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Speaker 1: Welcome to the Therapy for a Black Girls Podcasts, a

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Speaker 1: weekly conversation about mental health, personal development, and all the

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Speaker 1: small decisions we can make to become the best possible

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Speaker 1: versions of ourselves. I'm your host, Dr Joy Hard and Bradford,

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Speaker 1: a licensed psychologist in Atlanta, Georgia. To get more information,

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Speaker 1: visit the website at Therapy for Black Girls dot com.

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Speaker 1: And while I hope you love listening to and learning

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Speaker 1: from the podcast, it is not meant to be a

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Speaker 1: substitute for a relationship with a licensed mental health professional. Hey, y'all,

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Speaker 1: thanks so much for joining me for session seventy eight

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Speaker 1: of the Therapy for Black Girls podcast. Today, we have

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Speaker 1: a repeat guest with us to talk all about mindfulness.

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Speaker 1: You may remember Shawna Murray Brown from session forty six

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Speaker 1: where we discuss mental health needs of activists. If you

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Speaker 1: haven't listened to that one already, you definitely want to

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Speaker 1: add it to your playlists. Shawna is the director and

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Speaker 1: founder of Kindred Wellness in integrated practice dedicated to honoring culture,

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Speaker 1: expanding mindfulness, and holding safer space for change makers, black women,

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Speaker 1: leaders and their families to heal. Shawna is a licensed

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Speaker 1: clinical social worker in the state of Maryland, Keygong instructor, speaker,

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Speaker 1: and mind body medicine practitioner. She holds a master's degree

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Speaker 1: in social work from the University of Maryland Baltimore and

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Speaker 1: a Bachelor of Science and Criminology and Family Science from

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Speaker 1: the University of Maryland College Park. Shawna and I chatted

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Speaker 1: about the definition of mindfulness. She addressed some of the

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Speaker 1: myths you may have heard about mindfulness, She shared some

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Speaker 1: ways you can begin to incorporate it into your life,

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Speaker 1: and of course, she shared her favorite resources. If you

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Speaker 1: hear something while you're listening that really connects with you,

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Speaker 1: please share it with us on social media using the

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Speaker 1: hashtag tv G in session. Here's our conversation. Thank you

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Speaker 1: so much for joining us again today, Shawn and you

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Speaker 1: were a highly requested return guests. Um, so I'm happy

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Speaker 1: you were able to come back and chat with us

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Speaker 1: again today. I'm so excited all the time. Likewise, likewise,

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Speaker 1: so I know, Shanna, and I am so impressed by

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Speaker 1: how you really do such a great job. I think

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Speaker 1: of like really doing the whole mind, body, spirit, using

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Speaker 1: all of that in your work. And so I specifically

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Speaker 1: wanted to hear you talk more about mindfulness and how

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Speaker 1: you use mindfulness in your practice, But want to start

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Speaker 1: by giving our listeners a definition of mindfulness. And I

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Speaker 1: think sometimes people hear that we're and don't really know

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Speaker 1: what it means. Okay, awesome, I can absolutely share so mindfulness.

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Speaker 1: So there are a lot of different definitions out there,

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Speaker 1: there is no one set definition, but the definition I

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Speaker 1: use is focusing on one thing in the moment, non judgmentally,

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Speaker 1: and so it's a state of awareness of being, of

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Speaker 1: being and noticing what it's coming up for you. Okay.

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Speaker 1: So I think that non judgmental and like one thing

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Speaker 1: at a time pieces probably what trips a lot of

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Speaker 1: people up. And and I think, you know, it would

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Speaker 1: be important to kind of explain because I think people

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Speaker 1: struggle with mindfulness sometimes because they like get upset with

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Speaker 1: themselves that their mind does wander. But of course our

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Speaker 1: mind wanders because it's kind of meant to do that, right,

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Speaker 1: So can you talk about like how mindfulness actually looks

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Speaker 1: in practice, that it's not really about like trying to

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Speaker 1: ignore all of your other thoughts. Yeah. So when I

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Speaker 1: first started to learn about like mindfulness, I was first

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Speaker 1: introduced to it through meditation. That was one of the ways,

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Speaker 1: and I was really frustrated with myself joy Like I

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Speaker 1: was like, Okay, my mind will not shut up. Like

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Speaker 1: if this is the thing you think it's supposed to happen,

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Speaker 1: it's totally not. But like if our mind stops moving,

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Speaker 1: then something isn't right. It's really about noticing the thoughts

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Speaker 1: that come up, not holding onto them or passing judgment

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Speaker 1: about them, and noticing how it feels to be able

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Speaker 1: to sit and almost observe your thoughts. I think one

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Speaker 1: of the things that I found to be really supportive

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Speaker 1: for clients that I support is separating the self or

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Speaker 1: who they are from their thoughts, Like you are not

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Speaker 1: your thoughts. So yeah, So the practice of mindfulness and

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Speaker 1: the way that it looks it could mean doing a

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Speaker 1: mindfulness meditation that might mean breathing and noticing your body

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Speaker 1: breathing and trying to focus only on that breathing or

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Speaker 1: mindfulness could be and more of like what I would

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Speaker 1: consider like mindfulness and action, so being really present and

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Speaker 1: walking and noticing how your feet feel when they touched

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Speaker 1: the ground, or um being really present with your food.

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Speaker 1: I might pull out a grape and I'll be like, Okay, y'all,

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Speaker 1: what color is the grape? And I would be like what, Misshana,

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Speaker 1: And it's sort of like really being present with all

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Speaker 1: the aspects of that one thing at a time. So

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Speaker 1: I know that there are multiple different ways that you

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Speaker 1: can practice mindful nis Shanna, can you tell us about

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Speaker 1: some of the ways um or maybe some of the

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Speaker 1: most popular ways that you use it in your practice. Absolutely,

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Speaker 1: so the way that I use it in my practice

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Speaker 1: is really fluid. So I've studied mindfulness on a large

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Speaker 1: scale mind body medicine, which is really the sort of

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Speaker 1: larger term for the way that the mind and the

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Speaker 1: body work together for healing. And I've also studied what's

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Speaker 1: called che gong, which is a traditional Chinese form of

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Speaker 1: meditation that pairs breathing and color and movement altogether for

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Speaker 1: a powerful healing experience. So the way that client that

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Speaker 1: comes in may experience mindfulness with me would be really

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Speaker 1: from the very beginning of their session, I'm inviting them

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Speaker 1: to state how they're feeling physically, and I might guide

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Speaker 1: them through a breathing activity called the body scan, from

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Speaker 1: inviting them to close their eyes to relax their body

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Speaker 1: to the extent that they can and they feel comfortable,

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Speaker 1: and then notice that they feel any any sensation, if

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Speaker 1: they feel nothing at all, if they feel any pain

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Speaker 1: in a space, and then I invite them to sort

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Speaker 1: of check in with themselves about what thoughts come up

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Speaker 1: in that silence and in that stillness, about what they'd

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Speaker 1: like to address for the day. Sometimes, UM, if my

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Speaker 1: clients are struggling with things having to do with anxiety,

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Speaker 1: then I am supporting them and learning from that space

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Speaker 1: of being intentional about and aware of what's happening in

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Speaker 1: their body, noticing, okay, what things are causing this anxiety

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Speaker 1: and where are you feeling in your body right? And

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Speaker 1: so this then allows my clients to be able to

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Speaker 1: become a little bit more aware about what the beginning

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Speaker 1: stage of anxiety looks like in their body. And then

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Speaker 1: I teach them some breathing techniques, um to be able

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Speaker 1: to help them to regain a sense of control and

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Speaker 1: feeling safe again. If that makes sense, Yeah, Shana, And

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Speaker 1: I think I'm wondering, you know, because I think, especially

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Speaker 1: as black women, a lot of times we are doing

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Speaker 1: a lot of what I call ripping and running. So

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Speaker 1: we are, you know, going from this drop off to

