PLANET MINDFUL ©

Empowering yourself to Heal by Alison Leigh, MFT

2010-01-12T14:41:00.000-08:00

Empowering yourself to Heal by Alison Leigh, MFT

Mindful Meditations for Executives

2010-01-12T13:31:00.000-08:00

At Planet Mindful we are all but mind-less. We really like to be consciously aware and pay attention to what *is* instead of *what is not*. This year, 2010, I'm continuing to teach mindful meditation but am now opening up to yoga studios around the bay area to share this beautiful gift of relaxation for stressed out executives.
My background is that I'm
1) an avid practitioner and student of yoga and meditation
2) Certified Massage Therapist
3) California State Licensed Somatic (Body-Oriented)
Psychotherapist.
Basic Premise: I help people get reconnected with their body and mind.
I currently teach this class to yoga studios so please send along to anyone you know if you feel like we might be a match:

Mindful Meditation for Executives
By Alison Leigh, MFT,
Mindfulness Meditation Instructor
Mindful Psychotherapy and Conscious Bodywork

Intro to Mindful Meditation for Executives: A journey within
The most important journey you can take is within yourself.
This journey allows you to explore what really matters- YOU.
The path to mindful meditation for executives culminates from years of practice of being mindful, real
and authentic with yourself FIRST. To be in touch with your essence allows you much
greater capabilities within your own self plus helps tremendously with your relationships with others.
You will feel more relaxed, rejuvenated and begin to see how allowing yourself
rest will *increase* your future potential in business and in relationships.
The first and most important relationship begins with you.
Practicing mindfulness, meditation and centering yourself around creating space for
all of that, will increase your drive at work at the same time as allow yourself
to let go of problems that can be self created.
Watch yourself grow and succeed in every day transactions both at work and at home.
Imagine yourself at work, conscious, grateful, and being reminded of how relaxed you are while
you achieve everything you always were meant to.

Alison Leigh Siegel, MFT, CMT
2121 26th St. #202 SF, Ca 94107
Project First Feel then heal
(paving the path toward enlightenment)
firstfeelthenheal@gmail.com
415-377-9851
http://planetmindful.blogspot.com/2009/08/embodied-mindfulness-techniques-to.html

Chakrah Yoga and Mindfulness with Alison Leigh, MFT

2010-01-03T14:26:00.000-08:00

What is Meditation in the traditional sense?

2010-01-03T14:18:00.000-08:00

What is meditation?
Meditation is a grounding and centering practice that people set aside during thier day to focus and gain conscious awareness of their present being state. Meditation is a way for you to cultivate a connection to yourself, your body and your mind all at once.

At the start of practice, I help you slow down your cognitive mind (the one that keeps us up at night) and watch it begin to de-accelerate. After some practice, we learn to stop thoughts and transfer our attention to our being state. When you become adept in meditation, you learn to enter the pinnacle state of meditation called Samadhi. In Samadhi the mind is perfectly merged with Nirvana, the essence of life.

What does meditation do for you?
Meditation recharges your battery, aligns you with what *is* and and brings you into deeper states of consciousness.
It also can bring clarity to your mind thus freeing you up of worries and inhibitions. It also empowers you to accomplish things in the daily world by connecting you to the power that lies within the universe.

Many styles of meditation practice exist today.
They generally involve focusing on energy centers in the body, concentrating on a picture or image, chanting, or breathing exercises. Regardless of the style, they all share a common goal: stopping cognitive thought and going inward. When our thoughts stop, we can connect to worlds of light, power, wisdom, and pure consciousness. You will find that each meditation session brings a little more clarity and power into your life. Meditation takes practice, so don't expect too much too soon. Just stop breath and relax and let the mind flow.
-Alison Leigh, MFT
Mindfulness Instructor

Mindfulness in Action: Alison Leigh, MFT

2009-12-17T10:07:00.001-08:00

Mindfulness in action
I am in the process of writing a book about mindfulness in action. This means taking action with mindfulness. Of course, mindfulness will be addressed more in detail but what i would first like to share here, on this blog, is about the *urgency* of being mindful. This is of course an irony, because to be mindful requires not urgency, but being present and having the ability to reflect what *is*, instead of *what is not*. For this particular blog, I just want to comment on what I think is so important in terms of our world approaching mindfulness with intent. I wish to publish this in a book form one day, but for now, I am just using this blog to share, allow for comments and gather more evidence and experiential data to share with my readers.

So, this is what I've come up with so far.

In this book, I will attempt demonstrate, educate, inspire and procure a new awareness of how to *be* in this world. This includes the state of *becoming* as well as how one actually *is*. This is philosophical and psychological in nature as well as includes roots in Taoism and Buddhism.

Mindfulness has already won great prestige as both a practice as well as a useful and effective tool in business.

The book will compel readers to take better charge of their lives; thus becoming and shifting into a new existence both in body and mind (and spirit). This new alignment will entail many exercises for the reader to do both at home, work , alone and with others.
The purpose of this book is not only to introduce a new paradigm shift but moreover to have the reader actually experience this shift. They will become more conscious of their actions and more purpose driven. With that, the world or at least the ones aware of this book could partake in many more peaceful activities as a sign that they are taking their time to be humans with purpose instead of much of what actively goes on today: purposely driven humans. I will attempt to deliver an explanation of our current society: rat race hell and contrast it with being in loving kindness, mindfulness and a state of awareness where one feels aware of the present moment as opposed to living in the future or the past.

This book comes at a time of urgency for the world to start to begin to understand that there are different ways of living. It has been said that American’s especially feel as if they or others “should do it their way”, or moreoever it seems that we tend to project without mindfulness our egocentric vision as being superior in the world. We now know, as seen by the latest terrorist acts of destruction among other things, that we basically can't expect that this kind of thinking will do any good.

Point is the time is NOW. I would like to concentrate on is this: a change is happening NOW and won’t stop until we take notice.

How does one take notice? What does that mean?

Taking notice is in itself an interesting concept. To notice something is to become aware of it. Becoming aware of something uses the senses to let our psyche know that something *is*. Our experiential feelings, sensations allow us to notice when something is happening because we *feel* it. If we didn't have senses to *feel*, then we wouldn't know. Right?

How can we know however that we have feelings? We could ask, we know because we *are* and we *are* because we know. It is a bit of semantics and also philosophical in nauture that we drive ourselves to know what we know, be who we are, and sit in awareness until we become aware. it is complex and can be difficult to trudge through this thick field of knowingness. This is precisely why being aware is so helpful.

When we are aware, we know what we know, we are who we are and we live Being aware and noticing are disciplines, just like yoga, golf and/or working. It is all the same, but different because when we are “noticing” things, we are aware. If we are aware, then what? We must now look at what it is like to be aware.

