Countess_B

This episode talks about facing imposter syndrome in it’s face and using what’s in your hand.

1. Acceptance of Thoughts and Feelings This exercise is about the mindful acknowledgment of our psychological experiences as well as cognitive defusion. · Start by sitting comfortably upright in a chair, in a relaxed position with no crossed arms or legs. Close your eyes slowly and gently, then quietly feel your breath as it moves in and out your body. Note any physical sensations across your body with relaxed detachment. Take several minutes to notice how it feels in your chest, in your lungs, as it moves through your nose, throat, and stomach. Don’t worry about the pace or depth of your breathing, and as you take some time to be in the moment, other thoughts will drift along—just recognize their existence and try creating some space inside for them. As you breathe in, visualize yourself making more room in your body for these thoughts. Recognize that they are simply thoughts. Memories are just memories, and emotions are just emotions that come and go. If it helps, label them for what they are and gently bring your attention back to your breathing. Worries or fears might also come along, and you can label those too before once again returning your mind to the present. You might catch yourself thinking self-critical thoughts, but there is space in your body for these before you let them go again. See if you can observe them while not taking them as truth. If they persist, remind yourself that you’re only observing your own experience. When you’re ready to wrap up, try to end with the feeling of detached acceptance. Throughout your day, you could try evoking the mindset of an observer, rather than a reactor.

In this voice diary, I reflect on the importance of curating a safe space and entering into safe spaces.

Guided Imagery Script: Self-Esteem [Adapted from materials from Inner Health Studio and Performance Resource Press] being read out loud.

Countess B. does a quick check in on this platform. It has been a while and she is ready to dip her toes back into motivation speaking. In this episode she talks about her first quarter into 2022 and the challenges she had to face.

Reading a guide of how to play with clay with intention to feel and know more about yourself.

Journal prompts to think about a concerning issue/issues

This is a recording of Barbara Ganim’s guided visualization for creating artwork of intention. This comes from chapter 3 in her book Art & Healing: Using Expressive Art to Heal Your Body, Mind, and Spirit. Session 2 Exercise 1 pp. 46-47.

This is a recording of Barbara Ganim’s guided visualization for healing the mind. This comes from chapter 4 in her book Art & Healing: Using Expressive Art to Heal Your Body, Mind, and Spirit.

This is voice guidance for the exercise in Chapter 2 Taking the First Step in Barbara Ganim and Susan Fox’s book Visual Journaling: Going Deeper than Words. This is for steps 2, 3, and 4 (pp. 25-27)

This is a recording of Barbara Ganim’s guided visualization for expressing an emotion with imagery. This comes from chapter 3 in her book Art & Healing: Using Expressive Art to Heal Your Body, Mind, and Spirit.

In this episode I provide insight on growing your seed and access to your skills and personal/professional development.

In this episode I talk about the legacy and impact of Chadwick Boseman and his tenacious nature in the midst of sickness.

In this episode we talk about the fruit of the spirit and stirring up a passion inside for speaking up and advocating.

Update to yesterday’s S.O.U.L.ful Moment ™

Candid moments with Countess B. This brief moment is about hyper focusing work and allowing oneself to retreat to process.

These moments are candid moments I share about what I am experiencing in life. In this particular episode I am expressing my experience with Social Distancing during the COVID-19 pandemic.

This episode gives instructions on a DBT technique called Focus Shifting.

Not a full episode. This is a tester

Supporting Questions for Chapter 3 Exercises in Ganim and Fox’s “Visual Journaling: Going Deeper than Words” book.