Your Authentic Vision (Board) Manifested! What’s Your Unique Vision?…

It’s that time of the year again. Clients, family members, and friends…it’s that time when we reflect on the year, assess where we are, and create goals around where we would like the new year to take us! I recognize that there are no guarantees. It was just two years ago when I was supporting clients with creating goals and vision boards for what their 2020 was going to look like. How could we have imagined that we would be faced with a global pandemic that would create a paradigm shift for how we do business, think, live, and love?

We never know what the future has in store. We can however, do our best to exist in a way that is most authentic to who we are and practice gratitude everyday, even the days when it can be challenging. I believe we are all in need of healing, self-care, hope, and humanity-care. There is so much information about creating vision boards, manifesting our desires, living in abundance, etc. I am thankful that this information exists, positivity breeds positivity!

The purpose of this post is to share one way to approach creating a vision board that not only encompasses what we want to bring into our lives, it is also conducive to artistic expression & healing!

There are all types of Vision Board parties, events, experiences and workshops. There is not one type of experience that is “better” than others, just different, and finding one that you feel is a match for what you want to experience is important. The approach to a vision board experience that I explain below is the one I personally use and share with family, friends, and clients. I structured it in a way that encourages gratitude, acknowledges what gets to be released in order to make way for future goals, embraces authenticity, and then supports envisioning a clear picture of what you want to create. You can tweak this method anyway you believe would most support you. Again, there is no one way to approach the creation of YOUR VISION board. What matters most is your authentic vision!

YOUR INTENTIONAL, ARTISTIC, & AUTHENTIC VISION (Board) MANIFESTED!

What the title means: Your intentional vision manifested! It will be created artistically and it will be authentic to who you are. You will visualize yourself doing what you intend to do in all of your authenticity, and place words and images that represent your vision, on a board. The items you select for your board will represent all you are already in gratitude of as well as what you would like to create in the year ahead. The goal is for your vision board to not only be authentic, the hope is that when you look at it, it will evoke the feelings you want to feel when you achieve your goal. It will be a reminder and an inspiration to support you with staying on track. Vision board group experiences can be a lot of fun and a connecting experience. You can also create your vision board from your own home. You can make it an individual experience, or ask your loved one’s to join you. It can absolutely be a fun and connecting experience for couples to do together! Remember, you get to decide what works best for you.

Now, LET’S GET CREATIVE:

  1. The Intention: Set your intention for what you want to get out of the process of creating a vision board. Examples: “I set my intention to be open and positive,” “I set my intention to be honest with myself and embrace my authenticity,” “I set my intention to ask for what I want to receive.” etc.
  2. The Release: Reflect on the past year and identify things you would like to let go of/what you want to release. It can be thought patterns, clothing you can donate, relationships that drain you/hurt you, etc. Write down all of the things you are releasing. Close your eyes and envision yourself releasing them. When you open your eyes, read your list out loud. Examples: “I am letting go of the belief that I am not good enough,” “I release the need for external validation/approval,” “I let go of the items I barely use to give them to people in need.” “I release judgment.” Once you speak your complete list out loud, rip up the paper as small as you can and discard it. You have let it go.
  3. The Gratitude: Create a list of all the things you have gratitude for. Start your sentences with statements of gratitude. Examples: “I am filled with gratitude for the abundance that already exists in my life.” “I am grateful for my warm bed, hot water, my children, my best friend, my eyesight, my job, the Ocean, my health, the fact that I always have food to eat, being here in this moment,” etc. Close your eyes and visualize existing in what you are grateful for. The people, the items, yourself, all of it. Allow yourself to be present and sit in appreciation for what already exists. Open you eyes and read your statements out loud.
  4. The Authenticity: Who are you? When are you most joyful, most yourself? What are you doing and who are you with? When are you most inspired? Give yourself a few minutes to think about these questions. Write down, 4 sentences about who you are. Example: “I am a genuine person. I am happiest when I am swimming in the Ocean and also when I surrounded by loved one’s. I express myself most authentically through creation, especially painting. My desire is to live a life of purpose and I do it by working in a healing profession.” Write as if you were going to have to share who you are in 4 sentences with a group of people who did not know you. Who are you AUTHENTICALLY!
  5. THE CREATION: What are your goals for the year ahead? What type of life do you want to live/create? Where would you like to place most of your attention? What do you aspire to do? How do you want to show up in the World? Where will you be while achieving your goal? How will you look? Who will be around you? Sit comfortably or lay down. Close your eyes. Take at least 3 deep breathes, getting present in your body, and then the magic happens…VISUALIZE YOURSELF LIVING THE LIFE YOU ARE TRYING TO CREATE. Imagine yourself achieving your goal. Envision yourself in that moment, take a look around and watch how people respond to you, how do you feel in that moment? How does it feel to achieve that goal? What are you wearing? Are you sitting, walking, or standing? What is your facial expression? Are you smiling? Allow yourself to bask in the thoughts and feelings that come up for you once you attain what you set out to achieve with intention and authenticity. Do not rush this step. Allow yourself to experience the joy and peace that comes with attaining the goal.

