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: [email protected]

Business email: [email protected]

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: www.ConsultToSuccess.com

YouTube: Consult to Success

To follow and support Dr. Lopez, you can find her on:

IG: @drcecilialopez

Email: [email protected]

Business email: [email protected]

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: [email protected]

Business email: [email protected]

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 [email protected]. To work with Dr. Lopez as a therapy client (California residents) you may email her at [email protected].

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 [email protected]. To work with Dr. Lopez as a therapy client (California residents) you may email her at [email protected].

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

https://facilethings.com/blog/en/time-management-matrix

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 [email protected]. To work with me as a therapy client (California residents) you may email me at [email protected].

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

Hi! Welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Cecilia here, writing to you from rainy Santa Cruz. I had the honor and privilege of speaking with Petia Kolibova for today’s episode. Petia is a women’s transformation coach who helps women who have been pushed down and been playing it small due to toxic relationships or unhealed childhood trauma to create a life that is true to them and their soul purpose. Her mission is to help women who are on the path to healing from past wounds move through their limiting beliefs and internal blocks so they can finally do what they want to do, what feels good to them, and serve other women in a powerful way online.

On this episode we discuss the following themes and topics:

-Self-love and acceptance

-Beauty standards

-Body image

-Petia’s definition of “When Land” and enjoying the journey rather than the destination

-Doing what feels good, and how to decide if you are doing something (such as changing the way we look with makeup) for reasons that are in alignment with YOU rather than outside pressures and standards

-Following intuition and being curious about your automatic thoughts, behaviors and goals

Petia also provides activities for improving self-love and acceptance, and we both share personal stories and experiences that describe our process of following our intuition, being in alignment with our genuine desires, and showing up in the world authentically and from a place of strength. Also, this episode is not just for those who identify as a woman. The content of this episode has the potential to resonate with anyone of any gender identity.

You can find Petia Kolibova on:

Instagram: @petiakolibova

Podcast/Instagram/Youtube/Facebook: unapologeticallyabundant

If you don’t already follow me you can find me on Instagram @drcecilialopez or on my podcast Mindful Living with Dr. Cecilia Lopez. For guest bookings or business inquiries please reach out to Zy at [email protected] and if you’d like therapy services, you can email me at [email protected]

Thank you! I am so grateful to share this space with you.

You can find the Mindful Living with Dr. Cecilia Lopez podcast on:

Spotify

Apple Podcasts

Google Podcasts

Podcast Addict

On this episode Dr. L answers questions presented to her by her listeners. She discusses her insight and tips on what to do if a person hurts us and we are left feeling anxious or angry, touching on subjects of riding waves, mindfulness, thought reframing and radical acceptance. She then discusses managing panic attacks, providing breathing tips and a mindset of celebrating your wins. She is joined with her friend, assistant and coordinator, Zy.

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 [email protected], and if you would like therapy services with Dr. L, you may email her at [email protected]. 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!

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 [email protected], and if you would like therapy services with Dr. L starting October, you may email her at [email protected]. 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!