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We All Have Bad Days
We’ve all had those days where it feels like nothing goes our way.
You know, those days where we forgot to set our alarm clock, or accidentally sent an important email with typos…
When something goes wrong, sometimes it can feel like you took a step back.
But you know what? It doesn’t have to feel that way. You have it in you to turn a bad day into a great one.
Take Away The Power
The truth is bad days will come.
But they will also go.
You don’t have to let a bad day weigh on your mind for days.
Reminding yourself that these days don’t last forever can take that power away.
Living in the present and taking each situation head-on can help you see that those bad days have some good in them too.
Escape Expectations
High expectations and running into tough challenges are not exactly a winning combination.
Meaning that a mistake or setback can feel even worse if you went into the day hoping for it to be perfect.
Try reframing your expectations instead, and you will see that there isn’t an obstacle you can’t overcome.
Accept that you are human, and there will be times when you fall.
But you know what? You can still get right back up afterwards.
Set your expectations around the phrase “I tried my best” and cut yourself some slack.
Just be proud of knowing that you gave the day your all.
Enjoy The Detour
Each day is a new beginning that allows you to grow further into the person you are.
So, think about a bad day more like a mini detour on your path to success rather than a roadblock.
Even if you don’t get to your destination today, you can still take time to enjoy the view.
It’s when you look at the bigger picture that you start to take joy in the detours.
Every bad day comes along with a life lesson and can help you appreciate the good days even more.
There is strength in every struggle!
Metta Meditation: Calming Yoga With Jen Champion
Hello and welcome back to calming yoga with Jen Champion.
Today we will have our centering to help us come together as a group. We will also do our warm-ups – all with the intention of nourishing the body. This will carry us into our practice of metta meditation.
Do We Really Thrive On Structure?
Let’s talk about structure, shall we?
Having structure is more than just staying organized.
Maintaining structure can build confidence and help you stay on track throughout the day.
Have you ever had one of those days where you had a list a mile long and had no idea where to start?
We all have!
Adding structure to your day may not be able to eliminate those moments completely…
But it can certainly help dial them down. Remember – your entire day doesn’t have to be perfect.
All you can do is start slow and work your way up at your own pace.
Your Sleep Schedule
Shortcuts aren’t always a bad thing. But they do have their time and their place.
Your sleep is one of those things that needs your undivided attention and should be taken seriously.
When we are overtired, it is difficult to think clearly and put things in perspective, which can make it harder to make decisions throughout the day.
Going to sleep and waking up at the same time can help take out the guesswork and keep your body on track.
It all comes down to changing your mindset. Instead of telling yourself, you have to go to sleep, tell yourself it’s time to go to sleep.
Sleep shouldn’t feel like a chore you have to do. It should feel like a treat!
Reflection/Quiet Time
None of us are superheroes, and we all need some quiet time throughout the day.
An uninterrupted moment free of distractions or overstimulating environments can help you to unplug and reflect.
Let’s be honest. It can be difficult to relax and enjoy the moment when your phone is buzzing every 5 minutes
You deserve to have that time for yourself where you can think about what you’re grateful for and highlight all the ways you’ve made a mark on the day.
Stable and Able: 6-12 Movement and Mindfulness With Jen Champion
Hello and welcome back to Movement and Mindfulness with Jen Champion. We hope you enjoy today’s practice.
The Twists And Turns of Parenting a Teen
There is no super-secret manual for parenting a teen, and it can certainly be a confusing time for the entire family.
Here are a few tips that can help you get through the unexpected twists and turns of parenting a teen.
Be Prepared
Being a teen is far from easy. Their brain is not fully developed, and everything from school to friendships to dating to figuring out who they are can be very stressful.
It’s normal for teens to experience mood swings and say things they don’t mean in the heat of the moment.
Being prepared and having a game plan ahead of time can be a big help.
Pick Your Battles
All family members disagree from time to time. Life would be pretty boring if we all agreed on everything, right?
It’s only a matter of time until your teen does something you don’t think is wise, such as staying up too late on a school night or quitting an after-school activity.
Even though you may not agree with their decisions, sometimes the best thing you can do is let them be independent and learn from their mistakes first hand.
Some of the best lessons happen through experiences.
Realize And Empathize
Do you remember what it was like to be a teenager?
Put yourself in their shoes for a moment.
Getting into a fight with a friend or getting a bad grade on a test can be quite stressful.
Now, you know that in a few days everything will be fine and back to normal…
But their mind may be spinning in several different directions, immediately jumping to the worst-case scenario.
Do you remember what those days were like and how you felt?
When you are upset, hearing your parents say everything will be fine isn’t always enough.
If that’s the case, you can open up and let them know how you dealt with similar events when you were a teen and how feelings come and go.
Knowing that they are not alone can help put things in perspective.
