Yoga Class Schedule (online & in person)

Register For Our In-Person and Online Yoga Classes 

(This list is updated regularly)

The Wellness Center has re-opened for in person yoga classes. We will still be offering a mix of online and in-person classes.  In person classes are small group (5 or less) classes that can be tailored to the needs of those present. Masks are optional but will be worn at the request of any participants. Please click here to book a class or call our office and they can help you book your classes.

Check out our instructors’ bios here to find one that is a good match for you


9:30am Wake Up Well Yoga with Amalia (Live Stream)

  • Brush off the cobwebs and ease your way into the day. Explore movement, breathing techniques, and meditative practices to help you wake up and transition into the flow of your week with intention. 

5pm Strengthen & Lengthen Yoga with Jen  (Live Stream)

  • Practice basic poses and intermediate postures with variations to build strength, breath capacity and peace of mind. Students will stabilize, stretch, and enjoy a well-rounded practice with breath aligned movement and guided relaxation. Practitioners should be able to move up and down from the floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.

6:15pm Root & Rise–Yoga Basics with Jen   (In person)

  • Practice breathing techniques, warmups, and basic postures to strengthen your core muscles and gain flexibility. Enjoy movements and shapes that support a stable and comfortable experience. Ground and root with core activation and lengthen and rise with grace and ease. Props are encouraged, including books or blocks, blankets, cushions, and a chair. Practitioners should be able to move up and down from the floor with support of a chair. Suitable for beginners.


10am Chair yoga with Jen (Live Stream)

  • Practice seated and standing postures with the support of a chair. Options are offered to encourage students to find their balance between ease and effort. Class is active and restorative with guided relaxation concluding the practice for a tranquil mind. Practitioners should use an armless chair on a non-slip surface.
    All levels are welcome, especially good for those new to yoga, seniors, and those returning to yoga.

12pm Mid Day Reset Yoga with Jen (Live Stream)

  • Unwind and energize as you flow through an endurance building practice. Move through your day recharged with a fresh perspective and increased vitality. Practitioners must be able to get up and down from floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.

5:30pm Energizing Elixir Yoga with Jen (Live Stream)

  • An invigorating practice with longer holdings and fluid transitions between postures to help increase confidence and stamina. Gain energy and momentum to carry you forward. Practitioners should be able to move up and down from the floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.


6:15pm Mid Week Morale Booster with Jen (In person)

  • Nurture yourself in a soothing practice with gentle movements, guided relaxation, and meditation. Relax muscular and mental tensions, boost your vitality, and roll with ease through the rest of your week. Practitioners should be able to move up and down from the floor with support of a chair. All levels are welcome.


9:30am Chair Yoga with Jen (Live Stream)

  • Practice seated and standing postures with the support of a chair. Options are offered to encourage students to find their balance between ease and effort. Class is active and restorative with guided relaxation concluding the practice for a tranquil mind. Practitioners should use an armless chair on a non-slip surface.
    All levels are welcome, especially good for those new to yoga, seniors, and those returning to yoga.

12pm  Gentle Yoga with Amalia (In Person)

  • Meet yourself where you are. This class includes seated and supported postures that can be done with a chair or at a wall for increased balance and stability. Build strength, confidence, and increase calm. 


12pm  Reflect and Restore Yoga with Amalia (Live Stream)

  • Unwind from the week, or simply savor a slow down. Yoga offers a space to listen to your body and learn from its cues. Within a culture that teaches us to look for lack, where might we find our own abundance? Meditation, mantra, pranayama and yogic philosophy are all powerful tools of inquiry for how we relate to ourselves and our world. 

The Power of Mindful Communication

Want to create meaningful connections with others? 

A powerful tool you can utilize is mindful communication, which helps you foster more understanding and compassion by being aware of the present moment. 

It can also help strengthen important traits like forgiveness, gratitude, decision-making, and leadership so you can build a community. Practicing these mindfulness techniques will help you continue to make strong connections and live a more peaceful life. 

Try these mindfulness techniques and see the positive changes they can bring to your life! 

Practice Self-Compassion and Self-Awareness 

Remember to be kind to yourself by taking time to appreciate your own worth.

When you are mindful of your actions, you can make a positive difference in your lives and the lives of those around you! 

So, start by treating yourself with the same kindness and understanding that you would show others!

 Create Boundaries 

 Don’t be afraid to stand up for yourself and set boundaries when needed.