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Speaker 1: this meeting to go work on this project, and you know,

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Speaker 1: just kind of always moving. And so I wonder if

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Speaker 1: you find that people often have trouble kind of slowing

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Speaker 1: down enough to really be able to kind of engage

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Speaker 1: gen this kind of mindfulness activity. Absolutely, so I've not

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Speaker 1: found any person that has not struggled. That's um, because

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Speaker 1: we live in a society that is so much like

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Speaker 1: you have to keep going right. One of the ways

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Speaker 1: that we've managed to cope with a lot of the

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Speaker 1: stress of having to balance many things, especially as black women,

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Speaker 1: is that we essentially stuff it right. We don't realize

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Speaker 1: that our emotions are actually a thing that could turn

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Speaker 1: into a physical manifestation. But um, what I find is,

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Speaker 1: and I use mindfulness both in my therapy practice UM

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Speaker 1: and group and individual, and I even use it when

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Speaker 1: I'm like speaking to large groups of people. And so

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Speaker 1: I found that there is some worry about, well, what's

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Speaker 1: gonna come up for me, or maybe I'm not doing

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Speaker 1: it right, And that is a part of the practice

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Speaker 1: is being aware of the fact that you have fifty

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Speaker 1: million things running in your head and and sitting with

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Speaker 1: and noticing what are those fifty million things that's running

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Speaker 1: in your head. Let's write that down after you finished breathing. Right,

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Speaker 1: Let's literally do a brain dup when you take sixty

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Speaker 1: seconds and you write down all the things on your mind,

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Speaker 1: and then we go back to breathing and see how

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Speaker 1: does that feel? How does it feel that sort of

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Speaker 1: get it out and maybe outline what are the things

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Speaker 1: that you can actually control and what are the things

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Speaker 1: that you can't. One of the underlying experiences that I

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Speaker 1: found a lot of Black women have after sitting in

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Speaker 1: the space and a mindful existence for the first time

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Speaker 1: is that a lot of emotions come up. And that's

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Speaker 1: the thing that you know, we know that as therapists

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Speaker 1: that when we're holding space that emotions can be big.

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Speaker 1: And I think that folks uh don't realize how much

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Speaker 1: we hold in our physical body. And so when you

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Speaker 1: actually start to breathe and you slow down, sometimes tears happen.

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Speaker 1: Sometimes it's relief, but certainly it's a challenge for everyone.

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Speaker 1: But I've always found that folks felt better after trying it.

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Speaker 1: Right now, you mentioned something shown that I want to

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Speaker 1: make sure that we go back to. You said something about,

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Speaker 1: you know, like the fact that your emotions can then

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Speaker 1: turn into something that you feel physically, can you explain

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Speaker 1: what that means? Like, how does that happen? Exactly? So

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Speaker 1: from the perspective of traditional Chinese medicine and che gong

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Speaker 1: or tai chi, what the ancient wisdom tells us is

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Speaker 1: that all of our emotions are energy, and that if

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Speaker 1: you say, for example, if I sometimes I ask a

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Speaker 1: run of black women, how I ask everybody to raise

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Speaker 1: their hands and they have lower back pain? And usually

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Speaker 1: everybody raises their hands like they're like, actually, yeah, I'm

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Speaker 1: feeling a lot of lower back pain right now. I

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Speaker 1: could use a massage. And so I invite everybody to

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Speaker 1: sort of stamp up, and I showed them a chart

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Speaker 1: and then let's as I showed them that according to

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Speaker 1: traditional Chinese medicine, we hold fear and our kidneys. That

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Speaker 1: is that fear that is not expressed, That is not

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Speaker 1: a process that we haven't let out either, maybe through crying,

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Speaker 1: maybe through talking about it, maybe writing it out. If

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Speaker 1: it's an unresolved emotional experience, that it has to go somewhere.

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Speaker 1: We talked about stuffing sometimes, um, I think in our

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Speaker 1: passing conversations about what we do with our emotions. But

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Speaker 1: what I'm saying is that we literally store emotions and

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Speaker 1: unresolved emotions and our physical body and so like fear

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Speaker 1: storing itself and our kidneys, or not being able to breathe.

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Speaker 1: If you have experienced grief, you've experienced a loss, and

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Speaker 1: you find yourself a breathing really short throughout a long

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Speaker 1: period of time, what the traditional Chinese medicine would say

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Speaker 1: is that is grief stored in the loans, and that

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Speaker 1: by bringing your awareness and attention to your loans and

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Speaker 1: communing with or releasing some of the unresolved emotions associated

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Speaker 1: with grief, you will also find that your physical experience

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Speaker 1: of being able to breathe becomes better. So I have

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Speaker 1: a client that I've been working with for about a

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Speaker 1: year and she's expressed, hey, like, I can't like what

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Speaker 1: is this going on in my chest? And she's identified

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Speaker 1: her own grieving process, and through that as well as

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Speaker 1: through some che gone mindfulness activities, now she feels like, oh,

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Speaker 1: I can actually hold my breath far longer than before.

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Speaker 1: So that's really interesting. I didn't know that shown that

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Speaker 1: there were particular like spaces in the body that have

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Speaker 1: been associated with particular emotions and feelings. Absolutely, and so

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Speaker 1: these are of course, when we're talking about mindfulness from

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Speaker 1: a broad spect from mindfulness has always been rooted in

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Speaker 1: ancient practice, right. So when I say ancient, really really

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Speaker 1: really old, I'm all over the world, right, And so

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Speaker 1: in particular studies and particular parts of the world have

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Speaker 1: pointed down to a science of connecting our physical experiences

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Speaker 1: and emotional experiences together. And so I can actually send

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Speaker 1: a link to you, um joy, so that folks can

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Speaker 1: actually see the chart that I'm talking about, Like if

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Speaker 1: there's a five element emotions chart that literally talks about

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Speaker 1: where moodiness and heartbreak stores itself in the heart, where

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Speaker 1: grief stores it self in the loans, where fear holds

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Speaker 1: itself and their kidneys, and that those things may also

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Speaker 1: correlate to some of the patterns around health and wellness.

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Speaker 1: So you know, the number one killer of black women

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Speaker 1: in the United States of America, it's heart disease. And

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Speaker 1: so when I say that and then I talk about

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Speaker 1: heartbreak and sorrow and anger storing itself in the heart,

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Speaker 1: people are like wow, So like me holding onto the

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Speaker 1: emotional aspects or refusing to forgive, or maybe the generational

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Speaker 1: history and trauma of living in the United States can

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Speaker 1: be overwhelmed, and it's like, Yeah, that's a really depressing

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Speaker 1: thing that we could focus on, or we could say,

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Speaker 1: here are some of the really powerful ways that you

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Speaker 1: can heal something that's really intangible and that could feel

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Speaker 1: really overwhelming. Here's some a way that you can actually

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Speaker 1: release some of that energy that you may not be

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Speaker 1: able to put words to. Yeah. I really like that

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Speaker 1: connection because I do think that that gives you, like

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Speaker 1: like you were talking about, like the ability to control

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Speaker 1: the things that you do actually have control over, like

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Speaker 1: learning how to breathe more, you know, intentionally and kind

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Speaker 1: of being more mindful exactly. And that's really what brought

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Speaker 1: me to studying and trying to figure out how I

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Speaker 1: could learn it so that I could share it with

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Speaker 1: black women and our families. Right as soon as I

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Speaker 1: heard the man that came all the way from China,

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Speaker 1: the training that I was about the ability to be

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Speaker 1: able to breathe and do certain movements to be able

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Speaker 1: to alleviate some of the pain that we held in

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Speaker 1: my heart, I was like, I gotta figure this out.

