Valiant Living Podcast
Welcome to the Valiant Living Podcast where we educate, encourage, and empower you towards a life of peace and freedom.
Valiant Living has been restoring lives and families since 2017 by providing multiple levels of care for men and their families. Fully accredited by The Joint Commission, Valiant Living has earned a national reputation as a premier treatment program, offering IOP, PHP, and recovery housing programs for men ages 26 and older. Founder and CEO MIchael Dinneen is a nationally recognized therapeutic expert, speaker, and thought leader in the behavioral health field.
On this podcast you’ll hear from the Valiant team as well as stories of alumni who are living in recovery. If you or someone you love is struggling to overcome addiction or trauma, please call us at (720)-756-7941 or email admissions@valiantliving.com We’d love to have a conversation with you!
Valiant Living Podcast
Mindfulness Matters: Finding Inner Peace Through Practice
Unlock the secrets to inner peace and present living in this engaging episode of the Valiant Living podcast! Join us as we dive into mindfulness, connecting with our true selves, and uncovering the transformative power of meditation. Our hosts guide you through personal journeys and explorations of various mindfulness practices that can easily be integrated into your daily routine.
Discover how simple acts of awareness can drastically improve your mental health and emotional well-being. We discuss the common misconceptions about meditation and show how being present doesn't have to feel daunting. With insights from our wellness director, you’ll learn the significant benefits of mindfulness, from enhancing concentration to reducing stress.
Stay tuned for a special guided morning meditation focused on gratitude, helping you set a positive tone for your day. This practice encourages awareness of the beautiful moments in life that we often overlook, reminding you to embrace each day with joy and intention.
Let us invite you to embark on this journey of mindful living together. Whether you're new to mindfulness or seeking deeper clarity, our conversations are designed to educate, empower, and inspire you to live your best life. Tune in, and let’s cultivate peace and presence, one breath at a time. Be sure to subscribe, share with friends, and help us spread the message of hope and healing!
Well, hey, everyone. Welcome to the Valiant Living podcast, where we educate, encourage and empower you towards a life of peace and freedom. I'm your host, drew Powell, and I'm a grateful alumni of the Valiant Living program. Valiant Living offers hope and transformational change to men and their families struggling with addiction and mental health challenges. So on this podcast you'll hear from the Valiant team, as well as stories of alumni who are living in recovery. If you or someone you love is struggling to overcome addiction or trauma, please call us at 720-756-7941. Or you can email admissions at valiantlivingcom. We'd love to have a conversation with you, but for now, let's dive into today's episode. We'd love to have a conversation with you, but for now let's dive into today's episode.
Speaker 2:I never know with you where we're going with these things that's the beauty of it.
Speaker 1:We've got our favorite wellness director on again today. For this is your officially like your third, your third time. I think you're the first three, pete.
Speaker 2:Oh wow, I'm honored Listen. When it comes to this kind of, when it comes to wellness and mindfulness, I should be on every day.
Speaker 1:Well, you're the big. You're one of the big reasons, amongst others, that we want to do this podcast in the first place, because there's so much great work happening within the walls of Valiant Living every single day. So much great work happening within the walls of Valiant Living every single day and we want to just tell the story of that. Because you know, I know from my experience we're going to talk a little bit about just meditation and mindfulness and all those things that was. I had no point of reference for that when I came to Valiant. I had never done mindfulness work, I'd never done breath work, I'd never done meditation, yoga, anything, and now it's a very it's a very common everyday practice for me, especially around breath, breath work and meditation, and I learned almost all of that from you when I was there.
Speaker 1:So we're going to do something a little different today. We've never done this before. We're actually going to talk a little bit about mindfulness and then in meditation, but we're going to try to keep it to like 10, 15 minutes and then we actually have a guided meditation that you actually created for us that we're going to do on the podcast so anybody who's listening they can take a moment whether they're driving in their car or whatever. Of course, don't close your eyes, but they can actually take some time to get centered and use this next, you know, 20, 30 minutes to actually do the practice. So thanks for being on. Let's dive right in Talk to us a little bit about, about mindfulness, meditation, and maybe a little bit about what it's not, because there's some misconceptions around around it.
