Author: VKM

The experience of storytelling is magical, and when you’ve got your pen in hand, a kaleidoscope of possibility is open to you. We invite you to join us on a journey to discover the impact of story, imagination and narrative power on your personal growth. 

You can escape into any story 

Have you ever become so immersed in a film, album, or book that you forget you’re simply a visitor in a fictional world? The power of storytelling (in any form) to help you get outside your own head and feel from a space beyond your own experience is unique and consuming. 

When your life story is colored by addiction and trauma, you may wonder if any form of escapism can be healthy. For many people, the only way beyond trauma is to find a way to recount what happened and process the event from a safe distance, psychologically. Evidence based trauma therapy techniques like EMDR function from a similar philosophy. 

As a treatment method, you can use the power of story to help you escape from your own mind when you become stuck. This kind of healthy escapism can allow you to reframe the emotions you’re experiencing by creating a new framework that’s removed from your experience, but one that allows you to get closer to it. Escapism alone isn’t a healthy way to heal long-term but it can be the coping mechanism you need to draw a full breath and gather your energy to keep moving forward. 

Storytelling can help in many ways 

Your story continues to happen within you, even when you are taking a break from processing the story so far. That story, your life, and your experiences are the narrative you tell yourself and others about what you’ve experienced. You can harness the power of your memories and emotions by viewing them through a creative lens and, according to research, doing so can help you to heal too. 

When you tell your story, you have the opportunity to reclaim those moments with the power of perspective we often gain in hindsight. Let’s talk about a couple of those benefits in more detail! 

You can create safety through storytelling 

When you tell yourself the story of an experience you’ve had, you may find opportunities to explore the reactions and emotions you felt through an abstract detachment. Doing this through a story where you are the narrator and author of what’s happened, can empower you to explore more deeply without the inhibition of time or pressure. 

You can write another ending 

Trauma can create blockages that prevent healing or true exploration of your own emotional scope. It’s difficult to move past these moments when you can’t process them without reliving the pain they caused. Through storytelling, you can rewrite that ending and explore the story in a new way. 

While doing so won’t allow you to actually change the way things played out, it can create a sense of peace or escapism within your truth that helps you to process the pain you felt. 

Self-talk and unconditional positive regard 

Story doesn’t just happen through creative or exploratory means. You are telling the story of your safety daily with the way that you talk to yourself. When you read a particularly intense thriller or a spicy scene in a novel, do you feel the press of adrenaline and the emotional risk? The same thing happens with the way you speak to yourself. 

When you hear words of judgment and criticism alongside your thoughts, you’ll begin to feel defensive before you’ve even seen the end of that thought story. 

Through unconditional positive regard, your internal narrative can become a space of unrelenting acceptance for your experiences. Rewriting the tone and words you use to speak to yourself can help you to reframe every story you’ve been a part of, and all the stories you’ve yet to live, from the foundation of your thoughts. 

Does the way I talk to myself really matter?

The way you speak to yourself will be the lens through which you view the stories of the rest of the world. With that in mind, how could it not matter? 

Use thoughtful words with deliberately neutral language when you are feeling emotionally fragile in order to head off a spiral of thought that will take your story to much darker spaces than you need. Likewise, you can use encouraging words when you feel confident to validate your experiences and increase the availability of power and curiosity to continue to explore those feelings. 

Your power is infinite in your story 

At the heart of it all, amid the tapestry of story that makes up each of our lives, you are the pillar of power in your story. You are more than the story of pain, fear, or trauma that may root you to a moment or reaction that feels unsafe. You are more than one victory or one regret. You are an infinite storybook, and you hold the incredible possibility presented with the knowledge that brings. 

If you are ready to explore the story of substance abuse in your life in order to create a holistic story of healing, reach out to us today. 

(760) 350-3131

We’ve been there. You feel your blood pulsing as the anger rises and then- wait, what? Why am I crying? If you’ve been caught out and are fed up with tears making an unwelcome appearance in your frustration, read on to learn why it happens! 

