Tag: MBSR

Just Like a Scary Therapist

by Jen Violi (Guest Post)

A truly terrible therapist I had was kind of like the Ghost of Christmas Yet to Come.

In his classic A Christmas Carol, Charles Dickens describes that ghost as “… a solemn Phantom, draped and hooded, coming, like a mist along the ground, towards him… Scrooge feared the silent shape so much that his legs trembled beneath him, and he found that he could hardly stand when he prepared to follow it.”

This ghost didn’t speak and basically just pointed to things, like Scrooge’s headstone in the cemetery, with a firm immovable gesture.

My therapy sessions were kind of like that.

It was the fall of 2009, and I’d moved to Portland that summer. During the cross-country move, my marriage ended. Soon after I arrived in Portland, I was laid off. Budget cuts, and all the writers were dispensable, etc. etc. I was wrecked, unmoored.

I’d chosen the therapist because I could walk to our appointments and she did some kind of somatic work that sounded good, but what I remember most about her was her creepy stillness. During our sessions, in a large parlour sort of room in a big Victorian house (there may also have been mist around her), she barely said anything and sat stone-faced across from me, as I wept away, falling apart.

When she did speak, her voice even and dispassionate, it was simply to point to something grave. What did you feel about this? Or how about you act out that moment? All of the acting and reacting and emoting came from me.

I wasn’t a fan.

At the same time, now I can see that those sessions were also lessons in learning to be with the void, the silence, to get under the surface chatter and sit on the ocean floor with the overwhelm of my feelings and choices that had led to that moment, to be with the consequences and repercussions of what I did or didn’t do, to be with the holy shit I have no idea what’s coming next, to be with the choice point of how I wanted to move forward.

Those sessions were a reminder that sometimes silence is the companion and that in its own way, the void, the unknowable future, also speaks, if we know how to listen.

In this Summer Solstice moment, this turning point, this space between inhale and exhale, I’m considering what it means to be a writer right now and have creative sparks. And I’m dancing with my own version of Dickens’ spirit, which I’m calling the Ghost of Flames Yet to Come. Dancing with what the fuck is next? With will I ever make something beautiful again? With how can I even think about writing when the world is falling apart?

As you may already know from personal experience, an encounter with this ghost can be uncomfortable, awkward, even scary. And yet, there are gifts. Since this ghost doesn’t speak in words, I’ll share a few things on their behalf:

  • Contrary to the reasoning for me being laid off in 2009, writers are not dispensable. Art is not dispensable. It’s vital. More than ever, we need our creative lives to navigate our way forward.
  •  Like Scrooge had to, as we face our own mortality in these rough and tumble times, we can choose whether to live our lives in fear, in the spirit of scarcity, and in isolation, OR we can choose generative, creative community.
  • If you’re wondering, as you witness or directly experience suffering, is this all my life gets to be? The answer is no; there can be more! During Scrooge’s encounter with the Ghost of Christmas Yet to Come, as he decides to change, as he chooses differently, as he chooses to share his gifts and resources and to risk relationship, the ghost’s immovable hand begins to tremble. The future wobbles; a new path takes shape. Same goes for you, for us: as we choose differently, what once seemed immovable wavers, shimmers, shifts. The Ghost of Flames Yet to Come flickers. And what can we do? Follow that flicker!
  • We get to choose something other than silent, stiff, distant interactions. We get to choose interconnection. We get to choose sharing our gifts.

And if that’s what you want to choose right now, the Elemental Writing Ecosystem  is here for you, open to new members through June 24. And I promise you, the Ecosystem is full of good company, the kind of humans you’re so glad to see again and who are so glad to see you and listen to, witness, and root for you.

I know this moment is strange, scary, unsettling. And we don’t have to weather it alone. We don’t have to surrender our creative urges to Fear, however big it feels. Instead, we can nurture those urges in community. What we need to know right now as government and media stoke fear: Fear is a vitality killer. Fear is an imagination killer, when that—our imagination—is in fact what we need the most. Imagination will help us into and through the unknown of the future, of flames yet to come.

So if you’re afraid right now, that’s okay. If you feel wrecked and unmoored, well, that makes sense. AND, you don’t have to surrender to it, or be alone in it.

Instead, we can lean into creative cycles and processes, containers that feed and nourish our imagination. Which is what the Elemental Writing Ecosystem is all about. Live gatherings, a vibrant group of writers, weekly prompts and challenges and opportunities to share writing and connect, wildly different craft lessons, dynamic monthly themes and co-teachers like Thunder, Turtle, & Eclipse (That’s July – September). And it’s $47/month for all of that!

The Ecosystem is open to new members through Tuesday, June 24, and you’re invited. Here’s where you sign up.

Let’s face the void together. Let’s listen to the silence. Let’s stoke the fire of our imagination. While other precious voices are being erased, stifled, diminished, let’s be fierce in the use of our voices. Let’s make them a lantern to guide the way. Because we can.

Tame won’t save us, so let’s get wild.

By Jen Violi

Jen Violi is the author of Putting Makeup on Dead People, a finalist for the Oregon Book Award, as well as numerous essays, prose-poems, and short stories. Jen is the creator and facilitator of Elemental Writing, courses infused with ritual, writing, and remembering our embodied belonging to the natural world. www.jenvioli.com

 

What is Mindfulness-Based Stress Reduction (MBSR)?

— and How Can It Support Your Mental Health.

by Sandra Wiebe

In the midst of a busy life — juggling relationships, career changes, caregiving, or even just the quiet shift into a new chapter — it’s not uncommon to feel overwhelmed, anxious, or disconnected. For many midlife women, stress becomes a near-constant companion. But what if there was a gentle, evidence-based way to relate to stress differently — with awareness, compassion, and intention? Enter Mindfulness-Based Stress Reduction (MBSR).

