COVID-19 Survival Guide: Patience

Ann StrombergAnn Stromberg, Emotional Wellness Counselor


“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.” Joyce Meyer

In theory, the art of being patient appears to be the simple act of waiting for the desired results. The reality is patience is a hard skill to master. Patience is learning to take time to allow things to happen, and that is what makes it difficult. 

We live in a world of instant gratification. We have become accustomed to having the ability to get what we need with a few clicks on the computer or phone. Our devices keep us connected to everyone and everything in our lives. Most of us have lost our ability to be patient. We recognize the importance of patience and learning to delay gratification, and we spend hours teaching our children to be patient and gracious while waiting. Yet it is so easy to forget the skill we learned early in life.  

Taking the time to allow things to occur allows us to take time to think it through, to develop a strategy to meet the challenge ahead. Fine-tuning our patience skills takes effort and strength. We use patience to move through life in a more mindful state of being.  

Being mindful leads to more productive efforts when facing a challenging task. We are faced with impatient people every day, people rushing around unaware of the fact their surroundings. Impatient people are usually more irritable and difficult to be around, much like an inpatient child who has not mastered patience yet. Rushing through life typically leads to less productive activity and wastes more energy. 

Taking time to meet a challenge with a well thought out strategy usually helps us be more productive. Imagine the people you want to spend time with. Finding ways to strengthen our patience skills takes time and is a skill that we need to continue to cultivate as we move through life. It has been shown that people with strong patience skills have a more positive outlook on life, have less depression and anxiety, and overall better mental health. Patient people are more mindful and better at coping with challenges.  

Developing strategies for improving our patience starts with acknowledging the need to be patient. Being mindful of our abilities and limitations helps to keep our expectations realistic. When facing a challenge, take time to plan a strategy to move through the process. One big stumbling block we create for ourselves is placing an unrealistic time frame on our challenge. Regardless of the current task, making a career change, looking for a new position, or any challenge we face, look at your time frame, and extend the allotted time. Everything takes longer then we plan, and we always give ourselves too little time, and we become frustrated. 

Before beginning any project, take time to plan out each step and then go back and add time to each step. The additional time allows the task to be more enjoyable, and we are more mindful as we complete each step. There is never any disappointment when a project takes less time to complete than expected. Start today to evaluate your biggest challenge and take some time to look at each step and look for ways to create a more thoughtful and realistic time frame. Sometimes we need to slow down to get our desired results faster.

Despite Record Unemployment, JVS Career Services Continues to Help Find Work

“I was laid off before the COVID-19 crisis happened,” said JVS Career Services client Dustin. “What I have found is that many HR departments are focused on handling COVID-19 instead of trying to figure out how to interview and hire people online.”
When Dustin lost his job at the end of 2019, he reached out to JVS Career Services to help him get back to work. Dustin was connected with career coach Christine Olsen and began working on redeveloping interview skills. “I hadn’t been on a job interview in 22 years,” Dustin said. “Christine has been very helpful in refreshing everything I need to know about the interview process, and I now feel much better about my ability to connect with an interviewer and how to present myself in the best way.”
Dustin found himself entering a job market that looks very different from the one he last saw in 1998. “At that time, I put on my suit and I drove to the interviews. The only thing I was able to talk about was my college career. Now I’m able to talk to employers about all of the projects I’ve been a part of and how I was able to help the company.” Outside of his resume and experience, job hunting is now mostly done online with the first several steps taking place without ever speaking to someone. “Christine was able to help me with tips on how to interview online and how to get noticed, but it went beyond just knowing how to set up a camera and have a clean background.”
“Not only did she help me learn how to have successful virtual interviews, Christine helped me with the types of questions I may be asked, and we did practice interviews. She taught me how to word every answer in a way that shows the interviewer what they really want to know.”
Not only did Christine help Dustin polish his interview skills during the COVID-19 lockdown, she set him up with online professional development classes. “There were several she showed me, and I got to pick the ones that I was most interested in. I chose LinkedIn Learning and it turns out that one is not only thorough, but it shows interviewers that I’ve had those classes, and it was very helpful for getting me noticed.”
For the last 80 years JVS Career Services has been connecting Cincinnati residents with new careers, and those decades of experience are now more valuable than ever. The current national unemployment rate is at its highest level since the Great Depression of the 1930s, but that doesn’t mean that jobs are impossible to find. Dustin has had three interviews; the most recent being with a company he is very excited about.
“It seems like a perfect fit. I’m really excited that the opportunity I’ve found will place me in a company with a lot of people working with the technology that I am skilled in. I didn’t know a company like this existed in Cincinnati.”
On the reception desk at the JVS Career Services office sits a large bell hop bell, and one of the traditions is to have clients come in and ring the bell after they have accepted a new position. Dustin said that he is hopeful he will be hired on by the company he is interviewing with, “and I can’t wait to get back to the JVSCS office and ring that bell. I’ll probably do a conga line around the office, I’ll be so excited. JVS Career Services really is the best place to get yourself in shape if you’re looking for a job. There’s no question about it.”