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Speaker 1: Like we made that right, So what are some of

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Speaker 1: the reasons show know why you might want to practice mindfulness, Like,

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Speaker 1: in what kind of circumstance would it be helpful to

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Speaker 1: really have a good mindfulness practice? Okay, I would say

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Speaker 1: that I think everyone could benefit from mindfulness. Of course

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Speaker 1: that's me being biased, But there's some sons of research

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Speaker 1: where they've been able to delineate exactly how it impacts folks,

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Speaker 1: especially if you are practicing mindfulness and therapy. Now, most

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Speaker 1: of the research has been on mindfulness meditation specifically, and

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Speaker 1: they found like a reduction in ruminate or like if

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Speaker 1: you have like a thought that you just can't get

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Speaker 1: out your mind and you keep you know, you can't

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Speaker 1: let go of a thing that happened to you, or

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Speaker 1: you can't let go of a feeling more emotion of

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Speaker 1: a person that has done something wrong. The practice of

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Speaker 1: mindfulness is supported in reducing that kind of repetitiveness or

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Speaker 1: increasing memory base. Right, So, one of the things that

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Speaker 1: we know about the impact of experiencing hardship or trauma

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Speaker 1: is that you forget things right, You're unable to remember

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Speaker 1: even things that happened in the past, or even things

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Speaker 1: that happened throughout your day. And so through the practice

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Speaker 1: of mindfulness, folks have experienced or witnessed better memory, reduction

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Speaker 1: of stress, being able to focus better, being less emotionally reactive.

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Speaker 1: So if you are like a sistem that goes zero

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Speaker 1: to a hundred real quick, like the practicing mindfulness and

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Speaker 1: support you and being able to not respond, not pop

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Speaker 1: off on a person because they've maybe even pushing their buttons,

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Speaker 1: but being able to actually like calm and and think

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Speaker 1: more clearly and make different decisions, and some of the

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Speaker 1: other benefits would be like being less rigid. Right, Like,

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Speaker 1: so some of us may have like really fixed ideas

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Speaker 1: about what our life should be like, how our days

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Speaker 1: should go. Right and through the practice of mindfulness, we

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Speaker 1: we found that folks have been able to release the

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Speaker 1: being fixated on one way of doing things and are

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Speaker 1: generally just more open to other ways of being able

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Speaker 1: to have experience success or happiness. It really just all around.

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Speaker 1: It literally impacts your brain. Like specifically, all of those

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Speaker 1: things have to do with the part of the brain

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Speaker 1: that's the middle prefrontal lobe area, and folks may not

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Speaker 1: want to know that, but like it's really great. So

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Speaker 1: so basically you're saying that just the practice of like

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Speaker 1: the mindfulness and meditation, like you're saying the research is

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Speaker 1: mostly about that that causes maybe some differences in your

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Speaker 1: brain so that you're able to be more flexible, you're

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Speaker 1: able to be less rigid, less anxious, all of those

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Speaker 1: things you describe absolutely, And then there's a lot of

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Speaker 1: times where like the practice of a lot of organizations

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Speaker 1: for folks that you know are just really may be

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Speaker 1: focused on winning in their career or business like all

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Speaker 1: of these things. If you're better focused, you have better memory,

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Speaker 1: you're less stressed, you do better at work, you are

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Speaker 1: better at home. Just your relationships and your ability to

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Speaker 1: be able to develop your relationships and improves as well.

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Speaker 1: I mean there's even research joy this is the therapist

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Speaker 1: that is teaching the meditation or my and mindfulness um improves.

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Speaker 1: We're improving empathy and compassion and reduction and stress. So

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Speaker 1: it's like it's beneficial for everybody, right, this is this

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Speaker 1: is like the the key, right, Like everybody needs to

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Speaker 1: learn how to do this. But but I do think,

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Speaker 1: you know, there are so many different types. And I remember,

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Speaker 1: you know, like when I first was introduced to like meditation,

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Speaker 1: I think in grad school, like there was audio of

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Speaker 1: like waves crashing or something, and I did not at

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Speaker 1: all find that comforting because I can't swim, and so

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Speaker 1: in some ways that made me anxious, right, But I

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Speaker 1: think it just speaks to the greater point that everything

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Speaker 1: is not going to be for everybody, and so something

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Speaker 1: that may be really calming and relaxing for me is

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Speaker 1: not going to be the same for you. And so

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Speaker 1: how does someone go about like finding like what maybe

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Speaker 1: the thing for them in terms of like mindfulness. So

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Speaker 1: one of the ways that I think it's really awesome,

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Speaker 1: it's just being open minded and trying different things, not

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Speaker 1: getting frustrated about or sort of writing off mindfulness one

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Speaker 1: time because you had an experience that didn't work for you,

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Speaker 1: but recognizing that because there are so many different ways

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Speaker 1: being open to explore. And so for example, yoga is

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Speaker 1: mindfulness practice, right. Everybody doesn't like yoga, right, but that

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Speaker 1: is one way to practice it. Um if you are

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Speaker 1: maybe sitting and doing a meditation and silence and noticing

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Speaker 1: your breath really works, but for others that might not

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Speaker 1: be the thing. Sitting and being focused on just being

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Speaker 1: with your tea in the morning or your coffee the

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Speaker 1: way that you start your day and instead of flipping

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Speaker 1: through a newspaper while drinking your coffee while watching the television.

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Speaker 1: You decide you're just going to be with that cup

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Speaker 1: and you're just going to reflect on your breath and

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Speaker 1: noticing how you feel as you drink your your cup

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Speaker 1: of coffee or teeth throughout the day. That might work

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Speaker 1: for you where I wouldn't work for others. Taking a

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Speaker 1: walk outside and noticing what's coming up for you in nature,

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Speaker 1: noticing the creatures around you, that could be something that

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Speaker 1: would be really awesome. I love personally joy being on

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Speaker 1: the beach and looking at the word for me is

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Speaker 1: really soothing. And doing that only not with music, not

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Speaker 1: with a book, but simply being with myself in that

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Speaker 1: space is really helpful. So I'll but say that one

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Speaker 1: of the ways is just being really open to exploring

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Speaker 1: many of the different ways that you can practice mindfulness.

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Speaker 1: Can you do mindfulness with music? Yes, one of the

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Speaker 1: other ways to be mindful it could be to just

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Speaker 1: to sit and listen to a song. And but just

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Speaker 1: being with the music right, like not running with the

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Speaker 1: music right, it's simply being And it doesn't mean that

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Speaker 1: running with the music isn't also awesome. But when we're

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Speaker 1: talking about mindfulness in particular, it is practicing being with

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Speaker 1: one thing in that moment. Okay, I mean it would

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Speaker 1: be important to be mindful or thoughtful about the kind

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Speaker 1: of music you're listening to, hopefully selecting the kind of

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Speaker 1: music that would actually support you and feeling better, because

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Speaker 1: some of us have different kinds of music with different things,

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Speaker 1: So music that might be soothing. There's nature applications around

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Speaker 1: mindfulness where you can actually listen. You said you were

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Speaker 1: listening to the water, right, so maybe that wouldn't be

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Speaker 1: great for you, right, music that maybe that was drumming,

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Speaker 1: or you know, some sort of consistent soothing experience that

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Speaker 1: might work. And I also tell my client shawna um,

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Speaker 1: you know, because I know there's also been, like you said,

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Speaker 1: a lot of research that talked about like being able

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Speaker 1: to do meditations to kind of calm yourself in a

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Speaker 1: panic attack. But the key to that is that you

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Speaker 1: can't like be trying to use or learn the meditation

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Speaker 1: the moment you're having a panic attack, right, You need

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Speaker 1: to have already been practicing it so that you know

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Speaker 1: when you need it it is accessible exactly, So everything

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Speaker 1: is a practice. So that means that you may try

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Speaker 1: the first time, and you're like, I was totally unable

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Speaker 1: to focus on my breath. I fell asleep, right, And

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Speaker 1: so you know, recognizing that's a part of the journey

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Speaker 1: and you're falling asleep can happen. The goal is just

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Speaker 1: maintain your awareness while you're doing it, and so forth.

