Generated by All in One SEO Pro v5.0.1.1, this is an llms-full.txt file, used by LLMs to index the site.

# Uplift Counselling

Mindfulness based counselling and psychotherapy in Fremantle

## Posts

### [Spirals Of Aliveness](https://upliftcounsellingfremantle.com.au/spirals-of-aliveness/)

**Published:** March 19, 2026
**Author:** Ajay Hawkes

**Excerpt:** A movement-based workshop in North Fremantle blending Osho's Kundalini Meditation and conscious dance, led by Ajay Hawkes and Stewart Pryor.

**Content:**

DISCOVER A NATURAL HIGH WITH KUNDALINI MEDITATION AND CONSCIOUS DANCE

You don’t need to sit still to meditate. Some states of clarity, aliveness, and emotional reset arrive far more easily when the body is allowed to move – to spiral, to shake, to release what’s been held and let fresh energy rise. We’re inviting you to a movement-based workshop that blends conscious dance with active meditation, designed to wake up the life force and allow it to rise within you.

We begin by arriving – easing into the body, softening the edges, and letting the space hold us. From here, we enter Osho’s Kundalini Meditation: shaking, dancing, then stillness. Energy awakens, rises, and settles. Noticing the stillness that remains. Nothing to achieve, nowhere to go. Just letting the current move you. We then dance our Full Aliveness as one Community: Letting our life force move in ever widening circles to inspire states of blissful presence and embodied connection.

Themes we’ll explore in this workshop:

- activating energy safely through movement.
- experiencing meditation as something alive and pleasurable.
- letting the nervous system reorganise itself through rhythm, motion, and pa remembering that meditative presence can be active and integrated into life.
- Expressing vibrancy while maintaining our ground.
- Experiencing the cumulative potential of moving as an embodied collective.

If you’ve been feeling flat, over-mental, emotionally backed up, or simply hungry for a more embodied kind of meditation, this work meets you where you are.

## YOUR FACILITATORS:

Stewart Pryor is a counsellor, lover of dance, nature lover and sound healer. He is a practicing social worker, holds a Bachelor of Music Degree, and is an accredited Soul Motion Conscious Dance Teacher. He’s been facilitating conscious dance classes for the past 8 years. And finds immense joy in weaving a tapestry of music, movement and mystery to inspire participiants into new states of awareness.

Ajay Hawkes , M.A. began his journey in meditation and body centered therapies 30 years ago. This grew into a passion for supporting others in their growth. He has been a therapist since 2012. He is a Certified Hakomi Therapist, trained group facilitator & Clinical Social Worker. He brings the riches of this background to his work, offering powerful tools for change.

## WORKSHOP DETAILS:

- Venue: North Fremantle Community Hall 2 Thompson Road North Fremantle.
- Cost: $60 Early Bird, up to Friday the 20th of March, $70 Full Price.
- Tickets must be booked online.
- Price includes a light meal to close and a discount on follow up 1:1 sessions with either Stewart or Ajay if you wish to unlock your aliveness further.

- Doors Open at 2 pm, and Close at 2:20pm sharp!! (please arrive on time between to allow the co-creation of a safe space).
- For your comfort: Bring light layers, water, and a cushion for sitting.
- No talking during the dance and meditation please.
- STRICTLY NO DRUGS OR ALCOHOL.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Workshops & Events

---

### [Mindfulness Magic: Transforming Your Well-being](https://upliftcounsellingfremantle.com.au/mindfulness-well-being/)

**Published:** September 28, 2023
**Author:** Ajay Hawkes

**Excerpt:** Use mindfulness to resolve the root causes of stress and anxiety. 

**Content:**

**Introduction**

In our hectic, modern lives, it’s all too easy to become entangled in the relentless hustle and bustle. Amidst the ceaseless demands, looming deadlines, and relentless pace of life, it often feels like we’re constantly teetering on the edge of stress and anxiety. What if I told you there’s a way to regain control over your mental well-being? What if you could discover a profound sense of serenity amidst the chaos? Today, let’s delve into the world of mindfulness and explore how it can work wonders in transforming your well-being.

**Understanding Mindfulness**

Have you ever wondered what it would be like to truly be in the present moment, without judgement or distraction? What if you could embark on a journey into the heart of your thoughts, emotions, and physical sensations with a gentle and compassionate awareness? That’s precisely what mindfulness is all about.

But does mindfulness live up to the hype, or is it just another passing trend? Can it genuinely help you?

****The Science Behind Mindfulness****There is extensive [high quality research](https://upliftcounsellingfremantle.com.au/mindfulness-therapy-research-facts-friendly/) into mindfulness and its benefits in the following areas:

****1. Reducing Stress:**** Imagine having the tools to manage stress effectively. By stepping back from the whirlwind of your thoughts, you can cultivate a serene response to life’s challenges.

**2. **Alleviating Anxiety:**** Mindfulness can ground you in the present moment, effectively breaking the hold of anxiety and empowering you to regain control over your thoughts and emotions.

**3. **Enhancing Emotional Well-being:**** It has been shown that mindfulness could boost emotional regulation, making it easier to navigate the stormy seas of strong emotions like anger, sadness, and frustration?

****4. Amplifying Concentration:**** How would it feel to sharpen your focus, leading to increased productivity and mental clarity?

**Incorporating Mindfulness into Your Life**
**Now, let’s delve into practical tips tailored to your lifestyle.**

1. ****Mindful Breathing**:**Pause for a moment and take a deep breath. As you inhale, imagine inhaling serenity. As you exhale, release tension. By repeating this process a few times, you can notice how your breath anchors you to the present moment, calming your mind and relaxing your body.
2. ****Body Scan:**** Find a quiet space, close your eyes, and mentally scan your body from head to toe. Pay close attention to areas of tension or discomfort. As you identify these areas, visualise them slowly releasing their grip on you. Even if just a little tension dissipates, you’ll feel a sense of relief and relaxation wash over you.
3. ****Mindful Eating:****The next time you sit down for a meal, try this: pick up your fork or spoon mindfully. As you take a bite, focus on the flavours, textures, and temperatures of your food. Chew slowly and deliberately. Notice how the act of mindful eating transforms your meal into a deliciously mindful experience. Try this with eyes closed for a much deeper experience! You’ll savour each bite and develop a deeper connection with your food. 
    **You might even find you eat more of what your body really needs, rather than habitually eating junk!**
4. ****Walking Meditation:****During your daily walk, shift your attention away from the distractions of the outside world. Instead, concentrate on each step and the sensation of your feet connecting with the ground. Feel the earth beneath you and the rhythm of your stride. Notice your surroundings, especially nature. Walking becomes an opportunity to be truly present, grounding you in the moment and inviting a sense of calm.
5. ****Guided Mindfulness Sessions:**** For those who appreciate structured guidance, consider trying guided mindfulness sessions. These can be found in the form of apps, online videos, or even in-person classes led by experienced practitioners or therapists. Guided sessions offer a supportive framework, helping you dive deeper into your practice and explore mindfulness with expert guidance.

**Why Consider Mindfulness-Based Psychotherapy & Counselling**

While these tips offer a great starting point, you may be wondering how to incorporate mindfulness more fully into your life or how to deal with specific challenges. That’s where mindfulness-based [psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle") comes in. Imagine having a guide, a partner in your mindfulness journey, helping you tailor a practice that suits your unique needs.

**Conclusion: Engage with Mindfulness and Transform**

How do these practical tips resonate with your life? Can you envision incorporating mindfulness into your daily routine? What changes could it bring to your work, [relationships](https://upliftcounsellingfremantle.com.au/relating-mindfully-awareness/ "Relating mindfully is a powerful gift to your partner"), or [well-being](https://upliftcounsellingfremantle.com.au/mindfulness-well-being/ "Mindfulness Magic: Transforming Your Well-being")? Ready to take the next step in your mindfulness journey? Consider booking an appointment with “Uplift Counselling,” based in Fremantle. We’re here to guide you toward greater mental well-being, one mindful moment at a time.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy, Mindfulness Explained, Self Help / Mindfulness Tools

**Tags:** Counselling, Emotions, mindfulness, Mindfulness therapy, Personal Growth

---

### [Mindfulness and your emotional baseline. How to build joy in your life!](https://upliftcounsellingfremantle.com.au/mindfulness-check-your-baseline/)

**Published:** April 10, 2017
**Author:** Ajay Hawkes

**Excerpt:** How to motivate yourself to build your mindfulness practice, and an easy way to see if its working
						

**Content:**

How to motivate yourself to build your [mindfulness](https://upliftcounsellingfremantle.com.au/what-is-mindfulness-2/ "What is mindfulness? Why is it useful?") practice, and an easy way to see if its working:

**At the start and end of any meditation check your baseline.**

That’s it!

Scan your body from head to toe and check what it is you are aware of, without trying to fix anything.

Pay particular attention to the quality of:

- The quality of your thoughts, are they fast or slow? Do they jump around a lot? Is there a tension to them or not?
- Your [physical feelings](https://upliftcounsellingfremantle.com.au/) – areas of tension, relaxation, comfort or discomfort in your body
- Other sensations – areas of hot or cold or tingling sensations for instance
- [Emotions](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/ "Benefits of mindfulness for painful emotions") – happy, sad, angry, confused etc. Where are they in the body? How much space do they take up? What qualities do they have, like a weight, texture or colour?

The likelihood is that your state will be different after meditating. You might not notice that so clearly without deliberately checking.

This is a good way of reinforcing that what you are doing in your meditations is working – it’s producing a change. If there is no change after a meditation has been tried for a while, perhaps it is time to try a different meditation technique. Or to get the support of a class of some kind.

Its also something you can do through the day as a check in to see how you are doing. In this way you can become more mindful and take a step back and see how you are doing. This is particularly useful in stressful or triggering situations!

Its something I’ve used with clients who are new to mindfulness or perhaps a little sceptical to show them that it works. After a 3-5 minutes guided meditation their stress and anxiety has usually dropped significantly! Of course over time this builds and you will find that your baseline is much better than it used to be!!

Enjoy.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** Emotions, mindfulness, Personal Growth

---

### [Research into Mindfulness Therapy:  The facts are friendly](https://upliftcounsellingfremantle.com.au/mindfulness-therapy-research-facts-friendly/)

**Published:** May 15, 2017
**Author:** Ajay Hawkes

**Excerpt:** Evidence based therapies are all the rage nowadays and it is important to know whether a particular modality has been researched effectively.
						

**Content:**

Evidence based therapies are all the rage nowadays and it is important to know whether a particular modality has been researched effectively.\* There has been extensive research into mindfulness and mindfulness therapy and there is also significant research into somatic therapies which I’ll address in a separate blog.

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") has been researched as a counselling tool since the 1970s, and there has been a sharp increase in research since 1994. So there is over 40 years of research into its effectiveness, and a great deal of interest for over 20 years. It is also worth noting that mindfulness has been seen as a tool worth having by humans for several thousand years…. it has stood the test of time, long before psychologists ever started using scientific methods to study it!

The most recent studies, and meta-analysis (or an overview) of a broad swathe of studies have shown mindfulness therapy to be very effective for a broad range of conditions, including the following:

- To reduce and treat [depression](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-counselling-for-depression/ "Lift The Fog of Depression with Somatic Psychotherapy"), [anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/ "Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety") and [stress](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/ "Support for stress and strong emotions:")
- Treating substance use & substance use disorders
- Treating psychosis
- Prevent or delay the onset of mild cognitive impairment and Alzheimer’s disease.
- Mindfulness meditation has been shown to bring about healthy structural changes in the brain, e.g. parts of the brain related to pain, stress and to present moment awareness

Therefore, mindfulness based therapies can be considered to be evidence based therapies with a solid empirical basis. They have been shown repeatedly to be effective for a wide range of issues, from the relatively simple challenges we face in daily life such as stress, to more difficult things to work with such as psychosis and schizophrenia. It is also significant that mindfulness therapy can make lasting changes to the brain to help us to cope with things like pain and stress. So I think we can give a resounding yes, mindfulness therapy works!

For those who want to read further, the following scientific articles can be looked up on the internet.

- Khoury B, Lecomte T, Fortin G, et al. (Aug 2013). “Mindfulness-based therapy: a comprehensive meta-analysis”. *Clin Psychol Rev.* 33
- Goyal M, Singh S et al. (Mar 2014). “Meditation programs for psychological stress and well-being: a systematic review and meta-analysis”. *JAMA Intern Med* 174
- Black D, “*Mindfulness Research Monthly”*, Volume 1, Number 5.
- Chiesa A, (Apr 2014). “Are mindfulness-based interventions effective for substance use disorders? A systematic review of the evidence”. *Subst Use Misuse* 49 (5)
- Garland EL, (Jan 2014). “Mindfulness training targets neurocognitive mechanisms of addiction at the attention-appraisal-emotion interface”. *Front Psychiatry* 4 (173).

\* It is also important to recognise that modalities such as CBT, which follows a set format and can easily be put in a manual, fit the research model very well. This means that they have had more research done into them than other modalities. It does not necessarily mean that they are more effective. In fact a quick google search of “CBT research criticism” will reveal that some long term studies question the claims that are made for CBT.

To understand more about my approach to Mindfulness in therapy, click [here](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/), or book in for a session.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Evidence & Research on Counselling Practices

**Tags:** Counselling, mindfulness, Mindfulness therapy

---

### [Heal Your Mind from the Inside Out: Harnessing the Gut-Brain Connection for Stress Relief and Emotional Well-being](https://upliftcounsellingfremantle.com.au/heal-your-mind-from-the-inside-out-harnessing-the-gut-brain-connection-for-stress-relief-and-emotional-well-being/)

**Published:** February 6, 2025
**Author:** Ajay Hawkes

**Content:**

### Introduction

When we think of mental health, we often focus on the brain. However, recent research reveals that gut health plays a crucial role in regulating mood, stress levels, and overall well-being. Known as the “[second brain](https://upliftcounsellingfremantle.com.au/mind-body-and-heart-connection/),” the gut influences neurotransmitter production, emotional balance, and stress response. This article explores how gut health affects mental well-being, how stress impacts digestion, and why somatic therapy is a powerful tool for healing both body and mind.

### The Gut-Brain Axis: A Two-Way Street

The gut and brain communicate through the gut-brain axis. This is a vital network linking the digestive system with the central nervous system. This two-way communication means that gut health directly influences mental well-being and vice versa.

Approximately **90% of serotonin**, the neurotransmitter responsible for mood regulation, happiness, and anxiety, is produced in the gut. The gut also generates about **50% of dopamine**, which affects motivation and pleasure. Additionally, **oxytocin**, the “love hormone,” is influenced by gut function, fostering social bonding and feelings of safety.

When gut health is compromised due to poor diet, stress, or inflammation, neurotransmitter levels may drop. This leads to mood swings, anxiety, and depression.

### How Stress Affects Gut Health

[Stress](https://upliftcounsellingfremantle.com.au/managing-stress/) is one of the most significant disruptors of gut health. In a *fight, flight or freeze response*, the body redirects resources away from digestion toward survival, impacting gut function.

Chronic stress can lead to:

- **Gut dysbiosis** – an imbalance in the gut microbiome.
- **Leaky gut syndrome** – increased permeability in the intestinal lining, allowing toxins to enter the bloodstream.
- **Digestive issues** – bloating, constipation, or diarrhoea due to slowed digestion.

Over **70% of the body’s immune cells** reside in the gut. So, inflammation in the digestive system can cause fatigue, skin issues, and mental health challenges. This creates a cycle where stress harms gut health, and gut imbalances worsen anxiety and emotional distress.

### The Role of Somatic Therapy in Gut Health and Stress Relief

[Somatic therapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/) offers a powerful approach to breaking this stress-gut connection. By focusing on bodily sensations, it helps individuals tune into and release stored trauma that manifests as tension, tightness, or digestive issues.

Through [**mi**](https://upliftcounsellingfremantle.com.au/what-is-mindfulness-2/)[**ndfulness-based techniques**,](https://upliftcounsellingfremantle.com.au/mindfulness-in-daily-life/) somatic therapy:

- **Resets the nervous system**, shifting from fight-or-flight to a rest-and-digest state.
- **Supports gut function and microbiome restoration**, improving digestion and reducing inflammation.
- **Encourages oxytocin release**, counteracting cortisol, the primary stress hormone.
- **Stimulates the vagus nerve**, regulating gut function and promoting relaxation.

### Neurotransmitters and Gut Health: Why It Matters

Since the gut produces the majority of serotonin and dopamine, its health significantly affects emotional well-being. A well-balanced gut microbiome supports optimal neurotransmitter production, reducing anxiety and fostering emotional stability.

Somatic therapy enhances gut health by relieving stress and promoting nervous system balance. This, in turn, boosts neurotransmitter levels, supporting mental well-being and social bonding through oxytocin production.

### Practical Steps to Improve Gut Health and Mental Well-being

To enhance both gut health and emotional balance, consider these practical strategies:

- **Eat a gut-friendly diet** – Include whole foods, fibre-rich vegetables, and fermented foods like yoghurt, sauerkraut, and kimchi to nourish beneficial gut bacteria.
- **Reduce stress** – Engage in somatic therapy practices such as deep breathing, body scanning, and yoga to [manage stress](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/).
- [**Prioritise sleep** –](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/) Aim for 7-9 hours per night to regulate serotonin levels and support gut function.
- **Stay hydrated** – Proper hydration aids digestion and overall well-being.
- **Exercise regularly** – Moderate exercise enhances gut microbiota diversity and boosts serotonin and dopamine levels.

### Conclusion: Healing from the Inside Out

The gut-brain connection highlights the importance of a holistic approach to healing. Addressing gut health isn’t just about digestion. It plays a key role in neurotransmitter production, stress management, and emotional well-being.

By incorporating somatic therapy and mindful lifestyle practices, individuals can support their gut function, relieve stress, and foster long-term mental and physical health. Through this integrated approach, you can break the cycle of gut-related anxiety and step into a healthier, more balanced life.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained

**Tags:** anxiety, Emotions, Gut Brain Connection, mindfulness, somatic therapy, stress

---

### [Lift The Fog of Depression with Somatic Psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-counselling-for-depression/)

**Published:** June 29, 2023
**Author:** Ajay Hawkes

**Excerpt:** Use Somatic Psychotherapy, blending talk therapy with body focussed healing, to resolve depression at its roots

**Content:**

When wandering through the maze of depression, it can often feel like we are lost in the fog. Somatic Psychotherapy, a synergy of body-focused healing and talk therapy, offers a beacon of light, guiding us towards the resolution of these emotional knots and supporting the journey to a more joyous life.

Somatic Psychotherapy is not merely a band-aid solution—it seeks to understand and address the deep-seated roots of depression. This approach is a holistic response to the anguish of depression, honouring the interconnection of mind, body, and spirit and fostering enduring transformation.

By engaging the wisdom of our bodies, we begin to listen to and interpret the often overlooked physical cues related to our emotional state. The body remembers, holding onto past traumas and emotional experiences that can often fuel the fires of depression. [Depression](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/Counselling-for-Depression.jpg "Counselling-for-Depression") can be the result of carrying the weight of unprocessed [emotions](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/why-do-we-have-painful-emotions.jpg "Why do we have painful emotions"), past traumas and painful events. Somatic therapy aids us in tuning into these feelings, acknowledging their existence, and initiating a healing dialogue. People often experience depression and anxiety together, and somatic therapy can also be very helpful for anxiety. [Read more here.](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/)

We don’t need to carry the weight of unprocessed past experiences and hurts. We may have avoided these feelings out of fear of being overwhelmed. Instead, we can use tools of mindfulness and somatic therapy to process these things in a manageable and safe way. As a result we will feel lighter and freer to move on from the past.

## Processing the past

Additionally, doing this will foster a heightened awareness and capacity to process our feelings as they arise. This helps us to discern the unique patterns and triggers of our depressive episodes. This, in turn, enables the development of healthier coping strategies, fostering resilience and empowering us on our healing journey.

Instead of viewing depression as an adversary, we learn to approach it with compassion and curiosity. This perspective shift fosters a more forgiving relationship with our selves. Then depression becomes a signal that something needs our attention, whether it be our environment, thoughts, or emotions.

[Somatic Psychotherapy ](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/ "Hakomi Somatic Psychotherapy: A Gentle Path to Deep Healing and Lasting Change")is not just a tool for managing depression—it’s about embarking on a journey towards a life characterised by presence, embodiment, and fulfilment. Through connecting the wisdom of our bodies with the power of our consciousness, we move beyond mere survival to truly live, even amidst the challenging waves of depression.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Therapy based articles to assist with depression

**Tags:** Depression, Emotions, somatic therapy

---

### [Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/)

**Published:** June 8, 2023
**Author:** Ajay Hawkes

**Excerpt:** Go beyond coping strategies and resolve the root cause of anxiety with Somatic Psychotherapy.

**Content:**

**Introduction:**

In the intersection of counselling, mindfulness and somatic therapy lies Hakomi, a Mindfulness-Based [Somatic Psychotherapy.](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle") This approach transcends mere symptom management. As a therapy for anxiety, it delves into the core causes of anxiety to foster lasting changes that open the door to a more vibrant and fulfilling life. By combining the principles of mindfulness and somatic therapy, this method embraces the interconnectedness of mind, body, and spirit, empowering individuals to self-regulate, find balance, and cultivate resilience in the face of life’s challenges.

 **Finding coping strategies:**

Mindfulness-Based Somatic Psychotherapy offers a profound connection with bodily sensations and [emotions](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/why-do-we-have-painful-emotions.jpg "Mindfulness for painful emotions"), nurturing a heightened sense of self-awareness. By fostering this awareness, individuals can recognise the early signs of anxiety and learn to manage it. Through deepening the connection with bodily sensations, it becomes possible to identify triggers and patterns associated with anxiety, paving the way for the development of effective coping strategies and the cultivation of resilience over time. You can also learn strategies such as grounding in your body. This can help you to self-regulate and to learn to settle the anxiety. More coping strategies are listed here.

**Getting to the roots of Anxiety:**

One of the core benefits of [Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?")-Based Somatic Psychotherapy is its transformational impact on our relationship with anxiety. Rather than viewing anxiety as an adversary to be conquered, this approach invites us to approach it with compassion, recognising it as a signal from our body that warrants attention. By cultivating a compassionate perspective, we can respond to anxiety with curiosity and understanding. We can find out what it is about… perhaps it is rooted in a childhood experience. Perhaps the fight flight system is over-active. We won’t use strategies to fight or “just stop” the anxiety. Instead we can find out what your individual needs are to get to the root of this issue and resolve the unconscious material driving the anxiety. This leads to a deeper and lasting change.

