Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello and Happy Holidays!
First off, this is the final episode for the 2021 season. Dr. L is working on a project she is excited to share with you all, which is coming in 2022. However, to avoid stretching herself too thin and experiencing burn out, we believe it’s best to take some time off the podcast for the Holiday Season.
Speaking of the Holiday Season, in today’s episode, Dr. L covers how to use mindfulness when dealing with Holiday Season stressors. Practicing mindfulness can help you stay grounded if you’re feeling overwhelmed (positive or negative) from seeing family members, last minute shopping, traveling, and other unique challenges the holidays bring.
Some themes and topics discussed are the following:
– Using your breath as an anchor to the present moment
– Recognizing whether you’re externally or internally stimulated and how to manage this
– Sitting in stillness and being aware of the present moment
– Radical Acceptance vs Resistance
– Utilizing mindfulness to manage anxiety, stress, and overwhelm
– and more!
To follow and support Dr. Lopez, you can find her on:
IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com
Become a Patron! https://www.patreon.com/join/drcecilialopez?
You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Google Podcasts
Podcast Addict
We hope this episode helps you in some way! Until next time, we are grateful to share this space with you 🙂 See you in 2022!
Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!
On this episode we have an interview between Dr. L and the lovely Lucie Tesarova. Lucie is a Professional Certified Coach who helps others maximize their personal and professional potential. She is passionate about helping others explore, understand, and navigate their mental and emotional health through her three unique main services; private coaching, “mental fitness bootcamp”, and masterminds (a group to connect, recharge, receive support, and become inspired). She hosts Project Elephant which emphasizes kindness, mutual respect, and sharing experiences.
On this episode, they discuss the following themes and topics:
– Dr. L discusses Resiliency and shares the challenges she experienced after an injury and how she navigated and moved through this adversity.
– Using your intuition as a guide
– Utilizing tools such as sitting in stillness, mindful meditation, and riding waves
– The connection between meditation and resilience
– Radical acceptance
– and more!
You can find Lucie Tesarova on:
Instagram: @consulttosuccess
Her website: http://www.ConsultToSuccess.com
YouTube: Consult to Success
To follow and support Dr. Lopez, you can find her on:
IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com
Become a Patron! https://www.patreon.com/join/drcecilialopez?
You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Google Podcasts
Podcast Addict
We hope this episode helps you in some way! Until next time, we are grateful to share this space with you 🙂
Hello! Dr. L here, bringing you another episode of Mindful Living. Yessss, I am a day late. Happy Belated Thanksgiving!
On this episode I bring you the acronym, PLEASE! PLEASE was originally an acronym for skills within Dr. Marsha Linehan’s Dialectical Behavioral Therapy. I found an updated version of this acronym called PLEASED. Many scholars, psychologists and mental health professionals have since created updated versions of DBT and its tools and techniques. One such author is Lane Pederson, who wrote The Expanded Dialectical Behavioral Therapy Skills Training Manual (Second Edition, 2017). In this version, PLEASED (yep, a D was added) stands for the following:
P: Physical Health
L: List resources and barriers
E: Eat balanced meals
A: Avoid drugs and alcohol
S: Sleep between 7 and 10 hours
E: Exercise for 20 to 60 minutes a few days per week
D: Daily (Use PLEASED skills daily)
I provide my definition and opinions for each letter of the acronym. For the exact definitions of PLEASE from Marsha Linehan, this information is found free online, as well as many other mental health professional’s version of this acronym.
I hope this episode helps you in some way! Until next time. 🙂
IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com
Become a Patron! https://www.patreon.com/join/drcecilialopez?
Lane Pederson, PsyD, LP, DBTC is not affiliated or associated with Marsha M. Linehan, PhD, ABPP, or her organization.
Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!
For today’s episode, Dr. L covers assertiveness skills for effective communication. These skills can assist you if you need to communicate thoughts, emotions or desires to someone while remaining respectful. Assertiveness can help with setting boundaries, expressing vulnerabilities and also validating your speaking partner. These skills can be used in romantic, platonic, familial, and professional relationships, and even with strangers.
Included in these skills are the following:
– “I” Statements
– Validating Others
– The “Sandwich Technique” (one of my personal favorites)
– Being a Broken Record (on purpose)
– The importance of tone
– Tricks, tips, and sayings that Dr. L has made up over the years to help teach this communication style
We hope you learn a thing or two and find this episode helpful! I personally think assertiveness skills are invaluable and are very helpful (and I still use what I learned today).