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Speaker 1: When we're talking about someone having a panic attack in

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Speaker 1: the moment, certainly if they've been able to practice it

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Speaker 1: at home and figuring out how to just breathe when

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Speaker 1: you're at a red light, right, if you're a person

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Speaker 1: that has real rage and you're driving, how to instead

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Speaker 1: of cursing the person out that just cuts you off,

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Speaker 1: deciding that you're gonna breathe them, feel your belly was

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Speaker 1: there for a moment and really and allow that person

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Speaker 1: that just did that thing to get to wherever they're

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Speaker 1: going without taking it in. When you're practicing it first

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Speaker 1: alone and then you apply it to your day to

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Speaker 1: day life, it tends to be a lot easier because

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Speaker 1: it just some muscles that you're exercising, Right, Your mindfulness

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Speaker 1: muscle a muscle like anything else, right, that we need

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Speaker 1: to be practicing. Another way to bring mindfulness practice into

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Speaker 1: your life, it could absolutely be breath, or it could

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Speaker 1: be um having a thing like a rock or a

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Speaker 1: stress ball or something furry or fluffy that you can

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Speaker 1: keep in your pocket that you can rub on to

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Speaker 1: help you calm. And so maybe if not focusing in

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Speaker 1: on your breath and focusing in on your breath doesn't work,

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Speaker 1: it may mean okay, maybe having something in your pocket

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Speaker 1: that you can rub in your hand and you can

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Speaker 1: bring your attention and awareness to how does my hand

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Speaker 1: feel rubbing this bead or rubbing this or squeezing the

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Speaker 1: stress ball or holding this crystal or you know, the

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Speaker 1: stone and focusing your awareness on that. That can also

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Speaker 1: be an easy way. It doesn't take a lot of

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Speaker 1: practice in the same way that meditation might, but still

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Speaker 1: mean that we would have to spend some time figuring

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Speaker 1: out what is the thing that I can carry on

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Speaker 1: my pocket that that I actually would want to look

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Speaker 1: at and focus my awareness on in times of me right. Right, So,

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Speaker 1: something else I think that comes up, SHAWNA that I've

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Speaker 1: heard related to like mindfulness and meditation, is you know, like,

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Speaker 1: is this some kind of religious thing? Right? Like is

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Speaker 1: this you know, some kind of pig and something or

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Speaker 1: you know, like people have given that as reasons why

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Speaker 1: they might not want to try it. So, are there

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Speaker 1: other myths or things that you've heard that you wanted

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Speaker 1: to spel related to mindfulness? Absolutely? So the first one

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Speaker 1: that I wanted to spell is what you just said.

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Speaker 1: So so it is not so. Yes, mindfulness is rooted

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Speaker 1: in many spiritual practices throughout the world, but that mindfulness practice,

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Speaker 1: the meditation specifically, is actually also connected to many of

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Speaker 1: the religious practices that we may have. For example, prayer

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Speaker 1: is a form of mindfulness. It is being present in

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Speaker 1: the moment and that right and that that is one.

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Speaker 1: So I think it's important for folks technology that while yes, UM,

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Speaker 1: the practice of mindfulness is inspired by UM many of

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Speaker 1: the traditional religions throughout the world, it is not a

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Speaker 1: religious practice. Deciding to focus in on your breath alone,

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Speaker 1: UM is not a religious practice. It is something that

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Speaker 1: everyone can have access to, be your religion or spiritual

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Speaker 1: practice or none at all. Even if you're just like

435
00:26:28,440 --> 00:26:32,320
Speaker 1: you know what that you know spirituality isn't for me, like,

436
00:26:32,440 --> 00:26:36,360
Speaker 1: you can still have access to this practice without interfering

437
00:26:36,440 --> 00:26:39,480
Speaker 1: with whatever your beliefs are. Because being in your body

438
00:26:39,680 --> 00:26:42,040
Speaker 1: is something that you're doing right now, why not do

439
00:26:42,119 --> 00:26:45,000
Speaker 1: it um intentionally. And one of the other things that

440
00:26:45,080 --> 00:26:47,600
Speaker 1: I've heard a lot is folks thinking that you have

441
00:26:47,720 --> 00:26:50,880
Speaker 1: to sit like a statue and you can't move when

442
00:26:50,920 --> 00:26:57,080
Speaker 1: you're practicing mindfulness meditation, and that is false. So there

443
00:26:57,119 --> 00:27:02,480
Speaker 1: are walking meditations right, There are moving meditations like yoga,

444
00:27:02,800 --> 00:27:05,560
Speaker 1: like like. These are ways that you are in the

445
00:27:05,680 --> 00:27:10,400
Speaker 1: moment um intentionally and they are meditative. But there are

446
00:27:10,440 --> 00:27:13,159
Speaker 1: practices a way of to practice mindfulness that does not

447
00:27:13,320 --> 00:27:17,040
Speaker 1: require you to sit still without moving. And if you

448
00:27:17,119 --> 00:27:21,000
Speaker 1: do decide to sit still to practice a mindfulness meditation,

449
00:27:21,560 --> 00:27:23,760
Speaker 1: you can do that. But if you get like a

450
00:27:23,880 --> 00:27:28,040
Speaker 1: Charlie horse in your leg during your meditation, you absolutely

451
00:27:28,080 --> 00:27:30,800
Speaker 1: can move like It doesn't mean that you did not

452
00:27:30,880 --> 00:27:34,719
Speaker 1: do a great job at practicing that mindfulness moment and

453
00:27:34,720 --> 00:27:37,720
Speaker 1: that experience. One of the other things that I've heard

454
00:27:37,800 --> 00:27:40,960
Speaker 1: is that you have to have like a zen like location.

455
00:27:41,200 --> 00:27:46,680
Speaker 1: It has to be completely cleared out right with with

456
00:27:46,800 --> 00:27:50,560
Speaker 1: plants around. No, you can do this any way you'd like.

457
00:27:51,040 --> 00:27:54,760
Speaker 1: It is helpful, I think in the beginning of your

458
00:27:55,400 --> 00:27:59,560
Speaker 1: relationship with yourself and your mind to to practice in

459
00:27:59,600 --> 00:28:02,760
Speaker 1: a space where you feel safe, right where you feel

460
00:28:02,800 --> 00:28:05,440
Speaker 1: like you're not gonna be interrupted so that you can

461
00:28:05,800 --> 00:28:09,800
Speaker 1: strengthen the muscle, so to speak, but over time, and

462
00:28:10,119 --> 00:28:13,400
Speaker 1: you can practice wherever. The point is to create a

463
00:28:13,440 --> 00:28:17,240
Speaker 1: lifestyle where no matter what's happening around you, you can

464
00:28:17,280 --> 00:28:21,080
Speaker 1: still have the inward awareness of what's going on, how

465
00:28:21,160 --> 00:28:26,119
Speaker 1: you're feeling, and regain some groundedness or being present in

466
00:28:26,160 --> 00:28:30,920
Speaker 1: the moment. What else. Oh, that's not for people who

467
00:28:30,960 --> 00:28:34,000
Speaker 1: think too much. Well, I thank too much, y'all, and

468
00:28:34,080 --> 00:28:37,479
Speaker 1: I do it all the time, right, It's absolutely for

469
00:28:37,520 --> 00:28:39,560
Speaker 1: folks who feel like they have a lot on their mind,

470
00:28:39,880 --> 00:28:43,880
Speaker 1: because this will support in reducing some of those, um

471
00:28:43,960 --> 00:28:46,800
Speaker 1: some of the angst and stress that can come from

472
00:28:46,960 --> 00:28:49,960
Speaker 1: having a mindful of thoughts all the time, and and

473
00:28:50,160 --> 00:28:53,440
Speaker 1: can support you and actually maybe even um releasing some

474
00:28:53,520 --> 00:28:57,040
Speaker 1: of the things that you're holding in your mind. Yeah,

