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Meditation Snacktime - Relieving Anxiety

Presence
Online
Format
class
Duration
15m
Language
English
Price
Free
Practitioner

In this meditation we spend 15 minutes using affirmations to relieve the symptoms of anxiety. Reducing anxiety allows you to take action with a new mindset, and rise above challenges.

Provided By
Selma, TX 78154, USA

Welcome to Soul Academy, where we mix up the magic of meditation, Reiki, and coaching to help you rock a happy, fulfilling life.

Our mission is to help you unlock the secrets to a content and fulfilling life by harnessing the power of your mind-body connection. Dive into the calming abyss of meditation, embrace the nurturing energy of Reiki, and team up with our coach to rediscover balance, harmony, and your inner zen.

We know that life can be a rollercoaster, so we're here to help ladies aged 24 and above who need a little extra support to tackle stress, anxiety, depression, or ADHD symptoms. Together, we'll take an integrative approach to co-create a plan for success and inner peace.

And last but not least, I'm Susan, your guide on this journey. I've got the professional know-how to support you every step of the way.

Yoga Alliance recognized Experienced Yoga Teacher (E-RYT), since 2004
State of Texas, Licensed Professional Counselor(LPC), since 2014
Yoga Alliance Continuing Education Provider (YACEP), since 2016
Reiki Master and Teacher, (Level one since 2005), since 2019
Accredited Empowerment Life Coach (PCELC), since 2020
Animal Reiki Practitioner, since 2022
State of Texas, Licensed Professional Counselor-Supervisor (LPC-S), since 2022
Radiant Sutras Meditation Teacher (RSMT), since 2023
Certified Integrative Mental Health Professional (CIMHP), since 2023

On Core Spirit since October 2021

Guided Meditation
Soul Academy, PLLC
$1500
Meditation Coaching - 6 Sessions

What is meditation coaching?

Meditation is not "one size fits all." What works for one person may not work for you. As your meditation coach, Susan will help you to identify your desires and goals for your meditation practice. Identify your moments of spontaneous mediation in your life and work with what is working for you. You will receive guidance on styles, techniques, and guided meditations to practice that you look forward to, making you feel nourished and connected. Through meditation coaching, you will save time, energy, and money by avoiding meditation practices that are not for you.

Meditation reduces stress, anxiety, boosts focus and concentration, and improves overall well-being.

Meditation coaching is open to all levels, from a beginner to those with experience. We will bust common myths surrounding meditation, learn simple and easy meditation techniques, and build confidence in your ability to develop your meditation practice.

Guided Meditation
Soul Academy, PLLC
$260
Meditation Coaching - Single Session

What is meditation coaching?

Meditation is not "one size fits all." What works for one person may not work for you. As your meditation coach, Susan will help you to identify your desires and goals for your meditation practice. Identify your moments of spontaneous mediation in your life and work with what is working for you. You will receive guidance on styles, techniques, and guided meditations to practice that you look forward to, making you feel nourished and connected. Through meditation coaching, you will save time, energy, and money by avoiding meditation practices that are not for you.

Meditation reduces stress, anxiety, boosts focus and concentration, and improves overall well-being.

Meditation coaching is open to all levels, from a beginner to those with experience. We will bust common myths surrounding meditation, learn simple and easy meditation techniques, and build confidence in your ability to develop your meditation practice.


Guided Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Leaves On a Stream

This 15-minute meditation teaches us how to "watch our thoughts."

With consistent practice, this technique allows for difficult thoughts to arise without overreacting or reacting in a problematic way.

If you enjoyed this meditation please share this meditation with others.
I also love to hear from you, so please leave a comment below.

Namaste...

Nature sounds from: Nature Sounds App

Guided Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Fall Colors

In this 15-minute meditation on Fall Colors, aids in our ability to move through changes and life transitions. I encourage you to revisit this meditation anytime you wish to create a transition.

The meditation was written by Andrew E. Schwartz.

Nature sounds from the app ~ Relax Sounds

Guided Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - The Body Scan

During this body scan meditation we spend 15 minutes exploring the breath and body.

When we pay attention to the breath and body we create a deeper connection with ourselves. This connection can reduce pain, improve the immune system, and increase compassion.

Music: Adrift, by Christopher Lloyd Clarke, from his website of the same name. Licensed by Enlightened Audio.