The way we think about anger isn’t always honest 

When you think about anger, what do you imagine? In films and television, you’re most likely to see anger as a loud external experience. There might be yelling, banging or slamming. The tension in these manufactured expressions of emotion is high, visibly so, and through these visual associations, we come to understand anger as those expressions. It is not. Anger itself can be quiet or lingering. 

Like other emotions, it wears many hats, but there is something unique about anger: it is often just a mask for other emotions. Anger is a secondary emotion, one that’s often caused by or layered over other emotions that you feel first and may find more difficult to sit with. Emotions like grief, fear, loss, confusion or rejection may be at the root of the anger you feel when it brings tears to your eyes. 

How do I stop crying when I’m angry?

To begin disassociating the experience of tears with anger, it’s valuable to spend time exploring why we cry when we feel anger. Science suggests it’s a way of self soothing, so your angry tears are nothing to be ashamed of. They are a healthy and healing way of processing an emotion that can be difficult to feel for you on every level.

Anger is complex and can be draining for your physical body, your mental reserves, and it can even tap the tanks of your spiritual well being. To stop crying when you feel angry, it’s vital that you also stop judging yourself for these complex emotional connections and begin to create space to feel each of them. 

The secret to this tip is that it’s not a tip at all. There is nothing wrong with tears or frustration. Crying, nor anger, are inherently bad things. Both experiences invite you to feel deeply the truth of your experience with your emotions. To do so, they insist that you drop all pretenses and you may feel vulnerable or embarrassed by the rawness that is required of you. That’s okay!

5 Ways to feel safe in your body and mind 

1. Breathwork that engages your whole body. 

The way you bring air into your body is a powerful tool you can use to help regulate your wellbeing. Seem revolutionary? It is! Breathwork is a skill you can master with your body, mind and the draw of oxygen. There are many different methods of breathing with different purposes designed to help you feel safe at an emotional or physiological level. Some types of breathwork good for supporting anger are: belly breathing, 4-7-8 breathing, and ujayi breathing. 

2. Intentional movement that empowers you. 

The incredible thing about bodies is that you can use yours in any way that empowers you. For some people, they find release in movement like running, swimming, hiking or aerobics. Other women may enjoy practices like yoga, ballet or martial arts. But established exercise styles aren’t the only intentional movement available to you. If you feel connected to yourself through movement like roller skating, labyrinth walking or even simple stretching, all of these kinds of movements are intentional choices that you can celebrate and use to help you find grounding when emotions feel too overwhelming. 

3. Focus on the big picture.

Have you heard the expression, “to see the forest for the trees”? It can be tempting to pour all of your energy into the metaphorical tree you can see most clearly in a moment where you feel angry, frustrated or lost. It can also be a false safety net. While sometimes you need to move one small step at a time, that’s not always.
When you are feeling overwhelmed by the magnitude of your emotions, try taking a step back to see the emotion as part of the forest instead of the totality of your being. Put it into the perspective of all feelings so that it’s more comfortable to make sense of the way it feels in your body right now. 

4. Root into the world around you. 

Like those trees, rooting can be a powerful way to create space for safety in your emotional and physical self. Ground yourself in the most literal sense by putting your feet on the Earth and feeling the energy that comes through the bare grass, stone, dirt or sand beneath you. If doing this helps you to feel safe in your body with the Earth’s energy through your feet, you can try sitting on the ground or lying down and letting yourself sink into the Earth. Practice your breathwork for a meditative experience to reconnect with your sense of safety. 

5. Remember to play. 

This seemingly simple tip may be the most valuable one on our list. Play is a powerful part of the human experience, yet so many of us stop prioritizing play as schedules, stress and obligations overtake our days. Remember to take time to play as it remains the most powerful way to learn at any age. 

If you’re looking for more tips on processing anger and finding space to play through your recovery, call Villa Kali Ma today to get started on the next steps to safety in your life. 

(760) 350-3131

The longest day of the year is here. Are you ready?

On June 21, Summer officially arrives and with it, we’ll get more than four extra hours of sun! Summer solstice boasts the most daylight of any day in the year. It’s the perfect time to connect with nature, reconnect with yourself and renew your energy. Let’s talk about the power of solstice in harmonizing your body, mind and spirit with the force of nature in all her glory. 