475
00:28:57,200 --> 00:28:59,800
Speaker 1: I think that's what I got. Okay, Yeah, I do

476
00:29:00,000 --> 00:29:02,240
Speaker 1: think that that is probably the most common things that

477
00:29:02,280 --> 00:29:04,840
Speaker 1: I've heard, especially like that you have to be sitting

478
00:29:04,920 --> 00:29:07,320
Speaker 1: like you know, like the Buddha kind of statue, right,

479
00:29:07,480 --> 00:29:09,920
Speaker 1: or you know that it only looks one way when

480
00:29:09,960 --> 00:29:12,880
Speaker 1: really there are tons of different ways you can meditate

481
00:29:13,000 --> 00:29:15,560
Speaker 1: or be mindful. And I would say I like folks

482
00:29:15,640 --> 00:29:18,600
Speaker 1: also talk about it taking too long and and you know,

483
00:29:18,760 --> 00:29:20,720
Speaker 1: like you do not have to sit for hours upon

484
00:29:20,840 --> 00:29:23,720
Speaker 1: hours of doing this practice. I would say, start at

485
00:29:23,800 --> 00:29:26,680
Speaker 1: least with a five minute point and see how you

486
00:29:26,720 --> 00:29:29,120
Speaker 1: feel in that moment, Like, start with a goal of

487
00:29:29,160 --> 00:29:31,920
Speaker 1: five minutes, and then it can grow from there. Yes,

488
00:29:32,040 --> 00:29:35,320
Speaker 1: I've certainly meditated for a couple of hours at a time,

489
00:29:35,520 --> 00:29:38,040
Speaker 1: but that was after having a really hard time in

490
00:29:38,080 --> 00:29:41,840
Speaker 1: the beginning just being present with myself for two minutes,

491
00:29:42,160 --> 00:29:46,240
Speaker 1: and so over the practice of doing this for years, um,

492
00:29:46,280 --> 00:29:47,960
Speaker 1: I've gotten to a point where I can do that.

493
00:29:48,040 --> 00:29:50,800
Speaker 1: But even though I can do that now, like sometimes

494
00:29:50,800 --> 00:29:54,040
Speaker 1: I can't. Like sometimes my practice is just supposed to

495
00:29:54,080 --> 00:29:57,080
Speaker 1: be five minutes, y'all, and it still makes it um

496
00:29:57,120 --> 00:30:00,440
Speaker 1: impactful and helpful for me and my body and the

497
00:30:00,480 --> 00:30:04,080
Speaker 1: healing process that often happens when we decide to practice

498
00:30:04,120 --> 00:30:08,719
Speaker 1: mindfulness or any kind of meditation and for me, Seanna,

499
00:30:08,800 --> 00:30:11,840
Speaker 1: I think some of the easiest have been, um, like

500
00:30:11,880 --> 00:30:15,280
Speaker 1: the eating exercises, so like you will open up a

501
00:30:15,320 --> 00:30:18,280
Speaker 1: lifesaver and then just pay attention to the different flavors

502
00:30:18,320 --> 00:30:20,640
Speaker 1: that it has, or you know, as it's kind of

503
00:30:20,640 --> 00:30:22,800
Speaker 1: dissolving what are you feeling in that kind of thing, Like,

504
00:30:22,840 --> 00:30:24,520
Speaker 1: those have been the easiest for me to kind of

505
00:30:24,520 --> 00:30:27,680
Speaker 1: get into absolutely, and those are I mean, those are

506
00:30:27,680 --> 00:30:31,120
Speaker 1: the most fun. Joy you're talking about it. I know

507
00:30:31,440 --> 00:30:37,680
Speaker 1: that's right. Let's say that's a perfect way to practice

508
00:30:37,680 --> 00:30:40,600
Speaker 1: it for those who maybe listening that like have children

509
00:30:40,680 --> 00:30:44,200
Speaker 1: or work with children or you know, uh yeah, I

510
00:30:44,240 --> 00:30:47,920
Speaker 1: mean it's that's one of the most exciting activities that

511
00:30:48,040 --> 00:30:51,200
Speaker 1: children love to do. That one. And there's also a

512
00:30:51,280 --> 00:30:55,000
Speaker 1: shaking meditation that I do with children where we literally

513
00:30:55,000 --> 00:31:00,360
Speaker 1: turned on like um music that sounds like um like uh,

514
00:31:00,440 --> 00:31:02,800
Speaker 1: it sounds like a drum, and we literally jumped to

515
00:31:02,920 --> 00:31:05,719
Speaker 1: the music of the drum as a release. Nice. Then

516
00:31:05,800 --> 00:31:08,000
Speaker 1: he said, does sound like a lot of fun. Even

517
00:31:08,040 --> 00:31:10,920
Speaker 1: adults I think could get into that. I get. I've

518
00:31:10,960 --> 00:31:13,600
Speaker 1: been able to get a room full of like over

519
00:31:13,640 --> 00:31:16,440
Speaker 1: a hundred adults to do it with me. It's so awesome.

520
00:31:16,520 --> 00:31:20,320
Speaker 1: In the beginning they're like, I'm not doing that. It's

521
00:31:20,320 --> 00:31:23,160
Speaker 1: gonna be so great. Yeah, And I'm glad you went

522
00:31:23,160 --> 00:31:25,080
Speaker 1: back to that, Shanna, because I do think we should

523
00:31:25,080 --> 00:31:27,880
Speaker 1: touch on that, like the whole need to be doing

524
00:31:27,920 --> 00:31:30,760
Speaker 1: it right or like if you are in a group,

525
00:31:30,800 --> 00:31:33,720
Speaker 1: worrying about like what you look like while you're participating

526
00:31:33,720 --> 00:31:36,320
Speaker 1: in the mindfulness activity. He talked about that a little

527
00:31:36,320 --> 00:31:40,080
Speaker 1: bit absolutely, so like there's no wrong way to do

528
00:31:40,120 --> 00:31:43,120
Speaker 1: it except to not do it, or maybe to place

529
00:31:43,240 --> 00:31:47,120
Speaker 1: judgment on it. So to think that you're doing it

530
00:31:47,120 --> 00:31:50,480
Speaker 1: wrong because of X, Y Z, right, maybe because I

531
00:31:50,520 --> 00:31:53,520
Speaker 1: didn't do it long enough, because I started crying, or

532
00:31:53,560 --> 00:31:58,040
Speaker 1: I fell asleep or you know, my phone rang. It's

533
00:31:58,120 --> 00:32:02,640
Speaker 1: really about being just the being committed to the practice.

534
00:32:03,000 --> 00:32:05,200
Speaker 1: There's no wrong way to do it except to not

535
00:32:05,320 --> 00:32:07,240
Speaker 1: do it at all. The other thing that I will

536
00:32:07,280 --> 00:32:10,360
Speaker 1: say is if you go into it thinking this isn't

537
00:32:10,400 --> 00:32:12,200
Speaker 1: gonna work for me, I don't want to do this,

538
00:32:12,320 --> 00:32:15,280
Speaker 1: I don't have time for it, well, then you're probably right.

539
00:32:15,480 --> 00:32:17,800
Speaker 1: Like if you have in your mind that it's it's

540
00:32:17,840 --> 00:32:21,240
Speaker 1: not going to work psychologically, your body, your your body

541
00:32:21,280 --> 00:32:25,360
Speaker 1: is gonna be like no, because you've already made the decision. Um.

542
00:32:25,400 --> 00:32:30,480
Speaker 1: But now when we're talking about looking a full what

543
00:32:30,640 --> 00:32:34,280
Speaker 1: I do, I'll create the safe space for people to

544
00:32:34,320 --> 00:32:36,720
Speaker 1: be able to do it by being the first person

545
00:32:36,800 --> 00:32:39,520
Speaker 1: to do it right. So I think what we are

546
00:32:39,560 --> 00:32:43,680
Speaker 1: talking about individual practice, Um, this is something that you

547
00:32:43,720 --> 00:32:45,920
Speaker 1: can do at home. You can do in your bed

548
00:32:46,000 --> 00:32:48,880
Speaker 1: before you wake up, when when you go to sleep.