No One Is You And That Is Your Superpower
Here’s a quick question for you.
What top three qualities do you love most about yourself?
Okay – now here is a second question.
When was the last time you sat down and thought about all the amazing qualities you have?
Sometimes we can forget to remind ourselves how much we have to offer.
No one is you, and that is your superpower.
View Yourself With a Healthy Outlook
We all have those days where it feels like nothing goes our way.
Every “bad” day has the potential to turn into a great one.
All it takes is a little perspective shifting.
Even if something feels overwhelming or stressful right now, that does not mean you will feel this way forever.
Believe that you can handle anything – and you will!
Listen To What Makes You Happy
Listing and respecting what makes you happy in life can significantly boost your self-esteem.
If reading just one chapter of a book makes you feel good, keep on doing it.
There is no need to put excess pressure on yourself just to make someone else happy.
Walking away from something that does not bring you joy is not quitting – it is respecting your time and wellbeing.
After all, the most important relationship you will ever have is the one with yourself.
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
Cool and Calm: Movement and Mindfulness For All With Jen Champion
Hello and welcome to Movement and Mindfulness for all ages with Jen Champion.
We hope you enjoy today’s practice.
The Highly Sensitive Person (Book Summary)
Vista therapist Ben Heifetz, LMFT, LPC provides a compelling summary of Elaine Aron‘s book “The Highly Sensitive Person: How to Thrive When the World Overwhelms You.” Backed by a solid body of scientific research, the book describes how highly sensitive people experience the world differently and what they can do to embrace their trait and live well.
- Highly sensitive people (HSPs) are common but in the minority, making up about 20% of the human population, and they are equally represented in both men and women. However, HSPs make up about 50% of clients in therapy! One reason for this is that HSPs are impacted more strongly than non-HSPs by difficult childhoods and are more prone to depression and anxiety.
- High sensitivity, also known scientifically as Sensory-Processing Sensitivity (SPS), is a genetic trait that has been found in over 100 species in addition to humans. The trait likely developed as a type of survival strategy.
- The components of high sensitivity can be described by the acronym DOES:
- Depth of Processing means that HSPs think more deeply and consider more information and nuances than non-HSPs. This lends certain advantages but can also lead to overthinking and indecision.
- Overstimulation is common for HSPs because noticing all the details and shades of meaning can feel like quite a lot, especially when the situation is intense, complicated, or lengthy in duration.
- E is for both Emotional Reactivity (HSPs react more strongly to both positive and negative experiences) and Empathy (HSPs are highly attuned to the feelings of others and actually have stronger mirror neuron systems in their brains).
- Sensing the Subtle means that HSPs literally perceive more of the details and small variations of information than non-HSPs. This is likely due to processing the sensory information more carefully in the brain rather than differences in the sensory organs themselves. This ability leads to qualities such as strong intuition but also contributes to how HSPs can become easily over aroused.
- In American culture, HSPs frequently receive the message that they are too sensitive and there is something wrong with them for feeling and experiencing the world the way they do. Thus, healing for HSPs involves accepting their biologically innate trait, learning to appreciate the advantages of sensitivity, and reframing past experiences in light of their new understanding. HSPs also need more rest and periods of low-stimulation than non-HSPs.
Curious if you’re highly sensitive? Take the self test HERE
Ground and Root: Calming Yoga With Jen Champion
Welcome back to Calming Yoga with Jen Champion. One of the key ingredients of today’s practice is comfort.
When’s The Last Time You Had a Great Laugh?
Have you ever had one of those days where everything that could go wrong did?
You set your alarm for the wrong time…
Ran out of your favorite cereal…
And forgot to wash your only fancy shirt to wear to that important meeting…
Yup – those days are not fun, but we have them.
When you want to lighten the mood, sometimes the best thing you can do is laugh it off.
How, you may ask? Keep on reading.
Change The Story You Tell Yourself
It isn’t always so easy to turn an embarrassing or tough situation around, but laughter has the power to boost our mood and change our perspective.
When something doesn’t go as planned, we have two choices.
We can either feel bad about it and let it impact our day.
Or, we can say to ourselves, “Yes – that happened, and everything is going to be okay. Let’s look for the humor in the situation.”
You Can Take On Anything
With laughter comes perspective.
Sure, maybe you took a wrong turn and got lost, or accidentally spilled coffee all over your desk…
But we’re all human, and sometimes the unexpected happens.
And you know what else? Those unexpected events usually turn out to be the best stories and memories. Being able to laugh at yourself and try again can give you a brand new sense of confidence.
“Never be afraid to laugh at yourself, after all, you could be missing out on the joke of the century.” – Barry Humphries
Posture Points: 6-12 Movement and Mindfulness With Jen Champion
Hello and welcome to Movement and Mindfulness with Jen Champion. Our practice today is going to focus on posture points.