Feel free to share this episode with someone you think may find it helpful and, if you have a minute, please leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify).
You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at contact@drcecilialopez.com. To work with Dr. Lopez as a therapy client (California residents) you may email her at cecilia@drcecilialopez.com.
Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez.
We appreciate you!
Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!
For today’s episode, Dr. L gives you a quick overview of what is called the “Pickle Jar Theory”. More commonly known as Stephen Covey’s Time Management Matrix, this technique helps you with time and stress management by helping identify and prioritize different tasks. The matrix is a box divided into four quadrants, which each represents a different way your time is organized based on urgency and importance. Dr. L also teaches this by using the examples of golf balls, marbles, sand, and water.
The four quadrants are:
1. [Golf Balls] Urgent and Important (to me)
2. [Marbles] Not Urgent yet Important
3. [Sand] Urgent but Not Important (to me)
4. [Water] Not Urgent and Not Important
We hope you learn a thing or two and find this episode helpful! I know when I was working with her and she gave a lesson on this, I found it very useful.
Please share this episode with someone you think may need it and, if you found this episode helpful, leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify).
You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at contact@drcecilialopez.com. To work with Dr. Lopez as a therapy client (California residents) you may email her at cecilia@drcecilialopez.com.
Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez. We appreciate you!
for more info on the matrix theory:
https://wwwp.oakland.edu/Assets/upload/docs/Instructor-Handbook/The-Pickle-Jar-Theory.pdf
Hello! This is a short and sweet episode which provides a popular Dialectical Behavioral Therapy tool called TIP!
TIP is a great way to ground the body when you feel overwhelmed, especially with anxiety or anger. This technique helps calm various parts of the body which may be activated during a fight-or-flight response, such as reducing muscle tension and burning energy brought on by adrenaline. TIP stands for the following:
T: Tip the temperature
I: Intense exercise
P: Paired progressive muscle relaxation
I hope you enjoy this quick explanation of the technique and you find it useful! Also, please share this episode with someone you think may need it and, if you found this episode helpful, leave a review!
You can find us on Apple or Google Podcasts, Spotify and Podcast Addict! Enjoy!
Hello! In this episode I provide a good ol’ fashion STORY TIME. What makes this story special is that I discuss “practicing what I preach.” I often have the privilege of teaching and practicing the tools and concepts I discuss on the podcast with my clients, but this last weekend OOOOHHH BOY did I have to practice almost everything I teach/practice with my clients, on myself. We were hit hard by a storm in the Santa Cruz Mountains, and between interacting with an intense version of Mother Nature while also experiencing two very odd medical issues, my Sunday was not going well. I give examples of the tools I practiced and review topics from past episodes, including:
-Riding waves
-Bringing yourself into a state of conscious awareness, and practicing mindfulness
-Belly breathing and other breathing techniques (especially to prevent panic attacks)
-Utilizing natural supports
-Radical acceptance and surrender
-Sitting in stillness
-Reframing thoughts (with emphasis on the theme of gratitude)
-Tapping into the “I can handle anything in the moment” attitude
I often say, “You’re human, not a robot,” and I had to remind myself of this often on Sunday, as well as Monday, Tuesday…lol, actually, everyday. I hope sharing my story helps you in some way, whether that be reminding you of tools to use, or simply giving yourself permission to have a bad day.
Thank you so much for sharing this space with Zy and I. If you enjoyed this episode please give the show a review on Apple or Google Podcasts, or Spotify. You may also find this episode on Podcast Addict or my IGTV (IG: @drcecilialopez). For business inquiries you may email Zy, and her email is contact@drcecilialopez.com. To work with me as a therapy client (California residents) you may email me at cecilia@drcecilialopez.com.
If you’re enjoying this podcast and you’d like to share your support, please considering joining my Patreon and becoming a member! By joining you help Zy and I pump out episodes and manage the behind the scenes of this show. We appreciate you SO MUCH.
patreon.com/drcecilialopez
EP 27: Practicing Mindfulness With Food, Pets, Music & More With Zy Santana
Hi! On this episode you’ll hear both Dr. Lopez and her friend, assistant and podcast coordinator Zy Santana discuss mindfulness, activities they participated in to learn mindfulness, and they go in depth on the topic of mindful eating. They also touch on mindful listening with music and practicing mindfulness with pets. Lastly, Zy explains her passion for helping others and you get a good feel for Dr. L and Zy’s chemistry and bantering style.