Visualizations, just like positive affirmations create new neural pathways that support us with being able to view ourselves differently and stop us from engaging in self-limiting beliefs. Once we believe we can do something, it greatly increases the likelihood that we will achieve it. Self imposed limitations are what keep most people from achieving their goals.

Items needed: Heavyweight paper such as Oaktag, magazines, scissors, double sided tape or glue, pictures, quotes, paper to rip up, a notebook, and a pen. You may also include other items that you appreciate and can adhere to the heavyweight paper, such as coins, ribbons, stickers, etc.

THE EXPERIENCECome Join Me!:

I have so much gratitude for being able to facilitate and hold space for 25 people this year for an intimate Vision board experience in a modern, split level, Bohemian style loft located in Williamsburg, Brooklyn, NYC. I will be incorporating everything mentioned in this post and so much more. It will be an opportunity for 25 people to come together in an intimate setting and have an intentional, artistic, and authentic experience. Everyone in attendance will leave with their FRAMED vision board and reusable giftbag which will include wellness items and a notebook I hand painted. ALL items needed will be provided. Refreshments and hors d’oeuvres will be provided.

If you have any questions, feel free to contact me on this page, or you can email: ourperfectus@gmail.com

*COVID-19 PROOF OF FULL VACCINATION REQUIRED. TEMPERATURE WILL BE TAKEN AT THE DOOR.

One of many items, a handpainted notepad!

TODAY, The Art of Being Present…

Today.

Today is the day we are in. It may be obvious. However, the reminder necessary.

Why?

The thoughts of yesterday keep us stuck. Reflecting and acknowledging how we have grown supports us. However, rumination leads to stagnation and at times self deprecation. Negative self-talk is fed by our filters. Narratives amplified by what we choose to extract. Consciously? Subconsciously? Unconsciously? Who knows? Let me think about that.

Let. Me. Think. About. THAT.

OVERTHINKING. Analyzing the steps taken on roads already traveled, hoping reflection will bring us closer to our desired destination.

Perhaps it’s closure we are seeking, believing closure exists in the rehashing of our narratives. Rehashing? Perhaps visual reenactments. Is it rooted in healing and progressing? Do you sit with it, and stay with it, get bought in to it, and stay stuck in it? Fighting to find the reframe…searching for that reframe. Where are you going? Can you look ahead and back at the same time?

Take the experience. Learn from the past. Integrate those discoveries into your present moment. This present moment. Acknowledge, don’t dwell. Notice, don’t get stuck. Thank you yesterday, I appreciate you, good-bye.

Today.

Today is the day we are in. It may be obvious. However, the reminder necessary.

How come?

Thoughts of tomorrow cloud my vision, intrusive whispers, they betray my peace, disassemble my meditation piece by piece, intrusive whispers turn to roars, once a clouded vision now a thunder storm, and I fear it will become my norm. Do I talk about it? Maybe I should…I’m torn. It feels all encompassing when anxiety takes this form. Can I exist in something different or was I born to exist in the storm? I’m catastrophizing.

Today.

Today is the day we are in. How do you feel right now? Breathe.

Take another breath.

Take one more.

Let your breath be the reminder.

This feeling is Universal.

Today.

Today is the day we are in. It may be obvious but the reminder necessary.

Today, I feel compelled to tell you. Today, I feel the desire to share. The knowingness of the obvious will not stop my reiteration, it is a necessary reminder for me. Today I write this message with urgency…I share it with you and I wrote it for humanity. We all have moments where we get to stop and breathe, consciously.