What is summer solstice?

Occurring twice each year, solstice marks the maximum (summer) and minimum (winter) number of daylight hours in a calendar year. The summer solstice has celebratory roots that date back well past Shakespeare (though he memorialized it as well in Midsummer Night’s Dream) and span the entire globe. Across the world, people celebrate solstice in a variety of ways. In some countries, it’s a holiday and in many, it’s a party. The celebrations root right back to connecting with nature and honoring the incredible power of our planet and the four elements: fire, water, earth and air. 

Why you should reconnect with yourself during this time

Summer solstice is the perfect time to cultivate a practice of care that will carry you through the rest of this year and beyond. It’s a beautiful benchmark that’s noted not by a date on the calendar but the position of the sun. Every day, you can watch the rise and set of the sun and remind yourself of the constant ebb and flow of growth and rest. These things are both present in the sun’s daily rhythm, and they’re present in you as well. Like the sun, you are constant and ever changing. Your best is possible only when you honor both of those truths. You can find comfort in the knowledge that you are honoring yourself with the rest that the day takes with the sinking sun. 

The start of something new is the perfect time to refocus on your goals and ground yourself into the here and now. If you’ve been feeling stressed out or out of sorts, Summer’s new leaf is the perfect time to reconnect with your inner goddess and solstice helps you maximize your potential by giving you extra hours of wakeful energy in the day. 

It’s an astrological strength boost

If you’re into astrology, you’ll know that solstice marks the start of Cancer season every year. 2022’s summer solstice also falls one week after the strawberry supermoon and just 6 days ahead of Neptune retrograde. If you’re not into astrology, all of those things culminate to foster a sense of connection between yourself and the world around you. This solstice may offer you a sense of heightened awareness of your own intuition. You should trust that connection to your inner self. Lean into the solstice’s powermove of taking up space, and let your strength and knowing shine like the sun. 

Tips to soak up those solstice vibes 

Ready to make this summer solstice the source of strength and shine in your life? We are too! We’ve cultivated these tips just for you, to help you connect with yourself, your sun and the ground beneath your feet this summer. 

Get outside 

Whether you prefer to sink your toes into the warm golden sand or you want to take a hike up the hillside and into the forest, spend some time in nature for solstice. Honor the sun by connecting with the earth and welcoming these extra hours of daylight in a way that feels good to your body, mind and soul. The holistic appreciation of connectedness is best harnessed when you’re spending time outside.

Have a mini-festival

Call it anything you like: a party, a barbecue or a gathering! Bring together your loved ones to help you welcome summer with the excitement you’ve been building as you awaited the arrival of the season of warmth. Create a playlist and make your favorite snacks, then share them with the people who mean the most to you. 

Connect with the elements 

Do you feel particularly empowered by an element of nature? Maybe you enjoy the deep mossy scent of the forest, a gentle breeze, or the feel of water on your skin. No matter what part of the natural world connects most with your soul, try to spend some quality time rooting into that for solstice. Plan a trip to your favorite embodiment of the element that empowers you and share this summer start with yourself in harmony with nature. 

Solstice is celebrated across the world because there is no geographical or conceptual limit to the ways the world and the power of the sun on your skin can impact your life. For many people, solstice is the start of something new- it’s like a refresh in the middle of the year. You can spend the day catching your breath, soaking up nature or finding other ways to reconnect with yourself. There is no wrong way to honor the day where the daylight hours are turned up to maximum capacity every year. 

If you or a loved one is looking for a safe space to reconnect with yourself and root into recovery from substance abuse, Villa Kali Ma is here to welcome you this solstice and beyond. 

From volunteering your time to donating money, calls for altruism seem to be a core part of society yet it might be unclear what that means? And if altruism is an action, is there more that we should be doing? Today we’re uncovering the roots of altruism and how we can live out that value.

What is Altruism?

Altruism, at its core, is the unselfish desire to compassionately improve things for other people (or causes). Synonyms of altruism are things like being morally good and virtuous, while the direct opposite of altruism is to act with selfish intention and disregard for those around you. 