If you aren’t already following Dr. L you can @drcecilialopez on instagram. Also please subscribe to this podcast so you may be alerted of new episodes, share it with others, and/or leave a review. Lastly, for guest bookings or business inquiries you may contact Zy, at contact@drcecilialopez.com, and if you would like therapy services with Dr. L starting October, you may email her at cecilia@drcecilailopez.com. Thank you! Don’t forget, Dr. L and Zy are both so grateful to share this space with you.
You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Podcast Addict
Enjoy!
Hi! On this episode I discuss the power of believing you can handle stressors in the moment. This episode reviews the following points:
1) You can’t tell the future, and this is a luxury.
2) Being mindful of putting out fires that don’t exist.
3) Having faith that you can handle anything in the moment.
4) Challenge your thoughts (including questions to ask yourself in order to do so).
5) Noticing yourself creating imaginative worries of the future non judgmentally, and bringing yourself back to the present moment.
I will provide another episode with more details on challenging thoughts this month. I hope you found this helpful and I would love if you shared this episode, whether you’re listening on apple podcasts, Spotify or IGTV. If you’r not already following me on tip Tok or IG, my handle is @drcecilialopez on both. You can email me at cecilia@drcecilialopez.com if you’d like to inquire on therapy, and for business inquiries you can email my coordinator Zy, and her email is contact@drcecilialopez.com.
Hi! On this episode I breaks down how impactful what we consume can be on our mindset, mood and overall energy. Often when we hear someone discuss “what we consume,” we might think of what we eat, but I’m not just talking about nutrition from food. Im talking about what we consume through our other senses, like what we hear and see, which can include who we spend time with, what we watch through screens and what we hear through speakers and our headphones. In this episode I go over the following points:
1) Asking yourself if what you’re consuming makes you feel good from the get go?
2) Checking in with your body while consuming…once you feel low, gross, drained, uneasy, off, or the themes of your thoughts take a turn to the land of stress, you may have overindulged. Know when to switch what you consume or take a break from consuming at all.
3) It’s ok to consume things that are a little, ya know, haha, questionable. Such as me and my death metal and violent martial arts movies…but just like you’d have balance with junk food, have balance with that.
4) Know when something is out of alignment with you from the get go. Pay attention to your body the first few seconds to minutes while you go down this rabbit hole of instagram posts. Pay attention to your muscles, your jaw, your forehead, your stomach. Did they tighten up? Pay attention to your inner dialogue. Did the theme of how you think shift? Pay attention to your mood and energy? Did it just shift to low or anxious? If so, get out of there.
My name is Dr. Cecilia Lopez and I hope these tips and insights helped you. Please share this episode with someone you think would be interested, and if you’re not already following me please do so you can stay up to date with live events, workshops, therapy openings and more podcast episodes. My handles are @drcecilialopez on tik Tok and IG. I appreciate you so so much for listening.
Hi! This is a quick guided meditation for riding a crave or emotion wave. What does that mean? If you feel discomfort caused by stress, emotions or a craving and it feels overwhelming or you find yourself using energy to distract from it, then listen to this. It can be hard to sit and actually feel the discomfort of a craving or emotion, but having a guide may help. This 5 minute guide runs you through the tools to actually feel the discomfort. It takes much more energy to avoid/distract from “feeling our feels,” but actually feeling them isn’t very fun either, which is why this quick guide is presented to you, now.
Here is what we do in this short meditation:
-Mindful feeling
-Exercising controlled attention
-Belly breathing
-Mindful listening
-Mindful observation
-Mindful tasting
-Mindful smelling
-Active body relaxation and grounding
Repeat this short meditation as many times as you need. If you found this helpful please leave a review on Apple Podcasts or Spotify and say hello on IG! 🙂 @drcecilialopez
EP 21- Managing Assumptions & Difficult Emotions: Using The Motto “Guess Less, Ask More, Wait & See”
Hello! On this episode Dr. L discusses her motto, “Guess less, ask more, wait and see.”
She discusses the following:
-The power of investigating and exploring to combat assumptions which cause anxiety, depression, anger, and any uncomfortable emotion in between.
-Being mindful of “filling in the gaps of the unknown” through future thinking, and how to keep your imagination in check (if it causes you anxiety or other uncomfortable emotions).
-Examples of exploring/asking questions to combat worrisome thoughts of the past, and waiting and see how things unfold to combat worrisome thoughts of the future.
