Part 1: What is Mindfulness?

by Erin Triola | Jul 6, 2021

Over the last two decades the word “mindfulness” has been used frequently by people all over the world. With its original roots in Eastern Culture as a core tenet in Buddhism, and massive spread into Western Culture’s practices of psychotherapy, acceptance-based therapy, as well as yoga and meditation practices – the concept of mindfulness can be confusing.

Is this something I want to learn or use? If I participate in mindfulness does this mean that I am practicing the Buddhist faith? Is it a safe practice for all people? Is there anything I should be aware of before beginning mindfulness? What exactly is mindfulness?

We look forward to exploring these questions and more in our four-part Summer 2021 Mindfulness Blog Series. In this first blog we want to start with the question: What is Mindfulness? Depending on who you speak with this definition may look a little different, however most mental health therapists will provide their clients with a similar definition.

Mindfulness is an awareness of thoughts, feelings, behaviors, and behavioral urges.

By learning mindfulness, we are empowered to be in charge of ourselves in a different way. It has been proven that awareness assists in emotional regulation. Mindfulness can be practiced using one or more of these complimentary activities: eating, walking, laying down, engaging in relaxing breathing, listening to music, completing an art project, coloring, woodworking, watching TV, driving, working, etc. In some cases, individuals bring mindfulness into their prayer life, noticing when they become distracted and returning their attention back to the prayer.

Many who come to us for a visit associate mindfulness only with meditation and religion, but it is much broader than that. If you participate in mindfulness, it does not mean that you are practicing Buddhism or any other religion. Mindfulness is a practice of being aware of the present moment regardless of the activity the person is engaged in. A few of the many benefits of adopting mindfulness are a more relaxed body, a focused mind, the ability to resist an urge, and for some handle a big emotion more successfully.

But with all this goodness comes the reality that mindfulness is not always safe for everyone, especially when experienced in group environments or when mental health challenges cause this practice to intensify disassociation or be thrown back into a traumatic event. We look forward to sharing more about the importance of using mindfulness in a safe way in our upcoming blogs in the four-part Summer 2021 Mindfulness Blog Series.

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Current Events: Thrive to Survive Workshop

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Written by Katie Pistilli, MT-BC This month, Upstate Music Therapy Center employees Erin Triola, LCAT, MT-BC and Katie Pistilli, MT-BC met a wonderful group of people through the Thrive to Survive support group. Katie and Erin conducted a workshop for Thrive to...

Parenting: Finding Calm in the Chaos (Part 2)

Jan 31, 2022

Understanding ourselves, why we respond the way we do, can greatly improve our parenting approach
and by doing so increase healthy and helpful interactions with our children. When this happens both
the parents, children, and spousal relationship begin to notice a sense of calm even during the expected
chaotic moments in day-to-day child rearing.

Using Creative Arts Therapy to Treat Eating Disorders

by Erin Triola | Jun 8, 2021

With so many health concerns in our country and worldwide it is easy to focus on the pandemic as the leading health concern. The reality is, especially during the pandemic due to the added anxiety and unpredictability, the intensity for those with eating disorders has risen, and this rise has been documented in children as young as 7 years old.

Worldwide, over 70 million people are estimated to be affected by an eating disorder, including anorexia, bulimia, binge eating disorder, and otherwise specified feeding eating disorders (OSFED). Eating disorders have the HIGHEST MORTALITY RATE of any psychiatric illness. They affect people of all genders, sexual orientations, ages, socioeconomic class, abilities, races, and ethnic backgrounds.

Children are increasingly becoming affected by diet culture and body shame. Studies show 40%-60% of girls 6-12 years old are worried about their body shape or weight. 80% of girls have been on a diet by the 4th grade. Of elementary school-aged kids, 69% of those who read magazines say they have influenced their body image, and 47% say the pictures make them want to lose weight.

While parents are not to blame for eating disorders, they can be a very positive force when it comes to recognizing the signs, seeking out the right type of therapy, and helping their young child recover. Some of the symptoms to look for are the refusal to eat, reduction in portion size, actively dieting, sudden changes in the diet, or social withdrawal. However, some signs that a parent may not as easily notice may include body image concerns, fine hair growing on their body, hiding or hoarding food, weight loss hidden by baggier clothes, a sudden interest in excessive exercising, finding excuses to not be able to eat with others, and becoming angry when offered food.

