Practice Makes Present

Practice Makes Present

Open HandsLetting go is a lifetime practice but often feels very cerebral. “Easier said than done,” we might say. So if you’re practicing an attitude of release, here are a few things to support your practice.

  1. Focus on your exhale. Notice what it feels like to release the breath. Take your time exhaling, putting a brief pause at the bottom of the breath. Notice the space you have to begin to take in the next inhale.

  2. Practice the mantra: This no longer serves me.

  3. Use your hands. When sitting in meditation or prayer, or even just to begin a meeting or other daily activity, pause and uncurl your fingers from your fists. Take a moment to let your body come into a pose of non-grasping so that you can receive.

  4. Sit with it. Perhaps the best way to let go is to sit with the feelings you have around what you need to release.

  5. Write yourself a permission note. It’s okay to make a decision and release yourself of guilt and shame.

Let Go: 5 Things to Release During Election Season

Let Go: 5 Things to Release During Election Season

by Holly Schweitzer Dunn, LISW


We wouldn’t serve you well if we didn’t address the political climate of 2020. While each of our therapists and staff hold their own unique political opinions, as an office we simply encourage you to exercise your voice in our democracy. While taking in the information you need to align your vote to your values, it’s important to consider how to engage with those around you, specifically online, in these last days of the election season. 

    1. Let go of the need to be right. New information is always available and releasing the need to be correct and choosing instead curiosity will lead to more beneficial conversations. 
    2. Let go of rigidity. Holding to a stance because it’s how you’ve always done it is a reason to examine and observe your motivation. 
    3. Let go of being louder. You don’t need to be mean, abrasive, or nasty in order to catch other people’s attention. Thoughtfulness and authenticity is more powerful. 
    4. Let go of power-hoarding. Remember to value people over position, be it in homes, communities or in national governance. 
    5. Let go of dualistic thinking. We do live in a 2-party system, but not every decision or issue is this or that. From all parties, look to leaders who value nuance and utilize creativity in finding solutions to problems.  

The Beginning of Knowledge

The Beginning of Knowledge

by Michele Minehart, Community Educator

Jon Kabat Zinn uses the concept of the Beginner’s Mind in his 9 Attitudes of Mindfulness. This way of thinking asks a person to come into a situation without assumptions or expectations, and it’s the posture for true learning. The Beginner’s Mind allows for “I don’t know yet” and frees you to listen deeply before making any decisions or judgments. 

Practicing the Beginner’s Mind is essential because it’s not natural to our brain’s protective wiring. If you have ever researched buying a new car, you may have experienced that suddenly every car you see on the road is the car you’re considering. The world did not suddenly produce more Honda Odysseys once you decided you wanted one, but rather your brain picks up on that information, positive or negative, and associates it with the information it’s currently processing. We do this – pick up information and associate it with our daily experiences, beliefs, and behaviors – because the mind tends to be dualistic, categorizing things into good/bad, safe/unsafe, and other groups. 

The Beginner’s Mind asks us to momentarily set aside what we already know for the opportunity to learn something new about our present situation. 

Over the past several months, the Beginner’s Mind has been one of our best friends. Taking such an approach, we can offer ourselves grace. The Beginner’s Mind reminds us we’ve never been here before. This is new. And there is always something to learn from newness. 

Possibility within change

Possibility within change

Empty ClassroomThe meditation for July 16th in my Greg Henry Quinn book 365 Meditations for Teachers is: “Everything in Life is Cyclical.” This axiom provides a warning: if things are going well, prepare yourself. It also provides eternal hope. No matter how bad things are, they must eventually improve.” It’s helpful to keep this in mind as we move further into the summer and closer to a school year that remains yet undefined.

Knowing and believing in the inevitability of change can bring us peace.  As bad as things seem, they will get better.  Really savor how calm things are now. At some point this will shift.  Accepting change opens us up to all the possibilities and opportunities change brings.

What happens when we don’t like the opportunities change brings?

This is where acceptance is crucial. As we have said, to accept something does not necessarily mean you like what is happening. It means you’ve chosen to stop fighting against or running from it, and instead recognize it is here.  It is what it is. Acceptance changes you. It does not change the situation.

Because there are so many unknowns in the world right now, it’s important to focus on what we do know for sure.

  • I am here in this moment and I am breathing.
  • I am preparing my lessons to be as effective as possible either in-person or through video.
  • I am more prepared for remote learning this fall than I was in the spring.
  • Even though I have anxiety about the upcoming school year, I fully and deeply trust myself to make decisions that are safest for me and my family.
  • I know that I will plan to start waking early on August 1st to prepare myself for school year hours, and that, realistically, I will not actually begin this practice until August 20th.