Mindfulness meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Shopping Mindfully

Does thinking about shopping for the holidays stress you out?

Need relief from the anxiety from thinking about holiday shopping?

Then this meditation is for you!

In this 15-minute Shopping Mindfully meditation, we will explore how to use shopping as a mindful exercise to reduce stress, anxiety, and impatience.

Music: Adrift, by Christopher Lloyd Clarke, website of the same name. Licensed by Enlightened Audio.

Meditation script adapted from MindfulnessExercises.com

Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Loving Kindness Meditation

Join me for a 15-minute Loving Kindness meditation. This is the perfect meditation to practice just before and during the holiday season. Consistently practicing Loving Kindness improves empathy, feelings of social connection, and overall well-being.

The music is Adrift, by Christopher Lloyd Clarke. Licensed by Enlightened Audio.

Guided Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Relieving Anxiety

In this meditation we spend 15 minutes using affirmations to relieve the symptoms of anxiety. Reducing anxiety allows you to take action with a new mindset, and rise above challenges.

Guided Meditation
Soul Academy, PLLC
Free
Meditation Snacktime - Natural Rhythms

During this meditation we spend 15 minutes exploring our natural rhythms. When we are aware of these rhthms we create a deeper connection with ourselves. Allowing our body, mind and spirit to rest, heal, and take action.


Soul Academy, PLLC
Mindfulness, a technique to improve well-being

What is mindfulness, and how, as a technique, can it improve well-being?

Here are a few statistics from the May 28, 2020 article by Forbes online magazine as conducted by Pew research. Forbes reports that 70% of Americans experience economic stress. More than one-third of Americans experience anxiety, depression, or both since the COVID-19 pandemic. Of those surveyed, 18% experience anxiety more or all of the time in the past week. Stress has become an increasing problem. So, what is stress, and how does this affect us?

The systems that are affected by stress are the: autonomic nervous system (ANS), the sympathetic nervous system (SNS), and the parasympathetic nervous system (PNS), as well as the brain. The SNS is like an accelerator on a car and is responsible for shallow breathing, increased heart rate, and is known as flight or fight. The PNS is like a brake on a car and is known as freeze or fawn; this decreases the heart rate, and fainting is possible. The brain and gut produce stress hormones. When these exposed to these hormones for long periods can create health, cognitive, and emotional impairment. These hormones can interfere with sleep, mood, and negatively impact our memory. When we experience chronic stress, the body does not have the chance to rebalance itself. Mindfulness helps to reset the autonomic nervous system and reduce the production of stress hormones.

Meditation and mindfulness author Jon Kabat-Zinn defined mindfulness as "paying attention in a particular way; on purpose, in the present moment, and nonjudgmental." Bob Stahl and Elisha Goldstein describe mindfulness as "being fully aware of whatever is happening in the present moment, without filters or the lens of judgment." Merriam-Webster defines mindfulness as "the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis." To break this down a bit further, awareness "is the ability to perceive, to feel, or to be conscious of events, objects, thoughts, emotions, or sensory patterns" (Wikipedia). The word present in the context of our discussion on mindfulness, means "the time currently existing or in progress" (Merriam-Webster, online). While nonjudgmental means "avoiding judgments based on one's personal and especially moral standards" (Merriam-Webster, online). Therefore, by practicing mindfulness, it allows us to experience each moment without creating judgments or labels for our thoughts, feelings, and the events in our life.

The benefits of having a consistent mindfulness practice include a reduction of the following: chronic pain, stress, symptoms of anxiety, skin ailments, and digestive problems. Consistent mindfulness practice can enhance the following: a sense of empathy, well-being, preventing relapse in depression and addiction, immune function, and quality of life.

To develop a formal mindfulness practice, try designating a specific time of day and duration. It is also best to practice at the same location. For example, practicing at 6:00 am for 5 minutes in the bedroom. If you are new to practicing mindfulness, pick one technique for your practice, and try it for two to four weeks.

There are a variety of mindfulness techniques, below are two.

