Beyond Words Art Therapy

A reminder to those who need to read this.
For those who have been going through a season.
For those hanging on by a thread.
For those wondering if this feeling will last forever.
For those forgetting the hope that is ahead.

Wherever you are this week
However you are able to move today
Whether you are able to walk or simply crawl
It’s got nothin’ to do with you intrinsic worth on this earth ✨

I think about the clients I work with that so bravely share their tears and allow me to sit with them in their hurt.

I think about the personal chats I have with friends and colleagues who answer honestly when asked “how are you doing?”

I think about the safe relationships who encourage me to be real and make space for me to share and receive comfort.

It’s one of the hardest things. It’s one of the most beautiful(est) things. Oh how incredible vulnerability looks on you.

A topic that often shows up in sessions with clients who come from immigrant families. I’d love to hear your thoughts!

Finding inner calm.
A short exercise inspired by one of the cards in my mindfulness deck.

Regardless of how much noise and busyness that may surround us today or this upcoming week, I hope we can find moments of stillness & calm within.

Visited another happy place recently and couldn’t resist bringing home a plant. Simply looking at plants, being in their presence; watering & pruning them have inherent therapeutic benefits I tell ya!

I’m fully embracing being a plant parent this year 🪴and even created a separate bujo page to help keep track of watering 🤓

Letting go of control & acceptance. One of the hardest things to practice, yet the two things that will offer freedom when it comes to interpersonal relationships.

On that note, I’ve been reading the book: The Courage to be Disliked by Fumitake Koga and Ichiro Kishimi which talks about how most suffering comes from interpersonal relationships. A great read for those who may find themselves grappling with what the book title proposes!

Our body sends us cues when we don’t feel emotionally safe in certain relationships, interactions and spaces.
Sometimes we aren’t always aware of these signs or we’ve learned to dismiss them. One way I’ve learned to notice the signs is to actually spend time in relationships and spaces where I *do* feel safe, and see just how my body responds. (More on this in future posts!)

We can’t always have control over situations we enter into but there are ways to create a soft barrier to protect yourself. The first thing is recognizing you have a choice & a voice. This is a whole new topic in itself, but an invitation to consider how you can begin thinking about “soft barriers” when it comes to spaces you sometimes *have* to be in but can still assert choice/voice within them.

Leave a comment below to share thoughts, reflections or if this resonates ✨

I’ve been reflecting a lot on relationships lately — what the conversation revolves around; the quality of trust and care; how I feel in the interactions and who I become in them.

It’s possible that some relationships might pull us back into old or shall I say younger versions of ourselves that don’t align with the present day Self or the Self that we want to become.

This is an affirmation and a reminder to folks that you are deserving of relationships that challenge & encourage you, that feels trusting and safe, that sees the best in you and draws that out (& relationships where you can offer this too).

Like, share and comment if this resonates with you ✨

I’ll be sharing a series of personal affirmations and reflections leading up to the new year with the hope that some may resonate with you.

Like, share and comment if they do ✨

As the new year approaches, most people tend to become more reflective about their past year, including myself.

I think about the changes that have occurred; the new opportunities, the uncertainties, challenges, mini successes, the recognition of when I feel internally safe vs when I don’t.

The shifts in relationships - the welcoming of new ones, the deepening of some and the acceptance of the dwindling relationship of others.

I reflect upon the clients I’ve worked with - their power and intrinsic nature to grow. Their ability to courageously show up time and time again as they choose vulnerability and healing.

I reflect upon the collective pain and grief we continue to face, the mass deaths of innocent lives; the disappointment in world leaders, the sense of helplessness yet the witnessing of persistent humans who fight for freedom thats been simultaneously awakening my numbness & fear response.

There is so much to grieve from this past year. So much to reflect on. So much to celebrate. So much to seek, grow and learn from.