JVS Career Services is currently offering free virtual career coaching sessions to anyone experiencing hardship due to COVID-19 in addition to offering free webinars both live and archived free to any job seeker. To get in touch and start your process, contact JVS or reach out by phone at 513-936-9675.

COVID-19 Survival Guide: Choosing Kindness

2020 has presented us with many challenges that test our patience and break our hearts. Once again, we as a society are faced with the disgusting practices of racism and social injustice. Hatred is a vile emotion that has been the source of suffering for citizens for decades. While we are not debating solutions here today, we can all agree change is necessary. Regardless of our own beliefs, there is a practice that makes sense for everyone in every situation, being kind. Choosing kindness over hatred is always a winning choice, plus it benefits the giver and the receiver.

Kindness is a teachable skill and with practice, it can become an easy strategy to navigate life. Kind acts can become a habit with time. The idea that kindness is contagious makes sense when examined socially and scientifically. There is a plethora of research that has been done that examines the benefits of being kind. One simple reason to choose kindness is that it makes us feel good to be kind. Research shows that acts of kindness send messages to the brain that trigger our feel-good endorphins, creating a helper’s high.

Helper’s high is similar to an exercise high. This release of endorphins helps to lower our stress hormones.

By choosing kindness we can help boost our mood, lengthen our life, and improve our well being. Positive well being is measured by having more positive emotions than negative and feeling satisfied in most areas of our life. Kindness is a powerful tool that we can choose every day to show others we care and to increase our well being!

Kindness is often defined as being friendly, generous, and compassionate. As well as behaving in a way that shows others you care about them. There are opportunities to choose kindness that surround us all through the day; we just need to pay attention. Typically we are moving mindlessly through our day. By incorporating some mindfulness (attention) to what is happening around us, we can begin to open our eyes to ways we can choose to be kind.

Simple acts of kindness may range from donating to someone in need to helping someone pick up the blueberries they dropped at the grocery. When we pay attention to our surroundings, we can begin to see opportunities to be helpful. Learning to be kind begins with being kind to ourselves when we fail or make mistakes. We can find self-awareness as we work to create a more mindful way of functioning.

There are always opportunities to be kind and be the best version of us. Challenge yourself to do a random act of kindness and notice what happens. Remember we can always choose to be kind. Kindness breaks down barriers and builds bridges. Choosing to be kind does not mean we have to love everyone we meet; we just need to be kind and respectful to all humans.

Making a simple choice to be kind throughout the day will help create positive energy and positive connections with others. As we all embrace kindness and respect in our daily interactions, we can begin to create the much-needed circle of love. Kindness is contagious; pass it on!

Ann Stromberg

Ann Stromberg, Emotional Wellness Counselor

COVID-19 Survival Guide: The Power of the Pause

Ann StrombergAnn Stromberg, Emotional Wellness Counselor

After spending so much time in self-quarantine and having downtime it may seem redundant to think about taking time to pause. Have you taken the time to pause and allow your mind to take a break? Spending time and allowing the mind to take some time off from our daily chatter creates a respite from the stressors in our current world. The chatter, Buddhists refer to this as the “monkey mind”, drives our mood usually without our conscious understanding. Elizabeth Gilbert in Eat, Pray, Love describes it as “My mind swings wildly through time, touching on dozens of ideas a minute, unharnessed and undisciplined”. Living in uncertain times allows for an increase in distractions and decreases our ability to focus.  