If you enjoyed this episode please let Dr. L know in the comment section of her IGTV (where you can find this latest episode) on Instagram and leave a review on Apple Podcasts. Don’t forget to give her a follow on IG and Tik Tok @drcecilialopez for more content on mental health and wellness. She is also accepting new therapy clients (California residents) and to inquire further you may email her at cecilia@drcecilialopez.com. For all other business inquiries please send an email to contact@drcecilialopez.com.
Hello! On this episode Dr. L discusses how mindset (thoughts, beliefs and self-talk) cause fears which may be hindering you from reaching your goals.
Dr. L discusses the power of language and choice, and how to use mindfulness and grounding to move through fears so you can build the life that you desire.
Information in this episode (3 Thinking Options) is from Dr. Cecilia Lopez’s TAKING CHARGE (G3R) PROGRAM ©
Hi! This episode focuses on riding the “waves” of cravings and uncomfortable emotions (which include uncomfortable feelings and body responses). In my clinical opinion, it is better to feel your emotions and feelings rather than stuffing them down OR acting them out impulsively. But how exactly do we do that? How can I feel my emotions without feeling like I’m losing it?
This episode covers how to feel discomfort in a way that is grounded and present. This can help with managing impulses as well as managing stress put on the body by “stuffing” our feelings down.
Head over to my IG to leave a comment under the IGTV video of this episode! You may also communicate with me via DM on IG or message me on Tik Tok (@drcecilialopez for both). I look forward to hearing from you!
-Dr. L
Welcome back! This is a “bite sized” episode that discusses the wonderful magic of free association journaling.
In a nutshell, this version of journaling has no rules…no limits…NO BOUNDARIES. In a sense, it’s word dump (or, dare I say, word vomit).
What’s the point of this? To bring the unconscious to the conscious. To unblock blocks. To process emotions. To help you reach your subconscious to find answers to your questions. To figure out what you want or don’t want. To figure out how you feel and why. Some people do this form of journaling before bed to reduce the “chatty mind.” You can do this style of journaling if you feel angry, anxious, burnt out, stressed, depressed, low, worried, frustrated, sad, confused, and even happy or excited!
Honestly, there are many reasons this technique poses as useful.
Basically, if you feel “off,” want to reflect, or feel completely fine, give this style of journaling a go so that you can explore yourself.
Let me know how it went on IG! @drcecilialopez
As always, I appreciate you listening! Let’s keep in touch!
Special Delivery! I present to you a recording of a LIVE guided meditation from my Tuesday morning meditation group.
To skip the intro go to 4:16. 🙂
I decided to record this session and share it with you all here as the group is now paused until June 2021, so I wanted members to have something to utilize until then and also to share it with non members. 🙂
We start out with a paired progressive muscle relaxation to get us in the zone, then I guide you through a smooth mindful meditation.
Feel free to lay flat or sit up on the floor or in a chair. Headphones are not required!
Let me know if this meditation was helpful. I appreciate you for listening and sharing this space with me!
IG and Tik Tok @drcecilialopez
Today’s episode is VERY special as I had the privilege of being a guest on another fab podcast called Fitness Mindset Podcast with Maximos George, and he was gracious enough to let me share the episode with YOU.
A little about the Maximos:
Maximos George is a fitness coach who is passionate about movement. He has a diverse background including bodybuilding, calisthenics, martial arts, theatre and eastern practices, and his background influences him to create a more holistic approach to physical training. Maximos doesn’t see fitness as just a means to a dream physique, but more of a practice to improve ourselves overall by increasing mental and physical strength while challenging the body and mind. Through his teachings, he helps people get physically and mentally stronger while simultaneously building a physique that functions as good as it looks.
On this episode we cover the following topics:
-Our description of mindfulness
-How to use mindfulness during the fitness journey (especially when experiencing challenges)
-Mindful eating and how this may help with portion control
-Riding waves of craving and emotions with mindfulness
Please give Maximos a follow on IG @MaximosGeorge_ and TikTok @Maximos_George and check out his p
Enjoy!
On this 15th episode we have Sherry Asuncion!
Sherry is an example of the importance of practicing mindfulness and self love. She is certified as a Gut Health Coach, Mindfulness and Meditation Instructor & Life Coach, Reiki II and Theta Healer Practitioner, CBD/Cannabis Coach and provider of beautiful & unique crystals. After suffering in silence for 5 yrs with mystery symptoms, she was diagnosed with Hashimotos, an autoimmune thyroid disease, which eventually led her to leave her 12 year career in the public sector and go back to school and obtain her certifications to start her businesses. Her path led her to yet another challenge to overcome when her 13 yr marriage came to a traumatic ending. This is when she began her journey to awakening, following her spiritual healing path. She believes in the practice of mindfulness and the importance of self/unconditional love with oneself in order to obtain happiness within and embrace the opportunities that the world has to offer.
