Namaste' Search Results are displayed below.
I hope you find something you Dig, One Love!

Have you ever wondered what your dreams meant? What they may be trying to reveal to you, or woke up saying "what was that about?". You're not alone, and we are here to help! Through The Zen Panda at AKay One Love Design we offer Dream Interpretation, this practice is separate from a Zen Therapeutic Mentoring Session and is open to anyone who may be interested. The focus of this 45 minuet Session will be solely about you and your Dreams. Our subconscious mind is a powerful tool for us to tap into. Bringing our awareness to our subconscious allows us insight into our deepest feelings, sufferings, difficulties, understandings, thoughts, worries, and so much more. For a dream interpretation we ask that you keep a dream journal or write down any re-occurring dreams you may be having and submit them to our Dream Expert at least 48 hours in advance of your session. (Don't worry we'll send you a reminder) This allows our expert to communicate with you before your session if she has any questions about your dreams to gain a clearer understanding. Then, our interpreter will delve into what you've dreamt making sure to ask any questions that may assist with her interpretation. Prior to your session she will perform a 1 hour long Zazen meditation called Daijo wherein she will seek enlightenment about your dreams, this in combination with her over 10 years of studies in dream interpretation, awareness, compassion practice, and psychology she will compose the information needed for your session. During your session she will illuminate your dreamland, providing you with insights, giving you an in-depth, meaningful, vivid interpretation. Exploring the imagery from your Shangri-la may make clear any sufferings or difficulties you are having. You will discuss your emotional state of mind, feelings, sensations, thoughts. This journey may reveal any deep-seated ideas, feelings, or issues that may be impacting your behaviors and emotions in waking life. With the awareness of your dreams you will have a better understanding of your subconscious mind, a clearer picture of what your dreams were indicating or showing you about yourself and others. This is an extremely unique and wonderous experience, which no doubt begin a journey of its own for you from there.

This is a one-on-one private phone session with an emphasis on observation, mindset, philosophy, and mentoring. With The Zen Panda we help anyone struggling with anything, facing any challenge, going through an internal challenge, or anyone that is seeking enlightenment towards mindset. Through our one-on-one sessions we emphasize on observation of self, conversation therapy, philosophical imagery, and life mentoring. The goal is to become more connected to self, while building skills in awareness, lovingkindness, learning about your-true-self, your own mindset and its importance in how this is affecting your day-to-day life. We want to focus on how to be open to a shift in your mindset that can harbor growth, love, peace, opportunities, communication, self-care, and so much more in your life. Each Session is 1 hour and 11 minutes in duration and we have Phone, Chat, or eMail options for every person's convenience level. We hope to speak soon here at The Zen Panda, sending lovingkindness to you. Namaste'

Our Addiction Recovery Companionship Mentoring Program We offer mentoring for anyone suffering from an addiction, substance use and abuse, process addictions, or other providing a holistic approach to recovery through mindfulness-based stress reduction techniques and personal and professional experience. Our program includes: Compassion and empathy-led listening Goal Setting and Accountability Activities Heart Healing Navigation Recovery Companionship Self-Care exercises and encouragement Meditation & the Arts Mindfulness techniques We aim to assist individuals on their healing journey by offering encouragement and support throughout the recovery process. If you or a cherished individual in your life is grappling with the challenges of addiction, whether they are just beginning their journey towards recovery or are still facing the struggles that come with it, know that you are not alone. Addiction is a complex and challenging disease that can impact every aspect of a person's life. However, it is important to remember that there is hope and that recovery is possible. Recovery from addiction is a journey that requires courage, determination, and support. It is not an easy path, and there may be obstacles along the way. However, with the right guidance and resources, it is possible to overcome addiction and reclaim your life. It is important to acknowledge that addiction is a disease that requires professional help and support. Seeking assistance from healthcare professionals, therapists, support groups, and loved ones can make a significant difference in the recovery process. By addressing the underlying issues that contribute to addiction, individuals can begin to heal and move towards a healthier, more fulfilling life. Remember, recovery is a process, and it is okay to seek help and guidance along the way. By reaching out for support, you are taking an important step towards a brighter and healthier future. There is light at the end of the tunnel, and with determination and support, you can overcome addiction and build a life filled with hope, healing, and happiness. No individual should have to navigate their recovery path in solitude. We are here to provide compassion, empathy, assistance, and attentive listening. Contact us today to determine if we are the right fit for your journey. We look forward to connecting with you shortly! If you are experiencing a medical emergency please call 911 or go to the hospital for treatment.