We all have moments when we look ahead and are not sure what the next steps are, either busy looking back, or creating a thunder storm in our minds that blinds us. Windshield wipers don’t work in a downpour. When we struggle to see, and we struggle to hear, when we struggle to know, there is one thing we can do. We can breathe. Today. Now. Breathe and in that mindful breath, remember your light. Remember the feeling of the sun on your face. Remember that you have that warmth within. The key is to remember that where there is dark there is light. YOU ARE THE LIGHT. My wish for you, is that you love openly & live authentically, today.

We are all living this human experience.

TODAY IS THE DAY WE ARE ALL LIVING IN, TOGETHER.

TOGETHER.

IT MAY NOT BE OBVIOUS, SO THE REMINDER IS ABSOLUTELY NECESSARY.

Mental Health (Self-)Awareness: 6 Tools and Insights to Support You with Yours!

Are you Aware that…ASKING FOR HELP IS COURAGEOUS? It is.

Here’s what you will get in this blog in a nutshell: Mental Health defined, questions and journal prompts that will help you identify the current state of your mental health, lots of affirmations, validation, some information regarding how self-judgment can lead to anxiety and depression, a list of 6 things you can begin TODAY to support you with your mental wellness and links below if you are interested in learning more!

When it comes to being consistent around mental health, many are still struggling. There are more people than ever, reaching out for therapy, wanting to learn coping skills to deal with life transitions and world events, explore past trauma, connect with their inner child, understand self-care, and acquire tools to support their relationship. The recent world events from the global pandemic of Covid-19, racial tensions, and escalating violence worldwide has led to an increase in the diagnosis of anxiety and depression. People who never experienced anxiety are having full blown panic attacks and experiencing depressive episodes without realizing what they are. Information on mental health is all over social media, which as a licensed psychotherapist and lover of all humans makes me very appreciative of the movement towards increased self-awareness. Our mental health impacts everything in our lives. It plays a part in all the dimensions of our health. Our mental health impacts every relationship, every interaction, and our overall state of wellness. What have you done to support your mental health lately?

Mental Health Defined: The World Health Organization (WHO) defines Mental Health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community”

Now that you know the definition, grab a pen and get ready to write. I am about to ask you some questions about your own mental health:

  1. Do you realize your own abilities? If yes, what are they?
  2. Do you have and use coping skills to support you with the normal stresses of life? If so, what are they?
  3. Are you productive and making gains at work? If yes, what is the evidence/what are the gains?
  4. Are you making a positive contribution to your community? If so, what is your contribution?
  5. How are your relationships with others (close, distant, conflictual, etc.)?
  6. Would you say that you are currently experiencing a state of well-being? Please elaborate on your answer.

How do you feel about your answers?

The reality is, most people struggle with writing down concrete answers in regards to their mental health. Some believe that if they do not have a prior diagnosis, they do not have to do a wellness check in with themselves. The thought of needing additional support or not having control of our emotions can be scary and avoidance can seem like the best way to cope. The truth is we get to check in with ourselves daily around our mood, our emotions, and why we are feeling the way we do. When was the last time you checked in with yourself, asked yourself these questions, and actually gave yourself the time to think about them? If any of your answers concerned you, I am hopeful that you will continue to read and get information that may support you.

Balance looks different for everyone, have you found your balance? All dimensions of health matter: emotional/mental, spiritual, intellectual, physical, environmental, financial, occupational, and social. They all impact one another, perhaps it’s time to check in with yourself around what your balance looks like. You can always move things around and create something different.

While I believe that being aware of ourselves and our state of wellness gets to happen every single day, it is great to have an entire month dedicated to creating mental health awareness (thank you Mental Health America for starting this tradition in 1949). We are currently reinforcing and amplifying the need for more support around maintaining mental wellness and understanding mental illness as a collective.

Are you Aware that…MENTAL ILLNESS DOES NOT DISCRIMINATE? It effects all cultures, all ages, all genders, and all races.

Every person deserves to lead a fulfilling life. We all have a mind, we all have been hurt, we all have felt grief, we all have faced change, no matter the age group, socioeconomic group, culture, race, political and/or religious belief, we all have life experiences. If we are alive, we are experiencing. The fact of the matter is that sometimes we do not feel okay, sometimes we get mentally exhausted and frustrated, and that gets to be acknowledged. Not feeling okay gets to be validated. We get to not judge ourselves, our struggles, and/or our reactions. Unconditional love, acceptance, and understanding of self are required to be able to show up that way for others. How wonderful it would be to live in a world where we are able to accept ourselves in all ways, on all days, and be able to hold that space of love and acceptance for others! Even if you are not interested in the collective, you can learn a lot about yourself by observing how you think and talk about others.