Creating healthy boundaries starts with understanding your emotions and triggers – so pay attention to your feelings closely. Taking these steps can help you build healthier relationships.

Your feelings are valid and deserve to be respected, so have confidence in the boundaries you set!

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How to Deal With Feeling Overwhelmed

Feeling overwhelmed? Take a deep breath, remind yourself you’re okay, and this feeling will pass. 

When anxiety strikes, it can feel like you’re stuck in a never-ending cycle of fog and fear. But don’t forget – you’re not alone! 

Take a moment to pause and take care of yourself by stepping back and approaching your things from a different angle. 

Here are three steps to help you get back on track and gain control. 

Step 1: Step Away and Take a Deep Breath

When life feels overwhelming, it can help you step away from the source of your stress and focus on your breathing for a few moments.Deep breathing can help you reset and refocus on the present moment to tackle the tasks ahead with a clearer head.

So, create some distance from your busy life with deep breathing exercises to increase relaxation and reduce tension. 

Step 2: Reprioritize By Creating a ​​”No” List

It’s ok to say no! You don’t have to do anything you don’t want to. To protect your time and space, you can create a ‘no’ list and stick to it! 

By removing anything that doesn’t align with your wants or needs, you can step out of overwhelm and take care of your mental, emotional and physical health. Reprioritizing your to-do list and setting healthy boundaries for yourself can help you feel more in control of your schedule.  

Step 3: Remember to Celebrate Your Wins

Sometimes it’s helpful to take a step back and appreciate all you have accomplished. It’s a great reminder of how far you have come!

Even if you’ve taken a small baby step toward your goals, it’s still progress. Acknowledging your hard work and appreciating yourself in the process can help you stay focused on the bigger picture! So, take the time to appreciate the little things and treat yourself because you’re worth it!

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A Reflection on Gratitude Found in Small Moments

By: Betsy Pownall

In the morning, I read the paper. I read about a bank imploding, gun violence, intelligence leaks, and now it is time to walk Lulu. Lulu, our 6-year-old Chocolate Lab, is an urban dog from a hunting lineage. She came into our lives the week after the 2016 Presidential Election.

We head onto the forest path beside our house and I am alert for sound and movement. Last year a doe and her fawn nested in the forest when the plums in our tree were ripe. They ate the plums by day, slept in the forest by night. 

One morning, the doe ran toward us, head down. Lulu panted, tail up, ears perched, a warning tug on the leash. I gripped the leash, and said to Lulu “stay with me, stay with me’, (salami helped). We steered a wide berth around her. The doe slowly backed up. Crisis averted.

We walk down the hill toward the easement. On either side of the easement is a fence and behind one fence is a hound, the other a dog. We are a block away and they start baying and barking. This lasts as we walk through the easement (Dog Aisle) and ceases when we are on the other side. Lulu ignores them. 

When she was a puppy I had to carry her through Dog Aisle; she was terrified, literally shaking. Now she is 70 pounds and indifferent. (Who she cares about is a tiny dog behind a big fence on another easement, who barks and digs at the fence. Lulu barks and digs back, and I have to intervene. Is it the high-pitched bark? Small dog scent? Both? I don’t know. It’s really annoying.)

We come out to a street that winds up a hill which we walk up, we will turn at the top of the hill, meander through neighborhoods, and home. 

Today there is a large flock of wild turkeys on the corner near the hills crest. Three strutting Toms are fanning their tails which are stippled with blue, red, white and black. 

Since she was a puppy Lulu and the turkeys have peacefully co-existed. Today the Toms are paying attention to her, staring and fanning them. I don’t trust it. We walk across the street and continue up the hill. 

This is the same corner where, during the 2020 McKenzie River fires, a cougar was sighted at 9 in the morning. Wildlife was driven off the mountains, confused by the smoke, the ash, and the scent of fire. 

All year there were many random sightings of bear, cougar, fox, more than normal deer and turkey. It’s partly why I carry my flashlight. It feels good having it in my hand, even though it is false security.

There are others out, we know each other as morning walkers. We wave, say a quiet ‘hello’, and nod, but never engage in conversation. There is a silent agreement~this  is a sacred time of day when we all must pay close attention to the present moment, to our surroundings, and breathe deeply.