The word aware (historical note) comes from…and it means focused, sensate, alive, etc. awareness as a concept has been around for over 3000 years. In this country, it is just making headway.

Time for a break. Now, what I would like you to do is notice what you are feeling, sensating and doing, thinking, etc while you are reading this book. I want you to feel the pages of the book, notice your eyes going back and forth, and noitice for those of you whom don’t have a book in their hands, that you don’t have a book in your hands. Just notice that. notice that this page said to feel your book, and notice that you don’t have one. How is this for you? What did you say to yourself when I said notice the pages? Did you say, “but I don’t’…” ??

In any case, noticing is paying attention to the very small things, the smallest of actions that we usually take for granted on a day to day basis. How many times a day do you notice when you have to go to the bathroom? How do you notice that? you notice that because something in your brain/body (*) is signaling to you that the bladder is full. Right? Right. So, the body communicates to us in many ways and one is so you can notice more fully.
Another example. When you drove to where you are right now, or at least stopped at where you are now to read this, did you notice how you did that? Did you notice yourself getting ready with a jacket or not? Did you notice what you were thinking about on the way here? Did you just wake up or take a nap? Where is your body right now? Do you have any feelings/sensations going through yourself?

If you answered some of these questions affirmative then you probably were aware, or were noticing it. So, what do you do now. NOTHING. You simply keep noticing that you are noticing. Eventually you will shift your conscisouness little by little. Shifiting takes time and sometimes it happens all at once and sometimes it happens in such a small way that you would not have ever noticed. Ever noticed how you grew up from that old highschool picture? Perhaps not. Point is, you couldn’t see or track changes perfectly because life was happening. Part of you was aware and part of you was not. That is the old paradigm.

The new one is about being mindful, aware and noticing. And why again would you want to do this? Because the world is shifting consciosness and the new phase people won’t be able to
What do readers want to know about? I’m not sure I’m producing a book for that reason. I feel I am producing a book as a tool for learning. I feel compelled to share these ideas as a way of making a new dialog with people are shifting into a new state of consciousness. What I mean by consciousness is that it is a state of being. It is also a state of not being. We can argue many things, but the main point is not about the word and what it stands for’ but rather that there is a shift.

If you are not aware of this by reading this book, you will learn to and how to become aware. For some, being aware is something to just think about. A place to “go to” but not to stay for example. Others will have a different viewpoint about how they place themselves in this space. Again, it is not about your thought of the word, but more about a shift.

Throughout the book I will keep shifting and changing and reminding you of things you already think you know. This is to begin to wake you up to the already existing ‘now” that you have just become conscious of. I do that, repeat myself, insert different tones, speak to you louder, etc, because the mind is on autopilot most of the time and can’t get off unless you have someone GET YOU OFF.

About getting off, and you will also see that I use sexuality, humor, insight and metaphor
To trick your brain to begin listening. What did you think of when I said, “get you off?”. Sure, of course and you want to know why? Because our limbic system (we’ll go into this later) is on autopilot in what we call a “reactionary state of being”. (*) It’s job is to pick up the pace, shoot aderenline into your bloodstream so that you can “fight or flight”.

Fight or flight reaction and defense mechanisms have been used forever to keep our animal instincts alive. If you study the animal behavioral model in terms of predatory vs. victim nature, you will see that animals have the very first instinct in the wild to either fight or fleet.

As in the book titled, “Awakening the tiger”, peter levine, ph.d demonstrates an example of fight or flight response mechanisms. To this degree, human beings have not lost their sense of smell, touch, vision, etc because it is the exact thing they need in order to survive. Eat or be eaten. Sink or swim, you get the picture.

So, have I got your attention yet? Good. One of the reasons, like I said that I will be using the same context over and over again is to get your brain to begin to use a system in your body called the “parasymathitic sy.’. This is the system that takes time to slowwwww down. When we relax, calm down, and retire for the day (naturally) we shift over the phisioligical expression of the body into the consciousness piece. (I will explain more here about phisological responses and use candice pert, ph.d to site some examples).

So, what I’m getting at is this: as a human being, we shift. Change is something you can always count on. In terms of how we do this, we are working on that as well. Important thing for you to remember is this: your body will feel the shifting that your mind makes, but only after you notice it.

So, now we open with a topic on “noticing”.

Mindfulness in today’s world
1.What and why is this important?
2.What’s the rush?
3.Why me?
4.Why not me?
5.Can’t a why just be a why.
6.And how

Planet MIndful THRIVES: using mindfulness in healing sexual trauma

2009-11-24T09:58:00.000-08:00

Healing sexual trauma is something that is under represented and part of the reason I believe that is so important to pay attention to it. As written in my blog about women in healing sexual trauma through bodywork and somatic psychotherapy, http://www.justbegoodtoyourself.blogspot.com, you will find some questions you might ask yourself while going through your recovery process. If you are not in your process yet, even better. These questions will help you unravel some things you might want to consider.

PLANET MINDFUL ©: Planet MIndful THRIVES: using mindfulness in healing sexual trauma

2009-11-24T09:55:00.001-08:00

PLANET MINDFUL ©: Planet MIndful THRIVES: using mindfulness in healing sexual trauma

Planet Mindful gets a REBOUND kick

2009-11-13T01:03:00.001-08:00

PLANET MINDFUL: The cause and the solution, by Alison Leigh Siegel, MFT
FIRST IDENTIFY THE PROBLEM
Why: we are a planet of stressed out people. Especially in the West, productivity has become our main focus. The more we produce, the more stress we have.
It is estimated that by the year, 2020 that stress will be the number
one killer in the US if it is not already true today. If you compare our country to others, you will see that we have a basic failure in our health care system. Other countries like China, for example, take the word preventative and actually *do* something about it. Acupuncture, herbal remedies, Tai Chi, etc are all way to *balance* the existence of one person; whereas America focuses on working to the bone until you are so ill you *have* to go the Doctor.

The reason this fails the people is because it is based on a super hero imagined life with white horses and big manly chests. One, is because we rely on others to take care of us. China and the East have relied on more than
just others to take care of themselves. Dating back thousands of years,
you will notice that people took care of themselves through methods like,
reflexology, acupuncture, etc. The life expectancy for countries whom adopt
an Eastern health model are living 20plus extra years on average (research site here).

So, as we continue to produce and stress, productivity may remain in the average range, however our
people are dying. This is also seen with the rise of interest in the private sector among health care practitioners.
people are spending billions of dollars, out of pocket, trying to reach some state of "balance'. you can see
this by all of the products that are consumed that are "health pills'. look at the exercise balls, the equipment
etc. everybody wants a quick answer to their health, but they are seriously missing the point.

