Mindful Elevation

Today's Energy Elevator shares a beautiful poem by Abdullah Shoaib called "Pretty Ugly." Similar to the "Worst Day Ever" poem, this poem shows the power of reframing and positive thinking. When read in one direction, negativity and shame takes over. When read in another direction, positivity, love, and confidence shines through. How will you speak to yourself today? If you love Mindful Elevation,...

In honor of October being National Depression and Health Screening Month, this week's Energy Elevator is a meditation to help alleviate depression through use of positive affirmation, cognitive challenging, and cognitive refocusing. "You are not your feelings. You just experience them. Anger, sadness, hate, depression, fear. This is the rain you walk in. But you don’t become the rain. You know the...

We carry our bodies with us everywhere we go, so shouldn't we learn to be kind to them? In today's Energy Elevator, Rachael reviews a passage from "The Woman's Book of Courage" as well as explores themes from "The Body is Not an Apology," that begin to explain how to heal your relationship with your body. We are all born with innate worth. Don't let societal expectations jade your beauty! And if y...

In today's Energy Elevator, Rachael shares a beautiful poem by "The Father of Mindfulness," Buddhist monk Thich Naht Hanh about the power of breath. Let your breath connect you with the world, yourself, and the present moment. #mindfulelevation Website: www.elevate-counseling.com Instagram: elevate_counseling_services Facebook: Elevate Counseling Services Intake: (508) 297-1491 or intake@elevate-c...

Why strive to be PERFECT when there is beauty in imperfection? Learn to accept people and things as they are by practicing gratitude, mindfulness, and acceptance. Rachael goes over the chapter "Make Peace with imperfection" from Richard Carlson's Don't Sweat the Small Stuff... and It's All Small Stuff. If perfectionism isn't serving you, try "enough-ism." Resources: Don't Sweat the Small Stuff: ht...

"Music is the mediator between the spiritual and sensual life." - Ludwig can Beethoven Music is an incredible tool with so many purposes: expression, mood regulation, coping, and now mindfulness. This Energy Elevator explains the benefits of using music as a form of meditation. Rachael provides step-by-step directions on how to practice music meditation. So, turn on some tunes and let's get mindfu...

Take a moment to breathe today! Learn three new breathing techniques in today's Energy Elevator. Rachael introduces Box Breathing, Lion's Breath, and Pursed Lip Breathing. Try them all and let us know which is your favorite! Resources: https://www.healthline.com/health/breathing-exercise#pursed-lip-breathing #mindfulelevation Website: www.elevate-counseling.com Instagram: elevate_counseling_servic...

Calling all artists and non-artists! In today's conversation, Rachael sits down with Megan O'Toole, LMHC, ATR to discuss creative expression, art therapy, and vision boards. Artistic and creative expression is a way to practice mindfulness. So, ask that Inner Critic to step aside as you let your intuition and creative flow call the shots. Resources: Cricut: https://cricut.com/en-us/ Canva: https:/...

Let your thoughts drift away with today's visualization meditation, "Leaves on a Stream." This exercise uses cognitive defusion, in which we observe our thoughts from an outside perspective, rather than being one with our thoughts. Resources: https://www.therapistaid.com/worksheets/leaves-on-a-stream-worksheet #mindfulelevation Website: www.elevate-counseling.com Instagram: elevate_counseling_serv...

Don't let the title of today's Energy Elevator fool you! In today's episode, Rachael recites Chanie Gorkin's "Worst Day Ever" poem. When read in one direction, negativity and disgust is palpable! When read in the opposite direction, there is positivity, hope, and potential. Think about how your mindset and perspective influences your world. How does your attitude change your reality? Resources: ht...

This week's Energy Elevator is the continuation of Rachael's conversation with Leigh-Ann Larson about chakras. Leigh-Ann shares a 15-minute chakra-balancing meditation, using guided breath, visualization, and grounding. If you are new to chakra-balancing, it may be helpful to review last week's episode, "Chakras with Leigh-Ann Larson," where Leigh-Ann reviews each of the seven major chakras and th...

Rachael sits down with Leigh-Ann Larson, LMHC, founder and CEO of Elevate Counseling Services to discuss chakras. Chakras are informational "hubs" within the body that provide us with insight into our needs and barriers. This episode is only the introduction... the real magic happens when we start working with our chakras to foster healing. Stay tuned for next week's Energy Elevator, where Leigh-A...