It takes a team of professionals to join families in helping their child or teenager recover. Good news! When treated EARLY and correctly, eating disorders have the highest and fastest recovery rate!

The therapeutic team is usually a group of clinicians and professionals who can guide the child with an eating disorder through the treatment and recovery process. Because of the complex nature of eating disorders, treatment for an eating disorder can often mean working with several qualified practitioners. Creative Art Therapists may take part in the recovery of a child or teen struggling with a diagnosed eating disorder.

Talk therapy is especially hard for individuals with an eating disorder. They tend to be resistant to talk about the very thing that creates enormous anxiety for them. Creative Art Therapists use music, art, creative writing, and movement to offer a safe space for self-expression and self-discovery.

Creative Art Therapists may choose to use music with or without lyrics for relaxation exercises, learning proper breathing, or to address a particular topic such as body image. Lyrics of the song can be discussed and even rewritten to fit what the individual wants to say or feels. Writing an original piece of music or song with the assistance of the trained professional can be a powerful way to gain new insight. Some clients find improvisation helpful in breaking out of their usual strict and ritualistic thoughts. Younger children tend to prefer upbeat music elevating their mood and distracting them from unhelpful thoughts. Visuals paired with music might even be more engaging for some individuals.

This video is one example of a book adapted into a song that might be used in therapy.

Creative Art Therapists may use art in the treatment of an individual who suffers from an eating disorder. The materials offered can include paint, masks, pastels, boxes, and a few extra materials on the table. The table becomes a place to begin an exploration using color, texture, patterns, shapes, two dimensional or three-dimensional pieces. For people who suffer from eating disorders, art can offer a place of healing or simply an activity of distracting or self-soothing. Art therapy, led by a qualified professional, can allow for a time of rest for a busy mind. For a moment, it can assist in turning the mind from a willful place to a willing and visual perspective toward what recovery may look like, and that it is possible.

Contact us if you or someone you know is looking for help with an eating disorder.

The Improve Your Mood Playlist

Sep 1, 2022

Blog Written By Rebecca Szalay Do you ever notice when you are feeling down that you gravitate towards music that reflects that mood? How about when you’re excited? Do you change the music if a slow or sad song comes on because you feel happy? Music has the ability...

Current Events: Thrive to Survive Workshop

Mar 22, 2022

Written by Katie Pistilli, MT-BC This month, Upstate Music Therapy Center employees Erin Triola, LCAT, MT-BC and Katie Pistilli, MT-BC met a wonderful group of people through the Thrive to Survive support group. Katie and Erin conducted a workshop for Thrive to...

Parenting: Finding Calm in the Chaos (Part 2)

Jan 31, 2022

Understanding ourselves, as parents, and being aware of how we respond to difficult situations, can greatly improve our parenting approach and by doing so increase healthy and helpful interactions with our children. When this happens boththe parents, children, and...

Mental Health Awareness: Equipping our Children

by Erin Triola | May 4, 2021

Mental health problems affect about 1 in 10 children and young people. They include depression, anxiety, and conduct disorder, and are often a direct response to what is happening in their lives. Alarmingly, however, 70% of children and young people who experience a mental health problem have not had appropriate interventions at a sufficiently early age.

The emotional wellbeing of children is just as important as their physical health. Good mental health allows children and young people to develop the resilience to cope with whatever life throws at them and grow into well-rounded, healthy adults. Equipping our children begins from the time they are born and is heavily impacted by consistency, predictability, and acknowledgement that children communicate through play.

If we recognize that play is the language of a child and that they can and will communicate their thoughts, ideas, and concerns during play then it makes perfect sense to not only encourage play but to join our children in the act of play. In comparison, maybe you have experienced the following. You ask your child how they are feeling or what is wrong. Perhaps the response was a shrug of the shoulders, a brief answer with little detail, crying, yelling, or shutting down. On the other hand, when a parent begins to play with their child noticing what they are choosing to play with, how their body looks while playing, or what they say, it quite often can give the parent a much clearer window into their emotions and thoughts. This applies to teens as well. They are more likely to interact and share while engaged in a game, while kicking a ball, or working on a project together.