An hour later, we return home. The newspaper folded up on the chair,  it’s time to get ready for work. My phone screen has a list of notifications from CNN, the Washington Post, and Twitter. The bank is still imploding, guns still create violence, and intelligence is still leaking. After my urban walk with Lulu, who has hunting ancestors, I feel refreshed.

Mental Health Awareness Month: You Are Not Alone

By: Darcy Knight 

Mental illness, by definition, differs from everyday feelings and reactions to difficult situations. 

People who suffer from a mental illness may experience a serious disturbance in thinking, mood, or behavior. 

This may have an impact on their ability to function effectively over a long period of time. They may have a decreased ability to cope with the basic aspects of everyday life. 

Many people need help in regaining balance in their lives.

While millions of people struggle with mental health issues, it is easy to feel isolated or like there is something wrong with you.  

Did you know:

  • 1 in 5 U.S. adults experience mental illness each year.
  • 1 in 20 U.S. adults experience serious mental illness each year.
  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year.
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 2.
  • Suicide is the 2nd leading cause of death among people aged 10-14.

(Facts provided by NAMI)

Mental health issues can have a radiating impact on your body and on those around you.  Physical health can be impacted by mental health issues. 

This includes an increased risk of cardiovascular disease, respiratory issues and even cancer.  Your sleep can also be impacted, which creates a compounding impact. You experience an increase in physical and mental health issues due to not getting enough sleep, which then can result in you having more sleep issues.

Mental health issues, even less chronic ones, can have a significant impact on family and friend relationships.  When you are depressed or experiencing severe anxiety, it is difficult to focus on anything outside of your own feelings at that moment, leaving little bandwidth to invest energy in the relationships with those around you.  In a family, it can cause stress, tension and worry as well as the focus of the family becoming centered on the identified patient. 

This is challenging for family members as well as not being an ideal situation for the person struggling.

Next Steps

It is helpful to familiarize yourself with the common signs of mental illness.  Although each condition is different, there are common signs to watch for, such as feeling excessively sad or low, confused thinking or problems concentrating and learning, extreme mood changes, including uncontrollable “highs” or feelings of euphoria, prolonged feelings of irritability or anger, and avoiding friends and social activities. 

In kids the signs might include changes in school performance, excessive worry or anxiety,  hyperactive behavior, frequent nightmares, frequent disobedience or aggression, or frequent temper tantrums.  

You can find a comprehensive list of signs and symptoms on NAMI’s website. 

Recovery and relief from many mental health issues is possible. Proper diagnosis, therapy, medication if needed (including some new approaches that have shown promise for treatment- resistant depression, such as Spravato and Psilocybin), healthy habits, and self-care can all help to get you on the path towards feeling better.  

Engaging in positive habits can help anyone feel better both emotionally and physically. Here are some suggestions for getting yourself and your loved ones on the healthiest path that you can.

  • Be physically active on a daily basis.  Go for a walk with a friend or with your dog, do yoga, go for a bike ride, take the stairs, dance. You can fit multiple short periods of exercise in throughout your day.
  • Eat healthy foods. Healthy food gives your body the fuel it needs to heal.  Eat the rainbow, get enough protein, limit sugar, and try to eat everything in moderation.
  • Sleep! A deficiency in sleep is linked to many chronic health problems as well as to depression. When you sleep, it is your brain and body’s time to grow and heal.
  • Limit substance use, including alcohol. You can weigh the risks vs. rewards of moderate alcohol use.  But heavy use does not have any benefits and contributes to a number of health issues.
  • Engage with your support system. This is your psychological first aid.  A hug. Someone to talk to.  Someone who cares about you.  Connection is vitally important to emotional well-being. Friends, family (for some), your job, your activities, social events, Etc. Go do whatever it is that makes you feel connected to others. Even just acknowledging a stranger as they walk by has been found to have a positive impact on feelings of connection.
  • Focus on gratitude. This is associated with greater happiness. Gratitude helps people feel more positive, enjoy good experiences, improve health, and build relationships.

All of these habits can help you be more healthy in your everyday life.  But while they might help, they are not a cure for mental illness. 

 If you or a loved one is struggling, please ask for help. You are not alone.


Mayo Clinic 


988–Suicide and Crisis Hotline

Gratitude Research by Harvard Health

The Sweet Danger of Sugar by Harvard Health

Alcohol Use: Weighing Risks and Benefits

The Benefits of Eating the Rainbow

Connection with Social Supports


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Mental Health Awareness Month – Take a Break From Technology

By: Tanya Kramer

It was not that long ago that we did not have cell phones, no one had an email address, and the internet was just a dream in someone’s brain.

