Mental Health and Wellness Center at Molloy University

If you have never attempted a body scan meditation, it entails bringing the focus of one's mind to the sensations occurring in different parts of one's body. While custom and habit have us ignore and resist sources of pain and discomfort, body scan meditation has us focus on these sources of pain, breathe into them, and accept what we are experiencing. Body scan meditation has the potential to change our relationship with our body and with the physical pain we might be experiencing on a regular basis. Would you try it?

Today is International Family Day! Just a healthy reminder that the quality of our relationships tie directly back to our own psychological wellbeing. Whether that includes your family, friendships, kinship system, or whatever else your social support system may consist of. Whether these relationships are currently doing well, or are in a state where there is much to be worked on, it is worth asking what conversations or experiences do you think may strengthen these bonds and foster a greater degree of closeness and belonging.

An enormous factor in developing a sustainable mindfulness practice is being able to create a space that is conducive to introspection, relaxation, and an inner sensation of peace. With the goal of promoting wellness, it would be beneficial if we applied this goal towards all spaces that we occupy often. One of the ways in which one can create a space that assists in the cultivation of mindfulness is with paying mind to ways we can stimulate one's sense of smell. This can be done through various means such as the inclusion of flowers, herbs, candles, incense, and sprays. What are some ways that you can start improving the spaces that you spend much of your time in? How can you stimulate your sense of smell more regularly?

It is too often in the fields of mental health that we focus only on resolving problems, "fixing" people's impairments, and treating thoughts and behaviors that are seen as disorderly. While these are incredibly important areas of focus, wellness refers to the multitude of ways in which we can seek an increase in quality of life that goes beyond the absence of problems. There is far more to an individual person than the things that are wrong with them. When viewed through the framework of wellness, we consider areas of strength, opportunities for further growth, and how we can get someone to thrive rather than to merely survive.

The attainment of mastery is an important area of wellness, and yet dreams and goalsetting are often sources of suffering for many of us. Learning and practice are constructive experiences that are often counteracted by the destructive intrusive thoughts which tell us that someone, somewhere, has already accomplished what we are attempting and that our work is meaningless. Adopting an attitude of gratitude for the progress we have made thus far, a recognition of the potential that resides within us, and a view that is focused on our own journey are necessary antidotes to the sources of meaningless that often plague us in our pursuits towards a better life.
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Awe and wonder are important aspects of our lives that are often overlooked in the midst of the hustle and bustle of our work, family life, and education. Awe and wonder may involve the sensation that one belongs to something larger than oneself, the experience of surrendering one's fate to destiny, and awe of the spectacular beauty of nature and reality. Where can you go, or what is something that you can do to experience these sensations of wonder, curiosity, and amazement that we often lose in our adult lives?
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Here is a healthy reminder that the body should not be considered separate from the mind and that what we eat affects our mood, how we feel, and consequently, our mental health. The vagus nerve is a large nerve that directly connects our brains to our guts and so what we put into our gut can spell several consequences for our mental health whether negative or positive. A healthy diet is the cornerstone of any self-care regimen and plays a role in getting ourselves where we need to be in pursuit of our goals and daily tasks. What have you been putting into your body?
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Still skeptical about the benefits of having a mindfulness practice? Mindfulness seems to be a practice that has benefits extending across several important areas of functioning and life. It has been shown to reduce the stress hormone cortisol, improves the quality of one's sleep, improves several cognitive areas such as mood, empathy, awareness, focus, and self esteem. We hope that you are all practicing self-compassion by incorporating some form of mindfulness practice into your routine.
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Physical wellness doesn't have to only involve the more strenuous activities that come to mind. Whether it's due to time constraints or different levels of ability, there is something that all of us can do in order to take care of our physical wellbeing. Walking, bike riding, dancing, and chair movements are all completely valid ways in which we can show love to our bodies. Is there anything you can do to add some more physical activity to your daily life?

The truest Zen masters may not be so difficult to find! 🙏😺

Happy ! What role would fostering greater acceptance of change play in improving your mental health?

There are several benefits of reading regularly! Reading can be an important component of your intellectual wellness due to its ability to improve cognitive functioning, reduce stress, build confidence, and expand your vocabulary. If you are intimidated by the idea of reading regularly here are some tips: The worst part of reading is the first 5-10 minutes. It's better to put down a book that you're bored with if it's stopping you from reading more. Read old books for old problems and modern books for modern problems.
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An often overlooked component of our overall wellbeing and quality of life is Intellectual Wellness. Engaging in intellectual practices such as reading, writing, attending courses and workshops helps us by improving areas of cognitive functioning and may improve our self esteem through the attainment of mastery in areas of interest. What are some ways that you can keep the intellectual side of your life alive?
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Often described as surrender in many religious and wisdom traditions, understanding that our actions are the only thing we have within our control is a crucial step in any spiritual journey. Surrendering to the the truth that we have no control over the fates of others as well as that of ourselves is a difficult pill to swallow. However, doing so frees us from the suffering that comes from believing that the weight of the world and the lives of others falls on our shoulders alone.
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Social Wellness and Mental Helath go hand-in-hand. Who are some of the social supports in your life who you benefit from spending time with? Is there anyone you haven't spoke to in a while who might be happy to hear from you? In the same way that our body is a system to maintain for the good of our health, so is our social support system. What are some ways you can mindfully tend to making sure that the social side of your life is being maintained and tended to?