A desire for altruism in your life may feel a bit obvious, yet it’s not always so straightforward in understanding how it may play into your life and what altruism could look like for you. 

3 Reasons You Should Focus on Altruistic Living 

Doing good feels good 

For yourself, those around you and those that are supported by your positive action, doing good just feels good! Your emotional and physical centers in your brain are activated when you express kindness without any expectations. Altruism plays on that side of your hardwired reward system.

There is micro and macro good that comes from operating this way. People who are surrounded by positive action and affirming reinforcement through community and choices are often more likely to trust themselves as well as the world around them. Doing good for others is a meaningful way to feel positive about your contribution to the world, and also let others’ victories fuel your own growth. 

Altruism builds community 

There are many ways we come together with other people to support a single idea.  Altruism is a foundational community builder. Working toward a cause that means something to you has a beautiful way of uniting people. Whether that idea is stretching our bodies and spirits in a yoga class, giving blood, or volunteering to build houses, there are infinite ways to create community through a desire to do meaningful good. 

Community groups focused on a cause that is directly rooted in your altruistic beliefs has a positive impact that’s wide-reaching. Within you, this blossoming community can help to feel your holistic self spiritually awakening a depth of purpose you may have lost touch with, and practically helping you move toward that purpose. 

Beyond you, community altruism effectively increases the reach and benefit for your fellow community members and those who are supported by your effort. Community efforts help to ensure your altruism is effective, influential, and purposeful. 

It can be anything you want it to be

Altruism is a specific theme and way of being, but there is no specific way of effectively engaging with altruism. No matter what your skill set, there is a way for it to help you flourish in incorporating altruism into your lifestyle. If you’re a creative thinker, a prolific artist, or a shrewd business person- altruism has room for you. Empower yourself to use your skills creatively. 

Your talents and unique way of being will come in handy with purposeful and direct ways to engage in making the world a softer and more supportive place. While that’s happening, you’ll also benefit from seeing new ways to engage your skills; it will broaden your perspective and maybe even your mind!

Are there risks to being altruistic?

There are risks to everything we choose to engage in throughout our lives and altruism is no exception. Two of the main risks in altruism are causing unintended harm to others, and compassion fatigue.

Causing harm is never the intention of someone who is seeking to do good and improve the world for the causes you care about, but that doesn’t mean it doesn’t happen. Be mindful of the impact that follows your intent to mitigate this risk. 

Empathy burnout happens when you take no time for yourself to refuel your own tank. When you are practicing altruism, it is critical that you also cultivate a self-care practice that is both meaningful and impactful for you. There are many ways to develop your self-care practice and few ways to get it wrong – the important part is just that you do.

3 ways to practice altruism in your life 

Offer no-strings-attached help (and mean it) 

Pay for someone’s drink, offer someone advice they ask for, or consult on a project that’s trying to get off the ground and can’t afford your services. 

When you extend your hand to help pull someone else into new spaces, do so without cuffing them to the expectations that you hold. Commit your help without expecting anything in return. There are no conditions on this – not on manners, response, or responsibility. 

Speak sincerely and with compassion to others 

Offering authentic kindness to others is a balm to the soul of both speaker and listener. Offer words that mean something to someone in your life today, and let them sit with those words as encouragement and affirmation. No matter how confident someone looks, you may be surprised to learn the internal fights they’ve braved to reach that space. Sincere recognition of their energy is a beautiful way to offer altruism on a personal basis. 

Be intentional with the causes you advocate for 

While a good cause is a wonderful thing, not all good causes are organized the same way. When you are supporting an organization or a person who shares your views, take time to do a critical study of their culture and impact. Ensuring you align with the way they go about achieving their results and how their actions impact people is an important part of ensuring that your contribution is truly doing the good you’re intending. 

Go forth and engage with the world, and your altruistic side, in whatever authentic way feels empowering for you today. Explore our inspiration page for other experts we admire sharing their thoughts on altruism. 

