ebb ebb

admin_jicdesign

https://ebbtherapygroup.ca

Cloud Meditation

January 11, 2023

Clouds can be a great object of meditation because they are constantly changing, and they can help to cultivate mindfulness and awareness of the present moment.

To use clouds as a meditation object, find a comfortable place to sit or lie down where you can see the sky. Allow your gaze to rest on the clouds, and simply observe them without judgment or analysis.

Notice the colors, shapes, and movements of the clouds, and how they transform over time. If your mind starts to wander, gently bring your attention back to the clouds.

You can also use the clouds as a metaphor for thoughts that come and go in your mind. Just like clouds passing through the sky, thoughts arise and dissolve in your mind. By observing the clouds with a non-judgmental awareness, you can cultivate a similar attitude towards your thoughts.

Remember that there is no right or wrong way to meditate with clouds. The important thing is to approach the experience with an open and curious mind, and to allow yourself to simply be present with the clouds.

Feelings of Shame

January 5, 2023

Shame is a complex emotion that can have many different sources

  1. Cultural and social factors: Shame can be influenced by cultural and social norms and expectations. For example, certain behaviors or actions may be considered shameful in some cultures or communities.
  2. Trauma and abuse: Experiencing trauma or abuse can also lead to feelings of shame. This can be particularly true if the trauma or abuse was related to sexuality, personal identity, or self-worth.
  3. Family dynamics: Family dynamics can also play a role in the development of shame. For example, if a child is constantly criticized or belittled by their parents, they may internalize these messages and feel ashamed of who they are.
  4. Personal experiences: Personal experiences, such as failures, rejections, or mistakes, can also trigger feelings of shame. If we believe that these experiences reflect on our character or worth as a person, we may feel ashamed.
  5. Mental health issues: Certain mental health conditions, such as depression or anxiety, can also contribute to feelings of shame. These conditions can affect how we perceive ourselves and our experiences, which can lead to feelings of shame.

Feelings of shame can be difficult to manage, and there are several ways to cope with them

  1. Recognize and acknowledge your feelings: It’s important to acknowledge your feelings of shame and to recognize that they are a natural response to certain situations. Denying or suppressing these feelings can actually make them more intense.
  2. Practice self-compassion: Be kind and compassionate with yourself. Remember that everyone makes mistakes and that you are not alone in experiencing feelings of shame.
  3. Challenge negative self-talk: Negative self-talk can contribute to feelings of shame. When you notice negative thoughts, try to challenge them by asking yourself if they are based in reality or if they are overly critical.
  4. Seek support: It can be helpful to talk to someone you trust about your feelings of shame. This can be a friend, family member, or mental health professional.
  5. Practice mindfulness: Mindfulness can help you stay present in the moment and reduce feelings of shame. Try practicing mindfulness exercises such as meditation, deep breathing, or yoga.
  6. Reframe the situation: Try to reframe the situation that triggered your feelings of shame in a more positive light. For example, instead of focusing on what you did wrong, focus on what you can learn from the situation and how you can grow from it.

Remember, managing feelings of shame takes time and effort, but with practice, you can learn to cope with them more effectively.

Forest Bathing

December 29, 2022
trees in forest

Forest therapy, also known as Shinrin-yoku, originated in Japan in the 1980s. The term Shinrin-yoku translates to “forest bathing” or “taking in the forest atmosphere,” and it was developed as a response to Japan’s fast-paced, technology-driven society.

The concept was based on the idea that spending time in nature can have a positive impact on our physical, mental, and emotional well-being. Shinrin-yoku involves taking leisurely walks in natural environments, observing and interacting with the surroundings, and engaging in mindful activities such as meditation and breathing exercises.

There is a growing body of scientific evidence supporting the effectiveness of forest therapy in improving various aspects of physical and mental health. Here are some examples:

  1. Reduced stress: Studies have shown that spending time in nature, particularly in forests, can lead to a reduction in the stress hormone cortisol. A 2010 study published in Environmental Health and Preventive Medicine found that forest therapy decreased cortisol levels and reduced subjective stress levels in participants.
  2. Improved immune function: Some research has suggested that spending time in forests can enhance the function of the immune system. A 2010 study published in the International Journal of Immunopathology and Pharmacology found that forest therapy increased the activity of natural killer cells, which play an important role in fighting cancer and viruses.
  3. Enhanced mood and mental health: Studies have shown that forest therapy can improve mood and reduce symptoms of anxiety and depression. A 2018 meta-analysis published in Environmental Research found that forest therapy was effective in reducing symptoms of anxiety and depression.
  4. Better cardiovascular health: Some research has suggested that forest therapy can have a positive impact on cardiovascular health. A 2018 study published in the Journal of the American Heart Association found that forest therapy improved blood pressure and heart rate variability in hypertensive patients.

Overall, the evidence suggests that forest therapy can be an effective way to improve physical and mental health, reduce stress, and promote feelings of well-being.