549
00:32:49,240 --> 00:32:52,400
Speaker 1: For me, because I have a very little one and

550
00:32:52,480 --> 00:32:56,080
Speaker 1: time alone is a hot commodity. When I go to

551
00:32:56,200 --> 00:33:00,760
Speaker 1: the bathroom, listen here, okay, I make that I'm meditative

552
00:33:01,240 --> 00:33:04,480
Speaker 1: mindfulness time. I might turn on music while I'm in

553
00:33:04,520 --> 00:33:07,520
Speaker 1: the space so that no one can see. And so

554
00:33:07,640 --> 00:33:11,120
Speaker 1: I would say, enjoy that. It's important to create a

555
00:33:11,160 --> 00:33:14,520
Speaker 1: really powerful relationship with yourself where you can be vulnerable

556
00:33:14,600 --> 00:33:18,360
Speaker 1: with yourself and creating this experience and then as it

557
00:33:18,400 --> 00:33:22,200
Speaker 1: builds up, then when you are in a groups of spaces.

558
00:33:22,240 --> 00:33:23,760
Speaker 1: If you're in a group of space with a person

559
00:33:23,800 --> 00:33:25,880
Speaker 1: like me, I'm gonna make you feel comfortable cause I'm

560
00:33:25,880 --> 00:33:28,800
Speaker 1: gonna make a fool of myself. I'm okay and unafraid

561
00:33:28,960 --> 00:33:31,480
Speaker 1: of anyone being like, oh, she looked like a chicken,

562
00:33:31,520 --> 00:33:34,760
Speaker 1: and be like, yes I did. Girl. We're gonna look

563
00:33:34,840 --> 00:33:37,360
Speaker 1: like a chicken. Together. It's gonna be great. We're gonna

564
00:33:37,360 --> 00:33:42,520
Speaker 1: make you look like chick. If you're listening, you're like,

565
00:33:42,720 --> 00:33:45,320
Speaker 1: you know what, I'm gonna ask my therapist about this.

566
00:33:46,080 --> 00:33:47,840
Speaker 1: You know what, I need a therapist that does this.

567
00:33:48,240 --> 00:33:53,520
Speaker 1: There are four acknowledged models UM, meaning like you know,

568
00:33:53,880 --> 00:33:56,840
Speaker 1: like books and trainings that a therapist could go to

569
00:33:56,840 --> 00:33:59,280
Speaker 1: to learn and and that you might see when you're

570
00:33:59,560 --> 00:34:04,160
Speaker 1: searching on the therapy for Black Girls dot Com directory, UM,

571
00:34:04,880 --> 00:34:07,760
Speaker 1: that would be one of them is called DBT And

572
00:34:07,800 --> 00:34:10,160
Speaker 1: I know Joe you had you had all sessions where

573
00:34:10,239 --> 00:34:15,480
Speaker 1: somewhere assisted talked about her practice and dialectical behavioral therapy,

574
00:34:15,719 --> 00:34:20,520
Speaker 1: so that is a mindfulness UM based model UM ACT,

575
00:34:21,239 --> 00:34:26,480
Speaker 1: which is acceptance and compassion therapy UM mindful. And then

576
00:34:26,480 --> 00:34:33,520
Speaker 1: there's mindfulness based cognitive behavioral therapy so mindfulness based CBT,

577
00:34:33,960 --> 00:34:35,920
Speaker 1: and I think you've also had a session about that.

578
00:34:36,040 --> 00:34:39,359
Speaker 1: Look at you educating worlds. And then the last one

579
00:34:39,640 --> 00:34:42,240
Speaker 1: UM that there's a lot of research on. It's called

580
00:34:42,320 --> 00:34:47,239
Speaker 1: mindfulness based stress Reduction UM. And so all of these

581
00:34:47,560 --> 00:34:52,000
Speaker 1: they have different ways of utilizing mindfulness. So DBT and

582
00:34:52,200 --> 00:34:57,480
Speaker 1: a CT they're really focused on UM folks doing different

583
00:34:57,560 --> 00:35:02,360
Speaker 1: mindful exercises like eating the grape and being really present

584
00:35:03,080 --> 00:35:07,600
Speaker 1: UM like a walking meditation, and then noticing the thoughts

585
00:35:07,719 --> 00:35:12,160
Speaker 1: that come up when you're in that mindful state. Whereas

586
00:35:12,600 --> 00:35:16,320
Speaker 1: the last two mindfulness based stress reduction and mindfulness based

587
00:35:16,320 --> 00:35:22,279
Speaker 1: CBT they literally teach mindfulness, meditation and really support the

588
00:35:22,719 --> 00:35:26,160
Speaker 1: client and gaining those skills. I think no matter like

589
00:35:26,360 --> 00:35:30,799
Speaker 1: I particularly love all of them. I use I've been

590
00:35:30,880 --> 00:35:36,880
Speaker 1: trained in and use DBT, MBCT and mindfulness based stress reduction.

591
00:35:37,360 --> 00:35:40,200
Speaker 1: But I am actually really fluid. So you could find

592
00:35:40,200 --> 00:35:43,080
Speaker 1: a therapist that has one of those four acknowledge models,

593
00:35:43,360 --> 00:35:46,520
Speaker 1: or you could know you might weed and their narrative

594
00:35:46,600 --> 00:35:51,120
Speaker 1: that they use mindfulness or they are integrated, or that

595
00:35:51,280 --> 00:35:57,200
Speaker 1: they support folks in somatics and embodiment, which is learning

596
00:35:57,600 --> 00:36:00,040
Speaker 1: what comes up in your physical body and note to

597
00:36:00,080 --> 00:36:03,440
Speaker 1: sing what's happening there. You might find a therapist that

598
00:36:03,480 --> 00:36:06,719
Speaker 1: maybe uses yoga or like me, something like che gong

599
00:36:07,440 --> 00:36:11,200
Speaker 1: or tiede sheet or some other movement. Or maybe you

600
00:36:11,280 --> 00:36:14,040
Speaker 1: have a therapist that uses walk and talk therapy, Like

601
00:36:14,120 --> 00:36:16,880
Speaker 1: walk and talk therapy can be if you're walking with

602
00:36:16,920 --> 00:36:21,600
Speaker 1: your therapist outside and you are experiencing their therapy. Um,

603
00:36:21,680 --> 00:36:25,560
Speaker 1: that's another way to infuse mindfulness into a therapy practice.

604
00:36:25,560 --> 00:36:28,959
Speaker 1: So if you're looking for a therapist that uses mindfulness,

605
00:36:29,239 --> 00:36:30,960
Speaker 1: those are some of the things you can look for.

606
00:36:31,040 --> 00:36:33,040
Speaker 1: And I know it was a handful and a lot

607
00:36:33,040 --> 00:36:37,160
Speaker 1: of alphabet suit but UM, but I'm sure that I

608
00:36:37,160 --> 00:36:40,080
Speaker 1: can share a link that sort of offers some insight

609
00:36:40,160 --> 00:36:43,200
Speaker 1: about those two. Yeah, and I will definitely list them

610
00:36:43,200 --> 00:36:45,360
Speaker 1: out in the in the show notes so that people

611
00:36:45,400 --> 00:36:47,560
Speaker 1: can have it to reference back. But I'm glad you

612
00:36:47,600 --> 00:36:49,480
Speaker 1: brought that up though, right, because I do think it's

613
00:36:49,520 --> 00:36:54,239
Speaker 1: just further highlights how we all practice very differently as therapists. Um,

614
00:36:54,320 --> 00:36:57,000
Speaker 1: you know, because these are not things that I necessarily

615
00:36:57,080 --> 00:37:00,000
Speaker 1: include in therapy, you know, because I haven't been particular

616
00:37:00,040 --> 00:37:02,480
Speaker 1: they trained in any of these kinds of formats. Right.