For those that may not remember or were not even born yet, the internet was “born” on January 1, 1983.

The birth of email is a bit more involved. Technically it started in 1969 when the US Department of Defense started connecting its computers and using a messaging process. 

I can say from my own experience, email started to feel like a real thing around 1994.  

You might be surprised (at least I was) that the first video game was invented in 1958.  It was a simple tennis game similar to the 1970’s favorite Pong. 

But here we are with computers in our pocket, including as many games as we can make time for, and various messaging platforms which provide the ability for others to reach us literally 24/7. 

There are benefits that come with this technology, but there is also harm if we are not careful.

Here are some simple red flags that demonstrate you might have crossed the gray line between using this technology in a healthy way or resulting in using it to a degree that might be harming you.

  • Feel stressed when you can’t find your phone.
  • Check your phone every few minutes.
  • Feel depressed, lonely, or angry after spending time on social media or the internet.
  • Preoccupied with responses on social media.
  • Feeling distracted by your phone when you are doing work, school, or some other tasks.
  • Noticing you are not moving your body as much as you used to due to time on your phone.
  • Checking emails first thing in the morning when you wake up.
  • Physical pain and strain of the eyes.
  • Not sleeping well.
  • Fear of missing out (FOMO).

There is a BIG push for all of us to find ways to limit our use of screens. 

There is even a designated Screen Free Week which this year was May 1-7, 2023. 

Benefits you could experience by taking a phone vacation

  • Being more in the moment.
  • Improved sleep.
  • Deepened connections – the ones that are face to face.
  • Less eye strain.
  • Feeling calmer and happier.
  • Increased self worth.
  • Less stress.

If you are not ready to take a full vacation from your phone, then try some of these simple tips first. 

  1. Consider deleting specific apps that simply are not bringing you happiness.
  2. Moving some apps from the front page (easily accessible) to another page, creating a few more steps (this actually works).
  3. Put your phone down during lunch and talk to a coworker or read a book.
  4. Monitor your screen time and give yourself a specific allowance.
  5. Use the do not disturb setting on your phone.
  6. If you work at a computer all day, designate time away from the computer or screen. 
  7. Replace digital habits with healthy habits such as exercise or meditation. 

Taking a real vacation from your phone will likely require you to practice taking short breaks from your phone first, maybe on a Saturday morning.  

Then when you are ready to take a full day or more, there might be key people you need to notify so they don’t worry about you. 

But after that, put your phone down, slow down, and see where your focus goes.  You might find you have the energy or desire to work on a project or explore a new place that you have not made time for before.

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May is Older Americans Month

By: Tanya Kramer

This month was established to honor and acknowledge the contributions of past and current older persons in our country. 

Older Americans Month (initially called Senior Citizen’s Month) was established after a meeting in April 1963 between President John F. Kennedy and the members of the National Council of Senior Citizens. 

This time of recognition has transitioned from acknowledging older persons while also recommitting to our work to empower older adults, which allows them to live a life of quality which in some cases means supporting their ability to be independent

The 2023 theme for this year is “Aging Unbound” which offers an opportunity to explore diverse aging experiences and discuss how communities can combat stereotypes. 

When thinking about how to engage with an older American in celebration of this month, take into consideration their interest(s) and give them an experience that they have been wanting but maybe have not made time for themself to enjoy. 

You could also set up to meet with them to ask them questions about their life and see if they are open to being audio or video recorded.

I have a precious audio tape of my grandmother, who passed away over 25 years ago and a videotape of my mom and dad (my dad passed away in 2015). 

These opportunities taught me about their history and what they experienced in their lives, which was very humbling.

Another honoring approach is to bring the party or activity to them if they have physical or medical limitations. 

If someone used to love to travel, then set time aside to watch a documentary about a specific country, read books about it together, and consider making food that represents that country. 

The most important thing you can do is spend quality time with the older adults in your life as they are wise, and this is precious time.