Have you ever felt the energy when you walk into a room and thought to yourself "you could cut the tension with a knife?" That is because emotions hold energy, both positive and negative, and can create energy in a room that can be palpable to those who are sensitive to picking up on emotions. Research has shown that individuals who are empathetic, altruistic, and compassionate may be more affected by the energy of emotions in a room. Empathy is the ability to understand and share the feelings of another, and individuals who are highly empathetic may be more attuned to the emotions of those around them. This heightened sensitivity can make them more susceptible to absorbing the energy of others, both positive and negative, and may result in feeling emotionally drained or overwhelmed in certain environments. Altruistic individuals, who prioritize the well-being of others and strive to help those in need, may also be more impacted by the emotional energy in a room. Their desire to support and care for others can make them more vulnerable to the emotions of those around them, leading to a greater sense of emotional heaviness or tension in certain situations. Similarly, compassionate individuals , who display kindness, empathy, and understanding towards others, may also be affected by the energy of emotions in a room. Their ability to connect with the emotions of others can make them more susceptible to feeling the emotional atmosphere of a space, and may lead to experiencing heightened emotional responses themselves. Being around negative, individualistic people, living or working in a high-stress and negative environments can have a negative impact on a more altruistic, empathetic, or compassionate person person. Research has shown that individuals can be influenced by the emotions and behaviors of those around them, a phenomenon known as emotional contagion . Negative energy and attitudes can be contagious and can lead to increased stress, anxiety, anger and even changes in behavior. What is Emotional Contagion: What is Emotional Contagion? Emotional contagion is a psychological phenomenon in which an individual experiences a shift in their emotional state as a direct result of the emotions, energy, and overall environment surrounding them. This process often occurs unconsciously, where one person's feelings can influence another's, leading to a shared emotional experience. At its core, emotional contagion involves the transmission of emotions between individuals, allowing people to resonate with the feelings of those around them. This can happen in various settings, such as during social interactions, group activities, or even through media consumption. For instance, when someone enters a room filled with laughter and joy, they may find themselves smiling and feeling happier, even if they were previously in a neutral or negative mood. Conversely, if an individual is surrounded by sadness or anxiety, they may also begin to feel those emotions, reflecting the mood of their environment. Research has shown that emotional contagion can occur through several mechanisms, including nonverbal cues such as facial expressions, body language, and tone of voice. These subtle signals can trigger similar emotional responses in observers, creating a ripple effect of feelings that can spread. Additionally, the phenomenon is not limited to face-to-face interactions; it can also occur through digital communication, where the emotional tone of a message can elicit strong feelings in the recipient. There is also scientific evidence to suggest that prolonged exposure to negative environments can have an impact on the brain. Chronic stress and negativity can lead to changes in the brain's structure and function, including alterations in the amygdala, prefrontal cortex, and hippocampus, which play key roles in emotional regulation, decision-making, and memory. These changes can ultimately affect an individual's mental health and well-being. Emotional Contagion Can Take a Toll on Mental Health: Feeling overwhelmed by negativity is something many people experience today. Whether it’s a friend struggling with their emotions, a family member always seeing things through a negative lens, or media that is upsetting and negative, this emotional contagion can take a toll on our mental health. Those who are naturally compassionate and sensitive can be particularly affected by these shifts in emotion. Studies have shown that spending time around negative people can significantly increase stress and anxiety levels. In fact, research indicates that individuals exposed to negative environments can exhibit higher levels of cortisol, the stress hormone, which can lead to various health issues. To protect your mental health and reclaim your energy, it's essential to adopt practices that foster positivity and resilience. Therefore, it is important for