No matter how many products they buy, all of the services they get out of network, nothing will ever help
them unless they LEARN TO HELP THEMSELVES. As you can see from online applications, charting systems
done for each individual, people are turning their attention inward. We are a society that is going to
where China has been thousands of years ago and they are going where we were thousands of years ago .
it's like a trade. we get peace of mind which they know how to do well, and they get capitol. (just my theory
of how nations balance themselves between spirituality and materialism.)

So, the idea is to go with the trend that is already taking place. What is happening at all levels, including the economy
ecology, materialism, spiritualism, etc, is that people are making a global shift. Economically, we are "going in". meaning
we are less stuck on the idea that going to work for a corporation is the key to our success. By the result of the economic
crash, people are now beginning to "soul search", something i did 20 years ago. i was a bit early for my being, but later on that.
People are turning to "social networks" and counting on their own linkedin profiles to make changes in careers and
in life. on line dating took off 10 years ago and was looked at being "weird' until everyone heard of those match made
in heaven stories, but they weren't made in heaven, they were made in "match'.

So, going with the trend, the tao of leading and following theory ( ican explain this too), we are encroachingon
an explosion of new like minded people. As mentioned earlier, we are shifiting economically, and spiritually as well.
look at all of the new books, videos out there. self help books offer people a chance to buy something for cheap, and
practice in the comfort of their own homes. but it doesn't stop there. With all of these self help books that are on the
rise (research of self help books increase in percentage figure here), add on's like, "self help "workbooks, " self help
travel packs, "mini-travel packs'. and then there are those tiny little books, (of which i will be demonstrating soon)
for $5.00. people want to change, and they are. they just need the tools to do it. and the money of course.

IDENTIFY THE SOLUTION
the solution to this problem of learning to help themselves comes in steps of progress.

Because we need to slow down stress kills
Values integrity honesty relationships ethical legal
Value prop
Nobody is doing this (creating mindfulness) in this way (with all our
branding techniques) or reaching to the masses like we are
We do it both locally and gliball
Bhag is build an empire of mindful people
Thrusts 1 ground med center development
Build out center on ground
2 askalisonleigh media messages podcast online virtual stuff this
delivers the message in 5 formats
Talk radio
Blog
Podcast
Webinar
Online classes
Virtual stimulTion

3planet mindful includes product development
Pm sells reAl tools is a store
Planet Mindful, Inc

Sandbox is my place used as a lab for creating mindfulness
Virtually throughmedia
Market is everyoneand anyone in San Fran and worldly can gain access
Mustbe proficient at using Internet
Must be able to afford5 dollars at least
Must be adult
With who??
Online business ess that can host our media and technology
Like google publication houses flicker photo people Meetup social
networks facebook Twitter etc
Who on the ground
Production agents for media
Admins for book keeping
Mentors for me
Bus executives
Pr
Product development
Strategists
Funding peeps

"Creating mindfulness globally and locally"
2121 26th St. #202
San Francisco, Ca 94107
Http://www.alisonleigh.net
Askalisonleigh@gmail.com
415-377-9851

On Jul 23, 2009, at 3:23 PM, "Michael Enos"
wrote:

I think before you develop a business/marketing plan, you need a “St
rategic Plan”

A strategic plan gives direction to your business objectives.

The primary elements of a strategic plan are:

Your Vision (purpose) – this is the “why?”
Your Values
Your Brand Promise (value proposition, or what is it about your
business that sets you apart)
A Big Hairy Audacious Goal (BHAG)
3 to 5 “Key Thrusts” (these are your main priorities to focus on
over the next 3 years

You would then have something called a “sandbox” which is
“where are you playing” What market, where, how big, and with who?

After this, you can get into the Goals and Key Initiaitives.

And then after this, you can create a business/marketing plan.

From: Alison Leigh, MFT [mailto:askalisonleigh@gmail.com]
Sent: Thursday, July 23, 2009 3:08 PM
To: Michael Enos
Subject: Re: google searches for inner peace

i know. i'm so on it. problem is i don't know what direction to go
for first!
help!
Alison Leigh Siegel, MFT
Somatic Psychotherapy /Emotional Release Bodywork
askalisonleigh@gmail.com
"we are not here to try to change ourselves. We are here to meet
ourselves where we are."

On Jul 23, 2009, at 2:47 PM, Michael Enos wrote:

Google is just one organization. This stuff is going to catch on.
The movement (no pun intended) needs leaders and visionaries like
yourself.

M.

From: Alison Leigh, MFT [mailto:askalisonleigh@gmail.com]
Sent: Thursday, July 23, 2009 2:32 PM
To: ALIson leigh
Cc: Michael Enos
Subject: google searches for inner peace

Google Searches for Inner Peace
7/16/2009 2:33:31 PM

by Bennett Gordon
Tags: Spirituality, meditation, Google, Shambhala Sun

Inside Google’s headquarters in Mountain View, California, employees
take part in a meditation class called “Search Inside Yourself.”
The program, profiled by Shambhala Sun, is the brainchild of Google
employee number 107, Chade-Meng Tan. Now that Google’s success has m
ade him rich, Meng is devoting his time to popularizing meditation w
orldwide, a goal that he believes will literally bring forth world p
eace.

The classes started as a stress reduction program, but Meng found
that engineers and other Google employees weren’t interested in redu
cing their stress. Now the classes focus on teaching about emotional
intelligence. Among the lessons, employees learn about “mindful ema
iling,” where people are taught to stop after writing an email, take
three breaths, and visualize the recipient’s emotional and mental r
esponse before sending. Meditation experts have been brought into ad
vise the proceedings and tackle the inevitable dilemmas involved in
mixing spirituality with the corporate work environment, including “
Will they truly serve the participants’ lives or just the
company’s goals of efficiency and profits?”

Source: Shambhala Sun (article not available online)

Alison Leigh Siegel, MFT
Somatic Psychotherapy /Emotional Release Bodywork
askalisonleigh@gmail.com
"we are not here to try to change ourselves. We are here to meet
ourselves where we are."

2009-10-14T15:20:00.001-07:00

2009-09-23T22:26:00.001-07:00

Embodied Mindfulness: techniques to adopt for personal wellness

2009-08-04T01:05:00.000-07:00

Planet Mindful, "Your place to be"
At Planet Mindful, we take "being" seriously; however we don't take ourselves too seriously. Our plan is to bring forward conscious awareness (mindfulness) into every day situations. By allowing ourselves and others to "just be", we create an atmosphere of non-judgment, radical acceptance and peace. All too often we find ourselves stressed out and hurried. We don't have the time or patience to really "hear" ourselves. If we listen closely, with full attention to the body, mind and spirit, especially in silent meditation, then we can entertain the notion that "doing" may be just a means to an end; where "being" is practicing the present vs. focusing on end results. My goal for planet mindful is to ultimately reach the masses through education, humor, personal stories and reality based manifestations of earthly desires. (that means "stuff"). My job is to educate you in the reality of your own existence, as you are here on this planet. I can do that through talking, walking, meditating, dancing, creating, circulating, transforming, igniting, and so many other different avenues. Your job is to relate to me what you desire in yourself as you will be the active participant.

