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Heartspace Wellness Services

As a psychology graduate and a certified meditation teacher and massage therapist, Afrodite draws up

02/10/2021

Today think about all that you are instead of all that you are not.

30/09/2021

This exercise synchronizes your breath and movement. Connecting with the horizon is a practice that will center and ground your stress. We have a tendency to become narrow focused when stressed, and opening to the wider horizon is a way to enlarge the “small worldview” we can get stuck in. This is a wonderful tool to use when time is limited for a longer somatic practice. This can be done anytime, even when you only have five minutes.

25/09/2021

Seasons come and go, and we keep changing, evolving and adapting. Every manifestation of our being is there for a reason. Cherish yourself in every moment.

22/09/2021

This breathing exercise requires you to focus on something other than events that have the potential to elicit a stress response. In this case, you focus on your breathing. Be sure not to try to control the rate of your breathing. Instead, regulate the phases of your breathing: inhalation and exhalation. Inhale deeply and slowly, and exhale completely and slowly. Each colour brings a different quality to our system. You can think of it as colour therapy, where you intuitively observe the effects of each colour on your mental state.

20/09/2021

Compassion comes from integrating the shadow with the self; as depicted in astrologer's Steven Forrest's words, the sign of Scorpio brings such topics to the table:"...a young man who did military service in the Middle East might get very shaky one day and tell you how he “emptied his M-16 into a house once just to shut them up.” That is murder most foul, of course – but if you are doing well on your Scorpionic path, you will be living close enough to your own shadow to know that anyone could collapse morally under the strain, endless tragedy, and sheer exhaustion of combat. Your first reaction will probably not be “this murderer,” but rather “this poor young man.” You understand that he now has to live with this wound on his soul for lifetimes. In the words of the good Christians, if you are doing well on the Scorpio path, you can “separate the sin from the sinner.”

17/09/2021

Boundaries help define your personal space. Boundaries can be physical, emotional, verbal, behavioral and spiritual. They can also be strong, rigid, loose, open, flexible, distant, close, merged, or fluid. There are internal boundaries and also external boundaries between you and other people. This exercise will help you reflect on your boundaries.

15/09/2021

Insight of the day: how to approach and start healing trauma.

13/09/2021

To improve your communication with others, you may need to plan time for discussions. In setting up such times, it is wise to do the following:

11/09/2021

The lunar breath is a soft and diffusing breath. It serves to melt tension in the body and regulate anxiety. This reminds the body to activate the parasympathetic response. Because the lunar breath is a very gentle breath and can be done internally, it’s good for people who feel self-conscious about breathing techniques in general. Closing your eyes and listening to your own breath if you feel safe doing so is encouraged.

Source:
Mischke-Reeds, Manuela. Somatic Psychotherapy Toolbox: 125 Worksheets and Exercises to Treat Trauma & Stress . PESI Publishing & Media

08/09/2021

This is a very challenging thing to do and some may find it impossible, but if not done the world of alchemy will simply seem to be an ancient irrational pursuit with little or no relevance to the present-day practice of psychotherapy when in fact alchemical symbols can be used as metaphors for the unconscious processes.

Source:
Mathers, D., (2014). Alchemy and Psychotherapy: Post-Jungian Perspectives. Routledge

06/09/2021

Keep a diary recording:
1. Stressors for that day:
a. Routine stressors (experienced often).
b. Unique stressors (seldom encountered).
2. Reactions to each stressor encountered:
a. Psychological reactions (e.g., fear, anxiety, confusion).
b. Physiological reactions (e.g., perspiration, increased pulse rate, muscle tension).
c. Behavioral reactions (e.g., became aggressive, called a friend).
3. Means of coping with each stressor.
4. Better means of coping that might have been attempted.
5. Relaxation techniques tried that day.
6. Effectiveness of these relaxation techniques.
7. Sensations during that day:
a. Bodily sensations (e.g., headache, stomach discomfort, backache).
b. Mind sensations (e.g., anxiety attack, feelings of insecurity, sense of
being rushed).

03/09/2021

Most people breathe by expanding the middle third of their chest (approximately at the sixth rib down). This is known as thoracic breathing.
However, the more relaxing and healthier form of breathing is to expand the belly, lower costal breathing. This is called diaphragmatic breathing because you expand the diaphragm when you breathe this way.
It is basic to all forms of relaxation.
It is effective as an immediate response to stress as well as helps in treating migraine, Raynaud's disease, hypertension and asthma.

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