Tanya PRIMO Jones, LCSW

S -stop
T - take a few breaths
O - observe thoughts, feelings, sensation
P - proceed with intention and mindfulness

This is how we create that space!

The mat is also a great place to PRACTICE creating that space.

Let's create space!

Join me on the mat tonight at 5:30EST
LIVE on ZOOM
Link to register is in the bio:)

Food for thought.....

It is there! …. That quiet space between thought…. It may be fleeting…. but those fleeting moments add up. And it doesn’t just happen…. It is a practice. A practice of mindfulness, stillness, awareness, meditation, ….yoga…
Join me
https://www.tanyaprimojones.com/trauma-informed-yoga
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Ground down so you can rise up....
Join me on the mat for a gentle nurturing mindful movement class from the comfort of your home.

register at:
https://www.tanyaprimojones.com/trauma-informed-yoga

Courage is the choice and willingness to confront agony, pain, danger, fear, uncertainty or intimidation

Learn from the trees who so gracefully let go....

Let go of your struggle, let go of your resistance, your inner flight. Let go of your worries and fears, your expectations and limitations. I know this is not always easy....Sometimes it takes time to accept situations as they are. The struggle of fighting against life rather than flowing with it causes our suffering - our stress and emotional pain. It we surrender and accept life as it is, when we give up our fight, relax, lean-in we can begin to feel better, more connected with ourselves, others and life at large.
(adapted from the blog Heart for Nature 2017)

I had the pleasure of meeting Reed Smith, Founder/Owner of Centered Recovery Programs … and his sweet pup Reagan.
Are you or a loved one seeking a Non 12-Step approach to substance abuse treatment? Centered may be your place! Centered utilizes a mindfulness based model for recovery. I believe there are many paths to recovery…. I don’t care what path you take…. JUST TAKE ONE!
Help is here…reach out!

We Relaxed, Released, Renewed❤️❤️❤️It was a beautiful day with these beautiful souls🙏🏻
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# yoga

How is alcohol robbing you from your best life?
How many promises do you break to yourself?

If the image of this quote resonates with you...it may be time to ask for help....You don't have to do this alone!

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alanon

We are at capacity! We are looking forward to an amazing day!!!
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Turn in, tune in
Calm your nervous system
Develop self compassion
Breathe.....

Join me from your own safe space to move, breathe and notice.... Tuesdays @ 5:30pm EST
Link in bio-
Reach out with any questions
[email protected]

Are you living for you or living to please everyone else? ....it's time!

Turn in, Tune in
Befriend your body
Calm your nervous system
Develop skills to manage dysregulation
Tone your Vagus Nerve
Ground
Connect
Breathe

Virtual Class launches September 12, 2023
Register at: https://www.tanyaprimojones.com/trauma-informed-yoga
Link is also in BIO!
Reach out with questions
www.tanyaprimojones.com

Can't wait to see you!

Who are you playing small for so you don't make them feel bad?? STOP! Let your light shine!

Morning yoga with middle schoolers is the best!!
The power of yoga is so evident when working this age group. They go from wild to calm, still and present within 10 minutes…. Its a beautiful thing 🙏🏻
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It’s time again to Relax, Release and Renew with Tanya and Stacey!!
Give yourself (and/or someone you love) this gift of self care as we move into the end - of- year busyness!
Please reach out with any questions!! Space is limited …. Join here:

https://www.santosha-studio.com/relax-release-renew-1015

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Sometimes being a therapist means having to speak hard truths. Listen up up!