What Is MBSR?

Originally developed in the 1970s by Dr. Jon Kabat-Zinn, MBSR teaches participants how to use mindfulness to manage stress, pain, and illness, encourages moment-to-moment awareness — noticing your thoughts, feelings, and body sensations without judgment.

It’s not about clearing your mind or achieving a state of bliss. Rather, it’s about learning to be with whatever is present, with greater clarity and calm.

Why It Matters in Midlife

The midlife season is often one of reflection and transition. It can bring hormonal shifts, changing family roles, grief, health issues, or questions about purpose and identity. These layers of stress can quietly build up, impacting your mental well-being and sense of self. MBSR offers a way to pause, breathe, and come home to yourself.

Through regular mindfulness practice, many women report:

  • Feeling less reactive and more grounded
  • Improved sleep and concentration
  • Greater self-compassion and emotional resilience
  • Relief from anxiety and low mood
  • A renewed connection with their body and inner wisdom

The Science Behind It

MBSR has been widely studied, and the research is encouraging. Studies show that participants in MBSR programmes often experience reduced symptoms of depression and anxiety, improved emotional regulation, and increased grey matter in brain regions linked to learning, memory, and emotional balance.
Put simply, mindfulness helps rewire the brain — creating new patterns that support peace, presence, and mental flexibility.

A Simple Example

Imagine you’re having a difficult day — perhaps you’re feeling criticized, overlooked, or stretched too thin. Instead of spiralling into harsh self-talk or numbing distractions, mindfulness invites a pause. You might notice the tightness in your chest, the swirl of thoughts, the urge to react. With practice, you learn to soften, breathe, and choose a kinder response. That’s the heart of MBSR — not avoiding stress, but transforming your relationship with it.

You deserve tools that help you not just cope with life’s challenges, but meet them with strength and softness. Mindfulness-Based Stress Reduction isn’t a quick fix — it’s a compassionate pathway back to yourself.

If you’re curious about integrating mindfulness into your healing journey, feel free to reach out — I’d be honoured to walk alongside you.

Beyond Talk: How Yoga Therapy Enhances the Counselling Journey

by Claire MacEachen (Guest Post)

Research shows that mindful movement, deep breathing, and meditation can lower stress hormones, reduce inflammation, and improve mental well-being.

What Is Yoga Therapy & How Can It Help You?

Yoga is more than just poses and flexibility—it’s a powerful tool for healing. As a yoga therapist, I use pure movements to help reduce pain, down regulate your nervous system with breath work and stillness practices to integrate and heal. Unlike a regular yoga class, which focuses on general fitness and well-being, yoga therapy is tailored to the individual. It’s a holistic approach that considers your unique needs, whether you’re dealing with chronic pain, stress, anxiety, or recovering from an injury.

How Does Yoga Therapy Work?

Yoga therapy combines movement, breathwork, meditation, and mindfulness to promote healing. Each session is personalized, meaning we don’t follow a one-size-fits-all routine. Instead, I assess your concerns and design a practice supporting your health goals. For some, this may include granular movements to improve how your body moves. For others, it may involve breathing exercises to calm the nervous system.

The goal is to create balance—physically, mentally, and emotionally.

The goal is to create balance—physically, mentally, and emotionally. Whether you struggle with back pain, insomnia, or high stress, in yoga therapy, I help you listen in to your body’s signals. From there you can start to build a library of movements as well as breath and stillness practices that you can access at anytime.

Who Can Benefit?

Anyone can benefit from yoga therapy, but it’s especially helpful for those dealing with:

  • Chronic pain conditions like back & hip pain, foot pain, tight shoulders, arthritis
  • Stress and anxiety
  • Post-surgical recovery and rehabilitation
  • Those wanting to get back to activities they love but have put them on the back burner due to pain and believing it’s not possible.

I believe it is!

Yoga therapy complements other care such as chiropractic, acupuncture and physiotherapy.

What to Expect in a Session

A typical session starts with a conversation. I’ll ask about your health history, lifestyle, and goals. Then, we’ll work through a sequence of movements, breath exercises, and mindfulness practices designed specifically for you. I may also suggest simple techniques you can use at home to continue your progress.

Unlike a fast-paced yoga class, yoga therapy moves at your speed. The focus is on gentle, intentional movements that support healing. Over time, you may notice less pain, improved mobility, better sleep, and a greater sense of calm.

Why Yoga Therapy Works

Yoga therapy is backed by science. Research shows that mindful movement, deep breathing, and meditation can lower stress hormones, reduce inflammation, and improve mental well-being. It activates the body’s natural healing processes, helping you regain balance and resilience.

If you’re looking for a gentle, effective way to improve your health, yoga therapy might be the answer. Whether you’re dealing with a specific condition or simply want to feel better in your body, personalized yoga therapy can help you find relief and restore your sense of well-being.

Interested in learning more? Reach out—I’d love to guide you on your journey to healing.

About Claire MacEachen

Claire trained at Functional Synergy, an IAYT school for yoga therapists and has been a teacher of yoga since 2008. She specializes in helping people move beyond pain and regain strength, mobility, and confidence. Through this work, she has overcome her own pain, grown stronger than ever, and returned to activities she once set aside, like running and weight training. This personal transformation fuels her passion for guiding others on their journey to pain-free movement—so they, too, can get back to doing what they love.

You can contact Claire at Body Motion Yoga to book a Yoga Therapy session or join a yoga class where she incorporates many of the techniques and principles of Yoga Therapy.

Sidebar