Colette Lopane-Capella, LMHC, D

29
Dec
2022

Kindness


 

Let’s talk about kindness and why it’s so very good for your soul.
First let’s define kindness,

According to the dictionary …

“Kindness is defined as the quality of being friendly, generous, and considerate.”

But kindness means so much more …

“Kindness can mean different things to different people. The meaning is in how YOU choose to show it. Be it through empathy, acceptance, kind gestures, thoughtfulness, the possibilities are entirely up to you. Kindness might look like being helpful or showing empathy. It may mean doing nice things without expecting nice things in return.”

How is kindness good for your soul Here’s a bunch of reasons why kindness is good for you:
“¢ kindness builds self-esteem
“¢ kindness builds empathy
“¢ kindness builds compassion
“¢ kindness improves mood and overall health
“¢ kindness decreases blood pressure
“¢ kindness decreases stress levels
“¢ kindness creates balance
“¢ kindness puts life into perspective
“¢ kindness elicits a sense of belonging
With all of the beauty and wonder that kindness creates why not spread it more?
Here’s your homework, spread kindness like a wild fire, now more then ever friends. Be kind. Be true. Be you.

 

Posted by Colette Lopane-Capella, LMHC, D
15
Dec
2022

Let’s try a new breathing exercise mediation together


Whether your an expert or doing your first breathing exercise mediation ever I encourage you to try this simple mediation today.

Get comfy
Get yourself in a comfortable space. A quiet space with little to no distracts. Plant your feet flat on the ground.
Begin to take deep breathes in through your nose and out through your mouth. Slow down. Try to focus on your breathe. Thoughts may come into your mind, allow them to visit and them focus back on your breathe.
Begin to envision your safe, happy place.
Use your 5 senses to begin to envision your happy place. Imagine your in this space, a safe, relaxed space. Do not allow visitors, this is your sacred space.
In this space
In this space envision that all worries, stressors and uncomfortable feelings are not allowed to join. In fact in this space they simply disappear.
Stay here
Stay in this space as long as feel comfortable. Breathing in and out. When you feel ready and you feel more relaxed you can open your eyes.
At the end of this mediation, thank your self for the unconditional love and support.

Posted by Colette Lopane-Capella, LMHC, D
01
Dec
2022

Just for today


 

Daily mediations

A form of daily mediations is starting each morning off with a just for today statement.
Focus on today and the task of the day, not the lifetime. Here’s some just for todays to start to use every morning.
Just for today I will focus on mindfulness
Just for today I will be happy
Just for today I will adjust myself to what I need
Just for today I will give myself the patience I deserve
Just for today I will share my growth and love with those who show me there’s
Just for today I will take time for me, alone and relax
Just for today I will shift my perspective to what aligns with my needs
Just for today I will be unafraid.
Just for todays stem from AA 12 step programs. They can be used in many different forms and spaces. If just for todays are fitting for setting your intentions for the day, I encourage you to come up with some of your own and begin to practice daily.

 

Posted by Colette Lopane-Capella, LMHC, D
21
Nov
2022

Tips on getting through the holidays when it feels like to much


 

So the holidays are coming up, how exciting?
But also stressful and to some not exciting at all.
The holidays can elicit a range of emotions for many, even weeks leading up.

Most importantly for holiday stress:

Honor your feelings and practice self-love, kindness, boundaries and patience with you self. This sounds simple but can be extremely hard.
Here we have come up with some helpful mantras to help lower holiday stress:
Use the ones you feel drawn to
I will practice kindness
I will be patient with myself, friends and family
I will practice healthy boundaries
I will say no when I need to
I will let go of my expectations specially the very high ones
I will remember the meaning of the holiday, release society standards
I will show love to myself and those around me
I will take it one moment at a time
If I need space if I need distance I will honor that
I will be kind to myself each second of the day
I give myself permission to slow down when I need it
I will practice mindfulness
I will practice self love
We are all connected in this universe
I miss love ones and I will honor that
I will practice gratitude
I will honor my budget
If I need a boundary between family and friends I will practice it
I will give myself the gift of kindness today
Also check out these awesome mantras for holidays stress from https://www.tiffanynapper.com/blog/15-holiday-mantras

WHEN YOU ARE OVERWHELMED:

1. I have control over how I feel, and I choose to feel at peace.

2. I give myself permission to let go of what no longer serves me.

3. It will get done.

 

WHEN YOU ARE LONELY:

4. I can make space for loneliness and practice being kind to myself.

5. We are all connected after all.

6. Loneliness will always pass.

 

WHEN MONEY IS TIGHT:

7. I will always have enough.

8. Gratitude awakens the good in my life.

9. I give and receive with grace.

 

WHEN YOUR FAMILY STRESSES YOU OUT:

10. I open my heart and accept others as they are.

11. Stay present. Get grounded. I have nothing but love to give.

12. I choose uplifting encounters, and I have the power to remove myself from negative situations.

 

WHEN YOU ARE DOWN ON YOURSELF:

13. I am deserving and worthy of all good things.

14. I treat myself with love and respect.

15. I give myself permission to prioritize the things that bring me joy, creativity, and connection.

 

Posted by Colette Lopane-Capella, LMHC, D
17
Nov
2022

Letting go


Let’s talk about letting go of a love one when a relationship ends. There’s no doubt that the end of a relationship is extremely painful. Break ups suck. There not fun, nor comfortable, even when your the one ending the relationship. Most of the time during or after a break up, individuals ask the question, how do I let go? It’s a tough one.

How do you let go after a long term relationship with a significant other?

Here’s some ways and helpful tips to start today:

Hold onto your boundaries firmly

Know you’re self-worth

Reconnect to other parts and people in your life

Disconnect from social media

Delete phone numbers and contact information of the person from your phone

Remind yourself why it didn’t work out

Create a positive mantra to counter the painful thoughts

Practice mindfulness

Do your own work on you

Be kind to yourself

Ask for help

Ask for support

Join a support group

Allow negative emotions to flow

Practice self- care

Discover the lesson

Elicit separation

Focus on you

Focus on empowering you

Focus on self acceptance

Start small

Keep a journal

Mediate

Be patient with yourself

Look forward

Let yourself grieve

Prepare for life after the break up

Recognize it’s time

Stop the blame game

Practice forgiveness

Master your emotions

Practice empathy

Learn to let go and move on

“The key to letting go of someone you love is facing what has happened, accepting that you can’t change it and then moving on. Once you’re able to move on and appreciate the growth that came from the relationship, better opportunities will present themselves. You will have successfully learned how to let go of someone you love and can begin writing your new story.” – Team Tony

https://youtu.be/79kpoGF8KWU

 

Posted by Colette Lopane-Capella, LMHC, D