Mindfulness Meditation Workshop

MINDFULNESS BASED STRESS       REDUCTION TRAINING

SUNDAY DECEMBER 18^TH 3-5     

MEDITATION TRAINING, TEACHING AND DISCUSSION: WALKING, STANDING, AND SITTING MEDITATION AND FULL BODY SCANS!

  CHRISTMAS CHOCOLATE MEDITATION !!!

WEAR WARM SOCKS AND BRING A MAT FOR THE FLOOR!   MINDFULNESS BASED STRESS REDUCTION IS EVIDENCE BASED BEST PRACTICE FOR ANXIETY, PAIN AND DEPRESSION!

 TO RESERVE A SPOT PLEASE REGISTER ONLINE AT MINDFULNESS REGINA ON FACEBOOK; COST IS 30$

Gratitude Meditation - Relax with Deepak Chopra

The Gift of Christmas Peace from MusicalReflections.com

Christmas Depression

Christmas depression hits millions of people every year. Here are five ways to cope with the holiday blues, and make Christmas meaningful. Dealing with the rush of holiday parties, gift buying, and materialism can lead to severe Christmas depression, or just a touch of the holiday blues.  These survival tips will help you cope with feelings of sadness and anxiety over the Christmas season. Don’t Swallow the Commercial or Hollywood Hype!!!


1) Christmas isn’t about gorgeous decorations, unbelievably happy families, and expensive gifts. Don’t fall into the trap of trying to be perfect or feel ecstatically happy.

2)Stay Active Over the Holiday Season
Getting enough exercise, oxygen, and fresh air may help lift the holiday blues. If you don’t have the energy or time to go skating, tobogganing or snowshoeing, simply go for a walk in river valley or around the block.

3) Start New Christmas Traditions
If you’ve lost someone you love and this is the first Christmas without them, let yourself grieve naturally. Christmas depression or holiday blues is a normal way to feel – as long as it doesn’t last for months afterward.

4)Be Aware of Your Family’s Dynamics
Ironically, your family and friends may be the source of your holiday blues (though according to movies and television, they should really be helping you make Christmas meaningful!). You may not be able to change your family’s dynamics, but at least be aware of how your family and friends affect you. Are you particularly sad after shopping with your mother? Do you dread the family Christmas dinner? To survive Christmas depression, find ways to shorten or eliminate the experiences that make you feel bad.

5)Get Professional Help With Severe Christmas Depression
If you’re really struggling emotionally, and you know it’s more than a mild case of the holiday blues, then get help. Similarly, if a family member or friend seems to be struggling with a serious case of Christmas depression, don’t hesitate to reach out to them. Consider calling for outside help. Many volunteers work over Christmas at hotlines or help centers -- don't wait until it's too late!   ---Laurie Pawlik-Kienlen


Read more at Suite101: Surviving Christmas Depression and Holiday Blues: 5 Ways to Cope with the Holiday Blues  Suite101.com http://l-pawlik-kienlen.suite101.com/surviving-christmas-depression-a37981#ixzz1gzG6ZeU6

Christmas Stress Busters

Many people find Christmas a stressful time.  Here are some ideas to lessen the load!
1) Limit your commitments on Christmas day.  Spend most of the day at home relaxing and enjoying the people closest to you.
2) Do exercise!  If you have snow and ice enjoy them; play hockey, go sledding, ski, skate and build snow forts.  These are great activities for adults and children.  If you don't have snow; go for a long walk, ride your bike, play soccer together or create a neighbourhood softball game!
3) Discover laughter.  Create opportunities to laugh together; rent a good comedy, play charades or take out an old family board game.
4) Reduce your spending.  When the bills pile up we naturally get stressed.  Remember that some of the nicest gifts we can give can be made ourselves or be acts of service.  My favorite is a foot rub! 

Finally, come up with your own list of ways to slow down, relax and enjoy the holidays and post it on your fridge.  Peace. TJS

Christmas isn't always happy...

It seems that booze is a significant part of Christmas.  Sad but true.  Christmas is a time when people who haven't seen each other very often get together and drink.  Many clients of mine have struggled with Christmas family gatherings simply because of alcohol.  Liquor stores are open longer,  advertise more and sell lots.  So what can you do?

Well for starters limit what you buy and how much alcohol you have on hand.  An overly full bar is open to abuse.  Second, make an agreement with everyone in your group to stop drinking alcohol at a certain time and switch to herbal tea.  You will sleep better and remember more!  Third, take the time to write down the parts of your life that really matter to you; the people you love, goals you want to achieve, or even places you would like to see.  Often when we are motivated to think about the meaningful pieces of our lives we quite naturally drink less.

Finally, I hope you enjoy your Christmas and take the time to slow down, walk lots and relax.  Peace.  TJS

Christmas isn't always Merry

Christmas isn't always Merry. Often the holiday brings memories of people we've lost. This is my second Christmas since my brother and mother died. They died within four months of each other. In my home Christmas meant that Mark and mom would be here; cooking, laughing, arguing and eating. I know there are many of you out there who have lost someone and like me today you are listening to Christmas carols, roasting a turkey and letting the memories of those you loved wander through your mind. So Christmas isn't always Merry but there can be a sense of celebration for the memories we have and the emotions they tug. So if you shed a tear or ten today let it come. Then smile and celebrate the fact that you allowed someone to become special in your life and that they will forever be a part of the fabric that is your world. Peace to all in the holiday season. TJS.

Christmas Stress

The sad reality of Christmas is that it is often filled with emotional turmoil. We have created a holiday in which we spend too much, drink too much and eat too much. This combined with seeing people we seldom see can put families under a lot of stress. Police statistics show an alarming increase in the number of incidents of family violence reported to police during the Christmas and New Year period. So what can you do?

Well for starters spend less, drink less and eat less! Exercise more and most importantly find some alone time when you can walk, jog or swim by yourself! Take time to journal your feelings or write (yes with a pen and paper) your friends and thank them for the good times you have shared. Remember that no family is perfect and sometimes 'space apart' is a good thing. A long walk is often the best answer when your feelings are intense. TJS