At Villa Kali Ma, we provide residential and detox addiction treatment services to women from our location in sunny Carlsbad, CA. If you’re looking for support with substance use recovery for yourself or an important woman in your life, call us today. (866) 950-0648

Whether you’re feeling out of sorts or looking for a checkup to affirm your progress toward holistic healing, this wellness quiz is just what you need! Along the road to recovery, it’s easy to lose sight of ourselves and our goals but this quiz will give you a sense of where you are and what you need. 

Are you ready to explore what’s so important about holistic healing for women in recovery? Read on, and take the quiz below to plan your next steps! 

Why is holistic healing important in recovery?

During recovery, it can be particularly easy to focus on finding your feet in one area of your life and ignore the rest. It’s a logical path, after all! You don’t want to overwhelm or over-run yourself with tasks that steal every ounce of your energy. It’s tempting to focus on one thing at a time and that approach may work for some people. But for most women in recovery, embodying a holistic approach to wellness is ideal because at no point will you be asked to shut off any part of yourself. 

Your healing will take into account the way you experience the entire world, in every moment, paying attention to each part of you. Wellness is a spectrum, just like light, and ensuring that every facet of your Self shows up in your recovery is the best way to see your most vibrant self.

Take the Quiz now! 

Consider each question. While your health is made up of many facets, you should think most about the facet the question feels connected to in your life. 

Answer each question with Yes, No, or Maybe. 

1. Are you in tune with your intuition?
2. Do you make time to move your body intentionally each day?
3. Is your nutrition a balanced and thoughtful choice you make?
4. Are you making a conscious effort to avoid and stop harmful habits?
5. Can you harness a sense of calm during stressful times?
6. Is your mental health something you feel good about?
7. Do you use empowering words when you speak to yourself and others?
8. Are you getting restful, adequate sleep most of the time?
9. Do you feel an overall sense of attunement to the world around you?
10. Is communication valued and respected in your relationships?

If your answers are mostly “no”

Your holistic wellness is hurting, and it’s likely that you are too! 

When one or more aspects of your holistic wellbeing take a dive, it can be difficult to determine what caused it and where you need the most support. During these times, having community spaces to find support and expert help in guiding you toward identifying those difficult places and building them up is key. Every step leads you closer to affirming growth that will help your healing bloom- and you’ve just taken the first one with this wellness quiz. 

You are doing all the right things, and it’s okay not to be okay. Use this quiz as a tool to find the next step forward in holistically reclaiming your wellness. 

If you had more than 3 “I don’t know” answers 

Uncertainty is a clear sign that you could use some guidance, but it doesn’t mean there’s trouble in your holistic paradise. Whether you’re just not sure which part of you is trying to answer the question, or there are fluctuating circumstances in your life that make it difficult to give a definitive answer, clarity is the next step to take toward wellness. 

Now is the perfect time to consider adding supporting tools to your healing spaces. If you’re already engaging in some things to improve your wellbeing, think about where you might benefit from adding something new. Things like reiki or labyrinth walking may help you shake off the fog of uncertainty to see a clearer path toward wellness ahead.

If you answered mostly “yes”

You are doing a wonderful job of keeping your holistic wellness on track! This is great, and you should be proud of yourself. Holistic wellness in recovery illustrates a commitment to your healing alongside an effort to work toward growth. 

However, when things are going well, celebration can often lead to cessation. To stay on this track toward being a wellness wonder, be sure to stay engaged with the communities and tools that help you succeed. If you’re an alumni of our program, this network of resources are available for the lifetime of your healing. When you’re doing well, showing up in these spaces acts as a beacon of hope for others who are earlier on in their own journeys. 

Every day is a new opportunity to find the holistic wellness you’re craving, no matter where you are on your recovery journey. Thank you for taking our quiz. Keep coming back for more quizzes, tips and guidance to keep your journey an engaging and fulfilling one. 

If you or someone you know would benefit from the holistic healing environment at Villa Kali Ma to help them overcome substance use disorders and trauma, reach out today!

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What’s the connection between wellness and happiness? If you are well, does that mean you are automatically happy? Our understanding of the human experience leads us to say probably not, but you’re definitely on the right track. Keep reading to learn more about the connection between wellness, happiness and the power you have over both in your life. 