**Conclusion:**

Mindfulness-Based Somatic Psychotherapy offers a transformational pathway for finding calm amidst the storm of anxiety. We will work with [coping](https://upliftcounsellingfremantle.com.au/managing-stress/ "Banish stress and enhance well-being in 7 steps") skills. But more lasting change will come when you can develop a deeper understanding of your emotions, patterns, and triggers. Through self-awareness and compassionate exploration, you can navigate your anxiety with more resilience, embodying a life of presence and fulfilment. Together we can find out what you need in order to get to the roots of the anxiety, and to rewire it in your nervous system. To end up with a baseline which is much calmer and more resilient.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy, Therapy based articles on anxiety

**Tags:** anxiety, Emotions, Mindfulness therapy, somatic therapy

---

### [Hakomi Somatic Psychotherapy: A Powerful Path to Deep Healing and Lasting Change](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/)

**Published:** July 22, 2025
**Author:** Ajay Hawkes

**Excerpt:** Discover the power of gentle, body-based healing through Hakomi Somatic Psychotherapy. Rooted in mindfulness and compassion, Hakomi helps you access unconscious patterns and emotional blocks stored in the body. Hakomi supports deep, lasting transformation without force or overwhelm. Whether you're navigating trauma, anxiety, or a desire for deeper self-connection, Hakomi offers a safe, respectful path to inner change.

**Content:**

What if healing didn’t have to be hard or forceful? What if lasting personal transformation could begin with something as simple as listening—gently—to your body? That’s the heart of Hakomi, a mindfulness-based form of somatic psychotherapy. Instead of focusing solely on thoughts and behaviour, Hakomi invites you to explore the wisdom of your body and subconscious patterns with compassion, curiosity, and care.

In this article, we explore what makes Hakomi unique, how it works, and why it can be so powerful for people seeking relief from stress, trauma, anxiety, or a deeper connection to themselves.

## **What Is Hakomi Therapy?**

Hakomi is a method of psychotherapy that blends body awareness, mindfulness, and loving presence to uncover the unconscious beliefs shaping your experience. Developed by Ron Kurtz in the 1970s, it draws from principles of Eastern philosophy, neuroscience, and systems theory.

At its core, Hakomi is about creating a safe space for self-discovery. Instead of analysing your story, it helps you drop into a mindful state where your body and emotions can reveal deeper truths. This makes it especially valuable for people who struggle with words or want to go beyond talking. The emphasis on body awareness makes Hakomi a truly somatic therapy, grounded in the idea that your body holds memories and patterns that shape your sense of self.

## **The Principles of Hakomi**

Hakomi is guided by five key principles:

– Mindfulness – cultivating awareness of present-moment experience
– Non-violence – respecting the participant”s pace and internal wisdom
– Organicity – trusting that healing emerges naturally from within
– Unity – seeing the person as a whole (mind, body, spirit)
– Mind-Body Integration – recognising that beliefs and emotions live in the body

These principles ensure that sessions remain gentle, respectful, and deeply attuned to the participant’s inner world. They also lay the groundwork for [personal transformation](https://upliftcounsellingfremantle.com.au/benefits-mindfulness-in-counselling/ "personal transformation"), helping participant’s shift their relationship to long-standing emotional patterns.

## **Hakomi as a Somatic Therapy**

Unlike traditional talk therapy, which often focuses on conscious thoughts and verbal storytelling, Hakomi works directly with the body and unconscious mind. It recognises that much of our emotional pain and limiting beliefs are not stored as thoughts but as body sensations, postures, and subtle internal responses.

By slowing down and tuning into these signals, participant’s can access and shift core beliefs—deep, often unconscious assumptions like “I’m unlovable,” “I have to be perfect,” or “It’s not safe to relax.” These beliefs shape our behaviour, emotional reactions, and relationships, often outside of awareness.

In Hakomi, change happens through mindful awareness and the body’s response to new, healing experiences. This approach allows these internalised beliefs to transform not just intellectually, but experientially—through the nervous system and the whole self. That’s why Hakomi is such a powerful method for lasting personal transformation.

## **How Does Hakomi Work?**

Rather than focusing on fixing problems, Hakomi works by bringing mindful attention to the present moment. Here’s what a session often looks like:

1\. Settling into mindfulness – The therapist helps you become still and aware.
2\. Following the body – You notice sensations, impulses, or emotions as they arise.
3\. Tracking unconscious patterns – Small physical gestures, tone changes, or emotional responses may point to unconscious beliefs.
4\. Using experiments – With your consent, the therapist might offer a phrase or gentle touch to explore how your system reacts.
5\. Processing and integration – Emotions and insights are felt, expressed, and integrated with care.

This gentle process allows long-held patterns—often formed in early life—to surface and shift organically. Participant’s often describe it as being both powerful and tender.

## **Why Participant’s Find Hakomi Valuable**

1\. Deep Self-Awareness 
Hakomi allows you to understand yourself not just intellectually, but experientially. Participant’s often uncover limiting beliefs like “I’m not safe” or “I don’t matter,” and learn how those beliefs shape their body, emotions, and relationships.

2\. A Somatic Approach to Healing 
By working through the body, Hakomi helps you bypass mental defences and access stored emotional material. This makes it effective for participant’s [dealing with trauma and anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/ "Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety"), or long-standing emotional blocks.

3\. Gentle and Respectful 
There’s no pushing, prying, or pressure. The therapist follows your pace, ensuring that each step feels safe and integrated. This makes it ideal for sensitive individuals or those who’ve had difficult therapy experiences in the past.

4\. Supports Personal Transformation 
By combining insight with emotional integration, Hakomi supports real, lasting change. Participant’s often report a renewed sense of calm, clarity, and connection to themselves and others. For many, it’s the missing piece in their healing journey.

## **How It Differs from Traditional Talk Therapy**

Unlike traditional therapies that rely heavily on verbal dialogue and analysis, Hakomi:

– Uses mindfulness as a therapeutic tool, not just a stress reduction method
– Works with non-verbal cues (like posture or tone) to access deeper material
– Engages somatic memory and body-held beliefs
– Emphasises emotional safety and attunement over interpretation

This makes it particularly effective for participant’s who:

– Feel stuck in talk therapy
– Want a more embodied, heart-based approach
– Are healing from developmental or relational trauma

## **What a Participant’s Might Experience**

Participant’s often leave sessions feeling:

– Calmer and more grounded
– Emotionally lighter
– More connected to their body and inner voice
– Empowered with new insights

One participant described it as: “I didn’t just talk about my pain—I finally felt it, released it, and understood it in a new way.”

## **Conclusion: A Path to Real, Lasting Change**

Hakomi is more than a therapy method—it’s a gentle invitation to meet yourself with compassion. By integrating body awareness, emotional processing, and present-moment mindfulness, it supports personal transformation from the inside out.

If you’re ready to explore a deeper, kinder path to healing, Hakomi somatic psychotherapy offers the tools and presence to guide you there—at your own pace, in your own way.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy

---

### [The Importance of Mind, Body and Heart connection](https://upliftcounsellingfremantle.com.au/mind-body-and-heart-connection/)

**Published:** July 28, 2017
**Author:** Ajay Hawkes

**Excerpt:** People often talk of “gut feelings” or “following your heart”…. Are these just nice phrases or do they really mean something? Is there a mind body and heart connection?

**Content:**

People often talk of “gut feelings” or “following your heart”…. Are these just nice phrases or do they really mean something? Is there a mind body and heart connection?

We are very conditioned to live from the head, and to solve all of our problems mentally. The mind is certainly a useful and very complex organ. It can think, process [emotions](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/) and move our body, but is that all there is to it? Traditional Chinese medicine says that there are three brains… one in the head, one in the heart and one in the belly. Western thought has been very influenced by Descarte’s famous concept: “I think therefore I am”. As if our thoughts are all that we are. After a few hundred years of materialism and reductionist thinking, Western science is starting to wake up to the idea that there is more to us than just our thoughts!

#### **There are Neurons in the heart and belly**

- Science now recognises that our heart and belly help with our sense of self and our decision making.
- The heart has 400,000 or almost half a million neurons. Science is finding that these neurons can sense, feel, learn and remember.
- The gut has 200 times this amount: 100 million neurons. These are also involved in our decision making. Additionally the bacteria in the gut have profound effects on our mood and decision making. (See the book “Gut Reaction” by Stanford researchers Justin & Erica Sonnenburg).
- The head only has 1000 times more neurons than the belly: 100 billion. Moreover these are in constant communication with the gut and the heart.

#### **Mind, body and heart connection**

The science of the body mind connection is relatively young, but there is a lot of strong evidence that we are much more than just our minds. The prominent neurologist, Antonio Demasio, in his book “Descartes Error” makes a strong case that our sense of self and our decision making happens first on a bodily or somatic level. Next it happens on an emotional level before it ever reaches the cognitive centres of the brain. (This was published in 1994, and his ideas are still current. They have stood the test of time, when the science of neurology is growing rapidly).

For the scientifically minded, there’s more about the science supporting somatic or body based therapy [here](https://upliftcounsellingfremantle.com.au/somatictherapyresearch/).

So when we speak of the mind, perhaps it is more accurate to think in terms of “body-mind” as one thing, one organism, rather than a body in service of the important part, the head.

Of course the thinking mind is a very useful tool, but it can become so central that it runs the show, often from a very busy and agitated state. I would suggest that it should be just one part of our make up. Learning to experience life more from the body and the heart is a profoundly different, much more grounded experience.

#### **How to make the shift**

[Somatic therapies](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/) such as Hakomi and Somatic Experiencing as well as body based practices such as dance, yoga and Tai Chi can help enormously. Just focussing on your felt sense of your body through the day helps tremendously. Try to do at least one thing a day where you are more in your body or your heart than your head. Maybe you’ve known this in sport or in intimate moments with your partner? Try taking that feeling of groundedness into other activities. Over time you will find that your mind, body and [heart connection](https://upliftcounsellingfremantle.com.au/atishas-heart-meditation/) is very natural and feels like second nature.

Personally, I have found that my experience of life used to be very mental. For instance, in conversation my primary focus was thinking about what was being said. Now I find that while of course I still think, my experience is more and more a felt sense of my connection with the other person. This feels like a much richer experience to me. Making the mind, body and heart connection a really valuable experience for me.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Evidence & Research on Counselling Practices

**Tags:** Emotions, Mindfulness therapy, Movement, Somatic Experiencing, somatic therapy

---

### [Can painful thoughts and emotions be controlled?](https://upliftcounsellingfremantle.com.au/control-painful-thoughts-and-emotions/)

**Published:** April 21, 2017
**Author:** Ajay Hawkes

**Excerpt:** How much time do we spend trying to stop ourselves from thinking negative, painful, thoughts or from feeling upset by something triggering…. And most importantly, does it work?

**Content:**

**“You can’t stop the waves, but you can learn to surf”** **Jon Kabat-Zin**

“Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realise where you already are.” **Jon Kabat-Zin**

If you’re feeling stressed, anxious or depressed, you’ve probably felt emotions that just feel too much! Or maybe day to day life is very triggering right now. How much time do we spend trying to stop ourselves from thinking negative, [painful](https://upliftcounsellingfremantle.com.au/), thoughts or from feeling upset by something triggering…. And most importantly, does it work?

**Read this sentence very carefully: Don’t think of pink squealing pigs!**

….. If you’re like most of us, you just had an image of a pig go through your mind, and that’s around a subject that’s unlikely to hold any emotional charge for you! How much harder is it then to do this for a painful subject. We often try to control our thoughts and emotions when we are uspet, and if we succeed for a while it usually results in bottling things up that then spill out painfully in anger and resentment.

**It’s pretty difficult to control our painful thoughts, or our emotions, but we can learn to surf the wave, and mindfulness is a key resource to help us to do that.**

- [Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/) involves using a set of tools to focus attention
- It is often focussed on bodily awareness, using tools like watching your breath, feeling your feet on the floor and body scanning
- There is no need to change your thoughts, and emotions – simply witness them

**Then our triggers become less dominating, like white clouds passing over a blue sky.** Reading this right now, you may be able to notice the part of you that is conscious of what you are doing – what you are reading, how you are sitting, your surroundings and so on. Not the part that is doing these things, but the part that is aware you are doing them – often called the witness. Right now that is probably in the background. Mindfulness practices help us to move that witness to the foreground. Once it is in the foreground, we are less likely to have knee-jerk reactions to painful events, and things we have found difficult, even overwhelming, become a lot easier. Eventually that witness moves from the foreground to being the space that everything happens in, we can feel ourselves AS awareness or presence, rather than a state of awareness being somewhere we visit occasionally!

- Our habits are to regret the past and worry about the future
- Leading to attention being scattered and unfocussed
- Leading to knee-jerk, habitual, reactions to challenging events
- Mindfulness is waking from life on autopilot

When we are not so ruled by our unconscious triggers, we are much better able to deal with life’s painful challenges. By helping us to feel centred and grounded in challenging situations, mindfulness helps us to do this.

**My other posts have tips on how to do this, try this [one](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/).**

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Mindfulness based counselling to assist with stress, Self Help / Mindfulness Tools, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Emotions, mindfulness, Mindfulness therapy, Personal Growth

---

### [Mindfulness In Counselling Can Transform your Life](https://upliftcounsellingfremantle.com.au/benefits-mindfulness-in-counselling/)

**Published:** June 2, 2017
**Author:** Ajay Hawkes

**Excerpt:** There are many benefits to using mindfulness in counselling. Mindfulness is a cornerstone of Hakomi psychotherapy, and is fundamental to how I work.
						

**Content:**

There are many benefits to using mindfulness in counselling. Mindfulness is a cornerstone of Hakomi psychotherapy, and is fundamental to [how I work](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/ "Fremantle Counselling Services"). It creates safety and gives us the resources to be present with uncomfortable emotions without them overwhelming us. How does it give us resources? Our emotions may be so powerful that they swamp us, and then we act out in reactive ways. Mindfulness in counselling helps us to have a container so that we can hold ourselves even if we are experiencing [strong emotions](https://upliftcounsellingfremantle.com.au/why-do-we-have-painful-emotions/ "Why do we have painful emotions? Suffering is optional."). This means that we can more easily work with those emotions in a counselling session and that in daily life we are less likely to be reactive and act in ways that cause us problems.

## Why live in the moment?

Mindfulness generally helps us to be more focused on what is happening now and research shows that when we are in the present we are happier. We can spend a great deal of mental energy worrying about the future and regretting the past. Mindfulness helps us to get out of these repetitive mental patterns; the stories we tell ourselves over and over, and to focus on what is real for us right now. It also helps us to be more pragmatic and effective in our actions. We still plan and learn from past mistakes but we don’t dwell on them in ways that are distracting and upsetting. It lowers the volume of our mental chatter so we can focus our attention on the core issues that are effecting our decisions, or in a counselling session, the core issues we have come to counselling to deal with.

## Building Resilience and Reducing Overwhelm

Importantly, using mindfulness in counselling helps us to hold ourselves, not to be overwhelmed by our painful emotions and mental chatter. This creates a container, quietening the background “noise” so that we can focus on what is important in a counselling session which frees us up to work on things more easily. It helps us to focus on what is happening internally so we can explore it and come to terms with it in a way that feels comfortable and safe.

- “Studies have shown that the single client factor which best predicts success in psychotherapy is whether or not the client can stay present with his or her experience” Eugene Gendlin

Once the background noise has quietened down we can more easily access what is going on for us and ultimately to explore the limiting core beliefs that we have about ourselves and change them. This is important …. [Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") is not simply about relaxing and feeling better, it is about being able to be present with our (possibly uncomfortable) material so that we can understand it and accept it. When we do this with mindfulness, it generally actually feels really ok and comfortable to explore the things we have been afraid to touch on. As Carl Rogers, the founder of person centred counselling, says “The curious paradox of change is that when we can accept ourselves as we are, we change”. When we can sit with our discomfort without trying to push it away, or being overwhelmed by it, we accept it. When this happens we can see it more clearly, access its roots, understand it and can ultimately take in new information so that our limiting core beliefs open up and change. This is where the promise of counselling is unleashed and we make the changes that allow us to live more satisfying and fulfilling lives!

## In summary, Mindfulness in counselling is about

• Being with what IS
• Focusing attention on whatever is happening
• Quietening the system – this allows unconscious material to surface
• Accessing Core Beliefs
• NOT to relax and feel better
• NOT to fix things
• Allows us to gather information
• This can be unsettling
• “can you let yourself feel the discomfort… can you just let it be, as long as its there, even if it hurts?” Chris Germer
• “The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers
• “You cannot be conscious of what you are not conscious of” – Julian Jaynes
• “80-85% of ‘who we are’ may be below our surface of awareness” Lorenda Monda

## Once unconscious material is conscious, it can be integrated: 

This is very freeing – and we can turn off the autopilot and reactive patterns that have caused us problems!

Look [here](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/) for some suggestions for how to build a mindfulness practice, and some simple tools you can try yourself right now.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Mindfulness Explained

**Tags:** Counselling, Emotions, Mindfulness therapy, somatic therapy

---

### [Relating mindfully is a powerful gift to your partner](https://upliftcounsellingfremantle.com.au/relating-mindfully-awareness/)

**Published:** April 28, 2017
**Author:** Ajay Hawkes

**Excerpt:** Mindfulness is not just an introspective activity, in fact mindful awareness becomes a gift to those around us in relating to them.

**Content:**

Mindfulness is not just an introspective activity, in fact relating mindfully becomes a gift to those around us in relating to them.

In a [mindful](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") state, we become less reactive, more present with people and more loving;

**Some ways to be more present in your relationships:**

- Take the time to connect with your partner: On waking, leaving the house, arriving home and before sleep, take the a few moments to really connect – to look in each others eyes, say hello and have a hug
- How are you *really? –* when someone asks you how you are change it from a unconscious “fine” to an opportunity to be mindful of how you really feel.
- When something someone says [triggers](https://upliftcounsellingfremantle.com.au/category/mindfulness-tools-for-stress-anxiety/ "Mindfulness tools for Stress & Anxiety") you – your partner, your boss, your friend, whoever, try this. Take a few breaths, feel your feet on the ground and PAUSE. Feel any emotion in your body and use your breath to centre yourself. And then decide whether you are ready to give a measured response now or if it’s better to take some time out and come back to them later!
- Triggers and painful emotions can be a key to understanding ourselves better if we know how to process them effectively. To read more about this, click [here](https://upliftcounsellingfremantle.com.au/why-do-we-have-painful-emotions/).

 **Mindfulness is then a gift to others and can transform your relationships!**

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** mindfulness, Personal Growth, Relationships

---

### [Osho Dynamic Meditation in Fremantle 2024](https://upliftcounsellingfremantle.com.au/osho-dynamic-meditation-in-fremantle/)

**Published:** March 11, 2024
**Author:** Ajay Hawkes

**Excerpt:** Dynamic Meditation is a 5 stage practice using breathwork, movement, and sound to cathartically release emotions, energise the body, and drop into stillness and meditation.

**Content:**

## Embark on a Healing Journey with Dynamic Meditation!

Join us for a two-hour process featuring Dynamic Meditation. Dynamic is a 5 stage practice using breathwork, movement, and sound to cathartically release emotions, energise the body, and drop into stillness and meditation.

**What to Expect:**

**Breathwork, Movement, and Sound:**
to release repressed emotions that often weigh us down. It is very invigorating.

**Enlivening and Healing:**
This practice is designed to be enlivening and healing, providing a unique opportunity to clear mental chatter and repressed emotions that may hinder living fully and joyfully.

**Meditation:**
Dynamic Meditation was created by the mystic Osho specifically to assist Westerners to meditate: clearing mental and emotional clutter that makes it hard to find the peace and bliss of meditation.

**Facilitation:**
Ajay is a Certified Hakomi (Somatic) Psychotherapist. He is also trained in running groups focussing on emotional release work, tantric energy work and active meditations. He has been on his own journey over many years with both these bodies of work and finds they complement each other very well.

**Event Details**:
• Date: Saturday, 23rd March 2024
• Time: 8:00 am – 10:00 am
• Location: Indoor hall in Beautiful Bibra Lake Wetlands
• Cost: $30 (If cost is a concern, please [let us know](https://upliftcounsellingfremantle.com.au/contact/ "Contact"))

**RSVP:**
Numbers are limited, so please book in for the address. Feel free to pass this invitation on to anyone who might be interested. We hope to create a space for everyone to participate and grow together.

*Join us in creating a safe space where you can explore, release, and transform.*

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Workshops & Events

---

### [Do I need to be ill to have “therapy”?](https://upliftcounsellingfremantle.com.au/counselling-need-ill-therapy/)

**Published:** May 8, 2017
**Author:** Ajay Hawkes

**Excerpt:** Therapy is about developing better life skills, learning to deal with the difficult emotions we all suffer from, and becoming more able to find lasting peace and happiness.
						

**Content:**

The brief answer is NO! Counselling is for anyone.

I see therapy as being about personal development as much as dealing with life’s difficulties.

Therapy is about developing better life skills. Like learning to deal with the difficult [emotions](https://upliftcounsellingfremantle.com.au/why-do-we-have-painful-emotions/ "Why do we have painful emotions? Suffering is optional.") we all have. Becoming more able to find lasting peace and happiness. It is also about achieving our potential as human beings.

There can be a perception that therapy is only for the mentally ill, or people who are really struggling in some way. That “if I go into therapy there is something wrong with me”

Nothing could be further from the truth!

Therapy is certainly important for those who are affected by mental health issues and for times in our lives when we are hit by big challenges… Challenges in our relationships, our work or our sense of direction and purpose. However, many, many people worldwide access therapy at some point in their lives simply because they would like to fine tune things without having any major issues.

Personally, I started doing personal development work when I was 19, not from any sense of lack. Instead because I found it fascinating to explore my inner landscape and to see what was possible for me! Of course since then I have found the tools and experiences I have gained from therapy have made it easier to cope with the inevitable challenges that life throws at us.

Sometimes we wait till we are in crisis to seek support, and my experience has been that while this is important in can actually be easier to do really good work when we are in a more level place. When we are in a crisis it might be all we can do just to cope and we don’t have the energy to spare to look at underlying causes of the problem.

When we are more level we are in a better position to look at our limiting core beliefs and to change them to something more positive. In this way we are less likely to create dramas and crisis in the future. Counselling can be seen as “preventative medicine”! Preventing such big problems from arising in the first place., and allowing us to live happier and more fulfilling lives.

Therapy is a very useful tool and can benefit most people at some point in their lives.

I focus on Mindfulness based and Somatic psychotherapy which you can read more about [here](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle").

To understand more about my approach to therapy, click [here](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/), or feel free to call me for a quick chat.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained

**Tags:** Counselling, Emotions, mindfulness, Personal Growth, Relationships

---

### [Research into the Power of Somatic Therapy](https://upliftcounsellingfremantle.com.au/somatictherapyresearch/)

**Published:** May 22, 2017
**Author:** Ajay Hawkes

**Excerpt:** A simple question. Does Somatic (meaning the felt sense of the body) therapy work? Has somatic therapy been researched and can it be scientifically shown to work?
						

**Content:**

A simple question. Does Somatic (meaning the felt sense of the body) therapy work? Has somatic therapy been researched and can it be scientifically shown to work?

There are many studies which show that [somatic therapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle") is effective, and there is also “meta-analysis” i.e. analysis of a variety of studies supporting it.