In theory, nobody can help you but yourself. We've all heard that before. But, it's really true. When i work with people it's often so they can come to terms with the fact that they have missed some true meaning in their life somewhere along the way. It is my job to help you find yourself, your life's purpose and do it with consciousness, awareness and with mindfulness.

I am writing this blog on the eve of a beautiful full moon and hope that our Planet receives all that it has give which is an endless supply of acceptance and love.
"If you can't do, then BE"

Planet Mindful, Inc.
Alison Leigh Siegel, MFT
2121 26th Street #202
San Francisco, Ca 94107

by Alison Leigh Siegel, MFT, Somatic Psychotherapist, movement teacher, bodyworker, healing artist

The Mindful Gym™ is truly a revolution in health care. Combining the wisdom of both Western and Eastern Healing arts and science, along with movement, breath and mindful living activities, the Mindful Gym is designed and has been researched to address almost every condition of the human body. Dis-eases like chronic pain, emotional, physical, sexual trauma, acute injury, insomnia, addictions, etc, are all being relieved if not completely cured by using these exercises in mindfulness.

THE NEED:
The challenge: In today's society we are increasingly plagued with dis-ease and mental/physical stress that we are not able to access because 1) we are not aware of them and 2) when we are aware we don't have the right tools to use and 3) we self soothe in destructive ways because we don't know other ways to heal ourselves.

DENIAL: when we can't deal, we just ignore a problem, put it "to the side, down, away". All of these directions of placements then become energy patterns that really just lye in the physical-emotional body stored as old trauma. Pain and suffering come from not being in touch with your body on an emotional level so we need to first "touch-in" and find places that have been stuck so then we can move through with conscious awareness and unhook these places for our own healing.

HOW is the mindful gym useful?: We are disconnected at a core level and physically , mentally and spiritually we need to be in touch with our whole selves to achieve complete mind/body wellness.

Solution: complete integration of mindful fitness that address every dimension including conscious bodywork, psycho-spiritual exercises, movement and psychotherapy.

Note from Alison Leigh, MFT: founder of The Mindful Gym™
After almost 20 years in development and practice I bring to you the Mindful Gym. The MG is a total mind/body/spiritual
workout that is founded on more than 30 different practices. I have taken the best and most relevant exercises,
movements, and body practices out of this foundation to develop and create what i believe will be the beginning of a revolutionary mind/body practice that will be spread locally and globally.

There are so many reasons for the development, implementation and application of the MG that it has been challenging on so many fronts’ mainly because the system is so intricate and complex yet at the same time, easy to do and understandable for anyone trying it for the first time.

Benefits of The Mindful Gym include:
*increased vitality, circulation, physical/spiritual awareness
* reduced stress and ability to manage it easily
* sound sleep
* reduced cortisol levels
* relief from arthritis, addictions, and many other medical conditions
* allergy and asthma symptom relief
* lower blood pressure
*increased mobility, flexibility, freedom of movement
*better understanding of the complexities of our psyche
*toned body, toned muscular system
*reduction in physiological symptoms of trauma
*overall better attitude toward life
Posted by askalisonleigh on Thursday, July 09, 2009 Links to this post
Labels: alisonleigh, askalisonleigh, connection, exercise, expressive arts therapy, fitness, gym, mind/body gym, mindfulness, sanfrancisco, somatic, the mindbodystudio
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July 6, 2009
Sexuality and MINDFULNESS...a mixed bag?

The topic of sexuality is no new subject, however when you add "mindfulness" into the mix what do you get? Some people may not know the answer to this question because they are not sure that being mindful can go together with sex. However, I can tell you that being mindful can both enhance and increase the drive to get physical.

Mindfulness, as stated in my recent blogs is about 1) Being aware of your self, your body, and your "being" as it relates to the here and now. Why is this important? Mainly so you can have a more present experience. When you are sexual, a lot is happening all at once. It can seem so hard for some to take things slowly in the midst of something hot and heavy; but studies have revealed that taking it slowly can lead to greater arousal time, and increased libido giving you more lasting power.

So, one might ask, how do I do this? First, you should be familiar with how to get yourself mindful and find someone else that is too; however if that is not available, you can practice with your lover in these ways.

1) Touch your face and/or your partners face. Feel their skin, its sensations, and feel into your own self how that connection feels for you. Relate that experience to your own sense of vulnerability while having them tell you or show you how it is affecting them. This connection allows for mutual touch and in a mindful way.
2) Let them touch you over your clothes to start. This can be very erotic, but even if it gets hot, slow down and breathe. you want it to last. you might giggle, you might grin, you might even feel uncomfortable in the slowness of the sensations you feel. That is all okay. the point is to go slowly, and be mindful. Let the sensations and the talk about what is happening on a somatic level for each individual take you into a deeper place of being. Realize you still have your clothes on and so much has happened already.

3) Sigh. When you take in a feeling of pleasure, let it be known. Inhale and exhale with voice. Give your sensual and sexual experience a louder voice. Allow it to roll out of your mouth into the air, and be mindful of all that happens afterward. Check in with your partner and ask them how they are feeling. Again, this is all about connection and not yet about sexual gratification. We are elongating this process.
Posted by askalisonleigh on Monday, July 06, 2009 Links to this post
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Planet Mindful: Your place to "be"
Please take your time, read through. I accept edits. (:
Just be. That is all you need to know ....
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Alison Leigh, MFT
San Francisco, California, United States
I am a somatic (mindbody) psychotherapist, healer, whole body intuitive and a leader in mindful fitness. My primary focus is on creating mindfulness through integrative approaches using movement, exercise, therapy and psychotherapy as it relates to well-being. Helping people get back in touch with their bodies, (and minds) is my forte. I've helped thousands of people calm and de-stress their lives through the use of somatic psychotherapy, guided imagery, touch therapies, massage, acupressure, The Hakomi Method and mindfulness based stress reduction services to offices and homes. Currently, I am developing, "Planet Mindful, Inc." which will be a platform for multimedia services including videos, books and products all related to helping people become more mindfully conscious therefore learning to live the best life they can for themselves and for others connected to them. The most current trend in fintess: askalisonleigh's : The Mindful gym http://mindfulgym.blogspot.com/ http://movingmindfulness.blogspot.com/

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More than just mindful emailing...embodied email

2009-08-04T00:01:00.000-07:00

Email Mindfulness in Five Simple Steps

Mindfulness in emailing.
Email for mindfulness, not mindlessness.