Pausing is taking time to tune out and be still. It is in this time when we slow down and listen to our thoughts that we gain insight into our deepest feelings and beliefs. So much of our belief system stems from our unconscious thought patterns often learned while we were young. The beliefs we internalized long ago are reinforced daily in our thoughts. Pausing is a simple strategy to connect to our deepest beliefs. Begin by setting aside a time to be present with your thoughts. Find a quiet space to be without distractions and interruptions. It may help to set a timer and always begin with a short time, just a few minutes. 

You will be able to extend the time as your comfort level grows. Allow your thoughts to surface and try to listen without reaction. No matter the thought or its validity, just acknowledge it without reaction. After your time is up, assess and reflect on the thoughts that were present. Is there a trend? Are the thoughts valid? Is there something to be learned from these thoughts? 

Continue to use your time to pause to evaluate your thoughts. Our evaluation of thoughts may identify some irrational thought patterns. We can use the information to determine if we are on the right track or if there may be some changes that are needed. The benefit of self-assessment is our ability to learn from our experiences through reflection. We can use our internal dialog to help us dispel incorrect thought patterns or to build on our positive experiences. As we grow in our ability to pause and reflect, our ability to resist judging ourselves will grow. We will be able to have a clear perspective of our thought patterns. Don Miguel Ruiz discusses in The Four Agreements the power of our words can lead us to happiness or misery. 

The power of our self-dialog is strong. Using the power of the pause will help to alleviate anxiety and stress as well. As we feel anxious or stressed, take time to stop and listen to the thoughts driving the emotions. Begin to assess these thoughts and ask “is this thought valid” and “can it be changed”. This strategy will help take control of anxiety and lessen our reaction. We can’t eliminate stress or anxiety but we can change our reaction to negative feelings by recognizing the source. If it is valid, we can take steps to correct and if it is not valid we can take steps to eliminate it. Every time we pause and reflect we build more control over where our thoughts lead us. Our efforts and energy go where our attention goes and creating a path towards our best life begin with a pause.

Still Hiring: JVS Career Services Continues to Help People Find Work During Quarantine

“I had an interview at a company lined up, but then the COVID-19 quarantine happened,” remembered James, “and because of the lockdowns, not only did they cancel the interview, they stopped hiring for the position.”

Luckily for James, JVS Career Services was on his side. He had been working with Career Coach, Dedra Perlmutter since late 2019. “I had heard about JVS Career Services from a friend, so I reached out and was connected to Dedra. I had a full-time job, but I let Dedra know I was looking to pursue other opportunities sometime in the next year.”

James said after his initial contact he and Dedra communicated back and forth about his job search, and she helped him polish his resume and create a LinkedIn presence. “Dedra was very kind, very willing to communicate with me. She helped me find a number of jobs that I may be interested in.”

Dedra helped James find a position in mid-April after the COVID-19 outbreak. James said the first few phases of the interview were the same as they would have been before the outbreak—resume submission, phone screening—but once he got to when the in-person interviews happen, that’s when things changed.

“Once I got to an interview with a hiring manager, the meeting took place over a video call. Normally that would have been in-person, and Dedra was able to help me with techniques on how to conduct an interview over video. A lot of it’s the same, you have to dress appropriately, prepare your answers, but you also have to consider lighting and sound.”

James was offered a position and starts in June, and he said the onboarding process is extremely different due to COVID-19. “To get me set up, they are shipping me my computer and other gear I’ll need. They are being very careful to minimize contact.”

As for his experience with JVS Career Services James said, “I don’t know if I would have been in the position to go for the interview had I not worked with Dedra. I wouldn’t have had my things in order. If I had found the position on my own, the entire interview process would have been slower, and I don’t know if I would have even have had the confidence to apply for it. With Dedra, I was able to jump right into the process.”

And to anyone who is considering contacting JVS Career Services, “I would say absolutely take the first step to get help and sign up with JVS Career Services. You’ll have a team to help you pursue your career goals, so you’re not doing it on your own. The entire experience was very positive; better than I expected. There is no downside. Without them, I may have missed out.”

Right now, JVS Career Services is offering free virtual career coaching sessions to anyone experiencing hardship due to COVID-19. To get in touch, contact JVS Career Services here or reach out by phone at 513-936-9675.