 A recent review of research into body psychotherapy shows that there is a growing body of empirical evidence about the results of this type of therapy. This review finds that the evidence shows “generally good effects” on “depressive and [anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/ "Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety") symptoms, somatisation and social insecurity”. It also shows good results in treating schizophrenia. 1 A multi-centre study showed “significant improvement” after a brief course of therapy. It went onto show that longer term therapy produced “a large effect on all scales”. “These results are lasting according to follow up data”. 2 It is an area which would benefit from further research, but the science so far is very positive and, as I discuss below, the scientific theory which justifies it as an approach is strong.

Peter Levine’s work, Somatic Experiencing, has involved a great deal of research into why working somatically is a good idea. Very briefly, he shows how both animals and humans hold trauma in our bodies and primarily also release it through our bodies. This gives a strong theoretical underpinning to working somatically. His work on trauma, along with Pat Ogden’s work, Sensorimotor Psychotherapy, is mentioned a great deal in literature on working with trauma. In the field of trauma, both their work is becoming widely recognised as a key development in the approach to trauma.

In terms of scientific underpinnings, the acclaimed neurologist, Antonio Demasio’s, work on the somatic marker hypothesis suggests that much of our decision making is made on a bodily level. He also provides a lot of scientific evidence suggesting that even our sense of self is based on our felt sense of our bodies.

So somatic therapy has been shown to be effective in its results, and also has a strong theoretical base.

[Books](https://upliftcounsellingfremantle.com.au/counselling-books/ "Books & Suggested Reading") to look at include:

- Peter Levine “In an unspoken voice, Healing Trauma”
- Pat Ogden “Sensorimotor Psychotherapy: Interventions for Trauma and Attachment”
- Antonio Demasio “Descartes Error”

Details of the studies:

1. Title: Body-oriented psychotherapy: The state of the art in empirical research and evidence-based practice: A clinical perspective.

Journal of Body, Movement & Dance in Psychotherapy, 2009, Vol. 4, No. 2, pp. 135-156.

Author: Röhricht, F.

Available from: http://www.eabp.org/docs/BOPT%20State%20of%20the%20Art.pdf

2. Title: Evaluation of the effectiveness of Body Centred psychotherapy in out patient settings: A multi centre study in Germany & Switzerland.

Journal: Psychotherapie Psychosomatik medizinische Psychologie

Volume 56, 2006, Pages 480-487

Authors: Koemeda-Lutz, M., Kaschke, M., Revenstorf, D., Schermann, T., Weiss, H., & Soeder, U.

English translation available from:

- There is a more recent review of the literature here, titled “The effectiveness of body-orientated psycotherapy: A review of the litereture”:

- And a specific look at PTSD and Somatic Experiencing here:

- Further research articles on the subject are listed here:

Book a session, or click [here](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/ "Psychotherapy in Fremantle") to read about my approach to somatic therapy.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Evidence & Research on Counselling Practices

**Tags:** Counselling, Pat Ogden, Peter Levine, Somatic Experiencing, somatic therapy

---

### [What is mindfulness? Why is it useful?](https://upliftcounsellingfremantle.com.au/what-is-mindfulness-2/)

**Published:** June 9, 2017
**Author:** Ajay Hawkes

**Excerpt:** The human mind likes labels and definitions, so I have gathered some of my favourite answers to the question what is mindfulness from people who have delved deeply into mindfulness and meditation.
						

**Content:**

### **In answer to What is mindfulness? Google’s dictionary has this to say:**

mind·ful·ness

noun: **mindfulness**

1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

That’s a pretty good start, but in a way we are pointing to something indefinable. A finger pointing to the moon is not the moon! To me, mindfulness is an amazing way of becoming more present to your own life, of savouring each moment rather than letting the days and weeks go by in a blur. It is also very useful as a way of dealing with triggering situations, by giving you the space not to overreact and do something you regret. In therapy, it is very helpful to allow us to study what is happening, to process things and to come into contact with our core wounds in a way that helps us to heal them.

The human mind likes labels and definitions, so I have gathered some of my favourite answers to the question what is mindfulness from people who have delved deeply into mindfulness and meditation:

## Quotes:

Lets start with **Jon Kabat-Zinn** one of the founders of mindfulness research:

“Mindfulness is “paying attention in a particular way: on purpose,

in the present moment, nonjudgmentally.”

**[Hakomi](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle") Institute**:

**“**Mindfulness means looking inward, being aware of feelings and sensations in this present moment,”

**Tara Brach:**

“Mindfulness is a way of paying attention moment-to-moment to what’s happening within and around us without judgment. So, said differently, when we attend to the moment-to-moment flow of experience, and recognize what’s happening…fully allowing it, not adding judgment or commentary, then we are cultivating a mindful awareness.”

Expressed more poetically, by **Stephen Rechtshaffen**:

“Mindfulness doesn’t take time, it gives it.

It’s when we slow down that we show up.”

**Jon Kabat-Zinn:**

“Arthur Rubenstein was once asked ….. ‘How do you handle the notes as well as you do?’ The pianist answered, ‘I handle the notes no better than many others, but the pauses – ah! That is where the art resides.’

When you are immersed in doing without being centred, it feels like being away from home. And when you re-connect with being, even for a few minutes, you know it immediately. You feel you are at home, no matter where you are and what problems you face.”

How does it feel to be mindful? Delightful!

#### What is the difference between meditation and mindfulness? They are often confused.

Meditation shares a lot of ground with mindfulness, but the emphasis is more on simply being present as awareness, as loving presence, rather than being present with your experiences which mindfulness focuses on.

**Osho:**

“Meditation is just to be, not doing anything – no action, no thought, no emotion. You just are. ….

It is very simple – a totally relaxed state of consciousness where you are not doing anything. The moment doing enters you become tense; anxiety enters immediately. How to do? What to do? How to succeed? How not to fail? You have already moved into the future. …

Meditation starts by being separate from the mind, by being a witness. That is the only way of separating yourself from anything. If you are looking at the light, naturally one thing is certain: you are not the light, you are the one who is looking at it. ….

Meditation is just being delighted in your own presence; meditation is a delight in your own being.”

And finally, mindfulness and mediation both become part of daily life, of who you are, as **Eckhart Tolle** says:

*“Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your situation.”*

For suggestions of mindfulness practices check [this article](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/), or [book](https://upliftcounsellingfremantle.com.au/contact/ "Contact") in for an appointment.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness Explained

**Tags:** Counselling, Emotions, mindfulness, Mindfulness therapy, Personal Growth

---

### [The Value of Loving Kindness In Counselling](https://upliftcounsellingfremantle.com.au/what-is-loving-kindness/)

**Published:** June 16, 2017
**Author:** Ajay Hawkes

**Excerpt:** Mindfulness allows us to be present with our experience, as people, as therapists and as clients. It allows us to bring difficult material to the surface.
						

**Content:**

“Mindfulness ….. was never intended to be strictly an awareness or attention – regulation exercise. Take away loving kindness and mindfulness is like being forced to watch a frightening scene, close up, under a bright light. That isn’t an experience that most \[people\] need to have.” Christopher Germer

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") allows us to be present with our experience, as people, as therapists and as clients. It allows us to bring difficult material to the surface. It is loving kindness that allows us to process it in a safe way so that the pain doesn’t overwhelm or re-traumatise us.

So how do we coax loving kindness out, instead of following old patterns of beating ourselves up and self-criticism? (Familiar anyone?)

## Unconditional Positive Regard

In counselling terms, Carl Rogers (the originator of person centred therapy) spoke of the importance of the therapist showing unconditional positive regard to the client. When we feel this from our therapist it might be the first time we have felt that from another human being, or it might allow us to feel accepted and cared about when we open up about things we feel pain and shame about and have found difficult to open up about. Perhaps we haven’t even talked about them to anyone before.

A good therapist will be able to help the client to feel accepted and cared for. They will radiate loving kindness or unconditional positive regard strongly enough that we notice it and can absorb it. This experience can be very powerful and help us to take that sense of warmth into our own lives – in how we feel about ourselves and how we relate to the people close to us. [This](https://upliftcounsellingfremantle.com.au/atishas-heart-meditation/ "The Transformational Power of Atisha’s Heart Meditation") hear centred meditation can be a great way to develop loving kindness in your own life.

**Loving Kindness Exercises**
If we have a mindfulness practice ourselves we can also try simple practices that encourage loving kindness. Here are two practices to try:

1. **Enter a mindful state**Try sitting for a few minutes with closed eyes, watching your breath, and feeling the weight of your body in contact with your seat. Use this to centre yourself, to ground and shift your focus from your thoughts to your body and sensations. Then try one of the following exercises, or each in turn.
2. **Imagine looking in the eyes of someone you love**Whilst sitting in mindfulness, watching your breath for instance, remember a time you looked in the eyes of a small baby and how that felt. 
    If that doesn’t work for you try remembering contact with a relative you feel a strong love and affection for. Someone you love without any complications of resentment and so on. Perhaps a well loved grandparent, aunt or uncle. 
    That is generally an experience of unconditional acceptance and love…. By paying attention to how that feels we can learn to feel it more.
3. **Inner smile**Whilst sitting in mindfulness, watching your breath, let a small smile play at edges of your lips. Let that smile build and see how it feels. Perhaps you can also feel a warmth building in your chest or belly. Smiling, even if it is done deliberately, releases feel good chemicals in our nervous system, and this can help us to feel love for ourselves.

And most importantly, don’t take it all too seriously … have some fun!

Click [here](https://upliftcounsellingfremantle.com.au/check-in-with-yourself/) for a mindfulness tool you can use as a quick reset during a busy day.

If you’d like to take it further and really learn to love yourself unconditionally, [somatic psychotherapy ](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/ "Somatic Psychotherapy in Fremantle")can be really helpful.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Mindfulness Explained

**Tags:** Emotions, mindfulness, Mindfulness therapy, somatic therapy

---

### [Discover how to find Mindfulness in daily life](https://upliftcounsellingfremantle.com.au/mindfulness-in-daily-life/)

**Published:** June 23, 2017
**Author:** Ajay Hawkes

**Excerpt:** Often, even if we have a regular mindfulness practice, we can find daily life so busy and stressful that we leave that state of present moment awareness far behind.
						

**Content:**

## **How can we be in a state of mindfulness in daily life?**

Often, even if we have a regular [mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") practice, we can find daily life so busy and stressful that we leave that state of present moment awareness far behind. Consider this, for the whole if human history, most people didn’t ever move faster than walking pace… even the rich would rarely ride on a fast horse. So our bodies are programmed to move at a slow pace through generations of history. Yet we think nothing of jumping in a car and find 60 km an hour quite slow!

What does it do to our nervous systems to be moving at this pace, to be multitasking or to be sitting still and dealing with a frenetic mental activity as we jump from one email to another, and back to another task that the incoming email distracted us from!!

[Stress](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/ "Support for stress and strong emotions:") is the biggest killer in the west, and mindfulness in daily life is a great antidote.

## **Ways to slow down and find mindfulness in daily life:** 

- A great stress buster is to pause between tasks and take three breathes.
- Use natural gaps in activity… like traffic lights or a supermarket queue as opportunities to feel your feet on the ground and to watch your breathing rather than reasons for frustration…. If something is frustrating, be mindful of the frustration: how does it feel in your body, what happens if you breathe into it?
- Walk slowly and treat it as a walking meditation: Notice how you place each foot on the ground
- Take the long way home and walk through a park
- Make sure you take a lunch break rather than eating at your desk… go to the park, get outdoors and breath the air!
- Find small moments of human connection…. Really say hello and goodbye to the supermarket clerk, or to the customer service agent on the phone.
- Take the time to really connect with those close to you when you see them… hug your partner goodbye before leaving for work rather than just running out the door….. and do the same when you arrive home instead of just flopping down on the couch.
- More simple tools for mindfulness are [here](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/).

When we take time we make time. In my experience, small moments of mindfulness in daily life can stop days and weeks from disappearing in a blur and help us to savour life. After all life is not a dress rehearsal, so make the most out of it, rather than forever waiting for a better future!

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** Emotions, mindfulness, Personal Growth, Relationships

---

### [Try these simple tools for mindfulness](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/)

**Published:** July 3, 2017
**Author:** Ajay Hawkes

**Excerpt:** Mindfulness and meditation practices seem like a really good idea, but who has the time, and where do you start? Here are some supportive tools for mindfulness to start or develop your practice!
						

**Content:**

Mindfulness and meditation practices seem like a really good idea, but who has the time, and where do you start? Here are some supportive tools for mindfulness to start or develop your practice! Let me know if you find them useful!

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") is not something we do just in a therapy session or a class, but it permeates everything we do – it becomes who we are! That way all our activities become more present, more joyful and more alive. We are at one with our actions, engaged in the present moment – as Yeats said, “who can tell the dancer from the dance?”. As a useful side effect of being more mindful in our actions, we tend to become less reactive in triggering situations…

In order to develop mindfulness in our daily activities, it is helpful to have regular practices and tools for mindfulness. These include sitting meditations, and also physical practices such as yoga and Tai Chi. Sitting for long periods is often difficult for beginners so it may be better to begin with short periods of sitting (5 – 15 minutes) combined with movement practices.

##  **Resources & tools for mindfulness that may be helpful:**

- Free guided meditations on MP3 and video online
- Find a meditation class – either a secular or a spiritual one depending on your interest
- Tai Chi and Chi Gong classes. Chi Gong is similar to Tai Chi, but without the martial aspect, it is usually done with Tai Chi for health and well being, very powerful!
- Other mindfulness and chi (inner energy or life force) based martial arts particularly Japanese Aikido, or Chinese Xing Yi & Bagua. Also some schools of Kung Fu and Karate and other martial arts have this focus
- Yoga
- Exercise, if done with present moment awareness, once you already have some capacity to be mindful from other practices
- Practice self acceptance: Don’t beat yourself up!
- Be kind to yourself
- More easy for mindfulness exercises are [here](https://upliftcounsellingfremantle.com.au/mindfulness-in-daily-life/).

## Mindfulness is body based 

We are often only aware of our body if it hurts. So use the above practices to become grounded in your body in daily life, and then pay attention to your senses in daily life:

- Hearing
- Vision
- Kinaesthetic (touch and physical sensation) – this is why watching the breath is such a core practice in many traditions
- Taste

## Do a daily 3 step check in of how you are feeling – physically, emotionally and mentally.

1. Name how you are [feeling](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/ "Benefits of mindfulness for painful emotions")
2. Scan your body and notice where those feelings are in your body, and what qualities they have – texture, weight, colour and so on
3. Centre yourself by feeling your feet on your ground and taking 3-4 conscious breaths.

Most importantly, practice something you enjoy! Then it is not hard work to show up for practice, and you are more likely to do it!

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** Emotions, mindfulness, Mindfulness therapy, Personal Growth, Relationships

---

### [Support for stress and strong emotions:](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/)

**Published:** July 14, 2017
**Author:** Ajay Hawkes

**Excerpt:** Being more grounded and present can help in many ways. It can help to stop us being so reactive to triggers, it can also help us to be more aware of our emotions, and more able to process them rather than repress them.

**Content:**

Being more grounded and present can help in many ways. It can help to stop us being so reactive to triggers, it can also help us to be more aware of our emotions, and more able to process them rather than repress them. **It can help with [Stress](https://upliftcounsellingfremantle.com.au/managing-stress/), [Anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/) [Depression](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-counselling-for-depression/) and [Strong Emotions](https://upliftcounsellingfremantle.com.au/control-painful-thoughts-and-emotions/).**

Perhaps most importantly it means that we can savour the moments of life, rather than seeing it all go by in a blur!

When we train ourselves to be more grounded and present, day to day, and in the small things of life, we find that we are more present and able to cope with bigger challenges and triggers. In this way mindfulness or meditation practice is not a separate activity, but becomes part of our daily lives.

#### Here are some simple ways to be more grounded and present.

Try them out, take thirty seconds a few times a day to do them over a week or two and see which ones work for you.

- Notice 5 things: particularly if you feel upset or stressed, take a moment to notice 5 things you are aware of – 5 things you can feel, hear, see or taste, right now. This grounds and centres you and you will be more able to respond appropriately rather than being reactive.
- Take 3 deep breaths – again when stressed, take the time to take some breathes and to notice any tension or rapid breathing. Exhale more slowly that you inhale, which calms your nervous system and reduces stress hormones.
- Become conscious of your body and surroundings when driving – use that time as a meditation, and enjoy the journey! (After all, you do want to be present when in charge of that big hulk of metal!)
- When walking, feel your feet on the ground
- Standing in a queue, or sitting in a waiting room, feel your feet on the ground and witness your breath
- On waking notice if you feel expanded or contracted – any painful feelings or stress are basically a sense of contraction, any pleasant feelings a sense of expansion. Simply take a moment to notice your experience of life as you wake up. This can change your whole day!

#### Be present more present and grounded in your relationships:

- Take the time to connect with your partner:
- On waking, leaving the house, arriving home and before sleep, take the a few moments to really connect – to look in each others eyes, say hello and have a hug
- How are you *really? –* when someone asks you how you are change it from a unconscious “fine” to an opportunity to be mindful of how you really feel.
- In this way mindfulness is a gift to others and can transform your relationships!

#### Notice habitual patterns and become more present with them:

- Our habits are to regret the past and worry about the future
- Leading to attention being scattered and unfocussed
- Leading to knee-jerk, habitual, and unhelpful reactions to challenging events

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/) is waking from life on autopilot. Practised over time, these techniques can bring us out of our unconscious patterns and lead us to a more self-aware and fulfilling life., Depression

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based counselling to assist with stress, Self Help / Mindfulness Tools, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Emotions, mindfulness, Personal Growth, Relationships

---

### [Easily Ground Yourself Through The Day with Mindfulness](https://upliftcounsellingfremantle.com.au/check-in-with-yourself/)

**Published:** July 21, 2017
**Author:** Ajay Hawkes

**Excerpt:** A great way to practice mindfulness is to check in with yourself through the day.
						

**Content:**

Time needed: 5 minutes.

A great way to practice [mindfulness](https://upliftcounsellingfremantle.com.au/article-category/mindfulness-explained/ "Mindfulness Explained") is to check in and to ground yourself through the day.
Try this a few times a day. Any time you are feeling stressed, upset or just have a spare moment.

1. **How am I feeling right now? Check in with yourself and name it.**
2. **Take a few slow breaths and feel your feet on the ground… this creates a supportive container for any difficult feelings**
3. **Notice your body and your emotions. Where do you feel them? How much space do they take up? What do they feel like? You might notice qualities such as a weight, texture or colour.**
4. **Continue to resource yourself with your breath and being aware of your feet on the ground. In this way you learn to more easily ground yourself.**

#### **Benefits**:

A check in with yourself like this will do three things.

- First, we often feel disconnected from our bodies and [emotions](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/why-do-we-have-painful-emotions.jpg "Why do we have painful emotions"). Doing this will help us connect with our bodies and experiences.
- Secondly, it will help us handle our painful experiences and emotions better. This way, we can avoid reacting and taking actions we might regret.
- Thirdly, it will help us be more mindful. Soon, you will feel more present during your day. You will also be more aware of your body and emotions … much more grounded.

This can help with challenges in family and work relationships. It can also help you be more present in daily life. You can learn to appreciate each moment more! As you learn to do this, it will become a helpful resource in tough situations. Start small and grow from there.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** Emotions, mindfulness, Personal Growth, Relationships

---

### [The Transformational Power of Atisha’s Heart Meditation](https://upliftcounsellingfremantle.com.au/atishas-heart-meditation/)

**Published:** August 4, 2017
**Author:** Ajay Hawkes

**Excerpt:** Many “positive thinkers” will encourage you to breath out all your negativity and suffering, and to breath in positivity. This does exactly the opposite ….
						

**Content:**

Here is a very simple heart meditation that I love.

Many “positive thinkers” will encourage you to breath out all your negativity and suffering, and to breath in positivity. This does exactly the opposite ….

It uses the power of compassion and of the heart to transform pain and [suffering](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/why-do-we-have-painful-emotions.jpg "Why do we have painful emotions") into love and joy.

Atisha was a Buddhist teacher from India who spent several years in Tibet. His heart meditation can be done for 30- 40 minutes. The essential method is to breath in suffering, into the centre of your chest, the heart center, and to breath out love. Doing this you might be surprised to find how easy it is. How powerfully the heart can transform suffering into love and compassion. This can dispel a lot of fear of “taking on other people’s negativity”.

#### The meditation

Atisha’s heart meditation can be done in four stages of about ten minutes each, siting in a comfortable, upright position. You can play soft music if you like.

Visualise, or feel that you are breathing all the suffering and pain into your heart centre, in the middle your chest. Then feel that there for a moment or two, feel the love in your heart and watch what happens. Breathe out again, as if your nose was in the centre of your chest. Breathe all that energy of suffering out as love.

1. First breath in your own suffering and breath out love.
2. Secondly breath in the suffering of everyone you know, and breath out love.
3. Third, breath in the suffering of the world and breath out love.
4. Finally just sit and rest, witnessing how you feel

Don’t try to force anything to happen. Tune into your heart and see what it does to the suffering on its own.

If you do this heart meditation regularly for a period of time you will likely notice big changes in how you feel and how you respond to other people. You may also become much more aware of your heart. You may feel more centered in your heart rather than your head in your day to day life.

We are very conditioned to live from our heads, and to solve all of our problems mentally. Of course the thinking mind is a very useful tool. It can become so busy and agitated that it runs the show, when it should be just one part of our make up. Learning to experience life more from the body and the heart is a profoundly different, much more grounded experience. See [my other post](https://upliftcounsellingfremantle.com.au/mind-body-and-heart-connection/) for more on this.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Self Help / Mindfulness Tools

**Tags:** Emotions, mindfulness, Personal Growth, Relationships

---

### [Benefits of mindfulness for painful emotions](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/)

**Published:** August 25, 2017
**Author:** Ajay Hawkes

**Excerpt:** We can feel overwhelmed by painful emotions. Or learn to numb out to them. Mindfulness can help us process them in a useful way.

**Content:**

#### **Why is mindfulness helpful?**

I often find that people come to me with painful emotions that they have suppressed. Or that spill out in unhelpful and destructive behaviour. These emotions might be feeling triggered in your relationship, they might also be a symptom of stress, [anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/) or [depression](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-counselling-for-depression/).

Mindfulness has helped me personally, and I’ve seen others benefit enormously from using mindfulness. It is a great tool to help you with your emotions. Often we can feel swamped and overwhelmed by painful emotions…. Or they hurt so much that we work really hard at holding them at arms length. I find that mindfulness can be a container so that when we feel something painful we are able to hold ourselves without being overwhelmed by the painful emotions. In a way our sense of ourselves is bigger than the emotions, so we can hold the emotions. And then process them, rather than holding them in or just having a tantrum!