A while back Google announced that stress relief was helping some employees, but moreover the latest concept was mindful emailing. I agree that meditation needs to be incorporated during work hours as well as on lunch breaks. People know the meaning of meditation, but when i talk about it, most people say, well, yeah, i have to find time to do that.

With this approach, mindful emailing, you just take these steps and kaboom. That is what Google recommends. I don't disagree but would like to add a few more mindful steps. The main idea I want to share is that mindfulness includes using the body as a resource. It's hard to do anything mindful if you are not aware of what you are doing.

So, I ask you to choose a body part. I like to start with the feet.
1. Feel your feet. seriously. push them into the floor. wiggle your toes. do you feel them? If you do, you are one step to becoming more "in touch". Don't feel shy. I promise you are getting mindful.

What I'm describing is what i like to call, "getting into your body". What that means is mainly "getting out of your head". To Eastern Buddhists, you wouldn't have to tell them this because they are already embodied beings. In other words, they don't necessarily separate the body from the mind.

Here's where Western Science fails us. In any case, for the purpose of this blog for now, go ahead and do number one then number two.

2. Sensate. Basically that means take a breath, feel into any sensations you might be having, and breathe out. You are now becoming aware of yourself in a different context that is still focused, yet you are really changing frequencies. (later on that too). You're actually focusing away from the noise in your brain to the mind state of your body.

Example, have you ever have a conversation with your parents, or someone authoritarian, and then all of a sudden, a friend or lover walk into your space and you pause, change your tone and frequency, and say, "i'll be with you in just a minute"? When you talk with different people, you use different tones. You may not be aware of it, but you do, even if it is very slight.

Point is: we change. Our vibrations change, our responses and actions change. We change our minds all the time. How? Shifts in consciousness. That is what mindfulnss is. A shift in awareness from the outside to the inside.

3. While you are in the zone, keep breathing. Feel your body. Sense it. While you are feeling, notice your body. Then check in with yourself about how you feel THEN SEND the email. You have now performed emotional embodied emailing. congrats!

Google ideas:

1. Meditate every day, at least five minutes

2. After typing an email, decide if it’s just an easy one (e.g. confirming lunch date). If it is, send it right away. If not (or if in doubt), then….

3. Take three breaths.

4. Look at it again, imagining the other person (or people) receiving it. How will they react?

5. Alter it if needed and send if needed. Sometimes you may decide at this point not to email at all or to phone or find the person instead.

http://themindfulgym.blogspot.com/

Alison Leigh Siegel, MFT: Resume

2009-07-24T15:34:00.001-07:00

Clinical Experience New Perspectives Center for Counseling (2003-2007)
Anxiety and depression
Couples counseling
Co-dependency
Addictions
Anger and stress management
Self-esteem and empowerment
Eating disorders (Bulimia, Anorexia, Body Dysmorphic Disorder)
Sexual, physical, and emotional abuse
Trauma recovery/rehabilitation,
Intimacy
PTSD (Post traumatic Stress Disorder)
Chronic pain/terminal illness
Psychosomatic illness
Mood disorders
Trichotillomania
Personality disorders (Borderline, OCD)
Gender/Identity disorders
Sexual dysfunction
In addition, I have also done life coaching and career counseling.
University of California, San Francisco- UCSF- (2002-2007)
Worked with cancer patients, their families and led support groups.
Developed and maintained A research project entitled "The Life Tapes Project" in which patients record their life stories as a way to validate the meaning and significance of their life which then then can be shared as a recorded legacy for future generations. The Life Tapes Project has been published in the Journal of Oncology.
California Pacific Medical Center (2001-2003)
Provided Psychotherapy, Guided Imagery, and Visualization (pre and post surgery) for individuals with: HIV, cancer, heart disease, and other life threatening illnesses.
End of life: Pediatrics and geriatrics
Led workshops in stress-management, pain relief, and mind/body relaxation.

Education California Institute of Integral Studies
M.A. Clinical Psychology, Somatic Psychology 2002
University of Wisconsin, Madison
B.A. Psychology, 1992

Certificates Certificate of completion of 2 year comprehensive training in The Hakomi Method, 350 hours
Certified in Integrative Medicine and Spirituality at the California Pacific Medical Center, 500 hours
Certified and Licensed Massage therapist, 6500 hours

Additional Training The Rosen Method Bodywork- Marion Rosen
Anna Halprin's Dance for Life- Anna Halprin, Ph.D
Fundamentals of Accupressure -Michael Reed Gach, Ph.D
Cells and the Sacred-Sondra Barrett, Ph.D
Embodied Anatomy-Terri Katz, PT
Psychology of Play- Jaques Verduin, M.A.
Law and Ethics-Padma Catell, Ph.D
Family Dynamics- Tina Stromsted, Ph.D
Advanced Family Therapy- Jonathan Rosenfeld, Ph.d
Sensory Awareness-Judith Weaver, Ph.D
Human Sexuality-Jack Morin, Ph.D
Human Development- Alan Kubler, Ph.D
5 Element Theory of Chinese Medicine, Jon Elke, C.M.T.

Affiliations American Massage Therapy Association, Ethics Instructor
United States Association for Body Psychotherapy Professionals
European Association for Body Psychotherapy Professionals
California Association of Marriage and Family Therapists
The Hakomi Institute

Other Interests Emotional Release Bodywork
Yoga and Pilates
Buddhism
Eastern philosophy, Chinese Taoism, and Five Element Theory
Psychoneuroimmunolgy (how emotions affect physical health)
Feng Shui
----------------

Emotional Intelligence: the next big thing in business

2009-07-23T17:26:00.000-07:00

Many of you have probably heard the term, "Emotional Intelligence". If you haven't, this term refers to " an ability or capacity to perceive, assess, and manage the emotions of one's self, and of others. Our EQ, or Emotional Quotient, is how one measures Emotional Intelligence.
http://www.ihhp.com/what_is_eq.htm

Question is, why is this important?
Not only is it important to know and apply this to our every day ways of being, but it is and has been studied to show that some of the countries top leaders have not only intellect, but have a great capacity to reach the heights of their EQ (emotional intelligence quotient).

Part of me laughs at this, because back in the day when i was applying to jobs, emotions meant almost absolutely nothing. It was all about what you knew, who you knew, and in order to "get" a job, you must know something relevant and it wasn't much later in the game that feelings and emotions even got a highlight.