Consider this list of things that help keep children and young people mentally well in addition to having time and the freedom to play, indoors and outdoors.

feeling loved, trusted, understood, valued and safe
being interested in life and having opportunities to enjoy themselves
being hopeful and optimistic
being able to learn and having opportunities to succeed
accepting who they are and recognizing what they are good at
having a sense of belonging in their family, school, and community
feeling they have some control over their own life
having the strength to cope when something is wrong (resilience) and the ability to solve problems.
being in good physical health, eating a balanced diet and getting regular exercise
being part of a family that gets along well most of the time

As parents we can do our very best to keep our children mentally healthy however the statistics show that fifty percent of mental illness begins by age 14, and three-quarters begins by age 24.

What are the signs that my child needs to see a mental health professional?

Consider seeking help if you notice changing eating or sleeping habits, engaging in destructive behaviors, self-destructive behaviors, extreme feelings of sadness or worry, behaving badly impacting life at school or home, isolating from friends, regressing such as bedwetting or clinginess, increased physical complaints, or talks about death frequently.

If your child is experiencing suicidal thoughts, contact the National Suicide Prevention Lifeline at 1-800-273-8255 for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.

Trained mental health professionals include Psychologists, Clinical Social Workers, Psychiatrists, Mental Health Nurse Practitioners, Licensed Mental Health Counselors, and Licensed Creative Art Therapists. To speak with an LCAT please fill out the form on the contact us tab.

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Blog post written by Abby Hamel On April 8th, 2024, an out-of-this-world event will occur: the solar eclipse! Rochester is lucky enough to be in the path of totality for this eclipse and I can feel the excitement around me. The Planets by Helen Mortimer is the newest...

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Pause and Hear the Sounds of Spring

by Erin Triola | Mar 23, 2021

Blog post written by Katie Pistilli.

The world is awakening from its winter slumber and the quiet hibernation of winter is nearing its end. Before we know it, the trees and flowers will be blooming! Maybe you’re already feeling a tickle in your nose from spring allergies. In the year since our world shut down due to the pandemic, no life has gone unchanged. By bringing attention to the seasons, nature, and the sounds of spring around us, perhaps we can see that as the cycles of nature continue, so too can our lives as we know them. No matter how complicated things may seem, there is always a moment to step back and breath in the beauty around us.

In the past couple of years, the term Forest Bathing has grown in popularity. A TIME article published in 2018 explains that the Japanese mindfulness practice heightens feelings of well-being and happiness. You don’t need to have access to a forest to reap the benefits of this practice. Nature is all around us, from the few trees on the edge of your school parking lot, to the birds flying above the city in the sky. Forest bathing is one way to practice mindfulness, and it’s as simple as taking a step out the front door!

Go outside.

See the changes all around you. Are there more colors in the world than there were last week? Yellow, purple, and white flowers are emerging from the soil. Green buds are popping on the trees. Using all your senses, smell the spring rain and mud. Feel the air that becomes warmer as spring settles in. Have you noticed any fresh herbs available in the grocery store? Fun fact: asparagus is usually the first crop to arrive this time of year!

What do you hear?

As a music lover, you may be especially sensitive to the sounds around you. The music of spring takes many forms. You may hear water flowing in a nearby creek or gutter in a parking lot. As you walk out your front doorstep in the morning, there may be birds singing a song. How many different bird songs do you hear? On a chillier day, the ever-famous winds of March may be blowing on your doorstep. Maybe you hear a neighbor’s windchime moving with the wind.

If you are housebound due to a COVID quarantine or caretaking of a family member, you can still witness the sounds of spring. Open up a window and breathe in the air. Share a video such as the ones below with a loved one. Close your eyes, and soak in the gentle sounds.

By reading this blog, we hope you were able to take an opportunity to relax. Think about all you, your family, and our world has been through this year. We have made it to a new season. Hopefully, this spring will bring joy in more ways than one as our towns, countries, and world continue to heal from the COVID-19 pandemic. During these endlessly uncertain times, it’s important to give yourself some grace. Take a moment with your children, your partner, or a moment alone to listen to the world around you. Life has gone on and begun again. The music of spring is here for all who care to listen for it.

Nature’s Instruments: Making Music Outside

May 2, 2022

Spring is finally here! The daffodils are blooming, the Easter bunny made his visits, and families are itching to get out of the house. In the spring, the outside world is full of sounds. Last week, we shared the blog Pause and Hear the Sounds of Spring to practice...