#### **How to practice mindfulness?**

The more we practice meditation the more we will find that, as a by product, we are more present, more mindful in our daily lives. Then we reap the benefits of mindfulness. Meditation can be silent sitting or more active practices such as yoga, tai chi, and dance. In fact anything that helps us to be more present in the here and now and in our bodies can be considered a meditation. For more tips on mindfulness practices, have a look [**here**](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/) and [**here**](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/).

It can also be really helpful simply to [**check in** ](https://upliftcounsellingfremantle.com.au/check-in-with-yourself/)with yourself several times a day… To become more aware of your body by feeling your breath or feeling your feet on the ground. Then simply asking yourself “how am I doing?” However you find yourself, take a few conscious breaths and see what difference that makes.

#### **Results?**

I’m not suggesting this is a magic wand that will instantly transform your life. However, I do find that with a little support from mindfulness based counselling or a meditation class people can get fast results. People often report feeling more grounded, more centred and less likely to be triggered by challenging events.

I worked with one particularly receptive person who was having severe panic attacks several times a day, due to some serious childhood trauma. In four sessions working with mindfulness, he stopped having panic attacks! He had also been having terrible nightmares and after eight sessions this reduced dramatically. So working somatically and with mindfulness can have very powerful results. The benefits of mindfulness can effect your whole life!

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based counselling to assist with stress, Self Help / Mindfulness Tools, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Counselling, Emotions, mindfulness, Mindfulness therapy, Personal Growth, Relationships, somatic therapy

---

### [Why do we have painful emotions? Suffering is optional.](https://upliftcounsellingfremantle.com.au/why-do-we-have-painful-emotions/)

**Published:** September 8, 2017
**Author:** Ajay Hawkes

**Excerpt:** The idea that we should feel happy all the time is pretty pervasive in our society… What if challenging emotions are needed to learn about ourselves?
						

**Content:**

**Why don’t we feel good all the time and what are these painful emotions about anyway?**

In my work I often come across people really struggling to deal with their painful [emotions](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/ "Benefits of mindfulness for painful emotions"). Anxiety, stress, depression and relationship issues can all trigger strong emotions that we might repress or feel overwhelmed by. Getting lost in their triggers and their wounds. Perhaps resorting to numbing out with alcohol, food or other dependencies as a painkiller and getting caught up in old patterns that don’t serve them.

The idea that we should feel happy all the time is pretty pervasive in our society… If we were just that bit richer, sexier, younger we would be in bliss… And its just around the corner! Perhaps counselling can make us permanently happy?

Sorry to disappoint you, but while I find that counselling can help us to be more fulfilled, content, to find that things are ok even if they hurt sometimes, I don’t see it as a way of feeling good all the time…. Perhaps that isn’t even desirable….

More on that later.

So why do we feel pain? What is it for? There are a few answers to that … depending on what is going on. Some of it is to do with our wiring as a species. Some of it is to do with our trauma history. And finally some of it is actually about the event that is triggering us! But probably less than we think at the time, when we are upset with our partner or whatever!

**We are hardwired to look for problems…**

The hunter gatherer who was on the lookout for danger tended to live longer and to reproduce. They passed on their genes. Meanwhile the happy go lucky hunter gatherer tended to get eaten by wild animals! So we do have a tendency to focus on the negative, and to produce a fight/flight or stress response to problems. That can cause unnecessary drama in modern life! Nowadays our problems tend to be about relationships and problem solving rather than life threatening emergencies. [Mindfulness](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/) can help us to dissolve these patterns of stress and [painful emotions.](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/) It can create a peaceful container around the event so we can see if the drama is really necessary.

**Even so, painful emotions can be useful, in three different ways:**

1. ****Calls to actio**n**
    Just like physical pain is a sign that something is not right, painful emotions can be a way of telling us to do something different. If our boss is bullying us at work then we are likely to get stressed, upset or angry. Hopefully, we will then talk to our boss or get a new job!
    Alternatively, if we deal with this by cutting off from our emotions we might stay in the situation. We might even deal with it bye drinking more. This would be self-destructive! A bit like holding our hands in a flame, and taking painkillers to deal with it! So listen to those emotions, they are there to tell you something.
2. ****Wounds from the past:****
    Where it can be complicated is that this pain may be more connected to your past than what is happening. For instance, if your partner has not returned your urgent texts and calls all day. You know they are in meetings so have a good reason not to reply, but you might feel triggered anyway. It might bring up feelings of hurt… being unloved and unimportant. This probably has more to do with unresolved childhood wounds than to do with our current relationship. Much as we’d like to blame it all on our partner.
    
    SO it is important to discern between what is to do with current reality and what is about our own past. Rather than just dumping our emotions on our partner. These emotions however are still a sign that something needs to be done… In this case probably get some counselling around your childhood wounds.
3. ****Grief:****
    It may be that someone has died, or we have had another form of loss… A job, a relationship, moving house or other big changes can be a loss that needs grieving. Death and loss are natural processes. Things will always change so we will suffer losses in life. In a way there is nothing wrong… but it is still a loss and it still hurts.
    So we need to give space to the grief in order to process it. In this way the emotion is there to help us to come to terms with the loss and to let go. The only way to do this is to feel the pain and to process it. If this feels really hard to do or overwhelming, then perhaps we never got the tools to process big emotions from our parents. So we might need counselling to support us through the process.
4. **Conclusion**
    So, painful emotions are there for a reason! By feeling them we learn lessons from them and we process the changes that we go through in life. It is natural to feel painful emotions and there would be something wrong if we didn’t feel them. As we mature and we create more space for these emotions, they are not as overwhelming, and they rock us less, but they still hurt. Mindful awareness can even help us to see that the emotions are not our core self.
    Amazingly, we can learn to sense emotions as being more on the periphery. We are the still center of the storm. In this way we can even feel ok with whatever is happening. However much it hurts [we are bigger than the emotion](https://upliftcounsellingfremantle.com.au/control-painful-thoughts-and-emotions/)….
    
    **Pain is inevitable but suffering is optional!**

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based counselling to assist with stress, Self Help / Mindfulness Tools, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Counselling, Emotions, mindfulness, Personal Growth, Relationships

---

### [How can Psychotherapy and Counselling help you? Six key points.](https://upliftcounsellingfremantle.com.au/keys-to-psychotherapy-counselling/)

**Published:** June 2, 2023
**Author:** Ajay Hawkes

**Excerpt:** Transform your inner world using somatic psychotherapy for personal growth.

**Content:**

In our quest for mental well-being and emotional balance, psychotherapy & counselling emerge as a transformative process that supports individuals in navigating the complexities of their inner world. With a blend of compassion, empathy, and evidence-based approaches, psychotherapy provides a safe and nurturing space for healing, self-discovery, and personal growth. In this article, we will delve into the essence of [psychotherapy](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/ "Psychotherapy in Fremantle"), exploring its profound impact on our lives and its role in fostering holistic well-being.

**Understanding Psychotherapy:**

Psychotherapy, often interchangeably referred to as counselling, is a collaborative journey between a trained therapist and an individual seeking support. It is an intentional process that aims to improve mental health, promote self-awareness, and enhance overall well-being. Drawing from various therapeutic approaches, psychotherapy encompasses a range of techniques and modalities tailored to meet the unique needs and goals of each individual. Psychotherapy can be very useful if you’re experiencing ongoing stress, anxiety or depression. It is also helpful for relationship problems.

**Keys to Psychotherapy:**

1. **Establishing a Safe and Supportive Space:**
    Central to psychotherapy is the creation of a safe and non-judgmental environment. Therapists foster trust, confidentiality, and unconditional positive regard, allowing individuals to explore their thoughts, emotions, and experiences freely. This safe space encourages vulnerability, authenticity, and the opportunity for profound self-reflection.
2. **Cultivating Self-Awareness:**
    Psychotherapy serves as a powerful catalyst for self-discovery and self-awareness. Through insightful dialogue and therapeutic techniques, individuals gain a deeper understanding of their emotions, thoughts, and behavioural patterns. This self-awareness enables them to identify and challenge self-limiting beliefs, unhelpful coping mechanisms, and unresolved traumas that may be hindering their growth and well-being.
3. **Healing Emotional Wounds:**
    Psychotherapy provides a healing space for individuals to process and resolve emotional wounds. Skilled therapists employ evidence-based techniques to guide individuals through the exploration of past traumas, unresolved conflicts, and deep-seated [emotions](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/why-do-we-have-painful-emotions.jpg "Why do we have painful emotions"). : addressing these wounds, psychotherapy promotes emotional healing, facilitates personal growth, and cultivates resilience.
4. **Enhancing Coping Skills:**
    One of the core objectives of psychotherapy is to equip individuals with effective coping skills and strategies to navigate life’s challenges. Therapists work collaboratively with clients to develop healthy coping mechanisms, stress management techniques, and problem-solving abilities. These skills empower individuals to face adversity, manage their emotions, and foster resilience in the face of life’s uncertainties.
5. **Facilitating Personal Growth:**
    Psychotherapy is a transformative journey that fosters personal growth and self-actualisation. By exploring underlying beliefs, values, and aspirations, individuals gain clarity about their authentic selves and discover their true passions and potentials. Through this process, psychotherapy supports individuals in aligning their lives with their deepest values, enhancing their relationships, and living more fulfilling lives. For some suggestions for practices to begin a personal growth journey, [look here.](https://upliftcounsellingfremantle.com.au/tools-for-mindfulness/)
6. **What is Self-Actualisation?**
    Self-Actualisation, as described by psychologist Abraham Maslow, is the highest level of psychological development, where individuals strive to reach their fullest potential and become the best version of themselves. It involves aligning one’s actions, values, and goals with their authentic identity. Self-Actualisation encompasses a deep sense of self-awareness, personal growth, and the pursuit of meaningful experiences. Through the transformative journey of psychotherapy, individuals can embark on a path of self-actualisation, embracing their unique talents, passions, and purpose, and living a life that reflects their true essence.

 **In Summary:**

Psychotherapy, or counselling, offers a profound opportunity for healing, self-discovery, and personal growth. With the guidance and support of a skilled therapist, individuals can embark on a transformative journey towards mental well-being and emotional balance. Psychotherapy empowers individuals to navigate life’s challenges with resilience and embrace their true potential. If you are seeking support in your journey towards holistic well-being, psychotherapy may be the transformative pathway that leads you to a fulfilling and enriching life.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Mindfulness based counselling to assist with stress, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Counselling, Emotions, Personal Growth, Psychotherapy

---

### [Banish stress and enhance well-being in 7 steps](https://upliftcounsellingfremantle.com.au/managing-stress/)

**Published:** June 15, 2023
**Author:** Ajay Hawkes

**Excerpt:** What are the best ways to resolve stress in your life? Personalise your steps to banish stress from your life.

**Content:**

## **Introduction**:

In today’s fast-paced and demanding world, we all face stress that can impact our overall well-being. It’s important to have effective strategies in place to manage stress and promote our well-being. In counselling, we offer support and guidance to help people deal with stress. We help individuals build coping skills and improve their quality of life. Let’s explore the pivotal role of [counselling](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/ "Fremantle Counselling Services") in managing stress and promoting well-being.

## 1. Understanding & Managing Stress:

Stress is a common response to the demands and pressures of daily life. When we see a threat or challenge, our bodies trigger the “fight or flight” response. This is a natural survival mechanism. This response prepares us to either confront the threat or flee from it. Physiologically, it involves the release of stress hormones like adrenaline and cortisol. These increase heart rate, elevate blood pressure, and sharpen our sight.

This is a response that is needed for physical danger. Less so for problem solving or relationship issues. In fact those parts of the brain that help us relate to people and think rationally work less well when we’re stressed.

Prolonged fight-flight activation due to chronic stress can have detrimental effects on our well-being. In counselling, we help you to understand the role of fight or flight in the stress response and how it affects your overall health. By identifying stress triggers and developing effective coping strategies, we can better manage the physiological and psychological aspects of stress. Thus leading to improved well-being.

## 2. Identifying Stress Triggers:

In counselling, we learn more about our personal stressors and what adds to our stress. This can help us find and understand the specific things that cause stress. These triggers can come from work, relationships, or personal situations. By understanding these triggers and how fight or flight affects stress, we can create better ways to manage stress.

## 3. Developing Coping Strategies:

In counselling, we equip individuals with a range of coping strategies tailored to their unique needs and circumstances. These strategies may include relaxation techniques, mindfulness practices, time management skills, assertiveness training, and healthy lifestyle choices. We can work with the interplay between stress triggers and the fight or flight response. Then we can learn and implement practical tools to reduce stress and enhance our overall well-being.

## 4. Enhancing Self-Care Practices:

We believe that self-care is essential for managing stress and promoting well-being. Self-care encompasses various activities and practices that nourish and rejuvenate the mind, body, and spirit. Counseling can help us find self-care practices that work for us. These can include exercise, meditation, hobbies, time in nature, and healthy relationships. By focusing on self-care and understanding how the fight or flight response affects stress, we can become stronger. This helps us recharge our energy and manage stress better in our daily lives. For more strategies for stress, [click here.](https://upliftcounsellingfremantle.com.au/more-grounded-and-present/)

## 5. Promoting Emotional Resilience

[Emotional](https://upliftcounsellingfremantle.com.au/benefits-of-mindfulness-painful-emotions/ "Benefits of mindfulness for painful emotions") resilience plays a crucial role in managing stress and enhancing well-being. In counselling, we provide a safe and supportive space for individuals to explore and understand their emotional experiences. This can help you develop emotional intelligence, improve emotional regulation, and cultivate healthy coping mechanisms. By building emotional strength and understanding the fight or flight response, we can handle stress better. This helps us stay positive and recover from setbacks.

## 6. Addressing Underlying Issues:

Stress is often intertwined with underlying issues, such as unresolved past traumas, relationship difficulties, or negative thought patterns. In counselling, we offer a therapeutic environment for individuals to delve into these underlying issues and work towards resolution. By tackling these root causes we can feel less stress, heal from past hurts, and build a strong base for lasting well-being.

## 7. Promoting Work-Life Balance:

In the modern world, work-life balance is essential to managing stress. So it’s important to find strategies to establish healthy boundaries, prioritise self-care, and manage time effectively. By finding a healthy work-life balance and understanding the fight or flight response, we can lower stress. This helps us feel more satisfied and improves our well-being.

## Conclusion:

Managing stress and enhancing well-being are essential components of leading a fulfilling and balanced life. Counselling can offer great support in understanding the fight or flight response. It helps develop coping strategies and build emotional strength. Counselling also addresses underlying issues and promotes a healthy work-life balance. It provides us with the tools and knowledge we need to handle stress, build resilience, and improve our well-being. Seeking counselling support is a proactive step towards managing stress and living a healthier, more balanced life.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Counselling Therapy Explained, Mindfulness based counselling to assist with stress

**Tags:** Fight and flight, stress

---

### [Mindfulness Based Therapy is more than just a coping strategy](https://upliftcounsellingfremantle.com.au/mindfulness-in-psychotherapy/)

**Published:** October 6, 2023
**Author:** Ajay Hawkes

**Excerpt:** Use psychotherapy and counselling to access the power of mindfulness. Settle the stream of busy thoughts and stresses of modern life.

**Content:**

Amid the bustling currents of daily life and the incessant stream of thoughts that occupy our minds, the question arises: How can you, as someone seeking psychotherapy and counselling, fully tap into the potential of [mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?")? In this exploration, we delve deep into the world of mindfulness and reveal how it seamlessly intertwines with your therapeutic journey at “Uplift Counselling” in Fremantle.

**Incorporating Mindfulness into Psychotherapy**

To foster a transformative experience in psychotherapy and counselling, we believe in the power of mindfulness. It’s not just a concept we discuss; it’s a practice we embody. Ajay, your dedicated therapist, starts each day with mindfulness, setting the stage for a therapeutic alliance rooted in presence and authenticity.

**Guiding Your Inner Journey**

With Ajay as your guide, your healing voyage commences. We gently steer your awareness towards the present moment during your sessions. We attentively observe your body language and [emotions](https://upliftcounsellingfremantle.com.au/control-painful-thoughts-and-emotions/ "Can painful thoughts and emotions be controlled?"), creating a bridge to your immediate experience. We may softly acknowledge the emotions you’re experiencing or invite you to observe and recognise them. Our focus lies in comprehending the process of your experience, moving beyond the content of your thoughts.

**How is Mindfulness Used in Therapy?** 
As an essential component of psychotherapy and counselling, mindfulness serves multiple roles in your journey:

1. ****Exploration of Inner Experience:**** Mindfulness serves as a tool to help you become fully aware of your inner experience. Ajay utilizes this mindful state as a foundation for deeper exploration. Together, you delve into your thoughts, emotions, and how you process them.
2. ****Coping with Intensity:**** During intense moments, mindfulness stands as a steadfast resource. Ajay might encourage you to gently regulate your breathing while maintaining full awareness of each breath. This practice empowers you to navigate intense emotions from a grounded perspective.
3. ****Managing Strong Emotions and Trauma:****Mindfulness shines brightly in addressing potent emotions and navigating the shadows of trauma. We often guide clients through a dynamic interplay between challenging emotions or experiences and the unwavering resource that mindfulness offers. Our goal is to prevent re-traumatization while simultaneously assisting you in constructing resilience and mastering emotional regulation. It’s vital to understand that catharsis, though beneficial in specific situations, can be overwhelming for individuals with trauma.
4. ****Mindful Processing of Emotions:**** Once enveloped in a mindful state, we encourage you to explore your emotions and systematically process them from this mindful perspective. You may discover that what once appeared insurmountable has now become approachable and manageable.

**Conclusion: Empowering Your Therapeutic Journey**

Mindfulness serves as an invaluable companion on your path to healing and self-discovery through psychotherapy and counselling. At “Uplift Counselling,” we wholeheartedly commit to crafting a mindful and compassionate space tailored to your personal growth.

As you engage in profound exploration, meticulous processing of your experiences, and the cultivation of resilience through mindfulness, remember that you wield the power to transform your life. Each mindful moment carries you one step closer to comprehending yourself, managing challenges, and unearthing inner serenity.

If you’re prepared to embark on this life-altering journey, we wholeheartedly invite you to take the next step. Consider booking an appointment with Ajay at “Uplift Counselling” in Fremantle, where your therapeutic voyage begins, guided by mindfulness and purpose, as we work together to explore the depths of psychotherapy and counselling.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy, Mindfulness Explained, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** Counselling, mindfulness, Mindfulness therapy

---

### [Breaking Free: A seven point guide to Somatic Psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/)

**Published:** October 12, 2023
**Author:** Ajay Hawkes

**Excerpt:** Somatic Psychotherapy can free you from the exhausting pursuit of happiness, developing a deeper connection to the wisdom of you inner feelings. 

**Content:**

**Introduction**

Are you feeling weary from the relentless pursuit of happiness? Do you ever find yourself entangled in a web of thoughts and worries, yearning for relief? Maybe your [stressed](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/ "7 Proven Mindfulness Tools To Manage Stress And Anxiety Naturally (No Medication Needed)"), anxious or [depressed](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/Counselling-for-Depression.jpg "Counselling-for-Depression")? You’re not alone in this fast-paced world, where the chase for happiness often leads to anxiety and disconnection. Fortunately, there’s an alternative path, a path that involves embracing somatic psychotherapy. This is a transformative journey that will help you reconnect with your body and the present moment.

**1: Escaping the Mental Maze**

Imagine your mind as a complex maze of thoughts, each one tugging you in various directions. This is a common experience that can leave you feeling overwhelmed and detached. An interesting exercise to try is dedicating a few minutes to writing down all the thoughts that come to you. You’ll be surprised by how much of a maze they create!

**2: Rediscovering the Wisdom Within**

[Somatic psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/ "Breaking Free: A seven point guide to Somatic Psychotherapy") encourages you to shift your attention away from the constant hustle of your mind. Instead, it guides you to explore the wisdom residing within your body. It recognises that your body holds a wealth of knowledge. By tuning into your physical sensations, you can uncover profound insights into your emotions and behaviours. Unlike traditional talk therapy, this approach offers a path to genuine contentment.

**3: Dancing with Sensations**

Take a moment to sit in stillness and tune in to the sensations within your body. You might notice tension in your shoulders, a tingling in your fingertips, or the gentle rhythm of your breath. Somatic psychotherapy encourages you to explore these sensations without judgement. These sensations are not to be labelled as good or bad; they are simply part of the exquisite dance of sensations that make up your experience.

**4: Embracing the Uncomfortable**

Here’s a radical concept: discomfort is not an adversary on your quest for contentment; it’s an ally. By leaning into discomfort, you can uncover valuable insights about yourself. Maybe your emotions are telling you something useful. They might be signalling that something in your life needs to change. When you resist or evade uncomfortable sensations, you inadvertently create suffering. This resistance itself is an inner fight, which only adds to your pain. However, by approaching these sensations with curiosity and compassion, you open the door to healing and growth.

**5: The Power of Mindful Presence**

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") is the cornerstone of somatic psychotherapy. It’s about fully inhabiting the present moment without passing judgement. As you become more mindful of your bodily sensations, you also become more attuned to your emotions and thoughts. This heightened awareness empowers you to make choices aligned with your values, leading to greater fulfilment.

**6: Letting Go of the Reins**

In the pursuit of contentment, we often grasp for control over everything—our thoughts, [emotions](https://upliftcounsellingfremantle.com.au/control-painful-thoughts-and-emotions/ "Can painful thoughts and emotions be controlled?"), and circumstances. Somatic psychotherapy teaches us that genuine control comes from letting go. By relinquishing the constant need for control and surrendering to the present moment, you discover profound liberation.

**7: The Healing Expedition**

Somatic psychotherapy is not a quick fix; it’s a transformative expedition into the depths of your body and soul. Along this journey, you may encounter pain, resistance, and uncertainty. Yet, you’ll also uncover resilience, strength, and a profound sense of aliveness. This expedition offers an authentic path to happiness and satisfaction.

**Conclusion: Embrace the Somatic Journey**

In the spirit of exploring somatic psychotherapy, consider stepping away from the treadmill of your mind and immersing yourself in the richness of your body and the present moment. It’s a journey that challenges conventional notions of happiness but ultimately leads to a deeper, more genuine way of living. So, if you’re seeking liberation from the relentless pursuit of contentment, contemplate embarking on the somatic psychotherapy journey. You may discover that the key to your contentment has been within you all along.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Fremantle Counselling Services, Mindfulness based somatic psychotherapy, Therapy based articles on anxiety, Therapy based articles to assist with depression

**Tags:** mindfulness, Personal Growth, somatic therapy

---

### [Mindfulness for Better Sleep: 7 Techniques to Transform Your Rest](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/)

**Published:** September 12, 2024
**Author:** Ajay Hawkes

**Excerpt:** Are you struggling to get a good night’s sleep? You’re not alone. mindfulness can be your key to restful, rejuvenating sleep.