Speaker 2:Yeah, and and I think I want to just jump right into what you said a few minutes ago about your own personal journey and how, when you came to valiant, you know you don't think that you were practicing mindfulness and meditation you, you may not have been practicing meditation per se, because that's more of a structured practice, if you will, and we can talk specifically about different types of meditations but I imagine you were practicing mindfulness and most people are without even really knowing that that's what they're doing, because really, mindfulness is just this practice of being present and engaged in everyday life, and some are better than others at it. Some are more aware of their actions and their words and their emotions. Some people are just really very much in tune with that and others aren't so much, but we all have that within us. I had this really cool conversation this morning on my way into work with a friend and he said something to the effect Melissa, we're all the same, we all just want freedom, and I thought to myself true, and we all just want peace.
Speaker 2:We want inner peace. We want outer peace. I don't know, I would challenge that to anybody who says I don't really seek peace. I'm going to challenge you on that Right. And mindfulness is kind of like the. I look at it as like this portal or this gateway to really finding an inner peace. So, yeah, and when you came in you, yeah, maybe your life was in absolute disarray, but I imagine there were parts of you that were present and engaged and aware, probably not without judgment. Mindfulness is generally an exercise that we attempt to do without this judgment, but it's just this. It just involves a lot of awareness around emotions and feelings and things.
Speaker 2:So there, was probably a small part of you. There was probably a small part of you, Drew have a way of and you're a prayerful human being too. You know, when we pray. Prayer is a form of meditation, so yeah, well, and I was.
Speaker 1:I was just thinking there was one friday in particular.
Speaker 1:I came in, I was very, very dysregulated and I was, my mind was very anxious and we had, you know know, we had a yoga mindfulness, you know, about an hour and a half with you that day and where I was when I started and where I was at the end was total, totally different places, right, and what I love, what I love about what you do at Valiant, is you help reframe, you know, because a lot of us come in with this preconceived at least, the tradition that I was raised in, yoga meditation was like, oh, it's a bunch of weird, you know, new, agey stuff, whatever. And I'm like you help reframe mindfulness and meditation. And it's so much more expansive than what I realized, cause even like the wilderness stuff we do and being in nature, and you talk about being present, so could you unpack a little bit about the just the varieties of ways that we can connect, you know, to back to ourselves and and get grounded? Um, it's more than what I thought. It's not just one pathway.
Speaker 2:No, it's definitely not one pathway, and I'm glad. I'm glad that you, that you said it like that, because I I like to think of myself as a modern day practitioner, because I think that there are a lot of ways that we can. I'll hear yoga. Sometimes. I'll hear yoga referred to as a yoga class or a yoga session, and I have always used different language around it. It's all semantics, but I always refer to it as a practice, right?
Speaker 2:This practice of yoga, this practice of mindfulness. Think about it. If you wanted to learn how to play an instrument or you wanted to learn a new language, you would practice. And the more we practice something, the better we get at it, the more it becomes sort of woven into the fabric of our existence. And so I like to think of mindfulness that way, and that's how I try to approach it in my own personal life. It's, um, it's, it's, it's, it's an everyday practice, right? It's this awareness Again, we talked, you know about this this idea of being fully present and engaged, um, in the, in the current moment, and without all this judgment and all this, I should be feeling this, or, um, thinking that.
Speaker 2:So there's, you're right, it can be, I think there can be a misperception around it. Sure, of course. You know that I believe for me, probably the most powerful way to connect to my inner self and to find a deeper sense of peace is, through nature, to be outdoors. And so you know that's what we do here. Every Thursday we get outside. Every day we move, and every Thursday we get outside. Every day we move and every Thursday we get outside. And you noted that just spending one hour each day, whether it's learning a new breathing technique or moving your body in shapes and forms in ways that don't necessarily feel natural at first but then eventually start to again become part of, oh, you know, you feel empowered, you feel stronger, and you then you step away from these instances just with a different sense of self, and and I don't have a goal in this with clients, but I hope in my heart that they eventually find a deeper sense of peace.
Speaker 1:Yeah, well said. Can you talk us through a couple of the different practices that you use there, because you mentioned practices, I know, like the cold water and sound and there's different things. That was all new to me. Can you just kind of unpack a few of those?
Speaker 2:Yeah, I mean, wow, we tap into lots and lots of different modalities. I was thinking about this the other day just in terms of seasons. You know, we've been obviously in this winter season and I really try to move energetically with nature and what nature is asking of us. And in the wintertime there's this invitation, if you will, to go more inward, to dive inside, whereas the sun starts to come out, days get longer, temperatures heat up. That's more of an energetic time of year, right, where we just kind of need to maybe move in a different way and experience things a little bit differently, to tap deeper into ourselves.