  1. Breath awareness: Sit with the spine and front body lengthened, with your legs crossed, sitting in a chair with the feet flat on the floor, or lie down. You may have your eyes open or closed. If keeping your eyes open, gently gaze at an object; if closed, lightly press the eyelids together. The breath will be in and out through the nose while keeping your lips pressed together. Relax the jaw, throat, and tongue. Allow your shoulders, upper back, and arms soften, resting your hands comfortably on your lap, or with the arms alongside your body with the palms up. Begin to bring awareness to your breath by feeling the coolness against your nostrils as you inhale, and the warmth as you exhale. Feel your belly rise as you breathe in and relax as you breathe out. If you are new to this practice, try it for one minute and increase your time slowly.

  2. Cultivating loving-kindness towards yourself and or others. If you have difficulty expressing loving-kindness towards yourself, begin with someone you have a deep affection for first, then extend loving-kindness towards yourself. To practice, start with the above breath awareness exercise, then visualize or sense a loved one or yourself a few feet in front of you. Focusing on the area of your heart, take three long, slow deep breaths, then recite the following and extend the sense of unconditional love as best as you can:

May you (I) be well,
May you (I) be happy and peaceful,
May you (I) be free from all danger and suffering,
May you (I) be filled with loving-kindness.

With grace on your journey, namaste,
Susan

Soul Academy, PLLC
Grief and Loss

Did you know...
There are over 40 types of losses and include obvious losses such as death, pet loss, divorce, job loss, or a natural disaster. Other less thought about include moving, health-related issues or a disability, starting or ending school, not achieving a goal, or financial change (increase or decrease). Then there are other intangible losses like the loss of trust or safety, loss of control, or loss of fertility. Loss often leads to grief.

Grief is a reaction to a loss and can affect your body, thoughts, emotions, actions/behaviors, and spirituality. The journey through grief is unique to you, is normal, and cannot be rushed. Grief is not the enemy nor a sign of weakness. Here are other points to keep in mind, time alone will not heal grief, you must cooperate, multiple losses may extend the grieving process, and grief is not linear, it ebbs and flows.

Dr. J. William Worden, Ph.D., a well-known grief therapist, developed his Four Tasks of Mourning from interviews and counseling the bereaved. Dr. Worden believes if mourning is not complete then growth does not take place and could cause problems throughout life. To work through grief requires effort to complete, it is not static, but active. The tasks do not necessarily occur in order, you can experience going between two or three of the tasks while completing your journey through grief.

  1. Accept the reality of the loss
    Often there is a sense of disbelief and searching behavior is common
    If the loss is from death then going through rituals, such as a viewing or funeral help with acceptance
    Accept the depth and impact of the loss
    It is common to need to talk about the loss over and over

  2. Process the pain of grief
    You may experience behavior, emotional, and/or physical pain, and the suppression of the pain prolongs the course of mourning
    Friends or family may be uncomfortable with your pain and say inappropriate or unhelpful things
    If you avoid the pain now, it will eventually come back and often returns as depression or complicated grief
    Do not deny this task through the use of alcohol or other substances, idealizing the deceased or the lost situation/event, and do not engage in avoiding behaviors: constant travel, moving or avoiding reminders

  3. Adjust to a new environment or world
    Emerge with a new identity through regaining a sense of control over your life
    Develop new roles and relationships, remember this requires patience as this shift occurs
    Simplify and stabilize by not making major decisions, and engage in activities as you find comfortable
    If grief is through death then the second year can be the hardest
    Come to terms with your new "normal"

  4. Reinvest it in a new way of life
    Emotionally re-invest in someone or something else
    Find enjoyment with your memories
    You are not and will never be the same person you were

Five signs of reorganization, that you are healing from the loss:
Sense of release
Energy is renewed
Able to make decisions clearly
Stabilized eating and sleeping patterns
Bereaved who integrate their grief process emerge stronger

5 Tips for self-care while grieving...

  1. Journal your thoughts and feelings
  2. DIY something
  3. Listen to your favorite songs
  4. Practice 20 minutes of yoga or meditation
  5. Smile
Soul Academy, PLLC
'Tis the Season

The holiday season is a time filled with hope, faith, joy, and peace. Symbolically, this season represents the Light, a concept belonging to every wisdom tradition. A natural cycle of re-birth, for new beginnings, for presence. When caught up in the musings of our daily life, our ability to be more present becomes neglected. Presence is a skill, and when it evolves and becomes more powerful, the ability to be more present in our daily life grows. Then we encounter greater hope, love, joy, and peace in our lives.