This episode covers the following topics and points:
-Sherry’s definition of mindfulness and early experiences with learning the practice
-Her journey of triumph after experiencing trauma from a relationship
-Choosing yourself over the expectations of others
-Self-love, self-compassion, and self-acceptance
-An explanation of love and kindness exercises from Sherry’s self-love related classes
-A step-by-step explanation of a mirror work activity for improved self-love and acceptance
-The power of CHOICE, perspective, energetic release and meditation
I hope you enjoy this episode as much as I did! Please check Sherry out and connect with her via IG and FB @resilienthealthcoach and resilienthealthcoach.com.
“Love Yourself!”
-Sherry
On this episode I had the privilege of speaking with Michael Arterberry, Master Encourager, and Dynamic Motivational Speaker.
As a teenager, Michael was fortunate to receive guidance from positive adult role models who helped him overcome adversities and set high expectations for his future. Grateful for the role these mentors played in his own development, Michael decided to dedicate his professional life to helping people navigate the difficulties of life and launch their future into motion. For more than 25 years, he has been helping teens and adults to use what they have gone through as a catalyst for success rather than an obstacle for failure.
Michael received the 2010 USA Network’s Characters Unite Award for exceptional commitment to combating prejudice and discrimination while increasing tolerance and acceptance within the community. He is also the recipient of the 2014 100 Men of Color Award for leadership in education, government, mentorship, entrepreneurial success and community service.
In 2008, Michael founded Youth Voices Center, Inc. a non-profit with the mission of helping young people to become active, productive members of society by overcoming their obstacles, their history, stereotypes and even their own self-image and limiting beliefs.
Join us as we discuss what it means to regain control of your beliefs and behaviors, as well as use adversity to fuel our motivation.
“Be encouraged!”
-Michael Arterberry
Enjoy!
Whoooaaa! I’M BACK! In this episode I discuss the following:
-My random hiatus (lol)
-The realizations that brought me to two life changes (one of which being a big milestone)
-My thoughts of building the life you desire
-What’s to come for this podcast
Hi! In this episode I had the privilege of interviewing my dear friend, Erika Cadenas, licensed marriage and family therapist. She brings us 7 self-care tips to help us boost and maintain a balanced mind, body and soul as we continue to navigate through these difficult times during the pandemic. This episode covers the following:
-Creating structure and a routine
-Getting plenty of sleep
-Staying connected to sources of support
-Disengaging from social media
-Practicing positive affirmations
-Practicing mindfulness
-Practicing empathy and kindness with self
Erika Cadenas can be reached via erikacadenaslmft.com and through IG @erikacadenaslmft. Please feel free to reach out to her or myself with any questions. And we are both accepting new therapy clients! 🙂
In this episode I discuss the following:
-A brief description on what Imposter Syndrome is
-My perspective on this syndrome from a cognitive behavioral and schema therapy framework
-Educational information on ways to move THROUGH the thoughts and feelings associated with imposter syndrome
-How to “build the faith” in your capabilities, competencies, skills and overall worth
For anyone who listens to this, know that I appreciate you SO much.
Dr. L
Expressing gratitude or having gratitude themed thoughts is one of the fastest ways to shift your mood, raise your vibrations and revamp your experiences. Take less than 10 minutes of your day to lay down, get cozy, and lift your mood with this guided meditation.
If you struggle with feeling fearful, anxious or nervous, this episode is for you. This is a short, to-the-point guide on how to ground yourself, shift your mind and what to do with the uncomfortable energy fear creates. More specifically, this episode covers the following:
-My clinical/professional perspective on what FEAR is
-How fear becomes ANXIETY
-How to quickly ground yourself and gently move to a “REST” state
-How to reframe the thoughts which fuel FEAR ENERGY
-How to burn and MOVE fear energy
Let me know what you found helpful from the episode on my IG or FB @drcecilialopez, and please share!
This episode covers the following:
-The difference between stress and anxiety
-Controlling responses to stressors with mindfulness
-Controlling responses to stressors with thought reframing
-Examples of acceptance versus thought reframing and why these are helpful