Speaker 2:So we're just kind of coming out of that winter season and we've been doing, we try to do cold water immersion therapy that's what we call it, rather than cold plunging, cause we like there to be a therapeutic component to it. Um, everything from teaching people how to breathe before they step into that really freezing cold water to you know how to actually step into, um, uh, your body's going to obviously maybe feel a sense of shock from your, from your toes all the way up to your shoulders. So we try to do all of these things very intentionally. Um, we, we, we teach lots of different types of breathing techniques. We've been working a little bit with our group right now on the Wim Hof breathing, which is in preparation for these cold water immersion um therapy exercises that we're doing.
Speaker 2:We uh it's been really cool We'll do a hot yoga practice where everybody just gets, you know, really warm and moves their body for an hour and then we open the door and um, clients have just kind of been going out and laying down in the snow afterwards. So yeah, that's been actually really, really fun and that just that kind of just happened organically. One day after a yoga practice I was putting some air in the room and I opened the door and I said you know, if anybody's interested in a little cold water or snow immersion, you got, you got a whole mound of it out here and everybody just kind of went came in on their faces and on their eyelashes and it was just, um, it was really quite magical.
Speaker 2:So we try to, we try to incorporate as many different modalities as possible. Wilderness therapy Um, when we get up into the mountains, you know, we try to do things. We've actually set up mazes in the woods. We call it the no way out maze, and the whole idea is to blindfold individuals and have them go through this maze up in the forest, and there's intentionally the way we design it. There's no way out, but we don't tell them that we have to. Let them get to that on their own. So they have to ask for help, and so the metaphor is you know, how many times do we get stuck or lost or confused? And we, you know, we want to regress and go back to those, those old habits, those old patterns, when, in fact, asking for help can show us a whole new way, shows us a way out most of the time, so that we're going to be doing that here in a in a couple of weeks, um, but yeah, there's, there's just a lot of different modalities and and I I'm very fortunate in the work that I do here and, um, that people trust me enough to to be creative and really try to come up with ways and ideas for introducing people to new things, because what works for you may not work for the next person. It doesn't necessarily work for me.
Speaker 2:I know in my own personal practice. I change it up all the time. I have friends who are very dedicated to waking up before the sun 30 minutes seated meditation every morning, self self guided, and that's a beautiful, beautiful discipline. That's not for me. I am disciplined to an extent, but I'm a mover. I find most of my, my piece, my internal piece, by moving. It could be quiet movement, it could be more, you know, rigorous movement, but there's lots of, there's lots of different ways to do it and I and I think that's that's how you can be successful, that's how you can sustain this. You know to look for different ways, different seasons. Your body wants to move differently, your mind is calling you to do things in a different way, so we have to pay attention to that.
Speaker 1:Yeah, I love that and I know I need to let you go and we're going to get into this. It's you really designed it to be a morning meditation, but it really can work whenever. It's about a 10 minute experience here that we're going to get to experience all together. But before we go into that, could you just give us a little bit just the benefits of mindfulness and practicing this? Like what does it do for us?
Speaker 2:Well, I think, first and foremost, you know there's a lot of I always think about. The world is a very noisy place and with all of these there's so much noise, I think, screaming at us every day right.
Speaker 2:Every, every turn, with just the way people move, the way people drive to work, the way people do things. We're moving, I feel like, very aggressively. And so meditation is is really meant to kind of help stabilize the nervous system and really bring us back to a more grounded sense of safety. So a lot of us, you know the world, struggles with a lot of depression and anxiety and I think one of the number one things it does it just kind of helps reduce that stress that we might be feeling, reduce that stress that that we might be feeling. Five minutes, a five minute walk outside or a five minute sit with your face up to the sun, just closing your eyes, it can. It can that little reset can drastically change the way we move into the rest of our day, the, the interactions that we have with others. I think it makes a huge difference when we feel more grounded, more at peace, a safer right.
Speaker 1:Uh.
Speaker 2:I think I've, I've noticed, I've noticed, you know, a big benefit there. So you know, around emotional regulation, um self-awareness, I think we talk about meditation specifically. You're, you're focusing on a single point of con, uh, a single point of focus, uh, so it helps with concentration. Yeah. Who doesn't want to learn to concentrate again with all that external noise, to be able to just kind of filter that out and and focus better? Um, I think that's, that's a huge, huge benefit.
Speaker 2:Yeah so and the, and the list goes on and on and on. But I think, ultimately, we're all trying to heal from something and we all want to feel safe, we all want to feel at peace. Like my friend said this morning, we all want to experience this, this idea of freedom. So it can, it can contribute to all of these things.