Engaging consistently in any of the following techniques strengthens the ability to live in a state of presence. Leaving you feeling happier and healthier throughout the holiday season.

Practice Something You Enjoy
You do not have to be good at artistic things to enjoy them. Hobbies are meant to enrich and fulfill our lives and are not always about monetization or becoming the next big thing. I encourage you to engage in any hobby that brings you joy and happiness. Let yourself sing offkey, draw or paint poorly, sculpt badly, and write awfully. When you let go of the excuses and allow yourself to enjoy your hobbies, you will find you are more relaxed and joyful.

Connect With Others
Developing a support network empowers the ability to be resilient to stress. It provides an opportunity to process what you are experiencing with another person. Connecting with others reduces loneliness and sadness. If you lack support, think about the variety of connections you have or could make. A support network may include family, friends, co-workers, church members, spiritual networks, neighbors, school, or other organizations to which you belong.

Gratitude
Research reveals that a daily practice of gratitude can increase our levels of happiness. Expressing gratitude is simple and requires a minimal time commitment. Once a day, spend a few minutes writing all the things you are grateful for in the past 24 hours. It could be anything: a hot cup of tea, a smile from a co-worker, hearing your favorite song on the radio, a funny video, or the encouragement from someone special in your life; the possibilities are endless. After writing your list, pick one item and spend one minute reliving the moment, using all of your senses: taste, sound, touch, smell, images, and emotions.

Yoga & Meditation
Yoga is a Sanskrit word, which means union. It is a state of harmony when your actions and thoughts are congruent. It is a systematic approach to solving life’s problems and a tool to help us to improve our understanding of the mind. Meditation falls under yoga. Try yoga and meditation while seeking to understand the cause of your suffering and the pathways to end suffering. Sharing many of the same benefits, yoga, and meditation can reduce muscle tension, lower anxiety symptoms, and ease digestive problems. Other benefits include increased empathy, improved immune function, and reduced depression and substance use disorders. Try a yoga or meditation class in person, live stream, or online.

Celebrate the Meaning of the Season
The hustle and bustle of the season for many creates stress, anxiety, and depression. Re-establishing old or creating new celebrations brings a sense of stability and peace. There are many ways you can celebrate this time of year regardless of your religious or spiritual background or how you choose to celebrate. Be creative! Look at old familiar family traditions you have. Which ones can you update or put a new spin on them? Which ones have fallen away, and in what way can you bring them back? Start new traditions. What have you always wanted to try or do? How do you want to experience the holiday season? What is important to you, to your family?

Deepest blessings on your journey...

Soul Academy, PLLC
Understanding Your Stress Response

The holidays are rapidly approaching, and it is important to manage stress for the holidays. Briefly, we will define stress, common signs of stress, triggers, and early warning signs.

Why is it important to discuss how to manage holiday stressors? When we manage stress in healthier ways, we experience better physical, mental, emotional, and spiritual health.

What is stress? Stress is a state of mental tension that often arises when we experience problems in life, work, family, etc. It can create intense feelings of worry or anxiety. The brain is constantly evaluating whether we are safe or unsafe. Unfortunately, by experiencing chronic or prolonged exposure to stress, the body does not have the chance to rebalance itself. Then we begin to notice problems arising.

The responsible system for managing our stress responses is the autonomic nervous system (ANS) and has two parts. The sympathetic nervous system (SNS); acts like an accelerator on a car. Then there is the parasympathetic nervous system (PNS); acts as the brake. The autonomic nervous system regulates body processes, such as blood pressure and heart rate, and works without conscious effort. There are specific areas of the brain that are affected by stress and the release of stress hormones.

Two areas of the brain that are most affected by stress are the hippocampus and the amygdala. These areas link our memories and the strength of our emotional responses, respectively. The brain, as well as the gut, releases hormones in response to stress.

Several stress hormones include cortisol, hydrocortisone, and noradrenaline. Short-term, cortisol is beneficial for learning and memory. Long-term cortisol exposure leads to digestive disorders and damages the hippocampus. This results in cognitive and emotional impairment. A person becomes less resilient to even minor stressors. Hydrocortisone and noradrenaline negatively impact several areas of the brain. These impact memory and interfere with sleep and mood.