altruistic, empathetic, and highly compassionate individuals to be mindful of our surroundings and the people we choose to surround ourselves with, as negative influences can have a detrimental effect on our own mental health and emotional well-being. However not everyone has the option to choose our environment or abandon ship and remove ourselves from these detrimental environments. But we all do have the option on how we can respond to these environments and how we can take care of ourselves. How to Combat Emotional Contagion and Find Your Calm: This article presents ten research based effective mindfulness activities designed to help us shield ourselves from negative influences, protect our peace, and help our overall well-being. Try these practices to rejuvenate your spirit and maintain your compassionate energy even in challenging settings. 1. Breathing Exercises Breathing exercises serve as a cornerstone of many calming practices. Focusing on your breath helps ground you in the present and alleviates anxiety. To start, find a comfortable position. Close your eyes and inhale deeply through your nose, allowing your abdomen to expand fully. Hold your breath for a count of four, then exhale slowly through your mouth. Repeat this for five to ten minutes. Doing this daily can lower your stress levels by 30%, making it a simple yet powerful tool. Studies have shown that breathing exercises can benefit the prefrontal cortex, responsible for regulating emotions and decision-making. 2. Nature Walks Connecting with nature can effectively counter emotional contagion. A brisk walk in the park, along the beach, or through a local nature trail can clear your mind and lift your spirits. During your walk, pay attention to the sounds around you. Listen for rustling leaves, birds singing, or the gentle swaying of trees. Engaging your senses not only refreshes your mind but can significantly reduce feelings of stress and anxiety, with studies suggesting a 20% improvement in mood after just a 15-minute walk outdoors. Nature walks can also activate the hippocampus, which is linked to memory and emotional regulation. 3. Guided Meditation For those new to mindfulness, guided meditation provides excellent support. These sessions help navigate through negativity while enhancing compassion for yourself and others. You can head over to you tube and find many different options, which offer sessions lasting anywhere from 1 to 30 minutes. Opt for themes focused on compassion or stress relief, and you may find that a regular practice can lead to a 25% increase in your overall well-being. Guided meditation can stimulate the amygdala, which plays a role in processing emotions. 4. Gratitude Journaling Gratitude journaling I believe is one of the most underrated tools that has a significant impact on our health and well-being. Gratitude journaling shifts your focus from negativity to positivity. Every day, take a few minutes to write down three things for which you are grateful. This simple act encourages a positive mindset that can buffer the effects of emotional contagion. Over weeks, you might notice a significant transformation in your outlook. Some studies show that participants who practiced gratitude reported a 20% increase in life satisfaction. Evidence suggests that gratitude journaling may engage the anterior cingulate cortex, involved in regulating emotions and decision-making. 5. Body Scan The body scan is an excellent mindfulness exercise for tuning into your emotions and physical sensations. Begin by lying comfortably. Close your eyes and mentally scan your body from your toes to your head. Acknowledge any tensions you feel, and with each exhale, visualize releasing that tension. Regular practice can lead to a deeper understanding of your body and a reduction in stress levels. Body scan practices can activate the insula, which helps with self-awareness and empathy. 6. Affirmation Practice Affirmations are positive statements that counteract negative thoughts. Using assertive language can reinforce your self-worth, resilience, and positivity. Craft a list of affirmations that resonate with you—like "I am strong," "I choose joy," or "I attract good energy." Repeat these daily, and you may notice a decrease in negative self-talk. Studies suggest that such practices can improve self-esteem by over 15%.   Affirmation practices can benefit the prefrontal cortex, promoting positive self-talk and confidence. 7. Mindful Eating Mindful eating promotes savoring each bite, bringing awareness to your food’s flavors, textures, and aromas. Taking the time to eat mindfully not only enhances your eating habits but can also lower stress levels. As you eat, focus on how food nourishes your body. Engaging with your meals can create mental space, allowing you to step back from negative emotions and be present. People who practice mindful eating often report a more satisfying relationship with food. Mindful eating can engage the insula and prefrontal cortex, promoting awareness of sensations and cravings. 