Yes, being “well” truly can make you feel happier 

While there’s so much more to wellness than happiness, there is no denying that your well-being directly affects how happy you feel. It is difficult to feel fulfilled when there are parts of your life that echo with emptiness and, due to this, there is a direct correlation between caring for yourself and positive emotional experiences. 

But wellness is about more than being happy 

However, you cannot simply dismiss emotions that aren’t “happiness” and expect to find meaningful wellness. True happiness is a sense of positive regard for yourself and the life you live. With that in mind, it’s important to note that true wellness will be inclusive of a variety of emotional experiences integrating into an overall sense of personal fulfillment. 

What does wellness mean, exactly?

The Global Wellness Society tells us that wellness is “the active pursuit of activities, choices and lifestyles that lead to a state of holistic health.” By its very existence, this definition puts the power of your wellness into your hands—exactly where it belongs. 

Wellness is yours to attain, and doing so is a choice you get to make across every dimension of your lifestyle. Choosing to seek wellness is to engage in the things that contribute to a sense of fulfillment in some aspect of your life. Wellness is fueled by action in that it is not simply something that happens to you. You have the power to create wellness in your life, and it is something you can directly contribute to no matter what other ways the world seeks to disempower you. 

Factors that improve your wellbeing

Resilience

How well you adapt or respond to things that don’t go the way you thought they would is a key part of your wellness. Being resilient means that, come what may, you are up for the challenge. There is no requirement for you to be unafraid of change or completely confident in your resilience. It simply asks you to believe in your ability to cope until you overcome. 

Outlook

When you look ahead in your life and the world at large, do you see something worth thriving for? A positive or optimistic outlook is a beneficial part of supporting your holistic wellbeing. 

The good in the world is worth enduring the difficult days when you come to them. An outlook that helps you to remember that will support your happiness levels in becoming a baseline for positivity. 

Generosity

Giving—and giving back—are important in the impact they have on your wellness and a general sense of personal fulfillment. Be generous with your time, your energy, and your positivity. When you can, be generous with spreading your wealth through the world in every sense of the word. A well person is a therapeutically positive person, so be generous with the way you share your wellness with the world. 

Here’s how being happy can actually improve your wellness

Body 

A happy body is connected to itself in breath and movement. Intentionally moving your body will reward you with an awareness of self. When your body is hurting, you struggle to stay connected to the ways in which it grounds you and that sense of awareness is lost. 

 The movement of your body gives you a practice run of producing a positive stress signal and responding to it in a positive way. In that regard, a happy body is one that is conditioned to respond to stress without immediately hitting crisis mode.  

Mind 

A positive mindset is the secret to thriving. This isn’t to say that you must be happy all the time. Dismissing all of your difficult or negative thoughts would be a disservice to your overall well-being. 

A positive or happy mind is not a relentlessly cheery one, but instead, a mind in which all thoughts are validated and supported in appropriate ways that help you reach toward fulfilling goals instead of self-harm. 

Spirit

Whether you are a spiritual person or not, the overall sense of self that keeps us rooted in our identity throughout our lifetime plays an important role in your wellbeing. Happiness in your spiritual center can contribute to a sense of peace that leads you toward your path of desirable outcomes. This sense of enlightenment or rightness can be achieved through meditation and spiritual practices that are customized to fit your needs and beliefs. 

The world around you benefits from your fulfillment 

Happy people are better for the planet. From the way we connect with animals to the way we treat the world around us, science has found evidence that even our Mother Earth benefits from the healing energy we put into our own happiness. 

Whether you are trying to get well or hoping to harness happiness along your holistic journey, recognizing the connection between wellness and happiness is a valuable step in the process. Every effort you make toward a life wholly lived is one that will benefit your wellness and, in turn, help you to move through life as a happier, healthier person

If you want to learn more about our programs or the way that we integrate holistic wellness into our addiction treatment programs, give us a call at (866) 950-0644 or connect with us online today!

Mindfulness is more than a state of being. It’s an art, and while many of us love the idea of mindfulness, the implementation into our lives is not as seamless as we might hope. However, with practice, you can become the expert in your own blend of this art form. 