**Content:**

## **Part 1**: Mindfulness for Better Sleep

## **Introduction:** 

Are you struggling to get a good night’s sleep? You’re not alone. Sleep troubles: if you are tossing and turning or waking up in the middle of the night, these things are incredibly common. What if you could bring calm and balance to your sleep patterns using simple mindfulness techniques? [Mindfulness](https://upliftcounsellingfremantle.com.au/article-category/mindfulness-explained/ "Mindfulness Explained") isn’t just for reducing stress or easing anxiety – Mindfulness for Better Sleep: mindfulness can be your key to restful, rejuvenating sleep.

[Stress](https://upliftcounsellingfremantle.com.au/managing-stress/ "Banish stress and enhance well-being in 7 steps") and the fight-or-flight response can disrupt sleep by over-activating the nervous system. When we’re stressed, our body releases cortisol and keeps us alert and makes it difficult to relax. The fight-or-flight response, designed for survival, pushes us into a heightened state of arousal, preventing restful sleep. This activation can lead to sleepless nights filled with racing thoughts and tension. Studies have shown that mindfulness can be a powerful tool for improving sleep. By calming the mind and regulating the nervous system, mindfulness helps to shift the body from this stress-driven state to one of relaxation, promoting deeper and more restorative sleep.

1. **Body Scan Meditation**
    The body scan is a powerful mindfulness tool for better sleep. It can dramatically help release tension before sleep. Lying comfortably in bed, mentally scan your body from your head to your toes. Notice any areas of tension or discomfort and consciously release them. Focusing on your body can help shift your mind away from the day’s stresses, allowing you to relax deeply.
2. **Breathing**: **Mindfulness for Better Sleep**
    Mindful breathing is one of the simplest yet most effective mindfulness techniques for better sleep. Focus on your breath, feeling the rise and fall of your abdomen. Count your breaths if that helps. This helps to keep your attention and also signals to your body that it’s time to slow down. By focusing on each breath, you create space for your mind to quieten, promoting sleep.
3. **Progressive Muscle Relaxation**
    Progressive muscle relaxation is a mindfulness exercise where you tense and then relax each muscle group in your body. Start with your feet and work your way up. Hold tension for a few seconds before releasing. This mindfulness-based technique helps to relieve physical stress and create a peaceful state of mind. Alternatively you can simply focus on each muscle group in turn and relax it. Creating Mindfulness for Better Sleep.
4. **Visualisation Meditation**
    Imagine a peaceful scene – a beach, a forest, or a serene place you love. Engage all your senses in this visualisation – feel the warmth of the sun, hear the gentle sound of waves or rustling leaves. This mindfulness tool can transport your mind away from any worries and create the perfect mental environment for sleep.
5. **Gratitude Reflection**
    Before bed, take a few moments to reflect on things you’re grateful for. This mindfulness practice helps bring positive thoughts to the front of your mind. It also reduces the mental chatter that often keeps us awake at night. Focusing on gratitude helps to shift from worrying thoughts to calming, soothing reflections.
6. **Guided Mindfulness for Better Sleep**
    If you find it difficult to stay focused on your own, try a guided mindfulness meditation for sleep. Many apps or online videos offer sleep-specific meditations, walking you through relaxation techniques. Let someone else do the work while you simply follow along and drift into peaceful rest.
7. **Mindful Journaling**
    Sometimes, our minds are too full for sleep. A mindfulness technique like journaling allows you to release all those swirling thoughts. Spend a few minutes before bed writing down your thoughts and worries. Getting these out of your mind and onto paper can help clear the mental clutter and prepare you for a restful night’s sleep. It can also be helpful at the end of your work day to write down a to do list for the next day. This acts to put to rest any unfinished tasks and allows you to relax into your evening.

## **Conclusion:**

By integrating these mindfulness tools into your evening routine, you can shift from restless nights to deep, restorative sleep. Your mind and body deserve rest – and with these mindfulness practices, you’ll be well on your way to achieving it.

## [Part 2:](https://upliftcounsellingfremantle.com.au/sleep-hygiene-improving-sleep-quality-part-2/) coming soon Sleep hygiene tools for better sleep.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy

**Tags:** mindfulness, Sleep

---

### [Belonging - Somatic Workshop in May](https://upliftcounsellingfremantle.com.au/belonging-saturday-workshop-fremantle/)

**Published:** April 20, 2023
**Author:** Ajay Hawkes

**Content:**

![Somatic workshop in Fremantle Saturday 18 April 2020](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2020/02/flyerforweb-724x1024.jpg "Somatic workshop in Fremantle Saturday 18 April 2020 - Uplift Counselling") ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Workshops & Events

**Tags:** Movement, Personal Growth, somatic therapy, Workshop

---

### [Moving Emotions, Building Resilience](https://upliftcounsellingfremantle.com.au/moving-emotions-building-resilience/)

**Published:** February 5, 2017
**Author:** Ajay Hawkes

**Excerpt:** 2017 workshop for the Beliar Wetlands and Fremantle community

**Content:**

Many of us have been very affected by the destruction of the wetlands and the actions to stop Roe 8.

Harnessing the power of dance, movement and mindfulness practices this event is there to help us to process our emotions. We will begin with a movement meditation, ‘Our Sacred Earth’, which is a unique process that honours our planet. Then we will learn mindfulness tools to stay centred and grounded in triggering situations, whether that is in our lives in general or in future protests.

Ajay Hawkes will be facilitating and Mark Steinward from One Tribe will offer sound healing on Didgeridoo. Ajay is an experienced psychotherapist and mindfulness practitioner.

When: Sunday 19th Feb 2017 from 11-1, followed by optional potluck lunch
Where: Wetlands Centre, 184 Hope Rd
Bring: water, loose clothing, a cushion & a dish to share if you want to eat with us
Cost: Free

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Past Events

**Tags:** Emotions, Mindfulness therapy, Personal Growth, somatic therapy

---

### [Weekend Workshop](https://upliftcounsellingfremantle.com.au/weekend-workshop/)

**Published:** August 14, 2022
**Author:** Ajay Hawkes

**Excerpt:** This is a somatic and movement based weekend workshop in November.

    Book here: www.trybooking.com/CBWED

**Content:**

**To Book, click here: **

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Past Events

**Tags:** Mindfulness therapy, Movement, Personal Growth, Somatic Experiencing

---

### [Sleep Hygiene: Improving Sleep Quality.](https://upliftcounsellingfremantle.com.au/sleep-hygiene-improving-sleep-quality-part-2/)

**Published:** September 19, 2024
**Author:** Ajay Hawkes

**Excerpt:** 12 Essential Tips for Improving Sleep Quality: From bedtime routines to managing anxiety, discover how mindfulness and simple habits can lead to better rest.

**Content:**

## Part 2: 12 Essential Tips for Better Rest.

## Introduction:

In Part 1 of our series on [improving sleep quality](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/ "Mindfulness for Better Sleep: 7 Techniques to Transform Your Rest"), we explored mindfulness techniques like a body scan meditation and mindful breathing to help you drift off into restful slumber. Now, let’s take things a step further by talking about sleep hygiene. Sleep hygiene refers to the habits and practices that support a good night’s sleep. Just like personal hygiene keeps your body healthy, sleep hygiene ensures your mind and body are primed for quality rest.
Good sleep is essential for both physical and mental health, allowing the body and mind to repair, recharge, and function optimally. Without sufficient sleep, we become more vulnerable to stress, anxiety, depression, and weakened physical health. Prioritising restful sleep enhances mental clarity and emotional resilience, making it vital for overall well-being.

## Here are 12 essential practices for improving your sleep quality:

1. **Establish a Consistent Sleep Schedule**
    One of the most effective ways of improving sleep quality is by sticking to a consistent sleep schedule. Our bodies are naturally attuned to a circadian rhythm, which regulates when we feel awake or sleepy. An irregular sleep pattern—such as staying up late on weekends and sleeping in—disrupts this rhythm, making it harder to fall asleep and wake up at the right times.
    Tip: If you’re not sleepy at your usual bedtime, engage in a relaxing activity like reading or meditation until you are.
2. **Know How Much Sleep You Really Need**
    Everyone’s sleep needs differ, and not knowing how much sleep your body requires can lead to ongoing fatigue. Most adults need between 7-9 hours of sleep per night, but some may need slightly more or less. Understanding your unique sleep requirements can help you set a realistic bedtime and wake-up time.
    Tip: Track your sleep patterns over a few weeks to determine how much sleep leaves you feeling most refreshed.
3. **Create a Relaxing Bedtime Routine**
    Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down. This routine could include a warm bath, light stretching, or mindfulness techniques. Avoid stimulating activities like watching TV or using your phone. The blue light from screens interferes with melatonin production, the hormone that regulates sleep.
    Tip: Keep the last hour before bed technology-free to allow your mind to disconnect.
4. **Optimise Your Sleep Environment**
    Your sleep environment plays a crucial role in how well you rest. Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a good quality mattress and pillows, and eliminate distractions such as noise or excessive light.
    Tip: Declutter your bedroom to create a serene space dedicated solely to sleep and relaxation.
5. **Get Physical Activity During the Day**
    Regular physical activity is a powerful tool for improving sleep quality. However, avoid exercising too close to bedtime, as it can leave you feeling energised and make it harder to fall asleep. Aim to finish exercising at least three hours before bed to give your body time to wind down.
    Scientific Insight: Exercise has been shown to increase the time spent in deep sleep, the most restorative phase of sleep. This can help you feel more refreshed the next day.
    Tip: Gentle activities like yoga or stretching in the evening can help ease your body into a restful state without overstimulating it.
6. **Avoid Napping Too Much**
    While short naps can be refreshing, excessive napping—particularly long or late naps—can interfere with your ability to fall asleep at night. Try to limit naps to 20-30 minutes and schedule them earlier in the day to avoid disrupting your nighttime sleep routine.
    Scientific Insight: Napping too close to bedtime can prevent the natural release of oxytocin, a hormone that helps you feel sleepy.
7. **Avoid Spending Too Much Time Awake in Bed**
    Lying awake in bed for extended periods can create a negative association between your bed and wakefulness. It’s important to use your bed only for sleep and sex, or perhaps reading something relaxing in bed. If you can’t fall asleep after 20 minutes, get up and engage in a calming activity until you’re sleepy again.
    Tip: Avoid working, watching TV, or eating in bed to strengthen the mental link between your bed and rest.
8. **Limit Stimulants: Caffeine and Alcohol**
    Be mindful of substances like caffeine and alcohol, which can significantly impact your sleep quality. Caffeine has a half-life of about 5-6 hours, meaning it stays in your system for that time. Avoid caffeine 6-8 hours before bed. Alcohol, while initially relaxing, disrupts your sleep later in the night by interfering with REM sleep.
    Tip: Switch to herbal teas like chamomile in the evening to promote relaxation without stimulating your system.
9. **Keep a Sleep Diary**
    If you struggle with identifying factors affecting your sleep, keeping a sleep diary can provide valuable insight. Track your bedtime routine, sleep quality, and any food or activities that may influence your rest. Over time, patterns will emerge, allowing you to make adjustments to your sleep hygiene.
    Tip: Include mindfulness exercises or note any stressors from the day that might affect your sleep.
10. **Manage Stress and Anxiety**
    [Stress](https://upliftcounsellingfremantle.com.au/managing-stress/ "Banish Stress and Enhance Well-being: 7 steps with Counselling") and [anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/ "Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety") are significant obstacles to quality sleep. Managing them throughout the day makes it easier to unwind at night. Practising mindfulness, meditation, and journaling can help calm your mind before bed. If you experience racing thoughts, try deep breathing or progressive muscle relaxation.
    Scientific Insight: Regular mindfulness meditation has been shown to reduce insomnia and help with improving sleep quality by lowering stress hormones like cortisol.
    Tip: Keep a notepad by your bed to jot down worries or to-do lists, so they don’t keep you up at night.
11. **Worrying About Sleep**
    Worrying about not getting enough sleep can activate the fight-or-flight response, making it even harder to fall asleep. This creates a cycle where stress about sleep keeps you awake. Practising relaxation techniques like mindfulness or deep breathing can calm your nervous system and ease sleep-related anxiety.
    Tip: Reassure yourself that even if you don’t get as much sleep as you’d like, your body will still benefit from the rest it gets.
12. **Avoid Heavy Meals Before Bed**
    Eating large meals late at night can interfere with comfortable sleep, as digestion slows down during sleep. However, going to bed hungry can also disrupt sleep. Strike a balance by eating a light snack if needed.
    Tip: Opt for a sleep-friendly snack like a banana or almonds, which contain sleep-promoting nutrients like melatonin and magnesium.

### Conclusion: Combining Mindfulness with Sleep Hygiene for Restful Nights

Good sleep hygiene, combined with mindfulness techniques, can help with improving sleep quality. By cultivating consistent habits, creating a calming environment, and paying attention to your physical and mental needs, you’ll set yourself up for restful, rejuvenating nights. Small changes can have a profound impact on both your sleep and overall well-being.
Stay tuned for more tips on using [mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-in-daily-life/ "Discover how to find Mindfulness in daily life") to enhance all aspects of your life. If you missed [Part 1](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/ "Mindfulness for Better Sleep: 7 Techniques to Transform Your Rest") of this series, be sure to check it out for effective mindfulness practices to kickstart your journey to better sleep.
By focusing on both [mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") and sleep hygiene, you’re taking a holistic approach to improving sleep quality, which is essential for mental and physical health. Incorporating these practices will help you not only fall asleep faster but also enjoy deeper, more restorative rest.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based counselling to assist with stress, Mindfulness therapy informed sleep tips, Therapy based articles on anxiety

**Tags:** anxiety, mindfulness, Sleep, stress

---

### [7 Proven Mindfulness Tools To Manage Stress And Anxiety Naturally (No Medication Needed)](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/)

**Published:** January 17, 2025
**Author:** Ajay Hawkes

**Excerpt:** Many people are turning to mindfulness as a natural and effective way to find relief.

**Content:**

Stress and anxiety are common challenges in today’s fast-paced world. While medication can be helpful, many people are turning to mindfulness as a natural and effective way to find relief. We can learn to manage stress and anxiety ourselves. We believe in empowering individuals with practical tools for stress management and anxiety relief. Here are seven mindfulness techniques you can start using today to regain balance and calm.

1. **Physiological Sigh**
    The physiological sigh is a natural and effective breathing technique to calm the nervous system. Research shows that it is the fastest way to settle the fight-or-flight system. It is a great way to manage stress and anxiety. It involves taking two quick inhales followed by a long, slow exhale.
    Inhale deeply through your nose for about 2-3 seconds. Then take a second, shorter inhale lasting 1-2 seconds to fully expand your lungs.
    Exhale slowly and completely through your mouth over 5-7 seconds.
    Repeat this process at least 3-5 times to activate your parasympathetic nervous system and reduce stress.
    This technique is particularly helpful during moments of acute anxiety or overwhelm.
2. **Box Breathing**
    Box breathing, also known as four-square breathing, is a tool that helps with relaxation and focus. It’s a perfect way to manage stress and anxiety.
    Inhale through your nose for a count of four.
    Hold your breath for four counts.
    Exhale through your mouth for four counts.
    Hold your breath again for four counts.
    Repeat for 5-10 minutes to settle your heart rate and calm your mind.
    This method is widely used by athletes and professionals to manage stress.
3. **Somatic Grounding with 5-4-3-2-1**
    Somatic grounding involves using your senses to anchor yourself in the present moment. The 5-4-3-2-1 technique is a practical way to do this:
    Name 5 things you can see.
    Identify 4 things you can feel.
    Acknowledge 3 things you can hear.
    Notice 2 things you can smell.
    Focus on 1 thing you can taste.
    This practice is highly effective for reducing anxiety by bringing your attention back to your body and environment.
4. **Alternate Nostril Breathing**
    Alternate nostril breathing, or Nadi Shodhana, is a yogic breathing technique that balances the nervous system.
    Sit comfortably and use your thumb to close your right nostril.
    Inhale deeply through your left nostril.
    Close your left nostril with your ring finger and exhale through your right nostril.
    Inhale through your right nostril, then switch to exhale through your left.
    Repeat this cycle for 5 minutes to create a sense of balance and calm.
    This technique is particularly useful for transitioning from a busy state to relaxation.
5. **Butterfly Hug for Self-Soothing**
    The butterfly hug is a simple somatic tool from trauma-informed practices to calm the nervous system.
    Cross your arms over your chest, placing your hands on your shoulders.
    Tap alternately on each shoulder, mimicking a butterfly’s wings.
    Pair the tapping with slow, deep breaths.
    Continue for a few minutes, focusing on the soothing rhythm and sensation.
    This technique is ideal for self-regulation during moments of distress or anxiety.
6. **Discharge: Allowing Natural Release**
    Discharge is a gentle somatic technique where you notice bodily sensations and allow them to release naturally. This can lead to a spontaneous sense of relief and calm, helping to manage stress and anxiety.
    Find a quiet place to sit or lie down.
    Focus on one sensation at a time, such as tightness, tingling, or warmth.
    Observe with curiosity, without judgement, and allow time for the sensation to shift.
    Common signs of release include deep breaths, yawning, trembling, warmth, sweating, goosebumps, or spontaneous laughter or crying.
    This practice helps your body process stress and find balance.
7. **Resources: Strengthening Inner Calm**
    This technique involves focusing on positive resources that bring you comfort or strength. By visualising or thinking about these resources, you can cultivate a sense of calm and resilience.
    Think of something that makes you feel good or stronger, such as a supportive friend, a favourite activity, a beloved place, an uplifting image, or a spiritual entity.
    Spend a few moments reflecting on this resource and notice its relaxing effect on your body.
    Allow this sense of calm to anchor you in moments of stress or anxiety.

**Integrating Mindfulness Into Your Daily Life**

Mindfulness doesn’t have to be complicated. Small, consistent practices can make a big difference in how you manage stress and anxiety. Whether it’s a few minutes of focused breathing or a somatic grounding exercise, these [techniques](https://upliftcounsellingfremantle.com.au/category/mindfulness-techniques/ "Mindfulenss in daily life") are accessible to everyone.
At Uplift Counselling, we offer tailored support to help you integrate mindfulness into your life. If you’re ready to explore how mindfulness can enhance your well-being, contact us today. Together, we can create a personalised plan to help you achieve greater peace and resilience.

**Discover the transformative power of mindfulness. [Reach out](https://upliftcounsellingfremantle.com.au/contact/ "Contact") to Uplift Counselling for expert guidance on [stress management and anxiety](https://upliftcounsellingfremantle.com.au/category/anxiety/) relief.**

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness tools for Stress & Anxiety

**Tags:** anxiety, mindfulness, stress

---

### [Unlock Personal Transformation: Somatic Counselling and Psychotherapy for Profound Change](https://upliftcounsellingfremantle.com.au/unlock-personal-transformation-somatic-counselling-and-psychotherapy-for-profound-change/)

**Published:** January 23, 2025
**Author:** Ajay Hawkes

**Excerpt:** Personal transformation lies at the heart of personal growth and self-discovery. This journey often comes with challenges, traumas, and limiting beliefs that can hold us back. Somatic counselling and psychotherapy offer powerful approaches to healing by tapping into the wisdom of our bodies and minds.

**Content:**

## **Introduction**

Personal transformation lies at the heart of personal growth and self-discovery. However, this journey often comes with challenges, traumas, and limiting beliefs that can hold us back. [Somatic counselling and psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/) offer powerful approaches to healing by tapping into the wisdom of our bodies and minds. These methods enable individuals to release old patterns, unlock their potential, and create meaningful change. Let’s explore how somatic counselling and psychotherapy empower personal transformation and help individuals achieve lasting growth.

## **What Is Somatic Counselling and Psychotherapy?**

Somatic counselling and psychotherapy acknowledge that past experiences and traumas are stored not just in our minds but also in our bodies. These unresolved experiences manifest as physical sensations, emotions, and tension patterns. By focusing on the body and its wisdom, these approaches allow individuals to access deeper layers of healing. Unlike traditional talk therapy, somatic methods incorporate body-centered techniques that address the [mind-body-emotion connection](https://upliftcounsellingfremantle.com.au/mind-body-and-heart-connection/), making them particularly effective for fostering personal transformation.

## **The Body-Mind Connection in Personal Transformation**

Our bodies and minds are deeply interconnected, and somatic approaches utilise this link to support personal transformation. By combining body-focused and mind-focused techniques, somatic counselling provides a holistic framework for healing and growth. Practices such as breathwork, [mindfulness](https://upliftcounsellingfremantle.com.au/what-is-mindfulness-2/), body awareness, and movement help individuals tune into their bodily sensations, release blocked energy, and access their inner intelligence. Talk therapy complements these techniques by exploring thoughts, emotions, and beliefs, creating a comprehensive path to transformation and lasting change.

## 
**Unlocking Potential Holistically**

Somatic counselling and psychotherapy address the root causes of challenges, offering an opportunity for profound personal transformation. By exploring the connections between bodily sensations, emotions, thoughts, and behaviours, individuals gain deeper self-understanding. This holistic approach better facilitates the release of old patterns, traumas, and limiting beliefs. Embracing the mind-body connection empowers individuals to harness their inner resources and unlock their full potential, creating [lasting and meaningful change](https://upliftcounsellingfremantle.com.au/mindfulness-therapy-research-facts-friendly/).

## 
**Healing Trauma and Enhancing Emotional Well-Being**

Trauma and emotional wounds can significantly impact our beliefs, behaviours, and quality of life. Somatic counselling and psychotherapy provide effective tools for trauma resolution and emotional healing, both crucial aspects of personal transformation. By working with the body’s wisdom and engaging in therapeutic dialogue, individuals can safely process traumatic experiences. This process releases stored trauma, integrates fragmented aspects of the self, and restores emotional well-being, laying the foundation for sustained growth and transformation.

##  **Creating Lasting Change with Therapeutic Support**

The therapeutic relationship is central to somatic counselling and psychotherapy. Skilled therapists create a safe, non-judgmental, and empathic space where individuals can explore and grow. Through attuned presence, therapeutic dialogue, and somatic techniques, therapists guide the integration of mind and body. This support fosters deeper self-connection, enabling personal transformation, healing, growth, and sustainable change.

## 
**Conclusion**

Somatic counselling and psychotherapy offer holistic and transformative paths to personal growth, healing, and self-discovery. By integrating the mind, body, and emotions, these approaches empower individuals to access their inner wisdom and achieve profound personal transformation. If you seek a comprehensive method for personal growth and healing, somatic counselling and psychotherapy can help you unlock your full potential and lead an empowered, fulfilling life.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Mindfulness based somatic psychotherapy

**Tags:** Counselling, Personal Growth, Somatic Experiencing, somatic therapy

---

### [Psychotherapy Workshop](https://upliftcounsellingfremantle.com.au/psychotherapy-workshop/)

**Published:** May 9, 2021
**Author:** Ajay Hawkes

**Excerpt:** Psychotherapy Workshop, running on regular Thursday evenings near Fremantle.

**Content:**

![Mindfulness workshop in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2021/05/Mindfulness-workshop-e1621049807290-723x1024.jpg "Mindfulness workshop in Fremantle - Uplift Counselling") ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Past Events

**Tags:** Workshop

---

### [Somatic Healing Workshop](https://upliftcounsellingfremantle.com.au/somatic-healing-workshop/)

**Published:** February 19, 2020
**Author:** Ajay Hawkes

**Excerpt:** Join us in this experiential and deeply nourishing exploration of what it is like to feel safe and connected.