For older adults who want to engage in life in a new way, volunteering can be both beneficial for your mental and physical health. It is also a way to support others who might have limitations. Article Source

11 Volunteer Opportunities for Older Adults

  1. Senior corps (adults ages 55 or older) – includes opportunities such as visiting other older adults or mentoring students.
  2. Local or national charities – Habitat for Humanity, Feeding America, Alzheimer’s Association, etc.
  3. Local, state, and national parks – invasive plant removal, tour guide, camp host, along with other options depending on location.
  4. Food delivery services – Meals on Wheels or local nonprofits.
  5. Animal shelters – giving love and attention to animals so they can increase their chance of being adopted
  6. Foster grandparent programs – a meaningful opportunity to connect and support children in need in your area.
  7. Community gardens – teaching, maintaining, sharing resources, and the benefit of a bountiful harvest to share with others.
  8. Local school support and training – local schools often are looking for extra support in class, during activities, lunchtime, or chaperoning trips
  9. Mentoring or training young professionals – such as Big and Mini or Career Village who match older adults with young adults who have similar interests, hobbies, or professional aspirations in person or online.
  10. Ideas for older adults with low mobility – participate in GetSetUp which is a platform that provides educational courses led by volunteers which benefit those with low mobility

Providing companionship at your local hospice agency – companionship, creating comfort items, clerical support, welcoming visitors, etc.

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Good Things In The News: Mercury Stardust – The Trans Handy Ma’am

By: Tanya Kramer

I first learned about Mercury Stardust on Instagram. Her black light workshop with bright colors did a great job of catching my attention.  

However, after spending some time watching her videos, I was able to fully appreciate the knowledge she shares about home improvements in a fun and non-judgemental manner. 

Then I started listening to her podcast Handy Ma’am Hotline.

In this podcast, she answers questions about DIY (do it yourself) projects for renters or home repair tasks.

She also responds to challenges faced by LGBTQ+ individuals.  She focuses on dealing with home improvements while keeping in mind that many people have a limited budget for these DIY projects. 

 Her motto, which you can find on her merchandise, is “You are worth the time it takes to learn a new skill”.

Mercury Stardust was also recently involved in a live stream on the Trans Day of Visibility, where she was joined by Jory @alluringskull.

Mercury and Jory partnered with Point Of Joy to raise one million dollars for gender-affirming care.  

The live stream over 30 hours resulted in raising an impressive 2.25 million dollars for gender-affirming care that will change lives.

Mercury operates her company out of Madison, Wisconsin, some of my own stomping grounds.  

Last plug regarding Mercury Stardust is she has a book that just came out for presale orders called Safe and Sound – A Renter Friendly Guide to Home Repair.


Instagram: @mercurystardusttopz


Podcast: Handy Ma’am Hotline.

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Yoga Nidra: Awake, Aware, Amazing

By: Jen Champion

Do you ever feel like you wish you could take a nap? A short one, a rest, and a reset? I understand. I see the benefits in my husband including brighter eyes and smile, pep in his step, and definitely funnier. He knows how to do it right! A nap can provide rest, a clear mind, and energy. Experts say a 10-20 minute nap can improve health and productivity. Sleep imbalances appear in many ways. They can start unnoticed and lead to illness.

Are you willing to try something new? What if you can do it lying down with your eyes closed? How about if the Surgeon General of the United States Army endorsed it as a Complementary Alternative Medicine? Researchers say 30 minutes of the practice of Yoga Nidra is the equivalent of 3 hours of sleep.

Yoga Nidra, also called Yogic Sleep, is a practice where we learn to put our minds to deep rest. Here, physical, mental, and emotional tensions are released, and balance and healing transpire. Yes, you can feel those qualities and are entitled to them! As with all practices, repetition is necessary for abounding experiences.  

 The Yoga Nidra practice is in the Upanishads, a yogic text featuring philosophical teachings about the various paths of yoga. Today, there are multiple styles of Yoga Nidra; however, the authentic ones implement but are not limited to, the same principles from history: while aware and awake, one finds physical comfort, breath awareness, intention setting, gentle movements, contraction and release of muscles, guidance through points in the body, and guided imagery.

Why do we want to rest but remain awake? How can that be relaxing?

A bounty of benefits ripens with the practice of Yoga Nidra: sleep improves, deepens the process of learning and maintaining information, opens and strengthens the connection between the conscious and subconscious, reprograms the subconscious, reduces symptoms of stress-related illnesses, and increases and supports vitality.

We get to take a break from our sensory overload and sift through the unlimited storage in our subconscious. Our subconscious is like a tape recording of programs. It is a limitless stock of memories that affect our feelings and behaviors. The sounds we hear, the scents we inhale, and the vibrations we feel are registered in our subconscious.