8. Laughter Yoga Have you ever heard the saying "Laughter is the best medicine"? Well it really is! Laughter is a natural stress reliever. Laughter yoga combines laughter exercises with deep breathing, lifting your mood and connecting you with others. Seek out local laughter yoga classes or participate in online sessions. You can also listen to comedy or read something that you know will make you laugh, or call a friend. Allow yourself to be silly and playful, which not only alleviates stress but can elevate your mood significantly. Research shows that laughter can reduce stress levels by up to 39%. Laughter yoga can stimulate the release of endorphins in the brain, promoting a sense of well-being and stress relief. 9. Visualization Techniques Visualization helps reset your emotional state. Picture a peaceful setting, like a sandy beach or a cozy cabin in the woods. As you imagine it, immerse yourself in every detail—what do you see, hear, and feel? This mental imagery promotes relaxation and can act as a buffer against negative energies, enhancing your overall sense of well-being. If it is difficult for you to do this on your own you can find visualization meditations on you tube and other online platforms. Visualization techniques can activate the visual cortex and the prefrontal cortex, helping to create a sense of calm and relaxation. 10. Create an Escape Plan Sometimes, the best response to negativity is to have an escape plan ready. Especially with the holiday's coming up it is important to have boundaries set in mind. If you are able to leave the environment this is the best option for your own well-being. Identify your emotional triggers and develop strategies to detach when necessary. Consider taking a quick walk, finding a quiet corner to breathe, calling a supportive friend, or if you are able leaving the environment all together. Having these strategies in place helps manage your energy efficiently and can significantly reduce daily stress. Empower Yourself Against Negativity When practicing mindfulness in each of these areas, various parts of the brain may be positively impacted leading to improved emotional regulation, stress reduction, and a greater sense of well-being. Overall, individuals who possess traits such as empathy, altruism, and compassion may be more sensitive to the energy of emotions in a room and may be influenced by this energy more than others. It is important for these individuals to practice self-care and establish boundaries in order to maintain their emotional well-being in potentially draining environments. Navigating a world filled with negative energy can be overwhelming, challenging, and leave you feeling defeated, but it doesn’t have to. It doesn't need to drain your energy or hurt your mental health. We get to choose how we feel, think, and act. There are times where putting others first and ourselves last feels like the right thing to do but eventually if a person does this for long enough they may begin to loose track of themselves in the process. By incorporating these mindfulness activities into your routine, you can build resilience against emotional contagion, start to rebuild your center, find your peace, and be able to deal in high-stress environments without sacrificing yourself to do it. Embrace these practices daily, and observe a shift towards a more positive mental landscape. Remember, prioritizing your well-being is not selfish it is needed. When you truly care about others and you've become overwhelmed by their emotions or your overall environment incorporating these mindfulness practices not only benefits you but also spreads positivity to those around you. Healthy boundaries, mindfulness, and self-care are essential allies for a better quality of life. You deserve to protect your peace! We hope you enjoyed this post, below please find Free PDF Downloads to help you on your journey towards protecting your peace. Free Mindfulness Activities Free PDF Downloads: Laughing Yoga Step-by-step Activity: This Laughing Yoga activity goes through how to center yourself and give yourself inner-peace by utilizing laughter. It also goes into how/why this is helpful. We hope you enjoy this activity! 5 Free Flower Mandala Easy Coloring Pages for Mindfulness: Coloring can be a wonderful tool for stress relief. Below is a free PDF download that includes 5 Flower Mandalas for fun and easy coloring. We hope you enjoy this activity! Please Note: All free items found within this blog or at AKayOneLoveDesign.com are for the purpose of providing free helpful information to you. These items may not be re-sold or use outside of personal use. You may however print them and share them freely and use them as many times as you would like. Thank you.

