ryan, professor of psychology andpsychiatry. "It helps people make better choices in a complex world."

With roots in Buddhist and other contemplative traditions,mindfulness is the subject of innumerable books, seminars, andworkshops designed to facilitate this state of consciousness as a meansto help people live richer, happier lives. But very little research hasexamined its direct role in psychological health and well-being, thepsychologists say.

"We've shown that mindfulness can be reliably and validlymeasured and has a significant role to play in mental health," saysBrown, visiting assistant professor of psychology. "It does appear tomake a meaningful difference in how happy people are."

Brown and Ryan designed the Mindful Attention Awareness Scale(MAAS) to measure this quality of consciousness. In a mindful state,two experiences work in tandem: focusing on present, ongoing experiencewhile allowing new experiences to come into your awareness. Higherscores on the MAAS scale predicted better mood states on a day-to-daybasis in both college students and working adults.

Participants who scored high in these positive psychologicalindicators also came through with lower levels of depression, anxiety,and stress. Very few of the study participants already knew about orpracticed mindfulness. Yet results of the research showed that studentsof Zen, who actively cultivate a heightened awareness of what's takingplace in the present moment, scored higher on the scale than a sampleof adults of the same age and gender. With practice, there's evidencethat mindfulness can be enhanced.

In a clinical study with early-stage cancer patients whoreceived training in mindfulness, patients experienced greater declinesin mood disturbance and stress as assessed by the MAAS scale.Mindfulness was a central element in an eight-week stress reductionprogram for them.

The research was supported in part by grants from theNational Institute of Mental Health, the Social Sciences and HumanitiesResearch Council of Canada, the Russell Sage Foundation, and theSociety of the Psychological Study of Social Issues.


AScribe - The Public Interest Newswire / 510-653-9400

©2003 AScribe News, Inc.

This news story is not produced by the American Psychological Association and does not necessarily represent the opinions of the association.



Posted on August 5, 2009 at 11:38 AM

I am in touch with  gratitude today for the abundance and peace and love that is in my life. This is a work in progress my gratitude. Somedays I awake stuck in some mood that casts a long shadow upon me and my world. So I approach gratitude by making conscious contact, by checking in with myself multiple times during the course of a day. " What am I grateful for ," I'll ask myself. Usually that solidifies what is sometimes elusive. Life is good and giving and rich in so many ways.



Posted on August 4, 2009 at 1:38 AM

I bow to you and remind myself and you of our shared divinity. I envoke many blessings to you as you wander around this place. You are encouraged and most welcome to come back anytime.