Calm your nervous system
Befriend your body
Develop agency over your body
Build self esteem
Establish assertiveness, boundaries, courage, grounding, balance..... Breathe

What would look/feel different in your life if you could begin to loosen your hold on wanting/needing things (people) to be a certain way. If you could embrace the journey and release the outcome. Enjoy the creativity, let go of the result. Imagine too if you didn’t have such a strong hold on the things (people) you didn’t like/desire…. Or should I say if the things (people) you have aversions too didn’t have such a strong hold on you. We attach so tightly to what we want....how we believe our life should look..... how we want things to be. And....We fight, resist, push-down, numb etc everything we have an aversion to.
Think about it ….. ❤

How is your relationship with alcohol? Saying yes to that extra drink just out of habit? Misusing? Abusing? Losing a day because you feel like crap, anxiety increased, friends/family are commenting on your drinking? Pre-occupied with obtaining your drink or figuring out how to moderate your drinking? How long have you been saying something has to change…and nothing has? If nothing changes, how do you imagine your life will be affected? Where will this go? How will you be feeling a year (…5 years) from now?
Change is hard. Support is key! How can I help?

Therapy can help…..

Call a friend
Learn something new
Go somewhere new
Read a book
Go to the gym
Do Yoga
Organize your junk drawer
Take yourself out to eat
Take yourself out for ice cream
Curl your hair, straighten your hair, wash your hair….take a shower, clean the shower…

There is always something to do....
Crawling into bed to watch Netflix because you’re “bored” is not the answer. This will likely lead to lethargy, negative feelings about self, and depression.

Big day in my house today!
❤️🎓🖤

Our conditioned selves so often want to run from discomfort. We find a million 'life limiting' or 'life threatening' ways to numb, avoid, escape, stuff down what we are feeling. We judge ourselves harshly and call ourselves mean names. Feelings arise and they are so uncomfortable we just impulsively react based on the uncomfortableness we feel. What if instead we face it head on (courage), get curious.... peel back the layers...what are the underlying feelings? Where is it showing up in your body? What are your thoughts? Try speaking to yourself the way you would speak to a dear friend Meet what you're facing with kindness, gentleness and compassion.

Breathe

I'll leave that right there! Let it marinate.....and then you might want to unpack it with your therapist:)

Do you have a ping pong going back and forth in your brain over a decision that you have no intention of making until at least 6 months from now.... maybe 3 years from now? How are you able to live mindfully in the present moment? Where is your peace of mind?? Try this: put the decision you're trying to make in a pretty box (real or imaginary), stick it on a shelf, in a closet for 6 months, a year, 3 years (you pick)....Put both feet in the present. When the time is up - breathe, re-evaluate.

"... Many years spent not going, not moving, not learning, not finding out, not obtaining, not taking on, not becoming....leads to 'hambre del alma'... a starved soul." -Clarissa Pinkola Estes

If you are a woman with some life experience under your belt and you want your mind blown, read "Women Who run With the Wolves"
So affirming like she sees right into my wild woman soul

This is an amazing tool created by ‘Olga Phoenix Project:Healing for social change’
When I ask someone what they do for self care the answer is usually “I get a massage” or “I get my nails done” … this is great but it’s so so so much more. Some self-care doesn’t feel good (ie starting to set boundaries when you’re not use to it) but that doesn’t mean its not good for you. Spend some time with this wheel….read through it all… be inspired… maybe even get frustrated (that’s ok), start small and add on as time goes on. Pull from all the pieces of the pie🥧
Breathe… you got this!
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People keep telling you yoga would help but it feels to hard, overwhelming, anxiety producing to give it a go???
Join me in this safe space to breathe and settle the the nervous system.
Reach out for more info:
470-485-7087

I often hear clients reference an experiences as embarrassing... however, under further exploration they come to realize that it is shame they are experiencing. The following is explanation of both according to the master shame researcher, Brene Brown.

Shame – [Based on extensive research] Brené defines shame as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging. We feel like something we’ve experienced, done, or failed to do makes us unworthy of connection. Shame often leaves us feeling immobilized, or worse, feeling ready to strike out as a way of offloading the pain of disconnection.

Embarrassment – Embarrassment is a feeling of discomfort that often doesn’t last very long. What differentiates embarrassment from shame is that when we do something embarrassing, we know we’re not the only ones who have done that thing. Shame makes us feel completely alone. When we do something embarrassing, it can even be funny shortly after the moment has passed.

Identifying if shame is informing your beliefs and behaviors can set you on the path to healing.... you got this....breathe