Learning to Cope with Stress and Heal with Mindfulness Based Art Therapy   Growing up emotions were not something freely talked about at the dinner table. I learned from a young age to suppress my emotions which later in life turned into anxiety and depression.  However, also at a young age I learned that I could express my emotions through the creation of Art, and no one could tell me I couldn’t. There was something incredible about having a thought or feeling and then being able to create something from it. Little did I know that this was the beginning of my journey with Mindfulness Based Art Therapy (MBAT).  As life went along, I continued to suffer from anxiety, depression, and eventually trauma, addiction, compounded grief, and more.  I started a generalized meditation/yoga practice which I found to be extremely beneficial towards calming my inner thoughts, becoming more connected with myself, slowing down to reduce stress and enjoy life.   However, after some drastic health issues in 2018 that limited my mobility and artistic ability I was devastated.  I didn’t have the strength for the Yoga I enjoyed. I couldn’t even write my name, much less create anything beautiful, I thought.  I started researching, once able, non-stop on ways to help myself, I couldn’t imagine not having Art as an outlet anymore. I came across Zen Mindfulness, and its enormous amount of health benefits.  I thought “wow” “I could combine this with abstract art”.  Thinking I was clever and had come up with a completely unique idea of incorporating Art with Mindfulness. However, I researched this too, realizing that Mindfulness Based Art Therapy (MABT) has been studied for years, if not centuries, and I began cultivating a practice.  Cultivating A Practice Sharing a bit of my own journey with MBAT, it is my hope that you will see how you too could benefit from this in your life.  Starting my practice of MBAT consisted of a lovingkindness meditation 5 min a day, attempting a doodle or abstract Art 5 minutes a day, and intentional mindful movement while listening to music.  During these activities I would completely tune everything else out, center myself with breath, become grounded in the moment, and focus on what feelings were coming up.   Using these new ways of expression was invaluable for me, I was able to escape the 4 walls of that hospital room, and just be.  I was going through one of the hardest most defeating times in my life and MBAT helped me develop ways to deal with stress, depression, trauma, and even helped me regain and re-develop my Artistic abilities.  I went from feeling completely defeated to feeling empowered. It was easy to start with just a few minutes a day, anyone of any ability can do it (when I started, I couldn’t walk, talk, or barely hold a pencil), and it was/is completely free. Years later after having another major medical event in 2023, I have been able to draw from this experience giving myself hope to continue forging forward towards healing. Studies show that “Applications of mindfulness and meditation are demonstrating their effectiveness with stress reduction, self-regulation, trauma recovery, and overall quality of life. Likewise, the expressive arts therapies are increasingly embraced as methods of transformation that enhance health and well-being” (Jessica Kingsley Publishers, et al., 2013). With stress-relief comes many things, a calmer mind, biological changes, improved mood, improved outlook on life, and an overall sense of well-being. It is being studied and proven that utilizing mindfulness with the arts can heal on a very deep level. Mindfulness and the Arts The excitement around mindfulness-based art therapy is because it is much more than just sitting still breathing in and out, and while breath and meditation is an important factor, mindfulness practice goes deeper than just meditation.  When you combine Mindfulness and the Arts there is a flow state that happens with this type of expression. It's not only Art as you may think. You may be envisioning a person meditating with a sketch pad and a pencil, or someone doing Yoga at an isle with a paint brush.  But it is so much more, mindfulness and the Arts is anything that is creative and expressive. It can be music, writing, speaking, movement, dancing, creating art, and so much more.   The purpose is expression, connection, being in the present moments, and healing.  You start with the present moment, you incorporate being mindful (to be in the present moment without judgement), and combine expression to help connect your mind, body, and feelings. This offers variety in developing a deeper connection with self, building self-awareness. Self-awareness is where it starts “Attention to the body, will be aligned with mindfulness— a gentle awareness to one’s own physical, emotional and/or cognitive experience and a first step toward self-awareness in the present moment” (Jessica Kingsley Publishers, et al., 2013).  The more you practice the deeper your connection to self will become and in turn the more connected you will feel within the present moment. This allows for reduced stress, a way to find healing, and a way to learn how to process extremely difficult situations and emotions. Health Benefits of Mindfulness Based Art Therapy MBAT has been scientifically studied for many years and offers an enormous amount of health benefits.  Some of these benefits include positive changes in the brain and changes within the brain and body connection promoting resiliency and improved health and well-being.  Resiliency, the definition of resilience is “the capacity to withstand or to recover quickly from difficulties.”   (Oxford University Press, n.d.)  