COVID-19 Survival Guide: Moving out of Quarantine

Ann StrombergAnn Stromberg, Emotional Wellness Counselor

Are you feeling ready to get back out into the workforce and soar or are you feeling less excited about the future? This new practice of working from home has left so many of us feeling isolated and out of touch with the world. For some, our old work position may have changed permanently, being furloughed or working a reduced schedule and this can create very stress-filled feelings. All the change and uncertainty we face may have started to erode our confidence in the future. The key to maintaining or boosting our self-esteem is to limit our negative self-talk and we have to become our own cheerleader!  We often limit ourselves by limiting our vision and we become exactly what we envision for ourselves. We understand the power of our thoughts on our mood and wellbeing, but often forget the power of our unconscious thoughts that drive us without our knowledge.  It is hard to outperform our self-image. Honestly, sometimes the biggest factor limiting our success is our inability to see our future as bright.

The possibilities are endless when we shift our thinking over to a positive self-image. If you are thinking that you have a positive vision of your potential: that is a great place to start. We can all take time to assess the level of our positive vision for our future. Allow yourself to take some time to sit down and assess your self-worth; it may take some time to determine your authentic beliefs. Write it down and really think about the language that you have chosen. Does it resonate with what you want or how you imagine your future? Remember, we often limit ourselves by our own beliefs. It doesn’t matter if your vision is spot on or not what you want, you can begin to shift the vision by completing a few simple exercises. We can begin by creating a list of our good qualities. This sounds so simple, but often really challenging when we are honest. The list may begin small, maybe one word but take time and let it grow. Start with one or two qualities and then try to build to ten, twenty, fifty, or as far as you can go!

This can be an ongoing process and updated as often as needed. Take time to examine what you have to offer, what qualities give you value as a person. What qualities make you valuable to an employer and add those to your list.  Then review your list frequently. If you are in the process of a job search, think about how these qualities can be translated into what you can offer an employer. Speak the words out loud. Stating what we believe really helps to embed it into our thought process. Begin to notice the language you are using in your mind, notice the tone your self-talk. If at anytime the negative or self-doubt starts to creep in, change that language immediately and replace it with something from your list. Again, state it out loud. Hearing the words will really help us to believe it! This process may have to be repeated frequently until you can truly embrace what you have to offer.

Regardless of where these past few months in quarantine have taken us, we can always take some time and examine our positive and negative behaviors. Gaining a confidence boost or just gaining clarity about our self-image and our vision for our future will benefit each of us. Take the positive self- growth journey and let all the possibilities unfold.

COVID-19 Survival Guide: Habits

Ann Stromberg

Ann Stromberg, Emotional Wellness Counselor

The biggest challenge most of us have faced during the pandemic is spending so much time at home. Being home has changed the way we work, the way we communicate, and the way we manage our lives. We are overloaded with information about the way COVID-19 is impacting us and that the impact is negative. It is time to make a shift and begin to boost our mood and create some good habits for  our own wellbeing. It takes approximately 21 days to create a habit and now we have the time.

Habits increase the speed and efficiency of ordinary tasks that we perform every day. For example, we can brush our teeth or drive to work with ease because it is a habit. If we didn’t have these habits we would be relearning simple tasks every time we needed to do them. Good habits help us through the day by making some necessary tasks automatic. The neuroplasticity of the brain makes it possible to train the brain just like we train our bodies with exercise. We can change our behavior by redirecting our attention to what we need. Creating a good habit can be just that simple, but it does require some effort. What steps could be implemented to increase our mindfulness, create habits of wellbeing, and increase our happiness?

Wellbeing is defined as a state of being comfortable, healthy, and happy. We all want to be less stressed, less rushed, and feel happier. We see strategies for a quick fix to wellbeing and happiness, but creating a habit of wellbeing takes some effort. What can be done so we can be more mindful or aware of our happiness level? Creating a habit of wellbeing can be cultivated with some simple steps and can be created in about three weeks. One of the fastest ways to increase our happiness is to create a gratitude habit. Gratitude is a term that has been used a lot and it almost sounds like a new trend. Gratitude has always been an important and quick way to boost our mood. Actually, it is impossible to be grateful and depressed at the same time. We can always find one thing we can be grateful for at any time when we look for it. When we make the effort to shift our attention to something that is beautiful or that makes us smile, gratitude can be found. Noticing simple things that give us a moment of pleasure, we can make that moment our opportunity to feel gratitude.  Gratitude is the best mood booster we have and it is always available. This pandemic has given us time to try and create a new habit. Challenge yourself to create gratitude habit during the next few weeks. Simply begin by setting a reminder to pause and find a reason the be grateful. Choose a time or place that is easy for you to see the reminder and make an effort to find gratitude at that moment. Another challenge would be to set a reminder on your phone every hour to take a gratitude break. Imagine feeling more happiness every hour of the day! Every time you take a gratitude break, pause, and notice how you feel. Repeat daily for 21 days! You may find that you are grateful you were able to create a new habit and you will be happier!  We all want to be healthy and happy, so let’s create a habit of wellbeing.