Are you Aware that… WHEN YOU JUDGE OTHERS, YOU ARE REALLY JUDGING YOURSELF? Self-love and compassion are vital to your happiness and outlook towards yourself and others. Your pain, hurt, trauma, and mental illness do not need judgment, they need you, in the form of love and compassion.

Are you aware of the judgments you have of yourself and others? It is challenging to catch ourselves each time we are judging other humans, it is even harder for us to catch ourselves engaging in self-judgment/negative self-talk. When we judge ourselves, we limit ourselves and get in the way of our own happiness and state of well-being. Judgment shames, blames, and criticizes. What you can do instead is observe your thoughts and behaviors and if there is something you do not like, change it. If you can not change it, work on changing your perspective. Judgment towards ourselves and others creates a divide/separation at a time when we get to focus on love and acceptance. Self-judgment can ultimately lead to depression, anxiety, and isolation. It can separate us from our authentic selves because we are not allowing ourselves to be free flowing. Judgment confines. Judgment restricts. How can you be in an organic flow while practicing judgment? The answer is, you can not. Working towards quieting the negative chatter in your mind, can support you having a greater sense of connectivity to self and therefore increased mental wellness. Replace judgment with observation. You do not have to judge something about yourself to make a decision to do it differently!

Are you Aware that…..There are Things you can do RIGHT NOW? Here are 6 Tools that May Help: Pick at least one and do it today!

  1. Go Out in Nature and Get grounded through Earthing and/or Breathwork: Go out in nature, take off your shoes and walk barefoot or simply sit in the grass. There have been many studies that have shown grounding/earthing therapy to be beneficial. Thousands of people have claimed to experience elevated mood/decreased stress by connecting to the Earth’s natural electric charge. You can also get grounded by walking on the sand at the beach, walking in the grass at a local park, or swimming in a lake. Face the sun and get some natural Vitamin D. Studies have shown a link between a deficiency in Vitamin D and depression. While growing and keeping potted plants in your space is not considered earthing, there are many benefits to keeping plants/nature in your home. If you have an appreciation for nature and are not able to get out as much as you would like, consider keeping plants in your home.
  2. Start Drinking Plenty of Water: Dehydration May be Contributing to Your Anxiety and/or Depression: According to Medical News Today, as well as the Dent Neurologic Institute, our brain is comprised of at least 75% water. Serotonin is known as “the happy chemical,” in the brain is literally blocked when we are dehydrated. Serotonin is considered the most important or “key” hormone in our body, it impacts our mood, happiness, digestion, and sleep, along with other pretty important components to our health and well-being. Dehydration is one of the least talked about and/or known contributing factors to low mood and anxiety. When we do not drink enough water, our brain does not make enough energy or get enough oxygen which leads to less productivity and struggle with focusing. When we do not drink enough water our body sends signals to the brain that heighten emotions by making us feel anxious.
  3. Validate your Inner Child: According to the Merriam-Webster dictionary, Inner Child is defined as “the childlike usually hidden part of a person’s personality that is characterized by playfulness, spontaneity, and creativity usually accompanied by anger, hurt, and fear attributable to childhood experiences.” Many of us have wounds that stem from childhood and adolescence. We also have dreams, hopes, and a sense of self that sometimes gets forgotten when we have become so influenced by the thoughts and opinions of others that we struggle to access our authenticity. Be good to yourself today, talk to yourself with compassion and give yourself the validation, warmth, and even the physical touch you wish you would have received as a child. Take care of your inner child and they will support you feeling better now. Inner child work is growing in popularity, I have done it personally, and use it in my practice. It may feel uncomfortable at first, I encourage you to stick with it as it supports healing the wounds of origin therefore decreasing the likelihood of operating out of your wounds present day.
  4. Start Writing, Visualizing and saying Affirmations out Loud: What do you want? How do you want to feel? What makes you smile? What makes you want to laugh? Write those things down and then visualize yourself getting what you want, envision your beautiful smile, perhaps even laugh out loud, just to hear your own laughter. Sometimes we need a reminder that no matter how drained or overwhelmed we may feel in a given moment, we still have the power to dream, strive, and hope. Below I have shared some affirmations, you can begin with one of them or create your own. Write it down and post it someplace you can see it, visualize yourself being courageous, exuding love, radiating joy, etc. and then speak your affirmation out loud every day to reinforce it!
  5. Be Present: Sit quietly and/or meditate and breathe deeply. After a few minutes of sitting in silence, ask yourself this one question: What do I need in this moment? (A glass of water? Are you hungry? Is your body tight and would a stretch help? Would you like to listen to your favorite song? Do you need a nap? Would you like to go for a walk? Do you need to forgive someone? Do you need to forgive yourself? Do you simply want to continue to sit quietly and breathe?) Only you can answer that question. In this moment, what is something that you appreciate. Start teaching yourself to listen to the needs and desires you have in any given moment, then give yourself permission to do/get/experience it (I love to paint, so after I write this blog, I will create art). Now you try it…what do you need in this moment?
  6. Get Support and/or Start Supporting Others: Call a friend or family member and have an open, honest conversation around mental health. You can share ideas around self-care and how to experience a better sense of well-being. Let your friends be there for you, do not cheat the people who care about you out of the opportunity to be there for you. If you are in a relationship, talk with your partner and let the topic of mental wellness be something that you support one another with just like an annual physical check-up. Partnering around your mental health may support you as individuals as well as support your couple relationship. Support can also come in the form of a Podcast on mental health, picking up a self-help book, and/or scheduling an appointment with a mental health professional. If you have tried all of the above tools and are still struggling, I encourage you to reach out to a mental health professional.

Are you Aware that…DAILY POSITIVE AFFIRMATIONS CAN CREATE A MORE RESILIENT BRAIN BY GOING INTO YOUR SUBCONSCIOUS AND CREATING NEW NEURAL PATHWAYS? Start affirming yourself today!

AFFIRMATIONS:

My diagnosis does not define me.

I am love, and deserving of love.

Today I will hold space for myself and all of my emotions without judgment.

I am healing my inner child, I am loving my inner child and therefore I am healing and loving myself.

Today, I choose to have a positive attitude.

I have made it this far, and I will continue to carry on.

Each time I fall, I have the courage to get back up.

Today, I will observe myself without judgment and grant myself love, compassion, and acceptance.

Asking for help is courageous, and I embrace the courage within.

I believe in myself and my ability to heal.

I am not my mental illness, I am ( ______ ), and I am living with and managing my mental illness.

My mental health and well-being matter because I matter!

I accept myself completely and I love myself unconditionally.

Where there is love, there is no place for judgment, they simply can not co-exist and I chose love.

I am strong, I am courageous, and I will persevere.

Are you Aware that…YOU ARE WORTHY OF LOVE? You are absolutely worthy of love. Say it out loud… “I am worthy of love and offer love to myself fully and without conditions.

There has been an increase in people seeking therapy and many are having a difficult time connecting with a mental health professional. Many therapists are filled to capacity as more and more people are reaching out. If you, or someone you know has been trying to connect with a therapist, I encourage you to keep trying. I know it is not an easy road and I am hopeful that you will be able to connect with a therapist soon. Keep being courageous, please do not give up. If you need support, please consider talking to a friend or family member who may be able to support you by lending an ear or doing some of the outreach around finding a therapist with availability. You can also reach out to your insurance provider and they may be able to support you with connecting with a therapist. If you have any thoughts of harming yourself, please call 911 immediately. Please see the following links for additional support and information:

For the latest information, support, and statistics on Mental Health conditions and Mental Illness:

https://www.nami.org/mhstats

https://mhanational.org/issues/state-mental-health-america

https://www.nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month

How much water should you drink a day?

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women

https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water

https://idontmind.com/journal/youre-probably-dehydrated-and-it-can-affect-your-mental-health

https://www.drinkoptimum.com/the-connection-between-dehydration-and-depression/

Everything you need to know about serotonin (the happy hormone):

https://www.healthline.com/health/mental-health/serotonin

If you are interested in getting grounded through Earthing, you may be interested in the following article and The Earthing Movie Documentary (free on youtube):

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

https://www.earthingmovie.com/

Are you Aware that…YOUR LIFE MATTERS? YOUR LIFE ABSOLUTELY MATTERS.

With love always, Tamara