Somatic Healing Workshop to be held on 20/4/20

**Content:**

[![Somatic workshop](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2020/02/flyerforweb.jpg)](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2020/02/flyerforweb.jpg)

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Past Events

**Tags:** Counselling, Emotions, mindfulness, Mindfulness therapy, Movement, Personal Growth, somatic therapy

---

### [Meditation Workshop](https://upliftcounsellingfremantle.com.au/meditation-workshop/)

**Published:** October 2, 2017
**Author:** Ajay Hawkes

**Excerpt:** This is a past workshop workshop run with Theva Indrasenan. Working together we offered movement based practices and mindfulness exercises to help participants connect and to feel held.
						

**Content:**

This is past example of workshops I run. I am excited to be offering this meditation workshop with Theva Indrasenan. Together we will be offering movement based practices and mindfulness exercises to help us connect and to feel held.

 ![author avatar](https://secure.gravatar.com/avatar/bff2e719f0d3a494335ca02dfa604e3cc0e5c0329199517e6aef8419f07c1c1e?s=300&d=mm&r=g) 

 Ajay Hawkes 

 For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he began working as a trainer, coach and mentor. Now with a Masters degree in social work and hundreds of hours training in Hakomi and as a group leader training Ajay offers a life time of experience and training in his career as a counsellor. Over the years Ajay has worked with a wide range of clients from CEOs to prisoners, building up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth. Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.  [See Full Bio](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/) [    ](https://upliftcounsellingfremantle.com.au/author/ajay-hawkes/)

**Categories:** Past Events

**Tags:** Counselling, Emotions, mindfulness, Mindfulness therapy, Movement, Personal Growth, somatic therapy

---


## Pages

### [Professional Psychotherapy & Counselling in Fremantle](https://upliftcounsellingfremantle.com.au/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![Uplift Counselling Fremantle based somatic and mindfulness therapies](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/uplift-counselling-fremantle-based-somatic-and-mindfulness-therapies.webp "Uplift Counselling Fremantle based somatic and mindfulness therapies - Uplift Counselling")# Counselling in Fremantle

## Somatic & mindfulness-based therapy based in the heart of Fremantle

Passionate about helping you overcome the obstacles in your life, to discover your joy and live your life to the full.

## Therapy that works with mind, body & unconscious patterns

I offer counselling and psychotherapy for anxiety, depression, trauma, relationship difficulties. To embark on meaningful personal growth. My approach combines somatic psychotherapy, mindfulness and careful therapeutic inquiry to help you work with patterns that may feel deeply ingrained, automatic, or hard to shift through insight alone.

Many people who come to do counselling with me are thoughtful and self-aware. They understand their patterns. They can explain their history.

Yet something still feels unresolved.
**You might recognise some of these experiences:**

- Lingering Anxiety
- Automatic reactions that keep taking over
- Relationship patterns which repeat themselves
- A nervous system never quite settles
- A sense of feeling stuck, despite years of reflection or inner work

Somatic psychotherapy works directly with the deeper patterns at the root of these issues.

At Uplift Counselling in Fremantle, I offer somatic psychotherapy and mindfulness-based therapy grounded in the Hakomi Method. This body-mind approach that works not only with thoughts and insight, but also with the deeper patterns held in the nervous system.

The aim is not only to understand what is happening, but to support change at a deeper level, with more steadiness, awareness and choice in how you respond to life.

You’re welcome to get in touch to book a session or arrange a brief introductory call.

## When patterns live in the body

Life experiences – especially trauma and chronic stress – don’t just live in memory. They leave imprints in the body. In the nervous system. In the way emotions move – or stay unresolved.

Over time, these patterns become automatic. Protective. Familiar. You may know exactly why you react the way you do, yet still find the old response keeps happening.

In our work together, we slow things down. Through mindfulness and somatic awareness, we gently explore those patterns as they show up in the present moment. As old experiences are processed and integrated, people often find there is:

- More space.
- More steadiness.
- More choice in how you respond.

This work isn’t about fixing you. It’s about helping you access what’s already there — your capacity for regulation, clarity, resilience and growth.

Some people come because they’re in pain. Others come because they sense there is more available to them — more depth, more presence, more ease in relationships. This work supports both.

## Counselling that works with your nervous system — not just your thoughts

Many forms of therapy focus mainly on thoughts, interpretations and coping strategies. That can be helpful. But for many people, it doesn’t reach the deeper emotional and physiological patterns driving distress.

As one client put it:

“I’ve gone to a fair few counsellors, therapists and coaches in my time. This process feels transformational on a much deeper level. It feels like I’m actively healing psychological wounds.”

Somatic therapy works differently:

- We slow down.
- We become present.
- We notice what your body is already holding.

Through mindfulness and gentle inquiry, you learn how to:

- Regulate your nervous system
- Work safely with trauma responses
- Build emotional regulation skills
- Shift patterns that feel automatic
- Develop real, embodied self-awareness

This isn’t about fighting thoughts with more thoughts. It’s about learning to meet your experience directly – and allowing change to happen from the inside out.

## Counselling for depression, anxiety, relationships & personal growth

I work with people experiencing:

- [Depression](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-counselling-for-depression/ "Lift The Fog of Depression with Somatic Psychotherapy") and low mood
- [Anxiety](https://upliftcounsellingfremantle.com.au/psychotherapy-for-anxiety/ "Calm in the Storm:                                                Mindfulness-Based Somatic Psychotherapy for Anxiety") and chronic [stress](https://upliftcounsellingfremantle.com.au/category/stress/ "Support for stress and strong emotions:")
- [Trauma](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/ "Hakomi Somatic Psychotherapy: A Powerful Path to Deep Healing and Lasting Change") and unresolved past experiences
- [Relationship](https://upliftcounsellingfremantle.com.au/relating-mindfully-awareness/ "Relating mindfully is a powerful gift to your partner") difficulties
- Couples Counselling
- Life transitions
- A sense of being “stuck” in old patterns
- A desire for deeper [personal growth](https://upliftcounsellingfremantle.com.au/unlock-personal-transformation-somatic-counselling-and-psychotherapy-for-profound-change/ "Unlock Personal Transformation: Somatic Counselling and Psychotherapy for Profound Change")
- Building mindfulness, presence and self-understanding

View All Counselling [Services](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/ "Fremantle Counselling Services").

## How I work: Mindfulness Based Somatic Psychotherapy in Fremantle

Mindfulness isn’t a buzzword here — it’s central to how I work.

We use mindfulness to slow things down, to notice what’s happening in the body and emotions, and to create more space to respond rather than react. Over time, this builds emotional regulation and steadiness in challenging situations.

Somatic psychotherapy (Hakomi) takes this further. It gently explores how core beliefs and protective patterns formed – often early in life – and how they continue to shape your reactions today. When these patterns are brought into awareness safely, they can begin to shift.

Some people benefit from brief, focused work — learning practical tools to manage stress and navigate immediate challenges. Others want deeper psychotherapy that works with long-standing patterns.

The approach is tailored to you.

My work may integrate:

- Mindfulness training (relaxation skills)
- Emotional regulation skills
- Psychoeducation
- Trauma-informed somatic psychotherapy
- Acceptance Commitment Therapy tools: 3rd wave CBT (Cognitive Behavioural Therapy)

[Read more about mindfulness-based counselling here.](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?")

[Read more about psychotherapy here.](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/ "Psychotherapy in Fremantle")

If you’d like to explore whether this approach feels right for you, you’re welcome to get in touch to arrange a brief conversation. Details are below.

## What makes this different?

[Hakomi](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/ "Hakomi Somatic Psychotherapy: A Powerful Path to Deep Healing and Lasting Change")-based psychotherapy is experiential. It works in the present moment. It integrates mindfulness, somatic awareness and gentle exploration of beliefs and patterns.

Clients often describe this work as deeper, more experiential and more transformational than approaches that stay mainly at the level of talking and analysis.

## Testimonials

 *“I have been working with Ajay now for just over 8 sessions I think and he has helped me so much connect to my emotions and feeling and be more in my body. I have had many releases and breakthroughs as a result of his work and I would highly recommend it to everyone in need of some healing.”*
 **Many releases and breakthroughs** – by **Igor**
 10th March, 2026   5 / 5 stars 

 *“As a fellow clinician, I have been fortunate to both support Ajay in his therapy groups and receive ongoing clinical supervision from him. Ajay is an exceptionally attuned, compassionate, and skilful therapist. His work is deeply grounded in Hakomi, and the space he holds feels like medicine—settling, clarifying, and quietly transformative.”*
 **Settling, clarifying, and transformative** – by **Ash C**
 5th February, 2026   5 / 5 stars 

 *“Very dedicated to his work and also very knowledgeable. You can tell he does the work himself and takes it very seriously and with passion. I’m absolutely stoked to have found him!”*
 **Highly Recommended** – by **Torben**
 15th January, 2026   5 / 5 stars 

 *“If you have that feeling of being ‘stuck’ and trauma that doesn’t seem to get resolution through standard counselling, somatic therapy is the next best step. The freedom, peace and strength that is beginning to develop is remarkable.”*
 **Freedom, peace and strength** – by **Colette**
 25th March, 2025   5 / 5 stars 

 *“Since my first session 4 months ago I feel like a different person.
The sessions with Ajay have been an incredible experience and have taught me how to allow unresolved emotions to be expressed.”*
 **I feel like a different person** – by **Jay**
 2nd February 2025   5 / 5 stars 

## About Ajay Hawkes – Somatic Psychotherapist in Fremantle

I’ve spent much of my life engaged in meditation and personal development practice. Since 1995, I’ve trained in a range of therapeutic and contemplative modalities, including somatic psychotherapy and mindfulness-based approaches.

I am a Certified Somatic Psychotherapist trained in the [Hakomi](https://upliftcounsellingfremantle.com.au/book-review/body-centered-psychotherapy-the-hakomi-method/ "Body-centered Psychotherapy: The Hakomi Method") Method, and I hold a Master’s degree in Clinical Social Work. I’m also recognised by Medicare as an Accredited Mental Health Social Worker. I continue my own practice and professional supervision to ensure the quality of my work.

I believe it matters that a therapist has real experience of the practices they offer. My aim is to provide a warm, steady and thoughtful space where difficult experiences can be explored safely, and meaningful change can unfold.

Based in Fremantle, I work with people locally and across the wider Perth metro area.

## Medicare rebates and online counselling

If you have a Mental Health Treatment Plan from your GP, you may be eligible for Medicare rebates for sessions.

I also offer online counselling for people across Perth and Australia.

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.

**Jon Kabat-Zinn**

## Quote of the Week

- ![Mindfulenss](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/Mindfulenss-in-daily-life.jpg)  
    
    > “Nobody can stand truth if it is told to him. Truth can be tolerated only if you discover it yourself because then, the pride of discovery makes the truth palatable.”
    > 
    >  – Fritz Perls
    
    ## Interpretation
    
    Therapy is a process of self discovery, based on going inside and finding what the wounded parts need and what our resources are to grow into more mature humans. It’s helpful and in some ways necessary to do that in a supportive relationship, but its also more powerful and lasting when we see things for ourselves than when we’re told them. Then we really understand something deeply from our own experience, rather than just agreeing intellectually.
    
     [Learn more about being mindful in daily life](/mindfulness-in-daily-life/)

## Ready to Take the First Step?

If you’re ready to begin, you can book a session or request a brief introductory call.

Choosing the right therapist matters. If you’d like to see whether this approach feels right for you, you’re welcome to book a session or arrange a brief introductory call.

Based in Fremantle and working with clients across Perth, I offer somatic psychotherapy and mindfulness-based counselling for people seeking not only relief from distress, but deeper and more lasting change.

Contact us below. We’re here to support you.

**We use carbon offsetting for an ethical approach to **Counsellin**g in Fremantle**

---

### [About Ajay](https://upliftcounsellingfremantle.com.au/about-ajay/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/about-ajay-hawkes.webp "about-ajay-hawkes - Uplift Counselling")# About Ajay Hawkes – Fremantle Counselling Services

Ajay began his own journey in mindfulness and body centred therapies in 1995. This grew into a passion for supporting others in their growth, and he has been a counsellor & psychotherapist since 2012.

Ajay grew up in a family where both parents were practising therapists. This provided him with a rich environment for personal growth. He began working as a trainer, coach and mentor in 2004; progressing to offering counselling and psychotherapy in 2012.

Ajay has worked with a wide range of clients from CEOs to prisoners. He built up his experience in a counselling agency, working with alcohol and drug users 1:1 and in men’s groups. Then he went into private practice to offer his work to the general public and to those interested in meditation and personal growth.

*Ajay is based in Fremantle and offers counselling & psychotherapy services to the wider Perth metro area.*

## Training – Masters Degree & Mindfulness Therapies

- Certified Hakomi Psychotherapist: 4 years & 650 hours training in Hakomi, a Mindfulness Based Somatic Psychotherapy
- 600 hours of group leader training with Ananda Sarita
- Masters degree in Social Work (specialised in counselling)
- Medicare status as an Accredited Mental Health Social Worker
- Senior Counsellor (Past employment) at a drug and alcohol agency.
- 12 years of training in a variety of holistic approaches to therapy and healing, including Tibetan, Chinese, Indian & Western modalities

Ajay has completed many years of training in mindfulness and mindfulness based therapies. He trained with teachers for whom he has the greatest respect and gratitude for their influence. Ajay also gained experience in a number of different holistic modalities, before focussing on mindfulness based therapy. He brings the richness of this background to his counselling practice, offering powerful tools for change.

## Approach – Mindfulness, Somatic Therapies & Personal Growth

**Ajay works in a very supportive way, creating a warm, safe space to resolve the issues that may be hindering your growth.** He uses a range of evidence based approaches including:

- Mindfulness Based Somatic Psychotherapy
- Psychoeducation,
- Strengths Based Counselling,
- Acceptance Commitment Therapy (3rd wave CBT)

Ajay has found these approaches to be very effective in his own life as well as in his work with clients. For more detail see [Home Page](https://upliftcounsellingfremantle.com.au/) and Ajay’s author bio.

## Referrals

- Medicare rebates available
- Self-referred
- GP / Medicare
- Specialist
- Other Professionals

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [Somatic Psychotherapy in Fremantle](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-in-fremantle/)

**Published:** January 7, 2025
**Author:** Christopher Heneghan

**Content:**

# Somatic Therapy in Fremantle

Mindfulness based counselling. Helping people grow for over 20 years.

[Call to book](tel:0421476429)

[Contact Ajay](#contact)

## Focusing on Mindfulness & Somatic Psychotherapy

Drawing on many years of training in a variety of modalities, Ajay brings a range of tools and skills to support you on your life journey.

Working with mindfulness and somatic therapies can provide very powerful tools for change. This is the backbone of Ajay’s work, however, he also uses a variety of other proven approaches depending on the needs of the situation.

## Specialising in:

- Emotional overwhelm
- Life challenges
- Low mood
- Pressure or overload
- Mindfulness skills
- Personal growth
- Many other issues
- All minority groups are welcome

### Therapy Approaches

- Somatic (body) and mindfulness based psychotherapy
- Psychodynamic psychotherapy
- Transpersonal psychotherapy
- Brief Therapy
- Psychoeducation / Skills training
- Strengths based counselling
- Acceptance Commitment Therapy (3rd wave Cognitive Behavioural Therapy / CBT)

### My Background and Experience

Ajay has spent his life diving deeply into meditation and personal development work. He has over twenty-five years training and experience in a variety of modalities. Ajay brings the richness of this background to his counselling practice, offering powerful tools for change.

In addition to being a Certified Somatic Psychotherapist, Ajay holds a Master’s degree in clinical social work. He has Medicare recognised status as an Accredited Mental Health Social Worker.

Servicing the wider Perth metro area, he offers counselling & psychotherapy in [Fremantle.](https://upliftcounsellingfremantle.com.au/counselling-fremantle/) Ajay creates a warm safe space to resolve the obstacles to your growth, supporting you to live your life to the full.

### Contact Ajay

Please email, call or use the contact form below to get in touch or make an appointment. My counselling rooms are in Fremantle and easily accessible from Perth and the surrounding area. I look forward to working together.

Call me to book a counselling appointment in my rooms in Fremantle!

- [   0421 476 429](tel:0421%20476%20429)
- [    ajay@upliftcounselling.com.au](mailto:ajay@upliftcounselling.com.au)
- [  Unit 5, 195 High Street Fremantle, WA 6160](https://maps.app.goo.gl/Wzcm1SVPjRz5det28)

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

Name(Required)

Email(Required) 

Phone

Message(Required)

 Submit

---

### [Psychotherapy in Fremantle](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/psychotherapy-perth-balance.webp "psychotherapy-perth-balance - Uplift Counselling")# Psychotherapy in Fremantle

## Somatic psychotherapy grounded in the Hakomi Method

Psychotherapy can offer more than short-term coping strategies. It can help us work with the deeper beliefs, emotional patterns, and ways of responding that shape our lives.

At Uplift Counselling in Fremantle, I offer somatic psychotherapy grounded in the Hakomi Method – a unique form of mindfulness-based psychotherapy. This means the work is not only about talking things through or analysing them from a distance. It is about staying present to what is happening in your mind, body, and emotions as it is happening.

Working in this way gives the therapy more depth. It helps us get closer to the underlying patterns shaping your experience, and it creates the conditions for something new to happen.

Some people come because they are distressed. Others come because they want something deeper than insight alone – more freedom, more self-understanding, and more capacity to live in a way that feels true to them.

*Ajay is trained in Somatic Therapy, attending over four years of in depth training. Hakomi is mindfulness based Somatic psychotherapy.*

## What Is Somatic Psychotherapy?

Somatic psychotherapy is based on the understanding that our life experience is held not only in thought, but in the body.

Often people already understand a lot about themselves. They may know their history. They may be able to explain their patterns clearly. But that does not always mean those patterns have changed.

In body-centred, or somatic, psychotherapy, we talk about what is happening in your life **now** that you find difficult, and how you feel it in your body **now**.

The beauty of working with mindfulness and somatic therapy is that you do not have to painfully relive past events or tell your whole life story to resolve things. Instead, you can safely get in touch with wounded parts of yourself and with unresolved experiences by finding how they are held in your mind, body, and emotions in the present.

That is one of the things that makes the work so powerful. Rather than only talking about the past, we begin to experience how old patterns are still alive now — and that gives us something real to work with.

We can then find out which limiting beliefs were created by these experiences and how that feels. When you experience our limiting beliefs in a felt way, as well as intellectually, it goes much deeper. You can see how these beliefs have been shaping your life.

We can also find out where the belief originated from and what it was in your life that created it.

Hakomi psychotherapy is unusual in that it brings mindfulness directly into somatic psychotherapy.

## Why Hakomi Works Differently

This means we are not only talking about your reactions, beliefs, and feelings. We are learning to observe them carefully as they arise, from a place of mindful awareness. That changes the quality of the work.

When we are mindful, experience slows down. Subtle things become easier to notice. We can begin to see how a belief, an emotional reaction, or a protective pattern is actually organised in the body and nervous system.

This gives the work more depth and more precision.

It also allows us to work gently. Instead of forcing insight or pushing for catharsis, we create the conditions for deeper patterns to reveal themselves and begin to shift.

## How Limiting Beliefs Change

Many of the ways we organise ourselves were learned for good reasons. They may once have helped us cope with hurt, fear, instability, shame, or unmet needs.

Over time, though, these same patterns can begin to narrow our lives. We may become anxious in situations that are not truly dangerous. We may contract in relationships, over-adapt, shut down, brace, or repeat the same emotional loops without really understanding why.

When you experience limiting beliefs in a felt way, and not only intellectually, it goes much deeper. You can begin to see how these beliefs have shaped your life. We can often also find where a belief originated, and what in your experience may have created it.

That is where psychotherapy can begin to move beyond understanding into change.

When people practise mindful awareness repeatedly, they are not only gaining insight — they are also strengthening new ways of responding. Research suggests that mindfulness can support neuroplastic changes in brain function linked to attention, self-regulation, and emotional resilience.

In therapy, this means old reactions can become less automatic. There can be more space, more flexibility, and more choice in how you respond.

## The Process

In somatic psychotherapy, we begin with what is alive in your experience now.

We might explore a stressful situation in your life, a conflict in a relationship, a sense of anxiety, anger, or stuckness, and then look at how this is being held in the body. Often there is a pattern there – a tension, a contraction, an impulse, an emotional response, or a familiar way of organising yourself.

As we stay with that experience mindfully, deeper layers can begin to show themselves

Sometimes this leads to an underlying belief. Sometimes it brings us into contact with a younger or more vulnerable part of you that has been carrying something for a long time. Sometimes it reveals an old protective strategy that made sense once, but is no longer serving you.

We might access the felt sense of a hurt child inside you and deliver a sense of safety to that child, if that is what they are lacking. Or perhaps your inner child needs to know that their needs can be met. When we meet these parts of ourselves, in a mindful state of awareness, we can provide a new healing experience that can then replace the painful feeling.

The point is not to push or overwhelm the system. It is to create enough mindfulness, safety, and support for the deeper pattern to be experienced and understood.

When that happens, new emotional learning becomes possible.

## Relationship and Couples Work

This way of working can also be valuable in relationship and couples therapy.

Often what keeps couples stuck is not only communication problems, but the speed and intensity of the patterns that take over when people feel hurt, criticised, unseen, or alone.

By slowing things down and bringing awareness to what is happening in those moments, it becomes possible to see the pattern more clearly and begin to shift it.

This can support greater understanding, less reactivity, and more genuine contact.

## Mindfulness in Therapy

[Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/ "What is mindfulness?") is central to this work. It helps us stay with experience in a way that is steady, curious, and non-judgemental.

That is part of what gives Hakomi psychotherapy its depth.

## An Inclusive and Respectful Space

I welcome people from all backgrounds and identities. My practice is inclusive and affirming of anyone who has felt marginalised or unseen in broader society. Everyone’s story deserves understanding and respect, and I aim to create a space where you can bring your full self — without having to explain, justify, or shrink who you are.

## Medicare Rebates and Practical Details

If you have a Mental Health Treatment Plan from your GP, you may be eligible for Medicare rebates for sessions with an Accredited Mental Health Social Worker.

## Arrange a First Session

Sessions are available in Fremantle, and online sessions may also be available where appropriate.

If you would like to explore whether this way of working feels right for you, you are welcome to book a session or arrange a brief introductory phone call.

Uplift Counselling is based in Fremantle and works with people across the wider Perth area.

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [What is mindfulness therapy?](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/mindfulness-based-therapy-perth.webp "mindfulness-based-therapy-perth - Uplift Counselling")# What is mindfulness counselling

Mindfulness means paying attention in a particular way. On purpose, in the present moment, and non-judgmentally.

