“The master key of knowledge is, indeed, a persistent and frequent questioning.”
-Peter Abelard
 

News and Updates at River Valley BHWC

New Opportunity to "Ask a Therapist"

Have you ever found yourself wondering about a certain aspect of your mental health or relationships? Now is your chance to ask our team of experienced therapists for their expert advice. Whether you have a question about managing anxiety, improving communication with your partner, or coping with stress, we are here to help. Simply submit your question in the link below, and we will choose one of these questions to be answered in one of our upcoming newsletters! We look forward to helping you on your journey to better mental health and well-being.

River Valley BHWC Client Satisfaction Survey

Are you a current or past client of ours? We would like to invite you to take our survey to help us better serve you and our clients. This survey is just a few questions and should only take about 5 to 10 minutes. Please let us know how we are doing. Thank you!

June is LGBTQ+ Pride Month

June is celebrated as Pride Month, a time dedicated to honoring the LGBTQ+ community and commemorating the ongoing fight for equality and acceptance. This month-long celebration includes parades, festivals, and various events that highlight LGBTQ+ culture, history, and rights. Pride Month also serves as a reminder of the struggles and achievements of the community, promoting awareness and advocacy for a more inclusive society. It originated from the 1969 Stonewall riots, a pivotal moment in the LGBTQ+ rights movement, and continues to be a vibrant expression of love, identity, and solidarity.

River Valley BHWC Holiday Hours

Wednesday June 19, 2024 - Juneteenth - CLOSED

Thursday July 4, 2024 - Independence Day - CLOSED

Please take a moment to celebrate our national holidays, Juneteenth and Independence Day. Our history has made us who we are today. Navigate to the links to discover the origin of these holidays and why we recognize them as a nation.

The Grief Club of Minnesota is a non-profit organization that provides a place where grieving children, teens, young adults and their parent/caregivers find connections, share their experiences and heal.

Broaden My Knowledge

Book of the Month: "Outrageous Openness" by Tosha Silver

A “playful, enlightening, and creative collection" (Spirituality and Practice) of spiritual lessons, anecdotes, and thoughts on the Divine’s intervention in our lives, this brilliantly written and wonderfully entertaining book teaches us how to live purposefully and in line with the Force of Love.

“What if the Divine is constantly igniting roadside flares to get our attention? What if there actually is a Supreme Organizing Principle with an unbridled sense of humor? And what if we each have this ardent inner suitor who’s writing us love letters every day that often go unopened?”

Video of the Month: "Sensitive: The Untold Story"

In 1991 Dr. Elaine Aron made a discovery that revolutionized how we view 20% of the population that are highly sensitive (HSP). Her research was the subject of the groundbreaking documentary Sensitive: The Untold Story, featuring Alanis Morissette.

Shake meditation, also known as "shaking meditation" or "tremor meditation," is a dynamic form of meditation that involves shaking the body to release tension and stress, promote relaxation, and enhance mental clarity. This practice is rooted in various traditions, including Qigong, and has been popularized in contemporary wellness circles for its accessibility and effectiveness in reducing anxiety and improving overall well-being.

Shaking meditation can be particularly beneficial for those who find it challenging to sit still during traditional meditation practices. It engages the body actively, making it easier to quiet the mind and enter a state of meditative awareness.

1. Preparation
   1. Find a Quiet Space
      Choose a comfortable and safe environment where you won't be disturbed. Ensure you have enough space to move freely without obstacles.
   2. Wear Comfortable Clothing
      Opt for loose, breathable clothing that allows unrestricted movement.
   3. Set the Mood
      You can dim the lights, light candles, or play soothing music to create a calming atmosphere.
   4. Duration
      Decide on the duration of your practice. Beginners might start with 10-15 minutes, gradually increasing to 20-30 minutes as they become more comfortable.
2. Warm-Up
   1. Ground Yourself
      Stand with your feet shoulder-width apart, knees slightly bent. Close your eyes and take a few deep breaths to center yourself.
   2. Set an Intention
      Mentally set an intention for your practice. This could be to release stress, connect with your body, or simply to enjoy the experience.
3. Begin Shaking
   1. Start Slowly
      Begin with gentle, small shakes. You can start by shaking your hands and wrists, then gradually involve your arms, shoulders, and torso.
   2. Involve the Whole Body
      Allow the shaking to spread to your legs, feet, and head. The movement should be spontaneous and natural, not forced. Imagine shaking off any tension or negative energy.
   3. Find Your Rhythm
      Let the shaking develop its own rhythm. You might find certain areas of your body shaking more vigorously than others, which is normal.
   4. Stay Present
      Focus on the sensations in your body. If your mind starts to wander, gently bring your attention back to the physical experience of shaking.
4. Deepening the Practice
   1. Increase Intensity
      Gradually increase the intensity of your shaking, allowing your whole body to move more vigorously. Ensure you're still breathing deeply and steadily.
   2. Release Control
      Let go of any need to control the shaking. Allow your body to move freely and spontaneously, trusting the process.
   3. Sound and Breath
      If you feel comfortable, you can incorporate sound by exhaling with a sigh or hum. This can help release even more tension.
5. Slowing Down
   1. Gradual Slowdown
      After a period of vigorous shaking, gradually slow down the movements. Return to smaller shakes, eventually coming to a stop.
   2. Stillness
      Stand still with your eyes closed. Notice the sensations in your body and the energy that has been generated. Take a moment to appreciate the stillness and calm.
6. Grounding and Reflection
   1. Grounding Exercise
      Ground yourself by gently tapping your feet on the floor or placing your hands on your heart and belly. Take a few deep breaths.
   2. Reflect
      Take a few minutes to sit or lie down comfortably. Reflect on your experience, noting any physical or emotional changes.
   3. Hydrate
      Drink some water to rehydrate and help your body integrate the experience.
7. Closing
   1. Express Gratitude:
      End your practice by expressing gratitude to yourself for taking the time to nurture your well-being.
   2. Return to Normal Activity
      When you're ready, slowly open your eyes and gently return to your normal activities, carrying the sense of relaxation and presence with you.

Shake meditation is a powerful practice that can help you release physical and emotional tension, enhance your sense of presence, and promote overall well-being. By incorporating this dynamic form of meditation into your routine, you can enjoy the benefits of both physical activity and mindful awareness, making it a versatile tool for stress management and self-care.

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: