Psychotherapist Wayne Caruana

Remember, you've made it through every tough day so far, and with each step forward, you're getting stronger for whatever comes next. But if it ever feels too heavy, I'm here to listen and help.

🌟

I've been reflecting on a recent experience where I unintentionally upset some people by sharing something personal. It didn’t resonate with them, and I’ve been feeling guilty and sad about it. But I’m learning that it’s okay to disappoint others sometimes. Not everyone will understand or agree with where we’re coming from, and that’s not a reflection of our worth.

It’s also easy to feel hurt when people distance themselves, but I’ve realized that everyone has their own struggles. It might not be about me at all. What helped me through this is loving-kindness meditation (metta), where I wish others well from my heart: "May you be happy, healthy, and at peace." After practicing this, I found peace and even reconnected with them after some time.

My takeaway: By accepting both myself and others, I’m finding peace. Healing takes practice, but everything falls into place in time.

What’s Your takeaway? I’d love to hear about it in the comments.

In the past few weeks, I've been trying to add a daily 5-minute Chi Kung practice to my usual routine. Some days I managed 2 minutes, other days 4, and there were days I did nothing at all. This left me feeling frustrated and disheartened like I was failing again.

Then a good friend, who agreed to keep each other accountable for healthier habits, shared something I found transformative: "Funny how we have to continually tweak and adjust until we find what works for us." This shifted my perspective. Using my smartwatch, I created a Chi Kung practice with a beep every minute, allowing me to switch movements and postures more frequently. Now, I've been practicing 10-20 minutes daily. Another small change I made was moving my guitar closer to the couch, and now I enjoy playing it more often.

These experiences reminded me that it's not about getting it right the first time; we probably won't. It's about finding what works for YOU and gradually making little adjustments to make it easier to create mighty changes.

Psychotherapy sessions can also help explore what supports and blocks you from forming healthier habits or applying changes for better boundaries, communication, and relationships. Remember, small adjustments can lead to big transformations.

I hope you find more kindness towards yourself when it gets tough, celebrate the little victories, and keep tweaking your path to better health and more joy. 🌊💧

The past two weeks were challenging while being sick with COVID; unable to move, exercise, do chores etc. I struggled with routine, self-doubt, fear of failure, and feeling overwhelmed and stuck. A spiritual podcast reminded me, "Thoughts are like waves, you are the ocean." This realization and support from my fiance and a friend helped me break free from the negative spiral.

We all face tough times, and getting back on track involves self-awareness, self-care, and seeking support. Therapy, mindfulness, and trusted people can be our anchors to a safer harbour.

Observing our thoughts without getting lost in them and grounding ourselves in the present, is a powerful mindfulness practice. It can help us find peace and calm from a negative, overactive mind.

It's about becoming the ocean - deep, calm, and vast. Notice, observe, and be present. Your thoughts are just waves; you are the ocean. 🌊

Book your session at [email protected] or WhatsApp at (+356) 7971 0228.

I came across this quote today: "If your compassion does not include yourself, it is incomplete." It's such a powerful reminder, especially when life gets tough and our inner critic gets really loud, and often. We usually forget that self-compassion is just as important as being kind to others.

In those difficult moments, it's very important to give ourselves the same love and understanding we freely give to others. To help us practice and cultivate these feelings, therapy can be a great tool, offering a safe space to explore and heal.
Mindfulness practices, like meditation and deep breathing, can also help us to stay in the present moment, and be gentle with ourselves.

Let's not forget the power of our support circles! Surrounding yourself with friends and family who uplift and understand you can make all the difference. Our ‘support team’ reminds us that we're not alone, and that we deserve kindness too.

Remember, being compassionate towards yourself isn't selfish—it's necessary. By nurturing your own heart, you can better extend that compassion to those around you.

Take care of yourselves, friends. You deserve it. 🌼

Healing is a journey, not a destination. No one is ever 100% healed, and that’s okay. Progress isn't always a straight line – we move backwards, forwards, and sometimes feel all over the place. This is all part of the process.

Please remember, you don’t need to be fully healed to deserve love and all the good things in life. You are deserving, right now, as you are.

Here are 3 steps to cultivate self-love and resilience in your healing journey:

1. Practice Self-Compassion: Be kind to yourself, especially on tough days. Recognize your efforts and celebrate small victories.

2. Set Small, Achievable Goals: Break down your healing into manageable steps. Small daily actions can lead to significant progress over time.

3. Surround Yourself with Support: Connect with friends, family, or a support group who uplift you and remind you of your worth.

Remember, being a work in progress doesn’t mean you’re not worthy of love and happiness. Embrace your journey, cherish your growth, and keep moving forward. 💖

🌟 Although the world is full of suffering, it is also full of the overcoming of it 🌟

This quote resonates deeply with our human experience. Yes, life throws challenges our way, but it's through these difficulties that we discover our strength and resilience. 💪

If you’re feeling overwhelmed, remember that every step you take for your healing counts. Therapy can be a transformative journey, helping you to not only face your struggles but to grow from them. Here are three steps to start cultivating resilience and embrace your capacity for growth:

1. Acknowledge Your Feelings: Allow yourself to feel and express your emotions. It’s okay to not be okay sometimes. Acknowledging your feelings is the first step towards healing.

2. Seek Support: Don’t hesitate to reach out to a psychotherapist or support group. Sharing your experiences and receiving guidance can lighten the load and provide new perspectives.

3. Practice Self-Compassion: Be kind to yourself. Celebrate small victories and understand that setbacks are part of the journey. Self-compassion fosters resilience and inner strength.

Let’s embrace the journey of overcoming suffering and challenges together. ✨

🎧 Ever feel like you're tuned into "Internal Monologue FM" with DJ Subconscious playing non-stop hits like "Why did I say that?" and "Am I a horrible person?" It's a station that never sleeps, broadcasting all your thoughts, doubts, and worries 24/7! 😅

It's easy to get caught up in these endless loops of self-criticism and overthinking. But here's a fun fact: you don't have to stay tuned to this station forever!

Here are the three simple RAP (R.A.P.) steps to help you recognize and manage your thoughts:

1. Recognize: Notice when you're stuck in a loop of negative thinking. Awareness is the first step. Pause and take a deep breath.

2. Acknowledge: Accept your thoughts without judgment. It's okay to have them. They don't define you, they're just passing mental events.

3. Proceed: Decide how to proceed. Instead of reacting impulsively, choose an action that aligns with your values and goals.

By practicing these steps, you can shift from being a passive listener to an active participant in your mental radio. Remember, it's okay to seek help, too. Therapy can offer tools and support to change the station and play the hits that lift you up! 💪💖

7971 0228 ¦ [email protected]

Stay tuned for more positivity and self-compassion! ✨

We hear this a lot, in other ways for e.g. "love yourself first and only then you can love others". I have to admit I used to think along these lines.

The more I grew and faced bigger and harder challenges and changes, the more I learned the power of community. To be in a community or a group or just having a coffee, and allow yourself to be heard, supported, and especially loved by others.

I always helped others first, so when I started to do more of the above, it just CLICKED. It was only when I was letting myself be listened to, supported, and loved by others, that I was able to continue nurturing my own self-love.

It could be family, some friends. Even 1 or 2 or 3 people who have EARNED your trust, can make a huge difference in your mental health. It may not be that easy sometimes, but small baby steps can start something beneficial in the long-term.

If you have been too busy recently, reach out to your trusted person to have a chat, coffee, a walk, or whatever suits your fancy. It can work wonders and give you just the right amount of mental and emotional recharge you'd need after a busy or tough week.

Karma counts for the good things too.
The love, kindness and support you give out into the world, will come back to you.
It may come in a different or unexpected form, but the good will come back to all the same. I see it happen everyday. Small blessings come along, which can brighten our day. A smile, a Hi ... you get the gist.

Doing good is not putting others always ahead of you. Take care of yourself too.

Happy Women's Day to All Women 💐

We think we are separate.
Such an illusion.
An illusion that brings so much suffering.
We are ALL connected.
ALL of us.
Not caring for Earth,
or respecting life, even when ending it to survive,
Is the same as not caring for yourself,
or your children,
or your loved ones.
Stop being Uncaring.
Start to Care. Today. Now.

♥️

Light is colourless,
but when it hits a prism,
a rainbow of colours is seen.
But they all come from this
single colourless source.
Similarly, enjoy this life of colour
while knowing it is sourced
in your colourless spirit,
without which the rainbow of existence
cannot be perceived or experienced.

~ Mooji

"A friendly reminder".

Motivational quote by Chris Williamson…

In the soil of doubt, faith cannot flower,
trust will not grow, spontaneity will not happen.
Therefore, avoid the house of doubt.
By all means allow it some space.
It may bring you something also,
like a little time and space to reflect.
But beware of routine doubtfulness,
for left unchecked, it quickly induces fear,
suspicion, resistance and personhood
—the poorest company one could keep.
~ Mooji

In the soil of doubt, faith cannot flower,
trust will not grow, spontaneity will not happen.
Therefore, avoid the house of doubt.
By all means allow it some space.
It may bring you something also,
like a little time and space to reflect.
But beware of routine doubtfulness,
for left unchecked, it quickly induces fear,
suspicion, resistance and personhood
—the poorest company one could keep.

~ Mooji

How beautiful and rare
to find one who is free of projections,
desires and needs—one who is no longer
driven by the urge to control, possess
or become anything.
Mind comes to a beautiful place of openness,
silence, peace and rest.
Such a state can never be created;
it is revealed when the tendency to identify
with personal projections ceases and
mind returns to its
original nature—
unborn Awareness.

~ Mooji

Thank you Sharon Salzberg.

Sharon Salzberg is an author and teacher of Buddhist meditation practices in the West. In 1974, she co-founded the Insight Meditation Society at Barre, Massachusetts, with Jack Kornfield and Joseph Goldstein.
Her emphasis is on vipassanā (insight) and mettā (loving-kindness) methods, and has been leading meditation retreats around the world for over three decades.
(Bio source: Wikipedia)

"Rest is so important. In a culture that is constantly pushing you to do and be more, hustle hustle hustle mentality, it is so easy to think we are not doing enough. It is so easy to not pause and give ourselves a moment of rest.

I challenge you to look at rest as a RESET so that you can perform at your best.

Take time this week to pause and allow yourself to simply be."

- Jhon LeBaron

Try not to feel offended when you are criticised, even when you have done absolutely nothing wrong. But instead, immediately see this as a wonderful opportunity to practice humility.

The more that you believe you are somebody, the more that you will suffer. But the more that you believe you are nobody, the less that you will suffer.

And the more of this kind of humility that you have, the more it will support your insight into the reality of the emptiness of self - in other words, the reality of the lack of inherent existence of self - the gateway to your freedom from samsara.

As Milarepa, one of Tibet’s greatest yogis, once said, “Take the lowest place, and you shall reach the highest.”

~ Chamtrul Rinpoche

(Image of Milarepa)

𝐖𝐡𝐞𝐫𝐞 𝐭𝐨 𝐒𝐭𝐚𝐫𝐭

𝐶𝑎𝑛 𝑡ℎ𝑒 𝑤𝑜𝑟𝑙𝑑 𝑏𝑒 𝑠𝑎𝑣𝑒𝑑 𝑖𝑓 𝑦𝑜𝑢 𝑎𝑟𝑒 𝑛𝑜𝑡? — 𝐴 𝐶𝑜𝑢𝑟𝑠𝑒 𝑖𝑛 𝑀𝑖𝑟𝑎𝑐𝑙𝑒𝑠

"Daddy, will you play with me?" was the last thing Bill 'wanted to hear from his five-year-old son. He had just come home from work tired, and all he wanted to do was relax and read the evening paper. Suddenly, a scheme dawned on him. He took a picture of the earth out of the newspaper, tore it up into a hundred little pieces, and gave them to his son. "Here is a jigsaw puzzle, Scottie," Dad explained. "Take it to your room and put it together. When you're done, Daddy will play with you." Scottie enthusiastically ran off with the game, and Bill sat back smug and proud that he had bought himself some time.

To Bill's surprise, Scottie returned in just a short time with the entire page intact. "How did you do that?" asked Bill incredulously. "I couldn't have done that puzzle in three times the time you took."
"Well," answered Scottie innocently, "the picture of the earth you gave me was too complicated; there were so many pieces, and they were all the same. So I turned over one of the pieces and on it was the picture of a man's hand. I turned over another piece, and there was the picture of a foot. It was easier to put one man together than the whole earth. Then I discovered that when the man came together, so did the earth!"

Often, our need to save the world is a distraction from the real work of saving ourselves. In many cases, a crusade against world pollution conveniently shifts our attention from the psychic pollution of our own fears and upsets. Of course, world peace and environmental healing are extremely important, but it's even more crucial that we come to terms with the issues that undermine our own inner peace. It's hypocritical to try to end international war if you're ravaged by internal conflict.

Personal integrity is the foundation of world transformation. Fill your spirit, and your service will be infinitely more effective.

~

𝐇𝐞𝐥𝐩 𝐦𝐞 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐚𝐭 𝐦𝐲 𝐩𝐫𝐢𝐦𝐚𝐫𝐲 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐲 𝐢𝐬 𝐭𝐡𝐞 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐨𝐟 𝐦𝐲 𝐨𝐰𝐧 𝐦𝐢𝐧𝐝 𝐚𝐧𝐝 𝐡𝐞𝐚𝐫𝐭.

𝑀𝑦 𝑜𝑤𝑛 𝑝𝑒𝑎𝑐𝑒 𝑖𝑠 𝑚𝑦 𝑓𝑖𝑟𝑠𝑡 𝑐𝑜𝑛𝑡𝑟𝑖𝑏𝑢𝑡𝑖𝑜𝑛 𝑡𝑜 𝑤𝑜𝑟𝑙𝑑 𝑝𝑒𝑎𝑐𝑒.

©️ Alan Cohen, A Breath of Life

"A Little Bit of Heaven

In the middle of every difficulty lies an opportunity. — Albert Einstein

In a documentary about the 1969 Woodstock Music Festival, a woman who had been there told how participants had to pull together to help each other in the midst of a city of 500,000 people that had formed overnight.

People pushed each other's cars out of the mud, shared food, ministered to hippies on bad drug trips, and delivered a baby. "I guess there's a little bit of heaven in every disaster area," she noted.

Sometimes disasters set the stage for blessings that would otherwise go unnoticed or unappreciated. When Hurricane Iniki destroyed or damaged most of the dwellings on the Island of Kauai, residents had to pull together to take care of each other after the storm. One fellow told me, "It was the first time in many years that the aloha spirit returned to the island."

After the 1989 San Francisco earthguake, teams of massage therapists volunteered to treat firefighters who had worked nearly to exhaustion.
Businessmen ate lunch next to homeless people in outdoor cafes while the damage was being repaired. Many heroes who would otherwise have remained anonymous came to the fore.

No event is entirely negative. Sometimes a hell can set a stage for an unexpected heaven.

Affirmations:
Show me how to find the light in the darkness.
Help me be a light to others.
I have the power to create heaven wherever I am."

©️ Alan Cohen, A Breath of Life

"Wakefulness is the way to life" - Buddha

You may not feel it's easy to be
mindful and present in today's
fast rat race life. Working long
hours, stress, anxiety, taking your
kids here and there, doing this or that, is already draining in itself sometimes.

But don't let your heart lose hope!

Taking small mindful steps a day
you can make a big difference.

Enjoy the breeze on your face,
Slowly savour your food's flavours.
Feel your loved ones lips fully,
Enjoy a hug without any thoughts.
Feel your feet touching the earth
while you walk or stand, anywhere you are.
Brush your teeth with full attention,
Wash your dishes feeling the water's
warmth or freshness.

One day at a time,
TRY IT!
And see what happens
to Your mental state
and well-being :)

You'd be surprised how it can
help you throughout the day,
for any challenge
that comes your way.

To book your therapy & mindfulness
complimentary session contact me here:
[email protected]
(+356) 7971 0228

"What goes around, comes around".

It's not easy sometimes
to not overreact or hurt
others because of our own
past hurts and traumas.
Later it also hurts us due
to guilt, resentment, or regret.

Being a bit more mindful
of our actions not only
helps us reduce the pain
in the moment, but also
the pain and negative results
that comes later as a result
of our previous actions.

A daily sprinkle of self-awareness
can make wonders in our quest
for growth and healing.

One day at a time.

I found that Meditation, Mindfulness
or Therapy increases self-awareness
by a lot when done regularly.
Which reduces, stress, anxiety,
depression, and suffering.
Which in turn increases peace
of mind, joy and love!
Hence why I do what I do.

Drop me a DM or email on
[email protected] to
book a session.

Affirmations:
"Great spirit, guide me to
be more mindful of myself,
my emotions, actions,
and well-being"