**John Kabat-Zinn**

Mindfulness is a tool used in the meditative traditions. It has become widely used in counselling and therapy. It is very useful because it is a way of observing our experiences without judging them. Without finding painful emotions overwhelming.

Mindfulness is not only a way to calm the mind. In therapy, it becomes a way of bringing awareness to the patterns that shape your life.

At Uplift Counselling in Fremantle, mindfulness-based therapy is woven into the therapy process itself. It helps us slow things down, become more present, and notice what is happening in the mind, body, and emotions as it is happening.

This is part of what gives the work its depth. Rather than staying only at the level of talking, mindfulness helps bring unconscious material into awareness. It allows old patterns, beliefs, and emotional learnings to be seen more clearly and worked with more directly.

For some people this helps with stress, anxiety, or emotional overwhelm. For others it opens the way to deeper psychotherapy and personal growth.

## What Is Mindfulness in Therapy?

Mindfulness, put simply, is paying attention to present experience in a particular way — with awareness, curiosity, and without immediate judgement.

In therapy, this means learning to notice what is happening inside you as it happens. That might include thoughts, feelings, body sensations, impulses, tension, or the felt sense of an experience.

Much of the time we are lost in thought, caught in reactions, or cut off from what we are actually feeling. Mindfulness begins to change that.

It can help create less fusion with thought, less automatic reaction, and more awareness before action. It also helps bring more contact with the body and emotions, and more ability to stay with experience rather than immediately pulling away from it.

In this sense, mindfulness therapy is not separate from the work itself — it is part of how the therapy happens.

## Mindfulness and Meditation: What’s the Difference?

People often use the words mindfulness and meditation interchangeably, but they are not exactly the same.

Mindfulness is a quality of awareness. Meditation techniques are ways of developing it

You could also say they are different applications of the same quality of awareness. Meditation tends more towards pure awareness — a more transcending experience. Mindfulness brings this awareness to your present experience so that you can work with it.

In counselling and psychotherapy, mindfulness does not require you to have a meditation practice already. It can be learned gradually through paying attention to what is happening in simple and practical ways.

Meditation practices can deepen mindfulness. But mindfulness can also be practised in therapy, in relationships, in movement, and in daily life.

## Why Mindfulness Gives Therapy More Depth

One of the limits of insight alone is that people can understand themselves very well without necessarily changing.

They may know why they react in a certain way. They may be able to trace a pattern back to childhood. They may understand the logic of their anxiety, relationship struggles, or self-criticism. But still, in the moment, the same pattern takes over.

Mindfulness changes the quality of this process.

When a person is able to stay present to their experience with enough steadiness, unconscious material begins to come into awareness. Instead of remaining hidden inside automatic reactions, body tension, emotional habits, and old beliefs, it becomes something that can actually be observed.

This is one reason mindfulness can work so deeply. Going through unconscious material can otherwise be endless. A person can talk around it, analyse it, or keep circling the same themes. But when that material is brought into awareness in the present moment, something deeper becomes possible.

There is less automatic reaction. More awareness before acting. More ability to stay with what is there long enough for it to show itself.

That is where therapy begins to move beyond intellectual analysis.

## Mindfulness, Core Beliefs, and New Emotional Learning

Much of what shapes our lives operates outside immediate awareness. Core beliefs about ourselves, others, safety, worth, intimacy, or control can organise our whole experience without us fully seeing them.

Mindfulness helps make these beliefs more visible.

When a belief is experienced not only intellectually, but in a felt way — in the body, emotions, impulses, and inner responses that come with it — it often becomes clear just how much it has been shaping a person’s life.

This kind of awareness can change something. It allows a belief to be met directly, rather than only talked about from a distance.

When people practise mindful awareness therapuetically, they are not only gaining insight — they are also building new ways of responding. Research suggests that mindfulness-based practice can support changes to the brain’s wiring, particularly in areas related to attention, emotional regulation, and self-regulation.

In therapy, that means change is not only conceptual. Over time, new emotional learning can begin to take root. Old reactions can become less automatic. There can be more space, more steadiness, and more freedom in how a person responds.

## How Mindfulness Is Used in a Session

The process of mindfulness in therapy is not about trying to “be calm” or forcing yourself to think positively.

It is about learning to stay with what is real in the present moment, with enough awareness and support that deeper material can safely come into view.

In mindfulness-based therapy, we slow things down enough for an experience to come into awareness more clearly. Rather than immediately analysing, avoiding, or reacting, we begin to notice how it is showing up in the body, emotions, and mind.

This is where mindfulness becomes powerful.

It helps create less fusion with thought and less automatic reaction. It gives more awareness before action, more contact with body and feeling, and more ability to stay with experience long enough for its deeper organisation to become visible.

This also means we can safely get in touch with unresolved experiences and wounded parts of the self, not by painfully reliving the past or retelling your whole story, but by finding how those experiences are being held in your mind, body, and emotions now, in the present.

That gives us something real to work with.

## What Can Change Through Mindfulness-Based Therapy?

The changes that come through mindfulness-based therapy are often subtle at first, but they can be profound.

People often become less caught in thoughts and less driven by automatic reactions. They may find they have more awareness before they act, more contact with what they are actually feeling, and more capacity to stay grounded when something difficult arises.

For some, this means less anxiety, less reactivity, or a greater sense of regulation. For others, it means feeling less cut off from the body, less overwhelmed by emotion, and more able to stay present with experience.

Mindfulness can also change the relationship a person has with themselves.

Instead of being driven by old beliefs and patterns without knowing it, they begin to recognise them. Instead of being fused with every thought or reaction, they begin to hold experience with more perspective and compassion.

This can change a person’s life, not because it is dramatic, but because it changes the way they are with themselves from the inside out.

## Mindfulness Beyond Therapy

Mindfulness can also be developed outside therapy. Here are a few examples of how to do this.

For some people, meditation becomes an important support. There are many different ways to meditate, including sitting cross legged with your eyes closed. It is worth looking into different approaches and seeing what works for you. Movement practices such as yoga, tai chi and mindful walking, can strengthen mindfulness. Through these practices we can learn to come back to present moment experience in daily life.

The key thing is not the form of practice. It is the quality of awareness.

When mindfulness becomes part of life more broadly, it can support the work of therapy and help the changes made in sessions become more integrated.

## A Research-Informed Approach

Mindfulness has a strong evidence base as a support for stress reduction, emotional regulation, and mental wellbeing. Mindfulness has had a great deal of research done into it since the 1970s, and has been shown to be helpful in many different ways.

In practice, what matters is that mindfulness helps people become more aware of their inner patterns and respond to them differently.

That is what makes it such a powerful part of therapy.

## An Inclusive and Respectful Space

I welcome people from all backgrounds and identities. My practice is inclusive and affirming of anyone who has felt marginalised or unseen in broader society. Everyone’s story deserves understanding and respect, and I aim to create a space where you can bring your full self — without having to explain, justify, or shrink who you are.

## Medicare Rebates and Practical Details

If you have a Mental Health Treatment Plan from your GP, you may be eligible for Medicare rebates for sessions with me as an Accredited Mental Health Social Worker.

Sessions are available in Fremantle, and online sessions may also be available where appropriate.

## Arrange a First Session

If you would like to explore whether this way of working feels right for you, you are welcome to book a session or arrange a brief introductory phone call.

Uplift Counselling is based in Fremantle and works with people across the wider Perth area.

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [Contact](https://upliftcounsellingfremantle.com.au/contact/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/Contact-Ajay-Hawkes-Uplift-Counselling.webp "Contact-Ajay-Hawkes-Uplift-Counselling - Uplift Counselling")# Contact Ajay Hawkes – Counselling in Fremantle

If you are considering therapy and would like to ask a question, or arrange an appointment, you are welcome to get in touch.

I offer somatic psychotherapy and counselling in Fremantle for anxiety, trauma, relationship challenges, emotional stress, and personal growth. My approach is warm, grounded, and attentive to both your inner experience and the patterns held in the body.

You can contact me by phone, email, or by using the contact form below.

## Counselling rooms in Fremantle

The practice located in central Fremantle and is easily accessible from East Fremantle, North Fremantle, South Fremantle, White Gum Valley, Beaconsfield, Hilton, Hamilton Hill, Palmyra, O’Connor, Bicton, Melville, Coogee and surrounding areas.

On-site parking is available

## Fees and Medicare

Medicare rebates are available for eligible clients with a Mental Health Treatment Plan.

If you have any questions about this, let me know.

## Qualifications

**Ajay Hawkes MA, AMHSW, CHT**

Certified Hakomi Psychotherapist & Accredited Mental Health Social Worker

## Take the first step

If this way of working feels right for you and you want to arrange an appointment, or if you have any questions, you are welcome to contact me.

 Address 

 **Uplift Counselling Fremantle** 

 195 High Street Fremantle 6160 

 Phone 

  [ +61 0421 476 429 ](tel:+61421476429)  

 Email 

  [ ajay@upliftcounselling.com.au ](mailto:ajay@upliftcounselling.com.au)  

View Map 

View Opening Hours    Monday   09:00 AM – 06:00 PM     Tuesday   09:00 AM – 06:00 PM     Wednesday   09:00 AM – 06:00 PM     Thursday   09:00 AM – 06:00 PM     Friday   09:00 AM – 06:00 PM    

Name(Required)

Email(Required) 

Phone

Message(Required)

 Submit            

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")#### Ajay Hawkes MA, AMHSW, CHT

### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

Medicare rebates available

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

## What is Embodiment?

---

### [Why is Fremantle a good place for therapy?](https://upliftcounsellingfremantle.com.au/counselling-fremantle/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/counselling-fremantle.jpg "Counselling Fremantle - Uplift Counselling")# Why is Fremantle a good place for therapy?

## Styles of therapy – A focus on mindfulness & somatic psychotherapy.

**Fremantle is well known as an enclave for artists, musicians and people with an interest in personal development, yoga and meditation.**

When choosing a therapist, it is important to choose someone who has done their own therapy. Indeed, psychologists, counsellors and psychotherapists are all required to do their own personal therapy. However, the level of commitment and interest individual therapists bring to this varies. Therefore, in Fremantle, there is a high concentration of people who are committed to their own journey, so it is likely that you might find a skilled counsellor in Fremantle.

## Why did I choose Fremantle for my counselling practice?

I emigrated to Australia in 2006, and could have settled anywhere. It’s always been important for me to be surrounded by like minded people, and to have that support around me. I also like to have access to good quality therapists and training in counselling for my professional and personal development.

Obviously, the East Coast has a larger population, and therefore has some excellent trainings on offer. However, I was drawn to Fremantle because of the concentration of like-minded people here, and for the art and music that Fremantle offers. I also like it that I can get to the beach easily, or even out to wild nature in the bush in under an hour. So if I need a break from city life it’s easy….. which is very important for my meditation practice!

For a very isolated city, and maybe because it is isolated, there seem to be some excellent counselling, psychology and psychotherapy trainings in Fremantle. There are also some great yoga trainings, Chi Gong teachers, Mindfulness teachers and so on. All in all I find that this makes Fremantle a very rich place to offer counselling and therapy.

## Resources and information about Fremantle

- [Visit Fremantle Yoga](http://www.fremantleyoga.com/)
- [Bachelor in Counselling at Notre Dame Fremantle](https://www.notredame.edu.au/programs/fremantle/school-of-arts-and-sciences/undergraduate/bachelor-of-counselling)
- [Blue Kelpie – Fremantle Web Design](https://bluekelpie.com.au/web-design-fremantle/)

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [Fremantle Counselling Services](https://upliftcounsellingfremantle.com.au/fremantle-counselling-services/)

**Published:** January 7, 2025
**Author:** Christopher Heneghan

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/counselling-fremantle.webp "counselling-fremantle - Uplift Counselling")# Fremantle Counselling Services

## Somatic psychotherapy and mindfulness-based counselling in Fremantle

I offer somatic psychotherapy and mindfulness-based counselling for anxiety, trauma, relationship challenges and personal growth.

People come to counselling for many different reasons. Sometimes [anxiety or stress](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/ "7 Proven Mindfulness Tools To Manage Stress And Anxiety Naturally (No Medication Needed)") has become too much to keep carrying alone. Sometimes there are relationship patterns that keep repeating, even when you understand them. At other times people sense that something deeper is possible — more steadiness, more awareness, or more freedom in how they respond to life.

At Uplift Counselling in Fremantle, I offer therapy grounded in the Hakomi Method. This is a gentle, mindfulness-based approach that pays attention not only to thoughts and feelings, but also to what is happening in the body and nervous system.

Our past experiences shape us in many ways. They influence how safe we feel, how we respond under pressure, how we relate to other people, and what we come to expect from life. Often these patterns sit beneath conscious awareness, yet they can have a powerful effect on how we live.

Somatic psychotherapy helps bring awareness to these deeper patterns in a safe and respectful way. Rather than working only at the level of thinking, it makes space for what is being held emotionally and physically as well. This often allows change to happen at a deeper level, not just as insight, but in how a person actually feels and responds.

Some people come looking for practical support with something immediate. Others want to work at more depth with patterns that have been with them for a long time. Either way, the work is collaborative, carefully paced, and shaped around what feels right for you.

## Who Comes to This Kind of Therapy

People come to counselling in Fremantle for many different reasons. Some are looking for support with anxiety, relationship difficulties or unresolved experiences from the past.

Others are interested in personal growth and developing greater awareness through mindfulness and psychotherapy.

Somatic therapy can support both.

See [Mindfulness](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/) and [Psychotherapy](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/ "Psychotherapy in Fremantle") pages for more information

## Issues I Commonly Work With

People seek counselling in Fremantle for many different reasons. Here are some examples of how somatic psychotherapy understands the deeper patterns beneath them.

## Anxiety and Chronic Stress

From a somatic perspective, anxiety is not only a thought. It is often a whole-body pattern.

A person may know that something is probably fine, yet still feel tight in the chest, have shallow breath, feel restless, braced, or unable to settle. The whole body is organised around alertness.

In therapy, we work by noticing how that anxiety is showing up in the body. We explore how it is held in the nervous system and what deeper pattern may be underneath it. Often this takes us into issues of safety, control, vulnerability, or long-standing ways of coping.

That is where the work becomes deeper than simply managing symptoms.

## Trauma and Difficult Past Experiences

Trauma is often not only what happened to us, but what our system had to do in order to survive it.

Even when the events are long over, the body may still carry the imprint. A person may become overwhelmed, go numb, dissociate, brace, or react strongly in situations that seem small on the surface.

This is why it is often not enough just to understand the story of what happened.

Somatic psychotherapy works with how unresolved experience is still being carried now. In a mindful and careful way, we begin to contact these patterns without pushing the person back into overwhelm.

Over time, the system can begin to learn that the danger is no longer present, and something that has been frozen or unfinished can start to move again.

## Relationships patterns & Couples

Relationship difficulties are often shaped by patterns that developed long before the current relationship. These patterns can be worked on individually or as a couple.

We may long for closeness and fear it at the same time. We may withdraw, become reactive, over-accommodate, shut down, or repeat familiar dynamics before we have even had time to think.

Somatic psychotherapy helps slow this process down.

By paying attention to what happens internally in moments of contact, hurt, disappointment, or longing, it becomes easier to see the deeper pattern at work. This can bring compassion, but also more choice.

The work is not only about improving communication. It is about understanding the emotional and embodied organisation underneath the relationship pattern.

Couples counselling focuses on these interaction patterns between partners. This helps each person understand and change the automatic responses shaping the relationship.

## Life Transitions and Meaning

Periods of change often bring uncertainty. Relationship changes, career shifts, relocation or loss can unsettle the structures that once gave life a sense of stability.

Counselling provides space to reflect on these transitions and make sense of what is unfolding. Through mindfulness and careful exploration of experience, people often find greater clarity about what matters to them and how they want to move forward.

Difficult transitions can become opportunities for growth and re-orientation.

## Personal Growth and Mindfulness

Not all psychotherapy is about symptom relief.

Sometimes people come because they want to understand why they live the way they do. They may sense that certain beliefs, reactions, or ways of organising themselves have been shaping their lives for a long time. They may function well on the surface, yet still feel constrained, divided within themselves, or not fully able to live from a deeper truth.

Somatic psychotherapy can be powerful here because it brings these deeper organising patterns into awareness in an embodied way. Working from a place of mindfulness can help enormously with this.

A person may begin to see, for example, that they automatically minimise their own needs, tighten around vulnerability, hold back their strength, or organise themselves around pleasing, control, or self-protection. These patterns are often so familiar they can feel like they are just the way we are, when in fact they are learned adaptations.

When they are experienced mindfully and in a felt way, rather than only talked about, there can be a much deeper recognition of how they have shaped a person’s life.

That recognition can be profound. Not because it gives a dramatic insight, but because it allows something old and deeply organised to be met directly.

From there, people often begin to feel less confined by old conditioning. There can be more inner freedom, more aliveness, and a stronger sense of living from what is real rather than from what has merely been adapted to.

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

## How Somatic Psychotherapy Works

Somatic psychotherapy is based on the understanding that our lives are shaped not only by what we think, but also by what our body and nervous system have learned through experience.

Many reactions happen very quickly and automatically. You may notice anxiety in certain situations, a tendency to withdraw in relationships, a habit of staying overly self-controlled, or emotional reactions that seem stronger than the situation itself.

Often these responses made sense at an earlier time in life. They may have been ways of coping, protecting yourself, or adapting to difficult circumstances.

The Hakomi Method works by bringing mindful awareness to these patterns as they appear in the present moment.

Rather than only talking about them from a distance, we pay attention to how they show up in thoughts, emotions, body sensations, impulses and beliefs. This allows the deeper organising patterns underneath experience to become clearer.

When this happens in a space of safety and careful attention, people often begin to experience themselves differently. The nervous system can begin to come out of old protective patterns, and with time there can be more flexibility, regulation and choice.

The aim is not to force change. It is to create the conditions in which change can happen more deeply and more naturally.

## What Happens in a Counselling Session?

Beginning therapy can feel like a big step, and it is very common to be unsure what to expect.

Sessions are conversational, collaborative and grounded in what feels manageable for you. We begin by talking about what has brought you to counselling, what you are struggling with, and what you would like support with.

Because the work is mindfulness-based, there are often moments where we slow things down and pay attention to what is happening in the present moment.

That might include noticing emotions, thoughts, body sensations, impulses, or the way a certain issue is being experienced as we talk about it.

From this place of awareness it often becomes easier to:

- understand emotional reactions more clearly
- regulate the nervous system
- explore underlying beliefs and patterns
- respond differently to difficult situations

Some sessions focus more on practical support and present-day challenges. Others go further into long-standing patterns or unresolved past experiences.

My aim is to create a space where you can explore honestly, at a pace that feels safe enough, and where deeper change can gradually take hold.

## Is This Approach a Good Fit?

This approach often suits people who want more than just strategies, and who are interested in understanding themselves at a deeper level.

You might find this approach helpful if:

- anxiety or emotional reactions feel automatic
- you are curious about mindfulness or body-based approaches
- you want to develop greater emotional awareness and regulation
- you’re interested in personal growth as well as addressing specific challenges
- you’ve already reflected on your patterns but they still repeat themselves

You don’t need any prior experience with mindfulness or meditation. Sessions are paced carefully and adapted to your comfort and needs.
If you’re unsure whether this approach would be a good fit, you’re welcome to arrange a brief introductory phone call.

## FAQ: Common Questions About Counselling

### Do I need to know how to meditate?

No. Mindfulness in therapy is simply about learning to notice what is happening in your present experience with curiosity and without judgement.
It does not require any previous meditation practice.

### How do Medicare rebates work?

If you receive a Mental Health Treatment Plan from your GP, you may be eligible for Medicare rebates for sessions with me.
Your GP can discuss whether this is appropriate for your situation and provide a referral if needed.

### Is online counselling available?

Yes. Sessions can be held via video for people who are unable to attend in person. Online counselling can be helpful for those with living too far from Fremantle to attend in person.

## Counselling in Fremantle

Uplift Counselling is conveniently based in the heart of Fremantle. Easily accessible from the Fremantle train station and by car. On site parking is available.

I work with people in Fremantle and across the wider Perth area.

## Arrange a First Session

If you would like to begin counselling, you are welcome to book a session or arrange a brief introductory phone call.

You can also read more about [mindfulness-based therapy](https://upliftcounsellingfremantle.com.au/mindfulness-counselling-fremantle/) and [somatic psychotherapy](https://upliftcounsellingfremantle.com.au/psychotherapy-in-fremantle/) if you would like to get a better feel for the approach.

---

### [Articles](https://upliftcounsellingfremantle.com.au/articles/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/mindfulness-and-somatic-therapies-articles-1024x256.webp "mindfulness-and-somatic-therapies-articles - Uplift Counselling")# Mindfulness counselling articles

- [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)
    
    [![Spirals of Aliveness - Dance Workshop in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2026/03/SPIRAL-DANCE-e1773918641993.jpeg "Dance workshop - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/spirals-of-aliveness/)
    
    ## [Spirals Of Aliveness](https://upliftcounsellingfremantle.com.au/spirals-of-aliveness/)
    
    A movement-based workshop in North Fremantle blending Osho’s Kundalini Meditation and conscious dance, led by Ajay Hawkes and Stewart Pryor.
    
    [Read More](https://upliftcounsellingfremantle.com.au/spirals-of-aliveness/)
- [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/)
    
    [![Woman celebrating change from Hakomi psychotherapy](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/07/woman-celebrating-change-from-hakomi-psychotherapy.webp "Woman celebrating change from Hakomi psychotherapy - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/)
    
    ## [Hakomi Somatic Psychotherapy: A Powerful Path to Deep Healing and Lasting Change](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/)
    
    Discover the power of gentle, body-based healing through Hakomi Somatic Psychotherapy. Rooted in mindfulness and compassion, Hakomi helps you access unconscious patterns and emotional blocks stored in the body. Hakomi supports deep, lasting transformation without force or overwhelm. Whether you’re navigating trauma, anxiety, or a desire for deeper self-connection, Hakomi offers a safe, respectful path…
    
    [Read More](https://upliftcounsellingfremantle.com.au/hakomi-somatic-psychotherapy-a-gentle-path-to-deep-healing-and-lasting-change/)
- [Counselling Therapy Explained](https://upliftcounsellingfremantle.com.au/category/counselling-therapy-explained/)
    
    [![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/02/Gut-Brain-connection.jpg "Gut Brain connection - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/heal-your-mind-from-the-inside-out-harnessing-the-gut-brain-connection-for-stress-relief-and-emotional-well-being/)
    
    ## [Heal Your Mind from the Inside Out: Harnessing the Gut-Brain Connection for Stress Relief and Emotional Well-being](https://upliftcounsellingfremantle.com.au/heal-your-mind-from-the-inside-out-harnessing-the-gut-brain-connection-for-stress-relief-and-emotional-well-being/)
    
    Introduction When we think of mental health, we often focus on the brain. However, recent research reveals that gut health plays a crucial role in regulating mood, stress levels, and overall well-being. Known as the “second brain,” the gut influences neurotransmitter production, emotional balance, and stress response. This article explores how gut health affects mental…
    
    [Read More](https://upliftcounsellingfremantle.com.au/heal-your-mind-from-the-inside-out-harnessing-the-gut-brain-connection-for-stress-relief-and-emotional-well-being/)
- [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/)
    
    [![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/Personal-Transformation.jpg "Personal Transformation - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/unlock-personal-transformation-somatic-counselling-and-psychotherapy-for-profound-change/)
    
    ## [Unlock Personal Transformation: Somatic Counselling and Psychotherapy for Profound Change](https://upliftcounsellingfremantle.com.au/unlock-personal-transformation-somatic-counselling-and-psychotherapy-for-profound-change/)
    
    Personal transformation lies at the heart of personal growth and self-discovery. This journey often comes with challenges, traumas, and limiting beliefs that can hold us back. Somatic counselling and psychotherapy offer powerful approaches to healing by tapping into the wisdom of our bodies and minds.
    