That is a lot to take in! We can discard that which is not relevant and rearrange what is! We can eliminate and replace our prerecorded storage with the stories, goals, and dreams that foster transformations to live our most fulfilled lives now. The Hebbian Theory is that “neurons that fire together wire together.” What we say to ourselves is what our brains believe and what our lives become. We must be careful what we say and think. We are always listening.  

There are many techniques to help us open the channels between the subconscious and the conscious and live in a more divine alignment. One way is repetition. Think it, say it, do it, own it! Wear headphones while you sleep with the messages you want to hear and the goals you want for your reality. Allow yourself space and time to be with your thoughts and notice when your patterns play tunes that deplete you and fill them with groovy tunes and truths for you now. 

When we shift our awareness from the outer to the inner world, we separate from what we have little control over. Through cultivating and practicing deep relaxation through Yoga Nidra, we train our bodies to release tensions and create space for experiences of pleasure, ease, and resilience to stress. When challenges arise, we can maintain our stability and comfort, remain balanced and fulfilled, and inspire others to do the same

Enjoy the Yoga Nidra practice. You can schedule a private, small group in-person or online session. Prepare a space on the floor with yoga mats, blankets, pillows, and an eye pillow of cloth over your eyes. You can practice on your bed or couch, but you will likely recall your other activities there, like tv and sleep. Get comfortable, and let’s begin.

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3 Positive Things That You Can Practice Everyday

The key to greatness lies in your daily routine. 

Strength doesn’t come from running one marathon, a successful business is not built in one day, and a genius mind does not come from reading a single book. It’s the small changes that can make a big difference in your lives.

Spread the Love

Spread the cheer and love by allowing yourself to be happy, in-joy life, and radiate your light! 

Showing love to those around you is one of the most important things you can do to spread joy and positivity! So take a moment to think of ways you can make someone else’s day brighter- including yourself! 

Loving, thoughtful acts and starting your day with a smile can go a long way, and you never know who’s day you’ll brighten up. So, take the time to make a special someone feel valued and appreciated, and both of you will benefit from this outcome in the long run. 

Log Off, Shut Down and Enjoy The Outdoors

Take a break from the hustle and bustle of everyday life and enjoy the beauty of nature!

Take some time to get outside and enjoy the fresh air and soak up the sunshine. Going for a walk or taking your pup to the park can do wonders for your physical and mental health.

So, no matter the weather, get outside and experience the world around you.

Practice Gratitude and Forgiveness

A positive outlook can make all the difference!

Forgiveness and gratitude are life skills that can change your life. 

We can’t control what events happen to us. But we can control how we decide to look at those events.

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3 Techniques to Master Intense Emotions

Are you feeling overwhelmed by intense emotions that seem to linger? 

Many of us struggle to find effective ways to manage our emotions, particularly when they become too powerful to ignore. But by engaging in certain processes, we can interrupt the cycle of distress and move toward healthier emotional responses. 

In this blog post, we will explore the importance of understanding our emotions and how to assess and respond to them in a healthy way. Read on to learn more!

Don’t Avoid Your Emotions

You may be used to pushing away emotions or avoiding them altogether, but it’s essential to take a moment to notice them as they arise. 

Observing the sensations that come up as part of this experience can be helpful. Doing so can help break the cycle of avoidance that can make these reactions even more intense. 

Acknowledging the humanness of your responses can help you better understand the message these reactions are sending. 

Practice Compassion 

It can be easy to slip into the habit of criticizing yourself when your emotions are intense and difficult to manage. However, it’s important to remember to practice self-compassion in these moments. 

Instead of getting angry and frustrated with yourself, try to be empathic and understanding. Speak kindly to yourself, and acknowledge the difficult emotions you are experiencing. 

You can say things like, “I’m feeling overwhelmed right now,” or “It’s hard to be calm right now.” These phrases help validate your experience and make it easier to cope with your emotions. 

Connect with What Matters Most

When you feel strong emotions, it can be tempting to get swept away in them and forget what really matters. But it doesn’t have to be that way. 

Instead, use your emotions to connect to what’s important to you, and it will help you determine how you want to respond to the situation. Do you want to stay connected with the person you are interacting with? Do you want to take on a new challenge? Do we want to replenish your resources so that you can do something else important later?  

Doing this will help you make decisions that align with your values and bring you closer to your heart’s desires. 

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