Common signs of stress are as follows:

  • Physical: increased heartbeat, rapid breathing, sweaty palms, headache/migraine, digestive problems, grinding teeth
  • Mental: worry about small things, difficulty concentrating, poor memory, forgetfulness, fearing the worst, anxious thoughts
  • Emotional: irritability, anger, restlessness, tearfulness, inability to relax, depression
  • Behavioral: avoidance of tasks, sleep difficulties, difficulty completing work, fidgeting, changes in eating, drinking, or smoking
  • Social: withdrawal from friends/family, seeking out others to be with, relationship changes

Triggers are events that elicit a response within the body and, if left unmanaged, can lead to chronic stress. Negative or positive events can also be a build-up of day-to-day stressors.

Common stress triggers:

  • Negative life events: financial problems or debt, divorce/break-up, physical illness, a victim of a crime, loss of trust/safety/control, legal problems
  • Positive life events: moving, getting married, changing employers/job position, beginning a new relationship, attending a family gathering/holiday events or parties, retirement
  • Day-to-day stressors: long commutes, transportation difficulties, noise at home/work, being bored, being alone, caring for your children/parents, living in an unsafe neighborhood

Early warning signs are often changes in the way a person thinks, feels, and behaves. They are present when stressors are beginning to become unmanageable. For some, these changes are so small they go unnoticed. For others, these changes may be more obvious.

Common early warning signs:
Mood shifts, increased irritability, anger outbursts, restlessness/unable to relax, depression

Shifts in energy, difficulty concentrating, racing thoughts, constant worry, anxiousness

Appetite changes, headaches, increased illnesses, digestive problems,

Changes in spending, difficulty sleeping, loss of interest in activities, avoiding tasks

Deepest blessings on your journey...

Soul Academy, PLLC
Eight ways to take responsibility

8 Ways to Take More Responsibility for Your Life

Do you take enough responsibility for your life? Those that do not often have challenging lives. There are so many forces working against you that it is necessary to participate actively in your life.

Blaming others, relying on luck, or playing the victim will be in your favor is a loser’s game.

Your destiny is under your control, but only if you exercise that control.

Use these strategies and take greater control of your life:

**Own your problems. **Every problem you have is your responsibility to manage. Whether you have terrible parents, a bald head, ugly knees, or a lousy boss, you are the only person that can save you. Own your problems and you will stop waiting for someone else to save you.

Make yourself a priority. It is okay to put yourself first. If you do not, who else will? No one. You and your life are important to you. If you do not make yourself the priority in your life, your life will suffer for it.

Avoid complaining. Complaining suggests that you do not have control over the thing you are complaining about.
If you cannot fix the thing that is bothering you, then why complain? If you can fix it, then fix it. But do so without whining.

Avoid making excuses. Excuses keep you stuck. Some people look for excuses so they can let themselves off the hook and take a passive position. Instead of making excuses, look for solutions. Excuses undermine your power over your life.

Schedule your time. How you spend your time is critical. Avoid living your life by the seat of your pants. Make a plan for each day and follow it to the best of your ability. You will be stunned by how much more control you have over your life if you use your time wisely.

Choose the people you allow into your life very carefully. People can wreak havoc quickly. They are unpredictable, distracting, and tend to act in their own best interests. You have an obligation to yourself to be very picky about the people in your life.It is better to be a little lonely than to deal with the burden of something that is not a positive addition to your life.

**Track your time. **Make it a habit to review how you are spending your time each day. At the top of each hour, ask yourself how you spent the last hour. You will find yourself making better choices if you develop this habit of checking in with yourself.

See yourself accurately. This is incredibly challenging to correct, but, it is likely, you do not see yourself accurately. It causes a lot more discomfort for you than you may realize.You might not know how you come across to others or what it is about you that people like and do not like. You underestimate and overestimate yourself in many ways.It is not necessarily enjoyable to see yourself accurately, but it is certainly helpful.

It is important to take full responsibility for your life. Acknowledging that your life is your responsibility gives you the power to control the outcome of your life. You will feel better about yourself and your future if you accept full responsibility for your life.

It is part of becoming an adult, but it is more than that. There is not another good option. To refuse to take responsibility for your life puts you at the mercy of others. No one will ever care about your life more than you do.

The only way to have a great life is to be responsible for every aspect of it!

Deepest blessings on your journey...


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