Today's *grounding* meditation is very literal, as this meditation is to be done lying on the ground. Connect your body's energy with that of the earth. Gain healing, strength, and support from the ground; leave behind your anxiety, stress, and worry. Resources: https://mindfulzen.co/grounding-meditation-scripts/#5-2-grounding-meditation-script-for-anxiety #mindfulelevation Website: www.elevate-co...

If only there was a short saying that could remind us what we can and cannot control... oh wait! In today's Energy Elevator, Rachael shares and deconstructs the Serenity Prayer. Although it is best known in the AA community, it can be used by anyone! It is a helpful reminder to control what we can, let go of the rest, and practice daily. Resources: https://www.hazeldenbettyford.org/articles/the-se...

Always be perfect? No! Always do your BEST! Today's Energy Elevator covers the fourth agreements of Don Miguel Ruiz's The Four Agreements. This agreement envelopes the first three agreements, for as we practice speaking impeccably, not taking things personally, and not making assumptions, we must do it the best we can! Allow your "best" to fluctuate, as long as you always strive to do your best. R...

We've heard about body positivity and we've heard about diet culture, but what is body *neutrality*? Rachael sits down with Kim Hollister, LICSW to discuss how body neutrality and body respect ties into energy psychology, mindfulness, and emotional processing. Resources: Podcasts: Maintenance Phase Eat the Rules Going Beyond the Food Show Rethinking Wellness What the Actual Fork Books: The Body is...

Another episode, another agreement! This Energy Elevator shares the Third Agreement: Don't make assumptions. Not only is assumption-making a cognitive distortion, but it brings us into the future, which does not exist. We seek closure, even when it is irrational or false, because the unknown is too uncomfortable to sit with. By embracing the present moment and using clarification skills, assumptio...

In today's Energy Elevator, Rachael introduces the Second Agreement: Don't take anything personally. I know this sounds daunting, but it is possible! Once you realize that someone else's actions and comments have everything to do with themselves and nothing to do with you, not taking things personally becomes a lot easier. Resources: https://www.miguelruiz.com/the-four-agreements #mindfulelevation...

In today's Energy Elevator, Rachael dives into the first of the Four Agreements by Don Miguel Ruiz. The First Agreement: Be impeccable with your word. What does that mean? And how can you use your spoken word to change your life? Ultimately, it ties back to the "Golden Rule" of treating (and speaking to) others the way you want to be treated. Resources: https://www.miguelruiz.com/the-four-agreemen...

In this week's Energy Elevator, Rachael shares a mindful walking script, rooted in the teachings of Thich Nhat Hanh. Connect yourself with the grounding energy of Earth. Practice increased awareness of your body, your movement, and your surroundings. Enjoy a poem by Thich Nhat Hanh at the end of the episode. Happy walking! Resources: Script: https://teach.mindfulnessexercises.com/wp-content/upload...

Rachael sits down with Anton Faynberg, the creator behind Mindful Elevation's theme music, to discuss how music can nurture healing. Anton shares his history with music and how he uses it to express himself mentally, emotionally, and spiritually. Anton dives into how music connects to energy psychology, including discussing sound healing and mood-reflecting compositions. Anton brings music to a wh...

In this week's Energy Elevator, Rachael shares Thich Nhat Hanh's Walking Meditation. Learn to unrush yourself through mindful walking and connecting your body and mind's energy with the ground. Resources: https://plumvillage.org/thich-nhat-hanh/biography/ https://www.lionsroar.com/how-to-meditate-thich-nhat-hanh-on-walking-meditation/ #mindfulelevation Website: www.elevate-counseling.com Instagram...

Rachael sits down with Hannah Campbell, LICSW, to discuss the Five Love Languages and how they can be directed towards oneself! This is self-love on a whole new level! Hannah explores each Love Language, as well as how we can find our own definitions. Resources: https://5lovelanguages.com/ Quiz: https://5lovelanguages.com/quizzes/love-language #mindfulelevation Website: www.elevate-counseling.com...

Got three minutes to spare to boost your energy? Listen to this week's Energy Elevator as Rachael asks three mindfulness questions: How do you feel right now? How do you feel with your breath? How is your breath affecting the rest of your body? #mindfulelevation Website: www.elevate-counseling.com Instagram: elevate_counseling_services Facebook: Elevate Counseling Services Intake: (508) 297-1491 o...

When we heal our relationship with ourselves, we then heal our relationship with others. In this Energy Elevator, Rachael guides listeners through a Buddhist Metta meditation that cultivates compassion and love towards oneself and others. Resources: Metta Meditation Script Benefits of Metta Meditation #mindfulelevation Website: www.elevate-counseling.com Instagram: elevate_counseling_services Face...