In fact, in the year 2008 with the economic crash, more and more people are soul searching and looking for answers that are just not found in books. Not even found on the Internet these days, can one simply be "emotionally intelligent'. No, that takes more than just a good test score.

Emotions have the potential to get in the way of our most important business and personal relationships. According to John Kotter of Harvard Business School: “Because of the furious pace of change in business today, difficult to manage relationships sabotage more business than anything else - it is not a question of strategy that gets us into trouble; it is a question of emotions.”

businesses these days are throwing money into this, in fact, as recent polls have shown the increase in trends toward making "people" feel better in the workplace. I have to laugh again, because when i began my company in 1998, called, "aliviate" which was not in fact a company, but more a few of us running from company to company in silicon valley producing stress relief and chair massage to the 24/7 crowds at google, and other companies, still, nobody planned on having emotions be such a hot topic in the years to come.

Now, companies are paying a lot to research, "what do people really want." in fact, human resources are making big efforts to find out what kind of people they really want in theoffice. what kind of "things" we need to do to keep them.

When i was in working in the 90's we were just gophers. people who were trying to do everything to please our bosses. my oh my, we have come a long way.

So, how does this affect you? well, it may or may not. my goal for you is 1) to discover this tool, EI as one being at the forefront of business in the years to come.
2) for me to teach you the skills in becoming more efficient at EI. i wouldn't be suprised if they are not starting companies already making candidates fill out these EI questionairs.

however even with all of this knowledge, one thing still remains true. We are human beings and that means something. No matter what the business, we still have relationships, and we still have to work together, even if it means learning skills some of us don't even know.

Emotions have the potential to get in the way of our most important business and personal relationships. According to John Kotter of Harvard Business School: “Because of the furious pace of change in business today, difficult to manage relationships sabotage more business than anything else - it is not a question of strategy that gets us into trouble; it is a question of emotions.”

Planet Mindful, "Your place to be"

2009-07-23T15:15:00.000-07:00

At Planet Mindful, we take "being" seriously; however we don't take ourselves too seriously. Our plan is to bring forward conscious awareness (mindfulness) into every day situations. By allowing ourselves and others to "just be", we create an atmosphere of non-judgment, radical acceptance and peace. All too often we find ourselves stressed out and hurried. We don't have the time or patience to really "hear" ourselves. If we listen closely, with full attention to the body, mind and spirit, especially in silent meditation, then we can entertain the notion that "doing" may be just a means to an end; where "being" is practicing the present vs. focusing on end results. My goal for planet mindful is to ultimately reach the masses through education, humor, personal stories and reality based manifestations of earthly desires. (that means "stuff"). My job is to educate you in the reality of your own existence, as you are here on this planet. I can do that through talking, walking, meditating, dancing, creating, circulating, transforming, igniting, and so many other different avenues. Your job is to relate to me what you desire in yourself as you will be the active participant.

In theory, nobody can help you but yourself. We've all heard that before. But, it's really true. When i work with people it's often so they can come to terms with the fact that they have missed some true meaning in their life somewhere along the way. It is my job to help you find yourself, your life's purpose and do it with consciousness, awareness and with mindfulness.

I am writing this blog on the eve of a beautiful full moon and hope that our Planet receives all that it has give which is an endless supply of acceptance and love.
"If you can't do, then BE"

Planet Mindful, Inc.
Alison Leigh Siegel, MFT
2121 26th Street #202
San Francisco, Ca 94107
Meetup with other like minds...RED HOT
http://www.meetup.com/Red-Hot-Minds-A-Mindfulness-Meetup-Group-San-Francisco/

The Mindful Gym...the next big thing in fitness

2009-07-10T00:47:00.000-07:00

http://mindfulgym.blogspot.com/

2009-07-09T23:08:00.000-07:00

by Alison Leigh Siegel, MFT, Somatic Psychotherapist, movement teacher, bodyworker, healing artist

The Mindful Gym™ is truly a revolution in health care. Combining the wisdom of both Western and Eastern Healing arts and science, along with movement, breath and mindful living activities, the Mindful Gym is designed and has been researched to address almost every condition of the human body. Dis-eases like chronic pain, emotional, physical, sexual trauma, acute injury, insomnia, addictions, etc, are all being relieved if not completely cured by using these exercises in mindfulness.
TESTOMONIALS
http://www.yelp.com/biz/alison-leigh-siegel-mft-san-francisco-2

THE NEED:
The challenge: In today's society we are increasingly plagued with dis-ease and mental/physical stress that we are not able to access because 1) we are not aware of them and 2) when we are aware we don't have the right tools to use and 3) we self soothe in destructive ways because we don't know other ways to heal ourselves.

DENIAL: when we can't deal, we just ignore a problem, put it "to the side, down, away". All of these directions of placements then become energy patterns that really just lye in the physical-emotional body stored as old trauma. Pain and suffering come from not being in touch with your body on an emotional level so we need to first "touch-in" and find places that have been stuck so then we can move through with conscious awareness and unhook these places for our own healing.

HOW is the mindful gym useful?: We are disconnected at a core level and physically , mentally and spiritually we need to be in touch with our whole selves to achieve complete mind/body wellness.

Solution: complete integration of mindful fitness that address every dimension including conscious bodywork, psycho-spiritual exercises, movement and psychotherapy.

Note from Alison Leigh, MFT: founder of The Mindful Gym™
After almost 20 years in development and practice I bring to you the Mindful Gym. The MG is a total mind/body/spiritual
workout that is founded on more than 30 different practices. I have taken the best and most relevant exercises,
movements, and body practices out of this foundation to develop and create what i believe will be the beginning of a revolutionary mind/body practice that will be spread locally and globally.

There are so many reasons for the development, implementation and application of the MG that it has been challenging on so many fronts’ mainly because the system is so intricate and complex yet at the same time, easy to do and understandable for anyone trying it for the first time.

Benefits of The Mindful Gym include:
*increased vitality, circulation, physical/spiritual awareness
* reduced stress and ability to manage it easily
* sound sleep
* reduced cortisol levels
* relief from arthritis, addictions, and many other medical conditions
* allergy and asthma symptom relief
* lower blood pressure
*increased mobility, flexibility, freedom of movement
*better understanding of the complexities of our psyche
*toned body, toned muscular system
*reduction in physiological symptoms of trauma
*overall better attitude toward life

Sexuality and MINDFULNESS...a mixed bag?

2009-07-06T19:13:00.001-07:00

The topic of sexuality is no new subject, however when you add "mindfulness" into the mix what do you get? Some people may not know the answer to this question because they are not sure that being mindful can go together with sex. However, I can tell you that being mindful can both enhance and increase the drive to get physical.