Speaker 1:Well, thank you for sharing all this with us.
Speaker 1:Now we get to practice it. So if you're listening or watching, let's let's pause, or or maybe, if you can't do it right now, let's come back to it later and let's spend 10 minutes. And you do such a brilliant job walking us through. I always joke with you that you should have your own full series of meditation guided meditation because, especially those guys who go through the program, we're so used to you and your voice and we want you know, and so you're really brilliant at doing this. So thanks for sharing with us today. And, yeah, let's enjoy a 10-minute mindfulness meditation with melissa, our, our wonderful wellness director thank you.
Speaker 2:Hello and welcome to your guided morning meditation. My name is Melissa Fantanarosa and I'm the Wellness Director at Valiant Living. This guided morning meditation focuses on how to start your day with a mindset of choosing happiness and finding gratitude before your feet ever hit the floor and finding gratitude before your feet ever hit the floor. Research shows us that a simple daily gratitude practice has invaluable benefits, from reducing pain in our body to boosting our immune system and releasing anxiety and stress. Practicing gratitude daily can improve sleep quality, enhance our relationships and give us a more positive outlook on life. You might even discover that a daily gratitude practice deepens your faith with a higher being, that a daily gratitude practice deepens your faith with a higher being. Whatever you are seeking, simply acknowledging your appreciation for the everyday gifts will help you attain a healthier, more positive outlook on life. Let's begin. Let's begin.
Speaker 2:You may choose to stay lying down or sit up to find a relaxed, supported sitting position. Start with an awareness of how your body is feeling this morning. Notice any tension, tightness or muscle congestion that might be present. Note exactly where you feel this in your body and, as you breathe, send a gentle release to these spaces. Now allow your right ear to fall towards your right shoulder. Be gentle as you create space to stretch into the opposite side of your neck. Take a few easy breaths here. Lift your head back to center and very slowly drop your left ear towards your left shoulder. With the same ease and awareness. Breathe gently into the stretch on the second side. Lift your head back to center and relax your neck and your shoulders here. Continue to breathe naturally in and out with ease.
Speaker 2:Now we move into the gratitude practice in your mind's eye. Create a short and simple list of persons or things that you are most grateful for in this moment. It could be the comfort and warmth of your environment, transportation to work or to your appointments. To work or to your appointments, you might be grateful for a co-worker, a loved one or someone you haven't even met today who just lends a helping hand. It might be the smell of your coffee as it brews in the other room, your favorite pillow or blanket that enhances your rest, simple or grand. Note a few things that you are most thankful for in this moment. Reflect here on everything that is good. Today you are choosing happiness happiness.
Speaker 2:Go deeper now into this connection with your breath. You can add some subtle movement for this next phase if you'd like reaching your arms to the sky with every inhale and lowering your hands together in front of your heart with every exhale. Pouring your hands together in front of your heart with every exhale, and we begin with a full exhale of the breath. Release all of your air and on your next inhale, breathe in strength, exhale weakness. Breathe in courage. Exhale fear. Breathe in joy. Exhale sadness. Sadness. Breathe in trust. Exhale release control.
Speaker 2:Breathe in faith, exhale doubt. And, lastly, breathe into every corner of your being, fill up your body, from your belly to your rib cage, to your lungs. Inhale your breath and, as you exhale, feel into the expansiveness that is you, soft and gentle with the breaths. You're choosing happiness. As you prepare to open your eyes and move into your day, say to yourself aloud Today, I am grateful for Today, I am grateful for Today. I will thank, show my gratitude. This concludes your morning meditation. From my heart to yours, I hope something good happens to you today. Namaste, at Valiant Living, our mission is to restore lives and families from addiction.
Speaker 1:If you or someone you know is seeking treatment, please reach out for a conversation about how we can support you and your loved ones podcast, and our hope is that it helped you feel educated, encouraged and even empowered on your journey towards peace and freedom. If we can serve you or your loved one in any way, we'd love to have a conversation with you. You can call 720-756-7941 or email admissions at valiantlivingcom. At Valiant Living, we treat the whole person so you not only survive, but you thrive in the life you deserve. And finally, if this episode has been helpful to you, it would mean a lot to us if you'd subscribe and even share it with your friends and family. You can also follow along with us on Instagram and Facebook by simply searching Valiant Living. Thanks again for listening and supporting the Valiant Living podcast. We'll see you next week.