Current Events: Thrive to Survive Workshop

Mar 22, 2022

Written by Katie Pistilli, MT-BC This month, Upstate Music Therapy Center employees Erin Triola, LCAT, MT-BC and Katie Pistilli, MT-BC met a wonderful group of people through the Thrive to Survive support group. Katie and Erin conducted a workshop for Thrive to...

Parenting: Finding Calm in the Chaos (Part 2)

Jan 31, 2022

Understanding ourselves, as parents, and being aware of how we respond to difficult situations, can greatly improve our parenting approach and by doing so increase healthy and helpful interactions with our children. When this happens boththe parents, children, and...

Mindfulness for Kids: 4 Sensory Activities

by Erin Triola | Jun 12, 2020

Last month we touched on the topic of mindfulness and more specifically how to help your child use mindfulness breathing activities to calm their bodies and minds. This month we are highlighting some wonderful sensory activities that can allow you and your child to focus on the present moment, recognizing and appreciating the elements that are being explored, and how the experience makes you feel.

A helpful practice is ‘mental noting”. Mental noting is labeling by naming the thoughts and feelings that come up as you engage in quiet time, a sensory-based activity, or during an intentional activity in which you choose to be more aware, more mindful, during that time period.

As you read through 4 suggested activities select one or two that you would like to try with your child. Although mindfulness activities can be done with more than one child per adult, when first learning it is helpful to initially limit the experience to one child as it reduces the distractions. For many, distractions are the number one challenge reported when attempting to increase the practice of mindfulness.

Sensory Activity List

1. Music Listening – Find a piece of instrumental music that you typically find enjoyable to listen to when wanting to relax. Many choose a piece that is slower and more reflective, however never rule out music that has a strong grounding pulse or even a happy encouraging beat. Play the music for your child and see if they have a similar appreciation of the selection. Below is an example of a piece that you can try if you are having difficulty thinking of one on your own. The next step is to place your body in a comfortable position and, if necessary to eliminate distractions, you can close your eyes as well. As the music begins, take some slow breaths in through your nose and out through your mouth. As you hear the sounds, on occasion model for your child verbal statements such as, “This is pretty music”, “I hear a guitar”, “It makes me think of a waterfall”, “I feel relaxed”. Listen to the comments your child has about the experience and acknowledge their thoughts and feelings.

2. Sensory Snacking – Create a visually appealing and tasty display of snack foods to experience with your child. Be thoughtful of foods that your child enjoys but may not generally think about the characteristics of that food. Consider smell, color, texture, chewy versus crunchy, salty as opposed to sweet. How does it feel in your mouth when you bite into it or suck on it? Perhaps ask your child how many kinds of snacks they would like to use and if they have any special food they would like to include. See below one example of how to prepare this mindfulness activity.

3. Nature Walks – Regardless of the season there is always a beautiful sensory experience waiting right outside your door. Move at your child’s speed, which, of course, can vary from sprinting like a cheetah to slugging along at a tortoise pace. Bring your sense of curiosity and adventure and allow your child to lead the way. Create unique names for the colors you see similar to a Crayola crayon box, pick up gems you find and compare the textures, smell the flowers and grass, and listen to the sound of nature’s many voices. Open your mouth and catch a raindrop or snowflake on your tongue or take a deep breath in and out while sitting or lying on the warm ground. Enjoy noting the many sensory moments and feelings they create along the way.

4. Drumming – It is quite simple to make your own drum if you do not have one available. Wooden spoons on Tupperware containers or using your hands on a solid surface can work quite well. Tom Tom or Conga drums can be inexpensively purchased. Use this link to explore some options. https://www.amazon.com/Remo-KD-5080-01-Kids-Percussion-Floor/dp/B0002F7KUG

A simple way to practice mindfulness with drums is to have the adult or child start a steady beat. The other person can join in with the same beat or a different one. As you play the rhythms and listen to the other person’s tempo and pulse, move your body in a way that reflects how it makes you feel, show animation if you feel happy, or close your eyes if it causes you to feel relaxed. Key in on the non-verbal communication from your child. You can mention what you see and then ask them if you are right. Example: “You are loving that beat. I can tell by your smile. Am I right?” Trade-off being the leader or the follower. Notice the textures of the drums and how it makes your body feel when playing different ways with your full hands, fingers, palms, spoons, or sticks.

For information about our counseling services with mindfulness training for adults and children use our Contact Us link.