COVID-19 Survival Guide: Anxiety

Ann Stromberg

Ann Stromberg, Emotional Wellness Counselor

COVID-19 Survival Guide

We have been anxious to find out when we may get our “normal” lives back and now we know the first steps will begin this week. The gradual reopening of business will be good for the economy, something that is very needed. Reopening the state for business is a mix of excitement for our professional life and yet still terrifying for our personal life. If you have been socially distancing within the recommended guidelines, you have most likely spent the last 6 weeks quarantined at home. Spending time at home has created a sense of security and safety that has allowed us to avoid COVID-19. Leaving our safe cocoons to head out into a potential danger zone of germs creates a new level of anxiety. If you have ventured out at all during this quarantine, passing someone without a mask or not social distancing may have left you upset. Being angry with a stranger is very different than coming back to an office where co-workers may not adhere to the same standard of protection. We are going to open Ohio and find ourselves with a lot of new concerns about our safety and the behaviors of others. We head back to work with a new mode of operation and new stressors.

Anxiety is defined as having fear, sometimes irrational, with an excessive reaction that interferes with our daily functioning. COVID-19 is causing many people to feel anxious about their health and safety. Feeling anxious when there is a real threat is normal, we should be feeling anxious now. Spending many weeks confined at home with an uncertain end is a valid source of anxiety. Feeling anxious about reentering society in any manner is also a source of normal anxiety. Learning to manage our normal anxiety to keep it from becoming excessive begins with self-awareness. Becoming aware of our feelings can help manage anxious feelings. However, we need to acknowledge our concerns, because they help us remain safe. The anxious feelings are our brain’s way to help us avoid a dangerous situation. Under normal ciscumstances, returning to work should not feel dangerous, but this virus has us all feeling threatened.

Hopefully, we will all get back to work, and our “normal” lives, but it is clear the way we have functioned in the world will be changed. New situations tend to make us feel anxious because we feel a lack of control. Self-awareness is one of the best techniques to manage anxiety and find some control in each situation. Being self-aware can help cue you in that when something is not right. Self-awareness enhances our ability to take action to get back on track. If you notice you are feeling more nervous, irritable, notice difficulty sleeping or concentrating, it may be time to assess what you are feeling. Acknowledging your feelings is the first strategy to manage our reactions. Once we determine that we feel anxious we can take steps to correct the situation. Planning to go back to the workplace is important. We need to determine our comfort level so we can prepare for what we come back to. Allow for time to plan ahead, troubleshoot the things that cause you the most concern, and be ready with a plan and your own supplies. Some situations may require more advanced planning, for instance, having the protective supplies you need to feel confident in public. If returning to the workplace feels uncertain, take time to determine if it will be safe for you, and bring what you need for your peace of mind. We are all able to take control of our safety and health. We can return to our workplace and feel confident we are taking the precautions necessary for everyone’s safety.

COVID-19 Survival Guide: Keep Moving

Ann StrombergAnn Stromberg, Emotional Wellness Counselor

COVID-19 Survival Guide: Keep Moving

As we continue to social distance, work from home, and connect with others via zoom, it is encouraging to hear that there may be some light at the end of the tunnel. We are slowly learning when and how we may emerge from this pandemic. One thing we know for sure is the return to normal will most certainly be a new normal for most of us. There will still be restrictions and requirements for moving out of our homes and back into our lives.