Mindfulness, as stated in my recent blogs is about 1) Being aware of your self, your body, and your "being" as it relates to the here and now. Why is this important? Mainly so you can have a more present experience. When you are sexual, a lot is happening all at once. It can seem so hard for some to take things slowly in the midst of something hot and heavy; but studies have revealed that taking it slowly can lead to greater arousal time, and increased libido giving you more lasting power.

So, one might ask, how do I do this? First, you should be familiar with how to get yourself mindful and find someone else that is too; however if that is not available, you can practice with your lover in these ways.

1) Touch your face and/or your partners face. Feel their skin, its sensations, and feel into your own self how that connection feels for you. Relate that experience to your own sense of vulnerability while having them tell you or show you how it is affecting them. This connection allows for mutual touch and in a mindful way.
2) Let them touch you over your clothes to start. This can be very erotic, but even if it gets hot, slow down and breathe. you want it to last. you might giggle, you might grin, you might even feel uncomfortable in the slowness of the sensations you feel. That is all okay. the point is to go slowly, and be mindful. Let the sensations and the talk about what is happening on a somatic level for each individual take you into a deeper place of being. Realize you still have your clothes on and so much has happened already.

3) Sigh. When you take in a feeling of pleasure, let it be known. Inhale and exhale with voice. Give your sensual and sexual experience a louder voice. Allow it to roll out of your mouth into the air, and be mindful of all that happens afterward. Check in with your partner and ask them how they are feeling. Again, this is all about connection and not yet about sexual gratification. We are elongating this process.

TRANFORMING the HEART: An integrated approach to mind/body healing

2009-07-01T11:07:00.000-07:00

To deepen into your heart, or "heart chakrah", you must first
1) Be aware of where it is. In Western Medicinal terms the heart refers to the "physical" place in your body. In the East, or using Taoist and Buddhist principles, the HEART resides as an energy source located in the "heart chakrah" center. This location is esoteric, mystical and derived from the knowledge of the astral plane. (more on energy systems later).

GREEN: The color green (and sometimes pink) symbolizes the heart chakrah. This love center of our human energy field is often the focus when we want to heal our hearts. Some examples of healing would be to utilize this chakrah as fruitful reform in changing and transforming our pain into pleasure.

Examples are: transforming hurtful situations like divorce/ separation, grief process, emotional abuse, abandonment, adultery into acceptance and mindful presence. In addition, Physical illnesses brought about by heartbreak require that an emotional healing occur along with the physical healing. Learning to love yourself is a powerful first step in securing a healthy fourth chakra. The "wounded child" resides in the heart chakra.#
# Sanskrit Name - anahata http://en.wikipedia.org/wiki/Sanskrit

More on Muladhara Chakrah, EARTH ENERGY

2009-06-30T00:46:00.000-07:00

http://hinduism.iskcon.com/tradition/1203.htm

Chakrah system analysis

2009-06-30T00:18:00.000-07:00

The Mindful Gym™'s creator, Alison Leigh Siegel, MFT, Somatic Psychotherapist and wellness educator, refers to the Chakrah system as being one of the most powerful tools in healing emotional issues. In a typical body/mind session, she will guide you through your energetic "emotional body" system, and give you a detailed awareness of what areas of stagnation you are holding.

1st Chakra: MULADHARA meaning ‘root of our support’
Commonly known as the base centre
Location: perineum, base of spine
Colour: Red
Element: Earth
Governs: The kidneys, adrenals, pelvis, hips, knees, lower back, sciatic nerve, bowel movement.
Traditional development ages: 0-7 years

2nd Chakra: SVADHISHTHANA meaning ‘your own dwelling place’
Commonly known as the sexual centre
Location: between the genitals and naval
Colour: Orange
Element: Water
Governs: The genitals, reproductive organs, bladder and prostate.
Traditional development ages: 7-14 years

Key Words: Self Worth and Emotional Boundaries

3rd Chakra: MANIPURA meaning ‘dwelling place of jewels’
Commonly known as the power centre
Location: at the solar plexus
Colour: Yellow
Element: Fire
Governs:: The spleen, liver, gall bladder, stomach and pancreas
Traditional development ages: 14-21 years

Key Words: Power and Ego

4th Chakra: ANAHATA meaning ‘that which is ever new’
Commonly known as the heart centre
Location: at the centre of the chest
Colour: Emerald Green
Element: Air
Governs: The physical heart, lungs and thymus
Traditional development ages: 21-28 years

Key Words: Giving and Receiving

5th Chakra: VISHUDDHA meaning ‘purest of the pure’
Commonly known as the throat centre
Location: at the throat
Colour: Sky Blue
Element: Ether or Space
Governs: The vocal chords, thyroid and voice
Traditional development: ages 28-35 years

Key Words: Communication and Creative Expression.

6th Chakra: AJNA meaning ‘command’
Commonly known as the third eye
Location: on the forehead between the eyebrows
Colour: Indigo
Element: Light
Governs: The pituitary Gland
Traditional development: ages 35-42 years

Key Words: Perception and Self Reflection.

7th Chakra: SAHASRARA meaning ‘thousand-petalled lotus’
Commonly known as the crown centre
Location: at the crown of the head
Colour: Violet, Gold orWhite

Element: Consciousness
Governs: The pineal Gland
Traditional development: ages 42-49 years

2009-06-29T00:07:00.000-07:00

CAT got your TONGUE?

2009-06-25T18:49:00.000-07:00

Perhaps you feel choked up, not heard or plain, just too tired to verbally reach out. So, you want to say something but you just can't. Okay, then. Follow these steps toward accelerating the vibration of your voice.

1) Use A-E-I-O- and U with different voices. Say them out loud if you can. Now, say them again, but this time, use a different voice. Perhaps someone you know or in the tone of a song you like. The main objective is to use different vocal tones to begin to listen to yourself.

2) After saying it, now take your hand and put it on your larynx. FEEL the sensation of the vibration...a-e-i-o-u. Feel silly yet? Don't. It works. Do it again until you can really feel each vowel like you are saying it for the first time. Get used to your voice. Perhaps something else will come out as well.

3) Go look in the mirror at yourself. Good. Now, do it again. I know- you may feel funny, but again, trust me. It works.

4) Write down all the feelings that went through a) your head and b) your body and don't forget to write down all the judgements, fears, anxieties too. When you are finished- look at what you wrote and then email me your thoughts, expressions. You have now completed a very awkward exercise however tap into how you feel now compared to how you felt when you started. Sure, there might not be a huge shift, but i can tell you there will be a shift even a small one counts.

How to GROUND and Center Yourself

2009-06-25T18:41:00.000-07:00

Feeling stuck? These mindful and grounding exercises will help you be in the moment, breathe and develop a better sense of self.