Imagine being able to take a few minutes a day practicing MBAT and building your capacity to withstand and recover quickly from difficulties! Through my own MBAT practice in 2018 my brain and body connection became stronger over time, I was able to be patient with myself, and by doing so and practicing mindfully, branching out into other forms of arts, practicing non-judgement the transformation was astounding. I truly believe that this practice allowed my brain and body to heal more fully connected than it would have if I had not started my MBAT practice. I had both doctors and nurses say they could not believe how quickly I was recovering, they thought it would take years for me to do things I was doing in months. I believe my recovery reflected my mindset due to cultivating a practice.  Research on Mindfulness and the Brain In the book Mindfulness and the Arts Therapies: Theory and Practice they outline an in-depth 28-year study about this, and one conclusion was “Siegel has researched the relationship between mindfulness and integration of the brain, and the role of secure relational attunement for providing the groundwork for health and resiliency in life. If attunement produces integration in the brain, the interpersonal attunement and intrapersonal attunement will reinforce each other and produce greater neural integration. These can be the neural dimensions linking the ways in which mindful awareness promotes both relational and internal well-being in the promotion of integration.”  (Siegel, 2007)      This research suggests that when a person practices mindfulness, both within themselves and in relationships with others, it can lead to greater neural integration in the brain. This could involve forming new connections, strengthening existing connections, or building new neural pathways that contribute to overall well-being and resilience. The idea is that by being mindful and attuned to oneself and others, you can promote both relational and internal well-being, leading to greater neural integration. One personal example of what this means is that through a dedicated MBAT practice, neural integration “opening up communication pathways in the brain that may have been blocked by stress” (Siegel, 2007) over time built new pathways improving my stress response. Strengthening these pathways by utilizing intentional MBAT also allowed for improvement in my relationship and awareness with self, as well as my relationships with others.  I am able to start moving myself out of survival instincts of flight, fight, or freeze, take a step back, and observe, and respond.  This capability has proven helpful in many stressful and overwhelming situations, my ability to overcome those situations, and even begin to heal from them.   Cultivating a practice of Mindfulness and Art in 2018 helped build my self-awareness and allowed me to begin healing from things I never thought I would. I was in a place of complete defeat, despair, and depression. MBAT turned that dark place into a place of solace, expressive flow, and lovingkindness.  Starting a Practice Starting a practice of mindfulness in combination with the Arts is a way to help reduce stress and there are many ways to utilize Mindfulness with Art.  Having such a variety allows for any individual of any ability to find something they are comfortable with, when beginning a practice. The health benefits of a Mindfulness and Art based practice can improve a person's overall well-being and even cause positive changes in the brain.  If you are suffering from stress, anxiety, frustration, overwhelm, reactivity, or any array of negative thoughts and feelings, MBAT is scientifically proven to be helpful.   If you have thought to yourself, you’d like to be more present or less stressed MBAT may be right for you.  If you have ever thought I can’t calm my mind for meditation, I don’t like meditation, or it’s too difficult to sit still and be in the present moment but the way you are coping isn’t working, and you’d like to be less stressed MBAT may be right for you. If you have ever thought I can’t draw but I love music or love to dance MBAT may be beneficial for you.   Finding a mindful way of expressive flow, that is based on activities you enjoy, can and will help anyone of any ability, and of any mindset.  It starts with the breath and can end up with inner peace, improved self-awareness, improved self-image, and even improved relationships. MBAT includes such a variety of activities that even the busiest mind can become self-aware, non-judgmental, and expressive of their feelings, allowing room for coping mechanisms in the Arts that will bring feelings of inner-peace and reduced stress.  We wish you well on your journey towards healing and inner peace with Mindfulness Based Art Therapy. Please find below free PDF Downloads to help you begin your journey today, re-start your journey if you've been out of practice, or introduce new things to your journey if you've already started cultivating a practice. No matter where you are on your journey towards healing, no matter of what ability, you can find inner peace. You are deserving and you are allowed to choose peace. References   Mindfulness and the Arts Therapies:  Theory and Practice,  Jessica Kingsley Publishers, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/coloradotecho/detail.action?docID=1511101    Oxford University Press. (n.d.). Resilience. In  Oxford Learner’s Dictionaries . Retrieved August 30, 2024, from  https://www.oxfordlearnersdictionaries.com/definition/english/resilience    Free PDF Download: This is a Step by Step Activity that goes through an Intentional Movement Meditation Exercise for drawing a Mandala. It also goes into detail on why/how this exercise is helpful towards reducing stress and promoting an overall sense of well-being. Free PDF Download: This is a Free Coloring Page of a depiction of a person painting a Mandala on a Canvas. It can be used along with the Intentional Movement Meditation if you would like some guidance on what to draw/color. Please note that the artist AKay has done extensive research to be able to provide these items to you, and created these items in lovingkindness with the intention of helping you on your journey, and to be brought to you for free. They may not be re-sold however you may print and use them as many times as you'd like.