Compassion is a cornerstone of Mindfulness as well as Buddhism and it can also prove to be the most challenging. What are some ways that we can practice towards ourselves and those around us, including those who might contribute to the difficulty of our lives?

While we often refer to physical components of our wellbeing when we refer to wellness, emotional wellness plays a crucial role in our general health and overall quality of life. What are some ways that have proven successful in helping you sustain a positive emotional state? How often do you take the time to monitor your current emotional state in the here-and-now? It's important that we do not forget to take care of this very important aspect of ourselves.

It is important to note that Mindfulness is a state of mind that can be applied to anything we are doing. As such, practicing mindfulness does not need to involve sitting on a cushion and focusing on the breath. There are many things you might already enjoy doing that can be utilized as mindfulness practices. Getting started with mindfulness can appear intimidating as there seems to be so much to know, and yet you might already be practicing mindfulness without even knowing it.
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Wellness Wednesday! There are several different aspects of wellness to consider. Looking at the chart above, take a moment to consider which aspects of your wellness that you are doing well with taking care of and which would you benefit from working on?

There are numerous benefits to the practice of mindful eating! If you learned something new, please consider following for more!

Wellness Wednesday! Did you know that stretching can have some serious benefits in improving your overall daily functioning? If you learned something new please consider following for more!

Here's to another Wellness Wednesday! Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory. Have you been making enough time in your life for music?
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Walking for just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
In addition, it can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Happy Mindfulness Monday! Forest bathing, or Shinrin-yoku as the practice is known as in Japan is a form of therapeutic relaxation in which one spends time in nature whether that is in a forest or some other natural environment. During this time, the participant mindfully engages with the sensory experiences in the natural environment, including the sounds of the wildlife, the touch of the ground, flora, and fauna, smelling the flowers and other essential oils of the plants and trees, viewing the surrounding scenery, and tasting the crispness of the air while breathing.
The beautiful thing about Shinrin-yoku is that it only requires access to nature which is both abundant and free. Forest bathing has much to teach us about how we can better mindfully engage with any and all environments we find ourselves in.

Happy Wellness Wednesday! Did you know that there are very real ways in which having a pet of any kind can benefit your health and boost your mood?
It might not come as a surprise to those who know the joys of caring for a pet to find out that pet owners are less likely to suffer from depression than those without pets. In addition, people with pets have lower blood pressure in stressful situations than those who do not. In addition, playing with a dog, cat or other pet can elevate levels of serotonin and dopamine, which helps us to relax and remain calm. Pet owners also have lower triglyceride and cholesterol levels, survive longer after a heart attack, and make 30% fewer visits to their doctor in old age than those without pets.
If you didn’t have a reason to get a fur baby before, now you do! If you learned something, please consider following for more!

Happy Mindfulness Monday! Walking meditation is a practice within several forms of Buddhism that involves movement and periods of walking between long periods of sitting meditation where practitioners typically walk clockwise around a room. Throughout this time, each step is taken after each full breath and practitioners pay close attention to the sensations of both walking and breathing.
Studies have shown that walking meditation has demonstrated wide benefits for the elderly, individuals with type 2 diabetes, and nursing students. One common finding has been that walking meditation reduces and regulates the levels of cortisol in the blood, which is the body’s primary stress hormone. Studies have also suggested that walking meditation can decrease depression and stress, and increase bone development.
If mindfully attending to the sensations of walking can have such incredible benefits, just imagine what applying mindfulness to all daily activities can do for us! If you learned something, please consider following for more!

👋 Meet our exceptional student counseling interns from the Mental Health & Wellness Center, affiliated with Molloy University's Clinical Mental Health Counseling Program!
Juliana Groder has been interning at the MHWC as a student counselor since May of this year. She works from an existential-humanistic and person-centered perspective providing a safe and nonjudgmental space for clients.
In the future, she hopes to work with clients in forensic settings providing counseling and support for those who are incarcerated, on probation or parole, or are reentering the community from the correctional system. She also has an interest in working with those who have disabilities.
Juliana strives to stay true to the ethics of the counseling profession while also providing counseling from a place where she can be authentic and genuine with her clients. She values the ACA Code of Ethics to ensure competent client care.

Happy Wellness Wednesday! Did you know that for healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cup? Making sure that you drink enough water every day is important for a few reasons. Drinking enough water helps to maximize our physical performance, has a significant impact on our energy levels and brain function, may prevent and treat headaches, and can aid in digestion and weight loss!
In addition, having a glass of water before having a bath or shower can help to lower your blood pressure. Other good times for a glass of water include after waking up in the morning, before eating, after eating, and before going to sleep in order to aid in cell renewal while you’re asleep!
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