1) The number one thing to do first is:
To honor yourself first. That comes before taking care of anyone else...remember, you are first! This may look or sound just like just words because so many of us hear people telling us that; however what it means for you is this: Accept where you are now, today, because it took you many years of struggling to get here. You made it here! think about that! What that means in terms of accepting this mindful and conscious state is to go ahead (i’m giving you permission) to embody that on a level that has not reached you in a while. We will do this together through our work. You will be performing the touch piece though, since i’m not there. Even if i was, you can do this on your own. You have the power to change yourself, don’t forget that.

2) Acceptance.To be more detailed, you might say, “I accept my body the way it is now. You might repeat this while lying on the couch or somewhere comfortable and putting your hand on your stomach. Breathe in with your “buddah belly” (the area just beneath your belly button allowing your belly to rise with great breath and fall with each exhalation. It might look like something like this (see video)

3) Add words. While you are breathing in big deep breaths (and make sure they are big and deep), you will say to yourself quietly or out loud, “I accept myself now”. Then after really getting this, do it more, with more words. “I accept myself now and my body as it is right now”. Then, “I accept myself now, my body now and I accept my body as a whole”. Keep doing variations of this meditation, each time adding more words, but not too many words that it clutters the mind. The point is to keep vibrating at a level of comfort for you. If you feel something in the middle of any of these affirmations, stop and rest. Your body is telling you something. Listen.

4) LISTEN AND Feel it. Next step is while you are breathing, to actually feel your breath (which is a different motion), and accept this gift you are giving to yourself on all levels of sensations. Give yourself permission to allow any emotion, sensation or feeling to arise without any judgement (from our inner critic). That means if something comes into your mind, like, “i don’t believe myself, this is not true for me, etc” is then to continue hearing that voice and then commenting inside to yourself, “Oh, that is interesting”. Allowing yourself to just notice and not judge will help that thought gets its “fill” and since you don’t give it any power, it won’t last. It will just release from you. Then, continue back to your original state of breathing in acceptance of your “whole body” and then releasing with ease (inhalation through nose, exhalation through mouth)

5) Pace yourself, go at your own pace.I want you to try this for a bit because we want you to take this process slowly. Due to the injury of the body/mind connection from the trauma, we want to control our own pace. That means that we do things with incredible detail to pace. We don’t go fast, or too slow. We only go how we want to go. We are back in control of our bodies now in this time and we need to allow for that pace.

6) Repeat. All of these points are really important, so try and do them over and over again. To repeat, find somewhere comfortable to sit/lye, and then place your hand to the part of your body (stomach now) and begin taking deep breaths. Then, feel the inhalation/exhalation and then begin your affirmation (s).

The last piece is the most crucial, which is to “see what comes up” from this. The point then, is to make allowance for the feelings that were lost/stuck in our past and now give it a new freedom point for which to take off and for which to land.

Let me know how it goes.
Much love and respect to you and your sacred body temple.

Alison Leigh Siegel, MFT
2121 26th Street #202
San Francisco, Ca 94107
http://www.justbegoodtoyourself.blogspot.com/
askalisonleigh@gmail.com
415-377-9851

Healing Affirmations/Meditations for Releasing "Stuck" emotions

2009-06-25T18:26:00.000-07:00

There are many steps to healing ourselves and our bodies. Many people ask me, "what can i do when i'm not in session?". I love that question because it #1) shows me you are taking responsibility for your own healing which is really hard to do! So, first, congratulations! To begin with : i will explain some small steps you can do at home or own your own time when you feel "stuck" and really just need to feel yourself, calm down, or get in touch with your emotions.

#1) HONOR yourself and your process FIRST . That comes before taking care of anyone else...remember, you are first! This may look or sound just like just words because so many of us hear people telling us that; however what it means for you is this: Accept where you are now, today, because it took you many years of struggling to get here. You made it here! think about that! What that means in terms of accepting this mindful and conscious state is to go ahead (i’m giving you permission) to embody that on a level that has not reached you in a while. We will do this together through our work. You will be performing the touch piece though, since i’m not there. Even if i was, you can do this on your own. You have the power to change yourself, don’t forget that.

2) Acceptance.To be more detailed, you might say, “I accept my body the way it is now. You might repeat this while lying on the couch or somewhere comfortable and putting your hand on your stomach. Breathe in with your “buddah belly” (the area just beneath your belly button allowing your belly to rise with great breath and fall with each exhalation. It might look like something like this (insert picture, video, etc).

3) Add words. While you are breathing in big deep breaths (and make sure they are big and deep), you will say to yourself quietly or out loud, “I accept myself now”. Then after really getting this, do it more, with more words. “I accept myself now and my body as it is right now”. Then, “I accept myself now, my body now and I accept my body as a whole”. Keep doing variations of this meditation, each time adding more words, but not too many words that it clutters the mind. The point is to keep vibrating at a level of comfort for you. If you feel something in the middle of any of these affirmations, stop and rest. Your body is telling you something. Listen.

4) Feel it. Next step is while you are breathing, to actually feel your breath (which is a different motion), and accept this gift you are giving to yourself on all levels of sensations. Give yourself permission to allow any emotion, sensation or feeling to arise without any judgement (from our inner critic). That means if something comes into your mind, like, “i don’t believe myself, this is not true for me, etc” is then to continue hearing that voice and then commenting inside to yourself, “Oh, that is interesting”. Allowing yourself to just notice and not judge will help that thought gets its “fill” and since you don’t give it any power, it won’t last. It will just release from you. Then, continue back to your original state of breathing in acceptance of your “whole body” and then releasing with ease (inhalation through nose, exhalation through mouth)

5) Pace yourself, go at your own pace.I want you to try this for a bit because we want you to take this process slowly. Due to the injury of the body/mind connection from the trauma, we want to control our own pace. That means that we do things with incredible detail to pace. We don’t go fast, or too slow. We only go how we want to go. We are back in control of our bodies now in this time and we need to allow for that pace.

6) Repeat. All of these points are really important, so try and do them over and over again. To repeat, find somewhere comfortable to sit/lye, and then place your hand to the part of your body (stomach now) and begin taking deep breaths. Then, feel the inhalation/exhalation and then begin your affirmation (s).

The last piece is the most crucial, which is to “see what comes up” from this. The point then, is to make allowance for the feelings that were lost/stuck in our past and now give it a new freedom point for which to take off and for which to land.

Let me know how it goes.
Much love and respect to you and your sacred body temple.

Alison Leigh Siegel, MFT
2121 26th Street #202
San Francisco, Ca 94107
http://www.justbegoodtoyourself.blogspot.com/
askalisonleigh@gmail.com
415-377-9851
http://www.alisonleigh.net/