Quinn also says this about change: “When a child learns to accept change without fear, he or she then affects change within himself or herself by learning. A teacher [can] be the comfort of continuity from which new and exciting things spring.”

As parents and educators, we are in the position to be the constants for our children. This does not require us to ignore our own fears or try to fake our way through them. Children, as you know, quickly see through that. Even if you aren’t seeing yourself as a wellspring of “comfort of continuity”, your children and students are looking to you. Model to them authenticity, openness to new possibilities, and rolling with the unexpected.

Treatment during COVID

Treatment during COVID

As we’ve shared with our clients already, it’s important to continue with mental health treatment when possible during our current pandemic to provide stability to more tumultuous times. But many people who aren’t already under the care of a mental health practitioner may notice that with continued uncertainty, they also be feeling a bit unsteady.

Based on our operating definition of trauma, the COVID-19 experience meets a few hallmarks:

  1. The event is unexpected and unplanned. That sense of, “life isn’t supposed to go this way” can lead to traumatic outcomes.
  2. The event is life changing. Our day-to-day structure and and contents have shifted considerably.
  3. The event threatens our safety. Especially for those who are more immune-compromised, the statistics on our pandemic make us fearful for our health.
  4. There is nothing we can do about the outcomes; a person feels powerless to effect change in the situation.

It’s important to acknowledge that everybody experiences challenging times differently. While there might be ways of coping that are more or less healthy, there’s no “wrong” way to deal with trauma. For many people, survival is enough – at least to begin.

For those who have not experienced mental health treatment, there’s likely a few things happening under the surface that you should be aware of:

  • We’re being asked to become careful about things like hygiene; these behaviors might melt into other areas and become more hyper-vigilance or cause anxiety around cleanliness. This can become a heavy burden and a slippery-slope.
  • This may be bringing up unresolved events and experiences from the past, even things you thought were done and over. The emotions you feel may be triggering the emotions you felt in past events, and you may find yourself responding to today’s crisis in a way that feels “off” from what you would anticipate your response would be. This is quite normal with forms of trauma and is something to explore.
  • This is normal. Handling traumatic events isn’t easy and no one does it the same way.
  • It’s okay to ask for help. We see the best outcomes with trauma when people find support from others. Especially if your friends or family aren’t available to give you their ear with compassion and empathy, then please seek out the help of a professional.
  • We are currently taking new clients, even during this strange time of social distancing. Mind Body Health Associates have had great success with our HIPPA-compliant Zoom platform and our clients have remarked about it’s ease of use and the comfort of being from home.

Benefits of Telehealth

Benefits of Telehealth

Mind Body Health Associates moved all appointments to a virtual platform a month ago. Conducting our type of deeply personal and relational work through a screen and microphone was bound to change the dynamics of the appointments and our staff greeted these potential challenges, as Rumi says, with a smile. Thankfully our efforts paid off. One client even remarked on the smooth transition to the new appointment style: “I was relieved at how easy it was to access MBHA’s virtual therapy sessions.  With just a few clicks, I was able to access the same personal, quality experience that I’ve come to expect while I sat on my sofa with my cat. With the recent developments in the world, what I am learning about myself is that my feelings are valid.  My coping mechanisms as valid. Neither is good nor bad. Just because I am struggling, doesn’t mean I’m failing.”

Our staff conversation moved from removing roadblocks for effective treatment, to what we’re seeing the unanticipated benefits. One of our therapists, Robin Walters-Powell – who also works as the chair of the Social Work department at the University of Findlay – shared her thoughts on utilizing our technology to connect with clients.

“As a social worker, we are taught the person-in-environment perspective,” she said. “This gives us the opportunity to objectively see things that impact the client on a daily basis. By going into their home and their space, it allows us to better comprehend the whole picture. It allows us to gain a full understanding of the client and the impact that their environment has on their situation.”

We are truly meeting clients where they are: we are in their homes, their cars; their most personal, private spaces. We have been invited in to see how they live. We have met family members, pets, and seen spaces that we have only heard about. Albeit unconventional, it has enhanced our understanding and allowed us to be more appreciative of the story that our clients were once sharing from the comfort of the office.

Therapist Rachel Tincher added, “I am finding so much expansion with connecting to each client on different level as well. I am experiencing an enormous amount of gratitude and moments of unique joy with each client that would not have happened in my office space.”

The hallmark of social work is to put yourself in the shoes of the person you are serving, and that is what our situation has allowed us to do.

We feel honored to be invited into these spaces; we have a new appreciation for the work we’re privileged to continue to do and the people we are able to serve.