Burn Out and Exhaustion

Burn out and exhaustion affect us all. Some warning signs include:

• Our day to day activities overwhelm us
• Little problems trigger us
• Responsibilities feel never ending
• Unmet expectations cause us to get angry and frustrated
• We cry at the smallest of things
• Everything seems like a problem
• All is doom and gloom

In these times we may be quick to react, aggressive and not realize it.

Often times something happens to cause us to recognize the cost of our stress and burnout:

• Somebody we treasure gets their feelings hurt and we feel badly.
• We start shutting down to new relationships
• We start restricting activity and experiences to be safe.
• Our world shrinks
• We react with aversion or anger and get in our own way

After recognizing the source of our difficulties we can start exploring a path to cultivating mindfulness, peace and kindness. Meditation and mindfulness can help clearing away the thorns and weeds in our garden of life. We can find a warm spot in our selves. This opens the way to experience and rediscover presence and deepen mindfulness. Knowing where to start and how to move from an intellectual understanding of our problems to a heartfelt desire moment by moment can be challenging. In my work with people dealing with shame, guilt, trauma and depression I find guided meditations to really help move us into this space in a gentle and loving way.

The Tonglen meditation below is one that I use frequently and a modification by work from Pema Chodron. Using this meditation as a daily practice for at least two to three weeks will help soften the soil and start cultivating peace, love and abundance within your heart. When your heart is ready and your inner world is settling your outer world will start to change and materialize the things that resonate.

Tonglen Loving Kindness Meditation 

Sit comfortably
And take 7 deep slow abdominal breaths
Pausing briefly in between the in and out breaths
Reflecting on connection with your body and breath

Imagine your heart as soil for planting and nurturing
A garden of love, peace abundance and kindness

I am tilling the soil of love in my heart
I am planting the seeds of love in my hearts soil
I am nurturing the plants of love in my hearts soil
I am cultivating the harvest of love in my hearts soil

I am tilling the soil of peace in my heart
I am planting the seeds of peace in my hearts soil
I am nurturing the plants of peace in my hearts soil
I am cultivating the harvest of peace in my hearts soil

I am tilling the soil of abundance in my heart
I am planting the seeds of abundance in my hearts soil
I am nurturing the plants of abundance in my hearts soil
I am cultivating the harvest of abundance in my hearts soil

I am tilling the soil of kindness in my heart
I am planting the seeds of kindness in my hearts soil
I am nurturing the plants of kindness in my hearts soil
I am cultivating the harvest of kindness in my hearts soil

I am tilling the soil of physical health in my heart
I am planting the seeds of physical health in my hearts soil
I am nurturing the plants of physical health in my hearts soil
I am cultivating the harvest of physical health in my hearts soil

Repeat this for your:
Closest friends
Closest family
Coworkers
Clients

Stress Reduction and Mindfulness group

Thank you for your interest in our upcoming Stress Reduction & Mindfulness Class

starting Tuesday July 11th at 6:45pm

The class will focus on:

• Stress Reduction
• Concrete meditation tools
• An exploration of meditation techniques
• Guided meditations and visualizations
• Ways to calm the mind including Breath work and redirection
• Methods to focus and train attention

We will send out periodic updates as we get closer to the start of the new Stress Reduction & Mindfulness Class on July 11th.

Commitment – 6 weekly sessions starting Tuesday July 11th at 6:45pm, group limited to 8 people.

Cost – $120 for the 6 weekly sessions

Location – 25 Cadillac Dr #132, Sacramento CA 95825. Near Fair Oaks and Howe ave.

Get Started Today!
Call us at (844) 546-6788
to schedule a free 20 minute consultation

or for more information regarding the new Stress Reduction and Meditation Group

Information provided on this site does not constitute a patient therapist relationship, and should be used under the guidance of a licensed mental health professional. Information presented on this page was written by James Meyer, LCSW Lead Counselor and founder of Lions Heart Counseling Sacramento.

Loving Kindness Meditation written by James Meyer, LCSW modified from Pema Chodron’s original work presented in Limitless Love. Lions Heart Counseling – Sacramento Counseling