Like all forms of therapeutic support, mindfulness is rooted in evidence that has developed over time both in our facility and in the broader community beyond us. We want to share these mindfulness tips with you to help you to have a rich mindfulness practice this Mental Health Awareness Month. 

What does it mean to be mindful?

In general, mindfulness speaks to a state of being one with your awareness. When you are mindful, you are aware of your feelings, your body and the world around you at this moment; your awareness is not wandering on a journey through your lifespan in either direction. 

Wit that said, successfully engaging in a mindfulness practice is not just the moments you spend actually being mindful. The healing power of mindfulness is embodied in the way you engage with the world, how you express yourself and even the way you feel your emotions. 

Here are five ways to be mindful right now 

1. Try Square breathing.

Each part of your breathing should take four seconds in this exercise. Inhale- hold- Exhale- hold. 

2. Color! 

Whether you use an app or you put color to paper in the physical sense, the act of coloring is a meditative practice when you focus wholly on it.

3. Do a sun salutation. 

Yoga’s foundational 26-posture sequence is designed to help you feel grounded to the Earth as well as your body. Do one cycle of sun salutation asana today. 

4. Fixated gaze practice. 

Find one object in the room or space around you, and focus on it. Try to take in its details while observing nothing else around you until it all falls away. Set a timer if you’re prone to getting lost in this space. 

5. Scan your body. 

Close your eyes and sit in a space where you can turn your focus inward. Then, beginning at the top of your head or the tips of your toes, move through every muscle, soft space and joint and observe what’s happening in that area of your body. 

The key elements of mindfulness 

Like most aspects of our lives, mindfulness is a series of moving parts. It functions for each of us like a bespoke puzzle whose pieces are shaped by the experiences we have. No two souls will experience mindfulness the same way; but even so, there are elements that run through mindfulness as universal themes. 

Acceptance

Your mindfulness practice is rooted in an ability to accept what you find within or beyond yourself. The key here is knowing that accepting something as your current reality does not mean you have to tolerate or embrace it as your future. Even the truths you accept can be altered to suit your needs for fulfillment. 

Patience 

Change and growth are not overnight success stories we can will ourselves into. They are as much a practice as the mindfulness itself, so patience is a critical step in finding your way forward through a mindful awareness of your holistic healing. 

Non-judgment 

You cannot hate your past into changing, and you cannot shame your future into compliance. You must check judgment at the door of your mindfulness journey in order to make sustainable changes. Whatever you’ve done and whomever you’ve been, bring acceptance with you here instead of judgment. 

Trust 

Trusting yourself may feel difficult while you are learning how to be aware of your most reliable self. Hearing the voice of your truth instead of the voice of fear or past pain comes with time, so if you’re still working on trusting yourself, try trusting the journey of mindfulness to get you there. 

Support 

When you struggle to find support in your friends or loved ones, look outside yourself and see if there is community in other parts of your life than can support you along your mindfulness journey. Alumni support groups at Villa Kali Ma are a lifelong connection to others who understand where you’ve been, and you may also try support in spaces like classes or clubs. 

Here are 5 ways to grow your mindfulness practice 

1. Add mindfulness to your routine tasks 

You can’t mindfully will away your commute or housework, but you can incorporate things like a meditative podcast, playlist or breathing exercise into your routines as you do them! 

2. Bring mindfulness to your meals 

Getting mindful about your food routine can go a long way in connecting to your body and healing your health. Try meal planning and intentional ingredients to get mindful about the way you nourish your body. 

3. Buddy up 

Ask a friend to be your mindfulness buddy. You can share mindfulness tips, support one another on hard days, and work together to build accountability into a loving practice you share. 

4. Make mindfulness a musical endeavor 

Add the soundscapes and music that makes you feel calm into a playlist so that you have your mindfulness in your pocket. Mental Health Awareness Month is a great time to look for new tunes to add to it as well. 

5. Start a journaling practice 

Journaling has many benefits, and as a mindfulness tip, it can help you to stay on track. You can use your journal to freehand the thoughts that crop up during the day, or to intentionally document a mood or habit you want to keep track of. 

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