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December 2023 Newsletter

Diverse men and women sitting together by a brick wall

Self-Compassion

I hope this newsletter finds you well and thriving. 

This month I’d like to bring attention to National Mental Health Awareness, honor AAPI Heritage Month, and celebrate the profound journey of motherhood through Mother’s Day. I’ll focus on the power of self-compassion, recognizing the strength it takes to face our challenges and the courage to heal. Whether you’re navigating the complexities of identity, the nuances of cultural heritage, or the evolving journey of parenthood, I’m here to remind you that you’re not alone.

Are you considering therapy and want to see if I’m the right therapist for you?

Click below to set up a free and quick consultation call with me.

The Power of Self-Compassion

Self-compassion – the gentle, nurturing act of treating ourselves with the same kindness we’d show a dear friend – can be therapeutic.

So often, we are our own harshest critics, berating ourselves for our perceived flaws and shortcomings. But this inner voice of judgment and criticism does us no favors. It can erode our self-esteem, fuel anxiety and depression, and prevent us from reaching our full potential.

Self-compassion, on the other hand, is the remedy to this toxic self-criticism. When we make a mistake or face a challenge, self-compassion allows us to respond with self-kindness, recognizing our shared humanity, and mindfully accepting the situation rather than getting caught up in negative self-judgment.

The research on self-compassion is clear: it reduces symptoms of anxiety, depression, and stress, and it can help us achieve our goals while also being kind to ourselves along the way. If you’re ready to harness the transformative power of self-compassion, I encourage you to try the mindfulness meditation practice below.

You Are Worthy Meditation Practice

Start by finding a comfortable and quiet place to sit or lie down.

Gently close your eyes, and allow your body to relax.

Take a few deep breaths in, filling your lungs completely, and then slowly breathe out, releasing all the air. With each breath, feel your body becoming more relaxed and at peace.

Next, place one hand over your heart and feel its warmth.

Recognize that in this moment, you are here with yourself, ready to offer kindness and understanding.

Acknowledge that being human means being imperfect.

We all face challenges, feel down, and make mistakes.

This does not diminish your worth or your beauty as a person.

Imagine you are speaking to a friend who is going through a hard time, feeling how naturally kindness and compassion flow towards them.

Now, turn that compassion inward.

Speak to yourself as you would to your friend, offering words of comfort and encouragement:

  • “It’s okay to be exactly as you are right now.”
  • “I am learning and growing every day.”
  • “I am doing my best, and that is enough.”
  • “I accept myself with kindness and compassion.”

Allow these words to fill you up, warming your heart and soothing your mind. With each breath, let these feelings of self-compassion grow stronger and brighter, like a gentle light within you.

Whenever you notice your mind wandering or critical thoughts emerging, acknowledge them, and then gently redirect your focus back to your breath and the warmth in your heart. Each time is an opportunity to practice self-compassion.

As you come to the end of this meditation, take a few more deep breaths.

Slowly wiggle your fingers and toes, bringing gentle movement back to your body. When you are ready, open your eyes, carrying with you the warmth of self-compassion into the rest of your day.

Share the Newsletter with a Friend

During the first week of the month I send out my newsletter with thoughts and practices I hope you find helpful.

If you like what you see in the newsletter, I’d love for you to share it with friends and family.

If you received this email forwarded to you and you aren’t signed up for my newsletter yet, click the button below to add your email to the list!

New Insurance Options

I currently accept United Healthcare, Optum, and Aetna insurance. For all other insurances, you may have out-of-network benefits, which means that insurance will reimburse you for a portion of our session cost. I can help verify if you have out-of-network benefits. I use a service called Thrizer that automatically submits superbills for you and allows you to only pay your co-insurance for my sessions, which could save you on average 70% on my full rate every session.

Do you have an HSA or Flexible spending account? You can use it to pay for counseling sessions.

As always, I’d love to hear from you. So don’t hesitate to reply to this email and let me know your thoughts or suggest topics of interest.

Be well,

Tracy

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