For the next few days, I’ll be posting personal reflections and affirmations with the hope that some of them may resonate with you ✨

In the work that I offer client’s experiencing grief, I like to use this image of a grief puddle. The idea of “puddle jumping” in and out of grief is not new and has been commonly used when trying to understand how children process grief; kiddos often jump into the puddle and experience strong emotions of grief & quickly jump out to shift their attention to something else, like play.

Although a beautiful way to understand children’s behaviors, I think it also applies to the way adults navigate grief. In fact, it can feel validating knowing that when you’re in the grief puddle, it’s normal to experience a myriad of sensations, thoughts and feelings; and at the same time, it’s empowering to know that you won’t stay in the puddle forever. Sometimes you may stay in the grief puddle for a day, or perhaps just for a few mins when you recall a certain memory.

Perhaps the grief puddle is more available during the night when your busy day is over, or perhaps it’s in the morning as you shower. Knowing that this puddle is there for you to jump in / out of can feel like a safe and contained way to process your grief feelings.

I wrote some feelings / emotions that occur when you’re in the grief puddle. This comes from my own personal experience but I’m curious about what others experience that is not listed on this image, or if these words resonate with you as well.
Comment below 🧡

Some words from Brene Brown as we all go through collective grief.

At the same time, I see and feel for those who are simultaneously going through their own personal unique grief and loss amidst the larger scale one we are facing. I acknowledge those whose grief is triggered by recent tragedies and the heaviness of holding both your own pain and the suffering of others.

A reminder: everyone is going through something. Let’s not fall into the comparative suffering trap where we assess and rank one another’s pain. Comparative suffering is triggered by fear. So a reminder: pain is always pain.

Book: Atlas of the Heart by

Processing through creating.
Connecting through lines.
Grieving through layers.
Comfort through colours.

It’s Friday! And I’ve noticed that although it’s been a beautiful week weather wise over here in Toronto, I’ve barely made it outside for a walk🫣
I sometimes wonder if that’s why I love having so many plants in the home..to make up for all that I’m missing out on out there 🥲

Anyways, here are some of my plant friends. When no one’s watching, I find myself cleaning the leaves of my plants one by one and talking to them. This is absolutely normal behavior 🙃

Wishing everyone a wonderful unplugged weekend!

I think one of the most common reasons we find ourselves in conflict or tension with others is because simply put, we’re not so great listeners. Whether we’re connecting with our kiddos, friends, family members or clients we work with, when we have a certain filter on — maybe a filter of anxiety, insecurity or our own agenda, it becomes harder to listen with a clear, open-mind.

Sometimes when I sense some disconnect appearing in the therapeutic space with my clients, I have to take a moment, check myself and ask - is there an agenda I’m trying to reach that is of my own and not my clients? What am I really *not* listening to?

We aren’t born with these skills though- they take intention and practice! So why not start today?

What else gets in the way of listening well and what are some other tips you can think of to help us listen better?

Octobers my fav month for many reasons ( ) but it’s been feeling a little wonky when weather is 24 degrees, but you also see Christmas decor and gifts out at stores already 🧐
What’s going on?

A little snapshot of a corner in my home office that brings me joy 👀 ✨

I find the type of space I’m in really impacts my mood. Especially before entering into a session, I love organizing my desk because when I do that, I also feel more present and ready to greet my client - even if it’s virtually.

Organized physical space = organized mind space 🗄️🗂️

Does space ever impact your mood?

It’s been a while since I’ve been creative but fortunately some time opened up to paint today while listening to a webinar and I was so pleasantly surprised by the colours that appeared. Firstly, I used a different type of watercolour paper that I purchased many years ago, so the way it soaked the paint was totally different. Secondly, I got to use some watercolour paint gifted by a dear colleague and art therapist which also sparked joy and happy feels.

I forgot how mesmerizing colours can be ✨
Which of the two colour palettes are you drawn to today? And…in what ways, even for a moment, can you offer yourself a space to be creative? (And creativity does not only look like paint on paper- it’s also cooking, dancing, singing, gardening, composing an outfit, writing..etc!)