Blossoming Through Grief: Exploring Dr. Lois Tonkin's "Growing Around Grief" Model Through Art & Self-Care with Free Grief Art Activity Worksheet by: Artist AKay @AKay One Love Design 10/20/2024 Grief is a tidal wave that engulfs, crashes, and retreats, leaving us to navigate its tumultuous waters. Dr. Lois Tonkin's 'Growing Around Grief' model beautifully captures this ebb and flow of emotions, illustrating the intricate dance between loss orientation and restoration orientation. As an artist who has explored this model through my own lens, I've found solace in visualizing grief as intertwined waves and blooming flowers, showcasing the complex dance of emotions that accompany the journey of healing. See below for my personal experience and artistic interpretation. Growing Around Grief: Dual Process Model This helpful metaphor for grief was developed by Dr. Lois Tonkin. The idea is that we don’t ‘get over’ grief – it doesn’t ‘go away’. Instead as times goes on, you learn to grow around your grief. Dr. Lois Tonkin's Model is "The Dual Process Model" which identifies two main processes that individuals go through when experiencing grief: 1. Loss-oriented processes: This involves dealing directly with the reality of the loss, such as facing the emotional pain, sadness, and emptiness associated with the absence of the person you've lost. This process includes activities like reminiscing about the person who has died, acknowledging the reality of the loss, and expressing emotions related to the loss. 2. Restoration-oriented processes: This involves adapting to the changes that occur as a result of the loss, such as adjusting to new roles and responsibilities, establishing new routines, and finding ways to continue forward. This process focuses on building a new sense of identity and purpose in the absence of the person you've lost. According to Dr. Tonkin, individuals move back and forth between these two processes throughout their grief journey, and the ability to balance both is essential for healthy grieving. Additionally, the model emphasizes the importance of self-care, seeking support from others, and finding meaning and purpose amidst the pain of loss. The Ebb and Flow of Grief At the heart of Dr. Tonkin's model lies the concept of moving between the loss-oriented process and the restoration-oriented process. Just like the ocean waves that ebb and flow, grief too flows through our lives in unpredictable patterns. I depicted this in my own artwork (which can be found at the bottom of this post), capturing the rhythm of grief through swirling waves that symbolize the ever-changing nature of our emotional landscape. For anyone traversing the rocky terrain of loss, it's crucial to acknowledge these waves, to ride them out with compassion and self-care. Embracing Restoration Through Blooming Flowers While grief may be synonymous with darkness, there is also light to be found among the shadows. Around the outermost edges of the above artwork, there are vibrant flowers that blend both the hues of grief and the promise of renewal. These blossoms symbolize the restoration-oriented process, highlighting the beauty that can emerge from pain and suffering. Just as flowers bloom after a long winter, our hearts too can find healing and rejuvenation after the darkest of losses. Mindfulness Based Art Therapy (MBAT) for Self-Care and Grief Healing Art has a unique way of unraveling the knots within us, of giving voice to the unspoken grief that resides in our souls. Through the act of creation, we can externalize our internal struggles, giving clarity to the chaos within. Mindfulness Based Art Therapy is a powerful tool for self-care, offering a safe space to explore our emotions and ease our pain in a supportive environment. Just to note that Mindfulness and the Arts is not only the art of creation like drawing or painting, but also the art of music, dance, writing, journaling, connection, listening, and more. The key is find an activity that we enjoy and do it with intention, grounded in the present moment, and allow our feelings to come, allow ourselves to feel them, and allow them to pass without judgment. I have included a free step by step Mindfulness Based Art Therapy exercise/activity below if you would like to use art to express Dr. Tonkin's Model of Growing Around Grief. Please make sure to do so in a safe