We know we will be moving about very differently, but we will be moving. The benefits of movement and exercise are well documented. Volumes of research exist lauding the benefits of exercise as a protective and preventative prescription for what ails you. Exercise improves both our physical body and our mental health. Almost any physical and/or mental health condition can improve with exercise. As we are encouraged to stay home and be socially distant, it may take some creativity to maintain any type of exercise routine. The amazing benefits of moderate exercise can be achieved with as little as 30 minutes a day, and those 30 minutes do not have to be completed all at once. Moderate exercise can be different for each of us. Think of a moderate exercise as walking at a slightly faster pace. The talk test is a good way to judge your pace; you can find a pace that allows you to talk maintaining a sentence when moving. Finding a way to move in 5 or 10 minute increments can be sufficient to see improvement in health. Knowing that exercise can boost our mood, why not give it a try? Who doesn’t need a mood booster these days!

Let’s not get caught up on the word exercise. Exercise can be anything that you enjoy and that allows you to move your body such as walking, running, yoga, boot camp type exercise, taking the dog for a walk, or really any activity that allows you to move. These homebound days are the perfect time to create a habit of movement in your daily activities. Working from home can be tedious and challenging. Try taking movement breaks every hour. You can walk outside, do jumping jacks, burpees, crunches, march in place or anything you can do for 5 minutes every hour. Set a timer to remind yourself to get up and move for a few minutes to break up sitting all day. You can create a new healthy habit that you can take back to the office with you. Any exercise you choose can be beneficial, however, most studies stipulate moderate exercise is where the benefits begin. It may take some time to build up to a moderate-paced activity and that is part of the process. Take your time building a routine you can maintain.

Exercise will improve your mood and outlook. Exercise has been traced to improving brain performance, memory, and brain health. Exercise builds muscle and helps our brain too; there really is no reason not to find time to move our bodies. Challenge yourself to move for a few minutes a day and it will become a habit!

Want to learn more about habit building? Click here to read COVID-19 Survival Guide: Habits

COVID-19 Survival Guide: Meditation

Ann Stromberg
Ann Stromberg, Emotional Wellness Counselor

COVID-19 Survival Guide: Meditation

It’s good that we have found a new way to function at home and with family members present. Creating a new “normal” or way to manage our time may feel more challenging as these weeks crawl by. There are strategies to help cope with the challenges, distractions, and stress that we may feel now.

Let’s discuss the benefits of meditation. We are usually skeptical when meditation is mentioned, but let’s look deeper into the process and benefits. Meditation is a tool that enhances mindfulness and self-awareness. Meditation brings us into the present moment. The beauty of the present moment is that every situation is manageable when experienced one moment at a time. We create anxiety, worry, doubt, and stress when we are looking back into the past or into the future. Meditation allows us to keep us focused in the here and now and that is truly the only moment we can control. This does not mean that every moment will be pleasant and happy. There will always be times when our situation is uncomfortable or stressful. Learning to meditate helps us to learn to be comfortable with the uncomfortable. Meditation helps us to find peace in each moment through acknowledging and accepting a situation. We learn to experience our thoughts and feelings without reaction. As we meditate we acknowledge our thoughts and then let them go as we exhale. It is important to realize meditation takes effort and practice. It is best to start with a small dose; a minute or two at a time is a good start. Short meditations may be enough for you or you may need a longer practice. There are many ways to slow down enough to notice your thoughts and emotions and become comfortable in the moment.

One of the simplest places to start is with a short-guided meditation. Guided meditation is listening to someone to help you through a meditation. There are several apps with guided meditations; Calm and Insight Timer are both good places to look. Choose a short time to start and settle in and begin. The best way to start meditation is to find a place in your home where you can spend a few uninterrupted minutes. Move into a comfortable position, either seated or lying down. Close your eyes and take a few deep breaths. Begin to breathe in and out of the nose and start to follow the breath allowing your inhale and exhale to lengthen out a little. Settle into a comfortable breathing pattern. If you are listening to a guided meditation you will begin by being guided into the breath. Choose one that is a few minutes and when it is complete notice how you feel. Perhaps you may choose a word or a statement to inhale and exhale with, for example, “I am happy and healthy.” Continue to repeat the mantra over and over.

Another easy place to begin is walking meditation. Find a nice place for a walk. Unplug from any music or podcasts for this walk. As you walk listen to the sounds around you, really observe the beauty in nature and keep your attention focused on your surroundings. As you walk, breathe and observe the present moment, notice how you feel and hopefully, your mind has relaxed and enjoyed the release as well!

Try meditation for a few minutes this week and really take time to notice the way you feel afterward. Enjoy the blissful feeling of relaxation!