During a workshop, the topic of belonging vs fitting in was discussed and it’s stuck with me since. Brene Brown talks about this A LOT and so these two post directly come from her and her research, but I wanted to share anyways.
This idea of “fitting in” in some respects, can feel easier than being vulnerable and showing up as who we are, but is it sustainable?

To belong is a beautiful thing and it is hard wired into us to desire connection and meaningful relationships, but sometimes (mostly childhood stuff 👀) we may have a tendency to resort to the 3 A’s: assess, acclimate and adapt. We may believe this is how we belong but in fact, these are mere survival mechanisms to fit in.

A couple of question for folks: do you notice within yourself when you are attempting to fit in rather than belonging, just as you are?

What do you notice when you belong somewhere?

What helps you experience belonging?

How’s everyone doing these days? Choose a mood 🍊or make one! Who says art has to be on paper, canvas or screen 😂

Sending these out to the world ✨
Sending folks care, love and compassion today.

My soul is refreshed this morning!
1hr walk.
New audible book (swipe to see).
Saw new life starting to bud.
Sweaty armpits.
A little visitor on the path 🐍.

Anyone else thankful for the sunshine we’re having?

It’s finally looking a little spring-y here 🌱. I don’t know about you folks but March was such a dreary, weary & long month. I don’t recall in the past feeling so impacted by weather, but I certainly felt it this winter and I cannot wait for the spring and summer months ahead.

I also found a very symmetrical rock during my walk yesterday which I brought back home. It made me think of balance, a wholeness- that we need these cold months to appreciate the warmth that comes after; that everything has its season and time. But boy, my body is needing the warmth and vitamin D!!

Hellooo spring!! ☀️ no more snowstorms please 🥹

An invitation ✨
Feeling better is a temporary solution to a human experience that’s ongoing & lifelong.
What if we learned ways to get better at being with our feelings since they’re sort of a forever thing?

Did ya know that even without words we are speaking to one another? 👀
Dr.Dan Siegel coined the term “Interpersonal neurobiology” which means that our brains are actually connected to each other; so if you enter into a space where somebody is in a certain emotional state, that affects your brain & nervous system.

This goes beyond the non-verbal language; it’s the very attitude, emotional state and beliefs that we carry within us that show up in our interactions, without us even knowing.

There is nothing wrong with experiencing emotions and letting that be sensed by the other, but the question is, are we aware of what’s present within us and is being communicated ?

The more we pay attention, the more we can show up fully, wholly & own what’s there.

It’s these subtle shifts in language that can help us view ourselves and our emotions differently.
When it comes to emotions, it’s easy to identify that to who we are. We might find ourselves thinking “she’s just a sad/angry/anxious person” or “I’m always depressed”; these statements can leave us feeling stuck and helpless. When we view the emotions as present but can also see them as an experience, as something that’s visiting temporarily and not permanently, it not only is shame reducing but gives us hope that this experience won’t stay forever and that this is not who we are.

What if we shifted the avoidance from avoidance to radical compassion?

Today I listened to my body by going out for a longer walk than usual. It was either staying in and staring at the computer screen to be *productive*, or taking that time to connect with nature, crisp air and some slipping on ice (I’m okay!)

It’s hard to choose something that means slowing down when we have a whole list of to-dos; but what I often find is that even a moment of slowing down, listening to my body, doing a 5 minute stretch is restorative and offers me more energy throughout the day.

How can you take a moment during your day to intentionally s l o w d o w n & listen to your body rather than listening to your mind that tells you *go go go!*

I’ve been writing this over the past couple of weeks, unsure whether I’m ready to share or not since the topic is so close to the heart - nervous about what this might open up but feeling pulled to show up more authentically - knowing that my personal intersects with my professional.

Ultimately Im hoping this will resonate with those going through or have gone through grief & loss within my community - thinking of those who I know share a similar experience 🤍.