617
00:37:02,680 --> 00:37:05,400
Speaker 1: So if you feel like some of these things do

618
00:37:05,680 --> 00:37:07,719
Speaker 1: appeal to you and you want to work with a

619
00:37:07,800 --> 00:37:10,120
Speaker 1: therapist on them, then it is important to find a

620
00:37:10,160 --> 00:37:12,160
Speaker 1: therapist who talks about the fact that they've had this

621
00:37:12,239 --> 00:37:15,320
Speaker 1: training and can teach you how to do these things. Yeah.

622
00:37:15,640 --> 00:37:18,040
Speaker 1: And I mean I think to like, I don't I

623
00:37:18,080 --> 00:37:20,880
Speaker 1: think for folks that maybe in therapy and their therapist

624
00:37:20,920 --> 00:37:23,160
Speaker 1: doesn't use mindfulness, but they think that it could be

625
00:37:23,160 --> 00:37:25,719
Speaker 1: really helpful. I think it's even just talking to your

626
00:37:25,760 --> 00:37:29,880
Speaker 1: therapist about it, um, and maybe like exploring some of

627
00:37:29,920 --> 00:37:34,000
Speaker 1: the apps that are out there around helping you build

628
00:37:34,000 --> 00:37:37,560
Speaker 1: your mindfulness practice, and then and then even sharing the

629
00:37:37,600 --> 00:37:39,920
Speaker 1: insights that come up for you. It's your therapist could

630
00:37:39,920 --> 00:37:43,200
Speaker 1: be helpful. Like I think therapy without mindfulness is so

631
00:37:43,640 --> 00:37:45,960
Speaker 1: still super awesome and amazing. And now I don't want

632
00:37:46,000 --> 00:37:50,279
Speaker 1: folks leaving their therapists because they want you know, I'm

633
00:37:50,280 --> 00:37:52,320
Speaker 1: just saying, like, if you, if you are at a

634
00:37:52,320 --> 00:37:54,799
Speaker 1: point where you're looking for us to adult therapist, like,

635
00:37:54,840 --> 00:37:56,520
Speaker 1: those are some of the things to look out for,

636
00:37:57,040 --> 00:37:58,560
Speaker 1: and then if they don't have a list of to

637
00:37:58,640 --> 00:38:01,680
Speaker 1: just ask them, hey, like I'm really interested in mindfulness.

638
00:38:01,719 --> 00:38:05,520
Speaker 1: I'm gonna work on this, you know, like outside of therapy,

639
00:38:05,600 --> 00:38:07,160
Speaker 1: like can when we check in about it, like that

640
00:38:07,200 --> 00:38:10,399
Speaker 1: could be another super awesome way to really honor the

641
00:38:10,520 --> 00:38:13,520
Speaker 1: expertise that your therapist does have and get what you

642
00:38:13,560 --> 00:38:17,440
Speaker 1: want for yourself. Right, good point. Good point. So what

643
00:38:17,520 --> 00:38:19,680
Speaker 1: are some of the resources showing her that people can

644
00:38:19,760 --> 00:38:21,799
Speaker 1: check out? You mentioned some apps, So what are some

645
00:38:21,920 --> 00:38:24,000
Speaker 1: things where people can go to find what might work

646
00:38:24,040 --> 00:38:28,640
Speaker 1: for them? Absolutely, I have a few favorite apps. I

647
00:38:28,680 --> 00:38:31,239
Speaker 1: think I shared some and the last call to so

648
00:38:31,280 --> 00:38:33,800
Speaker 1: I'm about to share them again because they're so dope.

649
00:38:34,040 --> 00:38:38,759
Speaker 1: So one that's called headspace. So there's headspace. There's one

650
00:38:38,840 --> 00:38:45,240
Speaker 1: that's literally called calm, and then there's insight timer. Those

651
00:38:45,280 --> 00:38:50,960
Speaker 1: three applications are really awesome. They offer like guided meditations

652
00:38:51,440 --> 00:38:54,600
Speaker 1: or you know, UM that really support you in practicing

653
00:38:55,000 --> 00:38:58,719
Speaker 1: your breathing and being in your body. I created an

654
00:38:58,800 --> 00:39:03,239
Speaker 1: online forms specifically for Black women that are interested in

655
00:39:03,360 --> 00:39:07,760
Speaker 1: mindfulness is called Evolved Sacred Self Work to Heal a Sister,

656
00:39:08,239 --> 00:39:11,200
Speaker 1: and that can be found at um Heal a Sister

657
00:39:11,440 --> 00:39:15,839
Speaker 1: dot com and that there's everything from UM a worksheet

658
00:39:16,160 --> 00:39:21,200
Speaker 1: to being more present and your body guided meditations UM

659
00:39:21,280 --> 00:39:25,520
Speaker 1: and even like belly dancing because belly dancing is also

660
00:39:25,560 --> 00:39:30,480
Speaker 1: a powerful way to practice mindfulness. Nice. Nice. I've actually

661
00:39:30,480 --> 00:39:34,399
Speaker 1: taken belly dancing classes, but they never described it as mindfulness. Well,

662
00:39:34,480 --> 00:39:38,040
Speaker 1: because it's you being present in your body in that moment, right,

663
00:39:38,200 --> 00:39:41,799
Speaker 1: noticing what's happening with your hips, noticing what's happening with

664
00:39:41,840 --> 00:39:45,120
Speaker 1: your breathing. You have to have a really powerful awareness

665
00:39:45,160 --> 00:39:46,759
Speaker 1: to be able to pop your hip like that, Joel.

666
00:39:51,880 --> 00:39:53,879
Speaker 1: And that's what I mean when I say I think

667
00:39:53,920 --> 00:39:57,080
Speaker 1: this is really important to share, like for for us

668
00:39:57,120 --> 00:40:00,279
Speaker 1: as black women, Like it's so important to record guys

669
00:40:00,360 --> 00:40:03,520
Speaker 1: that mindfulness this is a new word, right, This is

670
00:40:04,400 --> 00:40:06,920
Speaker 1: to try to put a lot of the things that

671
00:40:07,239 --> 00:40:09,399
Speaker 1: many of people from all over the world have been

672
00:40:09,400 --> 00:40:12,359
Speaker 1: doing since the beginning of time, right, And so when

673
00:40:12,400 --> 00:40:15,640
Speaker 1: when I'm talking about that mindfulness is ours and it's

674
00:40:15,680 --> 00:40:18,799
Speaker 1: something we have we are, that we should reclaim and

675
00:40:18,840 --> 00:40:24,080
Speaker 1: we should recognize as ours. Is because things like dance, right,

676
00:40:24,120 --> 00:40:26,120
Speaker 1: and the way that we dance, and the way we're

677
00:40:26,160 --> 00:40:28,640
Speaker 1: in our body when we dance, if it's African dance

678
00:40:29,000 --> 00:40:31,520
Speaker 1: or if it's hip hop, like, if we're being in

679
00:40:31,560 --> 00:40:34,040
Speaker 1: our body and we're being present with our body, that

680
00:40:34,239 --> 00:40:38,080
Speaker 1: is that is also mindfulness. Praying and praying and whatever

681
00:40:38,160 --> 00:40:42,120
Speaker 1: way you do it, that is also mindfulness. Communing with

682
00:40:42,280 --> 00:40:44,960
Speaker 1: the earth right, those of us that garden, if you

683
00:40:45,000 --> 00:40:48,640
Speaker 1: are just being with the dirt right like, that is mindfulness.