and supportive environment as the exercise may bring up unexpected difficult feelings and emotions, we want to make sure you are in a safe place to express these emotions if/when needed. Seek Support, Find Purpose: Navigating the Grief Landscape Dr. Tonkin's model underscores the importance of seeking support from others and finding meaning amidst our grief. In the depths of loss, it can be easy to feel isolated and adrift. By reaching out to loved ones, support groups, mentors, or therapists, we open ourselves up to the healing power of human connection. Additionally, finding purpose and meaning in our pain can be a transformative experience, guiding us towards inner-peace and growth. Embracing Mindfulness and Inner Peace Mindfulness and meditation are invaluable tools in the journey of grief, allowing us to cultivate inner peace, even when it feels impossible. By grounding ourselves in the present moment, we can soften the sharp edges of our sorrow and foster a sense of equanimity. Through mindfulness practices, we learn to embrace our emotions with compassion and kindness, paving the way for healing and self-discovery. One meditative practice that can be helpful is music meditation. If you enjoy music I would encourage you to find something that uplifts your heart and spirit and sit quietly without interruption and meditate with the music, you can also try using soothing sounds like rain or waterfalls, or listening to singing bowls being played. Grief, although each persons journey with grief will look different, it is not a linear path but a labyrinth of emotions, a rollercoaster of highs and lows. By embracing Dr. Tonkin's 'Growing Around Grief' model and infusing it with the healing power of art, self-care, and mindfulness, we can navigate the complexities of loss with openness and resilience. Remember, like the waves and flowers in the artwork, there is beauty to be found in every stage of the grieving process – a beauty that blooms even in the darkest of nights. Grief and loss is one of the hardest things for us to go through, let's not hide our grief, but nurture ourselves instead, cherish our memories, allow ourselves to feel, to be heard, to grow, and blossom through the pain, for it is in embracing our broken hearts that we may find true strength and healing. Free Grief Art Activity Downloadable: See below for my personal experience and artistic interpretation. Here at AKay One Love Design we offer unique Mindfulness Based Companionship Mentoring. If you or a loved one is struggling please reach out, no one should have to go through this alone. My personal experience with this Activity: As an Artist who personally has endured significant losses and struggles with a great deal of grief, when I learned of Dr. Lois Tonkin's theory I was curious. It aligns with how I have felt for some time, that I am forever changed by the losses I have suffered, grief isn't something that there is an "end" too. But, with time, counseling, my own mindfulness journey, the pain of grief is something I have learned to ebb and flow with. My interpretation of Dr. Tonkin's model is a little different than other's however isn't all art open to interpretation. My interpretation and sketch is below of the activity I created based on this theory/model. During this activity at one point I became so upset the tears welling up and falling from my eyes made my vision blurry, yet I continued. I took several breaks to re-center myself on the breath, and mid way through put on some music which seemed to help. I didn't walk away from the activity, though at some points I wanted too. I was expecting to be emotional, but the feelings that came up and I released were a lot. Emotions I have been holding in trying to forge forward, but once I got to the flowers in the drawing I felt this calm come over me. See, my center of grief is still overpowering in my life, and it shows this interpretation, yet the blossoming flowers is me, and the calm that came when I started to draw those flowers, and tears started to fall again, felt like a breath of life saying "You are okay", "You are here", and "You are allowed to grow". It is hard for me to share this because of how personal and deep-rooted my grief and pain is. But by sharing I hope to help another person. One Love References: Grief, Loss, And Bereavement Self-Help | Psychology Tools