684
00:40:48,680 --> 00:40:50,920
Speaker 1: There are so many things that are rich to black

685
00:40:51,000 --> 00:40:55,600
Speaker 1: and brown culture that are inherently bringing our awareness and

686
00:40:55,640 --> 00:40:58,400
Speaker 1: attention to one thing. And that is a way of

687
00:40:58,440 --> 00:41:01,319
Speaker 1: practice and mindfulness. So just Chather, it doesn't have the

688
00:41:01,400 --> 00:41:04,040
Speaker 1: title mindfulness on it, don't think it ain't yours book,

689
00:41:04,200 --> 00:41:08,520
Speaker 1: like okay, Like, don't let nobody be like that's just

690
00:41:08,560 --> 00:41:13,239
Speaker 1: for the folks that practice Buddhism or perfect no, like

691
00:41:13,440 --> 00:41:16,239
Speaker 1: it is woven into in all of our traditions. We

692
00:41:16,320 --> 00:41:19,160
Speaker 1: just have to find it. Yeah. So basically you're saying,

693
00:41:19,160 --> 00:41:24,759
Speaker 1: like me, hula who being could also be mindfulness? Listen, Yes,

694
00:41:24,920 --> 00:41:28,080
Speaker 1: I'm saying that is a powerful mindfulness practice. Is you

695
00:41:28,280 --> 00:41:31,719
Speaker 1: being aware of your body in that moment. Now we

696
00:41:31,840 --> 00:41:35,839
Speaker 1: can sort of like increase the vibration or the intention

697
00:41:36,200 --> 00:41:38,319
Speaker 1: of any of the activities that we do in our

698
00:41:38,400 --> 00:41:41,400
Speaker 1: day to day life to create a mindful lifestyle. That is,

699
00:41:41,600 --> 00:41:46,680
Speaker 1: instead of multitasking all the time, doing one thing right,

700
00:41:47,040 --> 00:41:49,400
Speaker 1: like even that game night that you might be having

701
00:41:49,440 --> 00:41:52,080
Speaker 1: with your family, Like, you can make that a mindful

702
00:41:52,120 --> 00:41:55,000
Speaker 1: activity if it's just you and your family, not you

703
00:41:55,239 --> 00:41:58,400
Speaker 1: with your cell phone out, not you you know with

704
00:41:58,440 --> 00:42:01,200
Speaker 1: the television only release supposed to be playing sorry with

705
00:42:01,280 --> 00:42:05,719
Speaker 1: your child, right, being with and noticing what's coming up.

706
00:42:05,760 --> 00:42:08,360
Speaker 1: There's so many things that we can learn from ourselves

707
00:42:08,600 --> 00:42:11,840
Speaker 1: when we practice that good point. The underlying things for

708
00:42:11,960 --> 00:42:16,920
Speaker 1: mindfulness I think are checking out your local classes um

709
00:42:17,000 --> 00:42:23,640
Speaker 1: that really promote wellness, right, so dance classes, yoga, UM,

710
00:42:24,800 --> 00:42:29,560
Speaker 1: like meditation classes. You might find those things, um. Deciding

711
00:42:29,600 --> 00:42:33,120
Speaker 1: to go outside, um, deciding to be more thoughtful about

712
00:42:33,120 --> 00:42:36,320
Speaker 1: the food you put in your body, um, like those

713
00:42:36,360 --> 00:42:39,759
Speaker 1: those things that have may happen in your community and

714
00:42:40,080 --> 00:42:44,239
Speaker 1: opening yourself up to new experiences are I think the

715
00:42:45,000 --> 00:42:47,880
Speaker 1: one of the first hand ways to be able to practice.

716
00:42:48,239 --> 00:42:50,279
Speaker 1: But then when we're talking about bringing it into our

717
00:42:50,280 --> 00:42:55,000
Speaker 1: home and practicing through meditation specifically, those apps are really dope.

718
00:42:55,520 --> 00:42:58,920
Speaker 1: UM checking out is super awesome and amazing therapists that

719
00:42:59,000 --> 00:43:01,480
Speaker 1: practices it is a really good way to hold yourself

720
00:43:01,480 --> 00:43:05,520
Speaker 1: accountable in charting your progress in that space. And then

721
00:43:05,600 --> 00:43:08,360
Speaker 1: of course my evolved platform is dull because it was

722
00:43:08,400 --> 00:43:12,920
Speaker 1: made just for you, though perfect, and of course we

723
00:43:12,960 --> 00:43:14,360
Speaker 1: will have a link to all of that in the

724
00:43:14,400 --> 00:43:17,279
Speaker 1: show notes so people can get it. Well, thank you

725
00:43:17,360 --> 00:43:19,600
Speaker 1: so much for joining us again to day, shawn I

726
00:43:19,600 --> 00:43:23,520
Speaker 1: appreciate it. Thank you so much for having me. It's

727
00:43:23,520 --> 00:43:25,560
Speaker 1: so great. Thank you. I think this will help people

728
00:43:25,600 --> 00:43:27,799
Speaker 1: get some clarity around what all the mindfulness. And I

729
00:43:27,840 --> 00:43:30,239
Speaker 1: love that you said like, just because we've put this

730
00:43:30,320 --> 00:43:32,480
Speaker 1: new name on it doesn't mean we haven't always been

731
00:43:32,520 --> 00:43:40,480
Speaker 1: doing it. Like yeah, cool. I'm so happy Shawna was

732
00:43:40,520 --> 00:43:43,279
Speaker 1: able to come back and share with us again to

733
00:43:43,400 --> 00:43:46,479
Speaker 1: check out the resources that she shared and to learn

734
00:43:46,520 --> 00:43:50,040
Speaker 1: more about her practice or to hear her first interview

735
00:43:50,080 --> 00:43:53,440
Speaker 1: from the podcast. Visit the show notes at Therapy for

736
00:43:53,480 --> 00:43:58,120
Speaker 1: Black Girls dot com slash Session seventy eight, and please

737
00:43:58,160 --> 00:44:00,960
Speaker 1: make sure to share your takeaways from the episode on

738
00:44:01,040 --> 00:44:04,920
Speaker 1: i G Stories or on Twitter. Be sure to use

739
00:44:04,960 --> 00:44:08,359
Speaker 1: the hashtag tv G in session so that we can

740
00:44:08,400 --> 00:44:12,120
Speaker 1: find them and share them. If you're looking for a

741
00:44:12,160 --> 00:44:15,600
Speaker 1: therapist in your area, be sure to visit the therapist

742
00:44:15,640 --> 00:44:20,360
Speaker 1: directory at Therapy for Black Girls dot com slash directory.

743
00:44:20,600 --> 00:44:22,919
Speaker 1: And don't forget to check out our Therapy for Black

744
00:44:22,960 --> 00:44:26,320
Speaker 1: Girls store to grab a T shirt or a mug

745
00:44:26,920 --> 00:44:30,000
Speaker 1: or a hoodie to show your love for the podcast

746
00:44:30,200 --> 00:44:34,200
Speaker 1: at Therapy for Black Girls dot com slash shop. And

747
00:44:34,239 --> 00:44:37,120
Speaker 1: if you want to continue this conversation and join a

748
00:44:37,200 --> 00:44:40,680
Speaker 1: community of other sisters who listen to the podcast, join

749
00:44:40,840 --> 00:44:43,600
Speaker 1: us over in the thrive Tribe, which is the Facebook

750
00:44:43,600 --> 00:44:47,040
Speaker 1: group for our community. You can find that at Therapy

751
00:44:47,080 --> 00:44:50,799
Speaker 1: for Black Girls dot com slash Tribe. Make sure you

752
00:44:50,840 --> 00:44:54,560
Speaker 1: answer the three questions that are asked to gain injury.

753
00:44:55,280 --> 00:44:57,760
Speaker 1: Thank y'all so much for joining me again this week,

754
00:44:58,120 --> 00:45:00,680
Speaker 1: and I look forward to continue in this conversation with

755
00:45:00,760 --> 00:45:03,399
Speaker 1: you all real soon. Take it, dear,