    [Read More](https://upliftcounsellingfremantle.com.au/unlock-personal-transformation-somatic-counselling-and-psychotherapy-for-profound-change/)
- [Mindfulness tools for Stress & Anxiety](https://upliftcounsellingfremantle.com.au/category/mindfulness-tools-for-stress-anxiety/)
    
    [![7 Mindfulness Techniques](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/Mindfulness-techniques.jpg "Mindfulness techniques - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/)
    
    ## [7 Proven Mindfulness Tools To Manage Stress And Anxiety Naturally (No Medication Needed)](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/)
    
    Many people are turning to mindfulness as a natural and effective way to find relief.
    
    [Read More](https://upliftcounsellingfremantle.com.au/7-proven-mindfulness-tools-to-manage-stress-and-anxiety-naturally-no-medication-needed/)
- [Mindfulness based counselling to assist with stress](https://upliftcounsellingfremantle.com.au/category/stress/), [Mindfulness therapy informed sleep tips](https://upliftcounsellingfremantle.com.au/category/sleep/), [Therapy based articles on anxiety](https://upliftcounsellingfremantle.com.au/category/anxiety/)
    
    [![Improving sleep quality](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/09/Sleep-Hygiene.jpg "Sleep Hygiene - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/sleep-hygiene-improving-sleep-quality-part-2/)
    
    ## [Sleep Hygiene: Improving Sleep Quality.](https://upliftcounsellingfremantle.com.au/sleep-hygiene-improving-sleep-quality-part-2/)
    
    12 Essential Tips for Improving Sleep Quality: From bedtime routines to managing anxiety, discover how mindfulness and simple habits can lead to better rest.
    
    [Read More](https://upliftcounsellingfremantle.com.au/sleep-hygiene-improving-sleep-quality-part-2/)
- [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/)
    
    [![Mindfulness tools for Better Sleep](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/09/Mindfulness-for-Better-Sleep.jpg "Mindfulness for Better Sleep - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/)
    
    ## [Mindfulness for Better Sleep: 7 Techniques to Transform Your Rest](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/)
    
    Are you struggling to get a good night’s sleep? You’re not alone. mindfulness can be your key to restful, rejuvenating sleep.
    
    [Read More](https://upliftcounsellingfremantle.com.au/mindfulness-for-better-sleep-7-techniques-to-transform-your-rest/)
- [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)
    
    [![Osho Dynamic Meditation in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/03/osho-dynamic-meditation-fremantle.jpg "Osho Dynamic Meditation in Fremantle - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/osho-dynamic-meditation-in-fremantle/)
    
    ## [Osho Dynamic Meditation in Fremantle 2024](https://upliftcounsellingfremantle.com.au/osho-dynamic-meditation-in-fremantle/)
    
    Dynamic Meditation is a 5 stage practice using breathwork, movement, and sound to cathartically release emotions, energise the body, and drop into stillness and meditation.
    
    [Read More](https://upliftcounsellingfremantle.com.au/osho-dynamic-meditation-in-fremantle/)
- [Fremantle Counselling Services](https://upliftcounsellingfremantle.com.au/category/fremantle-counselling-services/), [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/), [Therapy based articles on anxiety](https://upliftcounsellingfremantle.com.au/category/anxiety/), [Therapy based articles to assist with depression](https://upliftcounsellingfremantle.com.au/category/depression/)
    
    [![Somatic Psychotherapy Journey](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2023/10/Somatic-psychotherapy-journey.jpg "Somatic Psychotherapy Journey - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/)
    
    ## [Breaking Free: A seven point guide to Somatic Psychotherapy](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/)
    
    Somatic Psychotherapy can free you from the exhausting pursuit of happiness, developing a deeper connection to the wisdom of you inner feelings.
    
    [Read More](https://upliftcounsellingfremantle.com.au/somatic-psychotherapy-journey/)
- [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/), [Mindfulness Explained](https://upliftcounsellingfremantle.com.au/category/mindfulness/), [Therapy based articles on anxiety](https://upliftcounsellingfremantle.com.au/category/anxiety/), [Therapy based articles to assist with depression](https://upliftcounsellingfremantle.com.au/category/depression/)
    
    [![Mindfulness in Psychotherapy](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2023/10/Mindfulness-in-Psychotherapy.jpg "Mindfulness in Psychotherapy - Uplift Counselling")](https://upliftcounsellingfremantle.com.au/mindfulness-in-psychotherapy/)
    
    ## [Mindfulness Based Therapy is more than just a coping strategy](https://upliftcounsellingfremantle.com.au/mindfulness-in-psychotherapy/)
    
    Use psychotherapy and counselling to access the power of mindfulness. Settle the stream of busy thoughts and stresses of modern life.
    
    [Read More](https://upliftcounsellingfremantle.com.au/mindfulness-in-psychotherapy/)

1[2](?query-13-page=2&doing_wp_cron=1788717111.5919110774993896484375)[3](?query-13-page=3&doing_wp_cron=1788717111.5919110774993896484375)[4](?query-13-page=4&doing_wp_cron=1788717111.5919110774993896484375)

[Next Page](/wp-cron.php?doing_wp_cron=1788717111.5919110774993896484375&query-13-page=2)

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [Books & Suggested Reading](https://upliftcounsellingfremantle.com.au/counselling-books/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/uplift-counselling-leaf-on-stump.webp "uplift-counselling-leaf-on-stump - Uplift Counselling")# Books & Suggested Reading for Therapy & Mindfulness

You may want to explore further reading to deepen your understanding of counselling, psychotherapy, or related areas of personal growth. The books below are selected because they combine lived experience with solid theoretical foundations. In my experience, this balance tends to offer a more grounded and useful understanding than theory alone, which can sometimes feel abstract or disconnected from real practice.

The list is organised into the following categories:

- Self Help
- On Therapy
- Brain Science
- Meditation

## Self Help

Learn new skills to help you in different areas of your life.

- ![Dear Lover David Deida](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Dear-Lover-David-Deida.jpeg "Dear Lover David Deida - Uplift Counselling")#### David Deida
    
    ### Dear Lover

    Dear Lover is the long-awaited advanced guide for women on sacred intimacy and spiritual growth through love, sexuality and intimate relationship. Whether you are alone or in relationship, learn how the yearning you feel in your heart to give and receive love fully is the same yearning that every woman feels. Discover how sexuality can be a divine expression of that love yearning: to open without bounds, to be seen and offered without limits, as a divine expression of love.
    
    [Buy Now](https://www.fishpond.com.au/Books/Dear-Lover-Deida-David/9781591792604)
- ![Beyond Codependency Melody Beattie](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Beyond-Codependency-Melody-Beattie.jpg "Beyond Codependency Melody Beattie - Uplift Counselling")#### Melody Beattie
    
    ### Beyond Codependency: And Getting Better All the Time

    You’re learning to let go, to live your life free of the grip of someone else’s problems. And yet you find you’ve just started on the long journey of recovery. Let Melody Beattie, author of the classic, Codependent No More, help you along your way. A guided tour past the pitfalls of recovery, Beyond Codependency is dedicated to those struggling to master the art of self-care. It is a book about what to do once the pain has stopped and you’ve begun to suspect that you have a life to live. It is about what happens next.
    
    [Buy Now](https://www.fishpond.com.au/Books/Beyond-Codependency-Melody-Beattie/9780859248334)
- ![Superior Man David Deida](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Superior-Man-David-Deida.jpeg "Superior Man David Deida - Uplift Counselling")#### David Deida
    
    ### The Way of the Superior Man

    This is David Deida’s acclaimed primary sourcebook on masculine spiritual practice. It is a must-read for every man who wants to live a life of integrity, authenticity, and freedom. Learn how essential it is to know your purpose in the world. Discover the importance of challenge in your life. Understand how your masculine direction gifts your woman as much as her attractive radiance gifts you.
    
    [Buy Now](https://www.fishpond.com.au/Books/Way-of-Superior-Man-David-Deida/9781591792574)
- ![Raising Boys Steve Biddulph](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Raising-Boys-Steve-Biddulph.jpeg "Raising Boys Steve Biddulph - Uplift Counselling")#### Steve Biddulph
    
    ### Raising Boys: Why Boys are Different – How to Help Them Become Happy and Well-Balanced Men

    A word of mouth bestseller which has become one of the best loved and most successful books in the parenting field. With around 20% new material, Steve Biddulph’s Raising Boys is to be re-released this month with some startling new research on what helps – and what harms – boys. In this expanded and updated edition, Steve Biddulph shares and gives practical and honest advice to parents so they can recognise the different stages of boyhood and learn how to raise happy, confident and kind young men. Boys need to be parented in a different way from girls with their own very special psychological and physical make-up. Home, society and education have failed boys badly – and these failures lead to unhappy men who cannot fully become happy, responsible, emotionally-confident adults. While it is essential that boys spend more time learning about manhood from their fathers, Biddulph updates his classic to include helpful information for mothers and single mothers with baby boys.
    
    [Buy Now](https://www.fishpond.com.au/Books/Raising-Boys-Steve-Biddulph/9780008128036)
- ![New Manhood Steve Biddulph](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/New-Manhood-Steve-Biddulph.jpeg "New Manhood Steve Biddulph - Uplift Counselling")#### Steve Biddulph
    
    ### The New Manhood

    THE NEW MANHOOD by Australia’s world renowned family activist, Steve Biddulph, is the most influential book written for generations on the lives of men. For 20 years Steve Biddulph’s groundbreaking MANHOOD and the revised edition, tHE NEW MANHOOD,have had a remarkable impact around the world. thousands of men have reconciled with their fathers, become closer to their children, improved their marriages or made sweeping changes to their lives. Women love the book for giving them a deeper understanding of their husbands and sons. Steve explores the elements of a man’s life that often cause unhappiness, emptiness or frustration. Love, sex, marriage, raising children, friendship, spirituality and finding your true work are amongst many subjects dealt with in an honest and uplifting way. this is a handbook for men of all ages, and for the women who love them.
    
    [Buy Now](https://www.fishpond.com.au/Books/New-Manhood-Steve-Biddulph/9780987419699)
- ![Self Esteem Gael Lindenfield](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Self-Esteem-Gael-Lindenfield.jpeg "Self Esteem Gael Lindenfield - Uplift Counselling")#### Gael Lindenfield
    
    ### Self Esteem: Simple Steps to Develop Self-reliance and Perseverance

    The new updated and fully revised edition of this bestselling title. Poor self-esteem can sabotage relationships and careers, cause self-destructive behaviour and can hold us back from achieving our full potential. In this new updated and fully revised edition of this bestselling title Lindenfield helps us to recover from a deep-seated hurt and cope with knocks to our pride. The beginnings of poor self-esteem usually lie far back in our childhood, but our confidence can easily be knocked in our adult life by criticism and trauma. A practical program that can make us feel more energized and self-reliant than ever before; and ultimately, overcome our doubts and fears to achieve self-fulfilment.
    
    [Buy Now](https://www.fishpond.com.au/Books/Self-Esteem-Lindenfield-Gael/9780722540077)
- ![Self Motivation Gael Lindenfield](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Self-Motivation-Gael-Lindenfield.jpeg "Self Motivation Gael Lindenfield - Uplift Counselling")#### Gael Lindenfield
    
    ### Self Motivation

    A practical self-help guide that reveals what self motivation is, how exactly it can help us and why it is often so elusive. The book includes the 36 secrets of successful self motivation, plus tips for management and parents.
    
    [Buy Now](https://www.fishpond.com.au/Books/Self-Motivation-Gael-Lindenfield/9780722532447)
- ![People Skills Robert Bolton PH.D.](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/People-Skills-Robert-Bolton-PH.D.jpeg "People Skills Robert Bolton PH.D. - Uplift Counselling")#### Robert Bolton
    
    ### People Skills. How to assert yourself, listen to others, and resolve conflicts

    A wall of silent resentment shuts you off from someone you love… You listen to an argument in which neither party seems to hear the other… Your mind drifts to other matters when people talk to you…
    
    [Buy Now](https://www.fishpond.com.au/Books/People-Skills-Robert-Bolton/9780724809233)
- ![Dr Russ Harris Happiness Trap](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Dr-Russ-Harris-Happiness-Trap.jpeg "Dr Russ Harris Happiness Trap - Uplift Counselling")#### Dr Russ Harris
    
    ### The Happiness Trap

    What if almost everything we believed about finding happiness turned out to be inaccurate, misleading, or false? And what if those very beliefs were making us miserable? What if our efforts to find happiness were actually preventing it? A growing body of scientific research suggests that we are all caught in a powerful psychological trap: a vicious cycle, whereby the more we strive for happiness, the more we suffer. This book provides an escape from ‘the happiness trap’, via a revolutionary new development in human psychology: a powerful model for change, known as Acceptance and Commitment Therapy (ACT). ACT helps people to create a rich, full and meaningful life, whilst effectively handling the pain that inevitably comes with it. It achieves this through the use of six powerful principles, which are very different to the ‘common-sense’ strategies suggested in most self-help books. ACT has been clinically proven to be highly effective in a wide range of psychological disorders, ranging from depression and anxiety to drug addiction and schizophrenia. It is no exaggeration to say that ACT is changing the very face of western psychology – and it was recently written up as a major feature article in Time magazine. Interestingly, although ACT is based on cutting-edge psychological research into human cognition, it has many parallels with ancient eastern philosophy. This book shows you how to apply ACT in your own life to increase self-awareness, develop emotional intelligence, enhance relationships, create a sense of meaning and purpose, access a transcendent sense of self, and fundamentally transform painful thoughts and feelings so they have much less impact and influence over your life.
    
    [Buy Now](https://www.fishpond.com.au/Books/Happiness-Trap-Dr-Russ-Harris/9780908988907)

## On Therapy

Some key books on Somatic and Person Centred therapy, aimed at therapists as well as people going to therapy.

- ![The Way of the Physician](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/the-way-of-the-physician.jpg "The Way of the Physician - Uplift Counselling")#### Jacob Needleman
    
    ### The Way of the Physician: Recovering the Heart of Medicine

    In a time when the greatest controversy of medical care seems to be about how best to pay for it, The Way of the Physician brings back fundamental questions of what makes a true healer, what’s involved in the uniquely intimate relationship of doctor and patient, and how we all face the inevitable challenges of maintaining health, dealing with illness, and dying. “A good doctor is a good person.”
    
    [Buy Now](https://www.fishpond.com.au/Books/Way-of-Physician-Jacob-Needleman/9780988802452)
- ![Person Centred Therapy](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/person-centred-therapy.jpeg "Person Centred Therapy - Uplift Counselling")#### Paul Wilkins
    
    ### Person-centred Therapy (100 Key Points)

    Person-centred therapy, based on the ideas of the eminent psychotherapist Carl Rogers, is widely practised in the UK and throughout the world. It has applications in health and social care, the voluntary sector and is increasingly relevant to work with people who are severely mentally and emotionally distressed. This book offers a comprehensive overview and presents the core theories, advances and practices of the approach in a concise, accessible form.
    
    [Buy Now](https://www.fishpond.com.au/Books/Person-centred-Therapy-Paul-Wilkins/9780415452373)
- ![Focussing how to](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/focussing-how-to.jpg "Focussing how to - Uplift Counselling")#### Eugene Gendlin
    
    ### Focusing: How to Open Up Your Deeper Feelings and Intuition

    25th anniversary edition of the classic bestseller ‘Focusing’ is a technique first developed 25 years ago by American psychologist and philosopher Eugene Gendlin. Hugely influential, it offers six specific steps you can take to open up your inner world of deeper feelings and intuition – and shows you how to listen to others with more empathy. Short, very readable and so simple, you wonder why we aren’t taught this fundamental life-skill at school!
    
    [Buy Now](https://www.fishpond.com.au/Books/Focusing-Eugene-T-Gendlin/9781844132201)
- ![Healing Trauma](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Healing-Trauma.jpeg "Healing Trauma - Uplift Counselling")#### Peter Levine
    
    ### Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body

    Researchers have shown that survivors of accidents, disaster, and childhood trauma often en endure lifelong symptoms ranging from anxiety and depression to unexplained physical pain, fatigue, illness, and harmful “acting out” behaviors. Today, professionals and clients in both the bodywork and the psychotherapeutic fields nationwide are turning to Peter A. Levine’s breakthrough Somatic Experiencing(r) methods to actively overcome these challenges.
    
    [Buy Now](https://www.fishpond.com.au/Books/Healing-Trauma-Peter-A-Levine/9781591796589)
- ![In an Unspoken Voice](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/In-an-unspoken-voice.jpeg "In an Unspoken Voice - Uplift Counselling")#### Peter Levine
    
    ### In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness

    Unraveling Trauma in the Body, Brain and Mind a Revolution in Treatment In this culmination of his life s work, Peter A. Levine draws on his broad experience as a clinician, a student of comparative brain research, a stress scientist and a keen observer of the naturalistic animal world to explain the nature and transformation of trauma in the body, brain and psyche.
    
    [Buy Now](https://www.fishpond.com.au/Books/Unspoken-Voice-PHD-Levine-Peter-A-Gabor-Mate/9781556439438)
- ![Grace unfolding](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Grace-unfolding.jpeg "Grace unfolding - Uplift Counselling")#### Ron Kurtz
    
    ### Grace Unfolding: Psychotherapy in the Spirit of the Tao-te-ching

    A sensible and compassionate book that will help those involved in any form of therapy make the best possible use of their time, effort, and money. “A fascinating blend of Eastern spirituality, Western psychotherapy, feminist consciousness, and real caring.”
    
    [Buy Now](https://www.fishpond.com.au/Books/Grace-Unfolding-Greg-Johanson-Ronald-S-Kurtz/9780517881309)
- ![Body centered Psychotherapy](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Body-centered-Psychotherapy.jpeg "Body centered Psychotherapy - Uplift Counselling")#### Ron Kurtz
    
    ### Body-centered Psychotherapy: The Hakomi Method

    A must-read for anyone interested in the body-centered movement in psychotherapy. The Hakomi Method integrates the use of mindfulness, nonviolence, meditation, and holism into a highly original amalgam of therapeutic techniques. Hakomi work incorporates the idea of respect for the wisdom of each individual as a living organic system, organizing matter and energy to maintain its goals and identity.
    
    [Buy Now](https://www.fishpond.com.au/Books/Body-Centered-Psychotherapy-Ron-Kurtz/9780940795235)

## Brain Science

Recent developments in brain science (neurology) in terms of understanding why Somatic Therapy works (Descartes’ Error), why humans get ill from stress (Why Zebras Don’t Get Ulcers), and two books by Norman Doidge on how we can rewire our brains.

- ![Brains Way of Healing](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Brains-Way-of-Healing.jpg "Brains Way of Healing - Uplift Counselling")#### Norman Doidge
    
    ### The Brain’s Way of Healing: Stories of Remarkable Recoveries and Discoveries

    “This is a book of miracles. Fascinating…An absorbing compendium of unlikely recoveries from physical and mental ailments offers evidence that the brain can heal…brings Oliver Sacks to mind.” (Lisa Appignanesi, Observer). The Brain’s Way of Healing explores the astonishing advances in the discovery of neuroplasticity, showing that the brain has its own unique way of healing, only recently uncovered. Norman Doidge discusses a series of remarkable recoveries..
    
    [Buy Now](https://www.fishpond.com.au/Books/Brains-Way-of-Healing-Norman-Doidge/9780141980805)
- ![The Brain that changes itself](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/The-Brain-that-changes-itself.jpeg "The Brain that changes itself - Uplift Counselling")#### Norman Doidge
    
    ### The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science

    Meet the ninety year old doctor, who, with the aid of a few simple exercises, is still practising medicine. His is just one of the incredible stories brain expert Norman Doidge tells as he reveals our brain’s remarkable ability to repair itself through the power of positive thought. In “The Brain That Changes Itself”, Doidge introduces us to the fascinating stories at the cutting edge of the brain science and the emerging discipline of ‘neuroplasticity’.
    
    [Buy Now](https://www.fishpond.com.au/Books/Brain-That-Changes-Itself-Norman-Doidge/9780141038872)
- ![Descartes Error](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Descartes-Error.jpg "Descartes Error - Uplift Counselling")#### Antonio Damasio
    
    ### Descartes’ Error: Emotion, Reason and the Human Brain

    In the centuries since Descartes famously proclaimed, ‘I think, therefore I am,’ science has often overlooked emotions as the source of a person’s true being. Even modern neuroscience has tended until recently to concentrate on the cognitive aspects of brain function, disregarding emotions. This attitude began to change with the publication of “Descartes’ Error”.
    
    [Buy Now](https://www.fishpond.com.au/Books/Descartes-Error-Antonio-Damasio/9780099501640)
- ![Why Zebras Dont Get Ulcers](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Why-Zebras-Dont-Get-Ulcers.jpg "Why Zebras Dont Get Ulcers - Uplift Counselling")#### Robert Sapolsky
    
    ### Why Zebras Don’t Get Ulcers

    Now in a third edition, Robert M. Sapolsky’s acclaimed and successful Why Zebras Don’t Get Ulcers features new chapters on how stress affects sleep and addiction, as well as new insights into anxiety and personality disorder and the impact of spirituality on managing stress. As Sapolsky explains, most of us do not lie awake at night worrying about whether we have leprosy or malaria. Instead, the diseases we fear – and the ones that plague us now – are illnesses brought on by the slow accumulation of damage, such as heart disease and cancer.
    
    [Buy Now](https://www.fishpond.com.au/Books/Why-Zebras-Dont-Get-Ulcers-Robert-M-Sapolsky/9780805073690)

## Meditation

Easy to follow guides on what is meditation and how to meditate.

- ![Guided mindfulness meditation](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Guided-mindfulness-meditation.jpeg "Guided mindfulness meditation - Uplift Counselling")#### Jon Kabat-Zinn
    
    ### Guided Mindfulness Meditation Series 2: Four Training Sessions to Cultivate Awareness \[AUDIO\]

    Guided Mindfulness Meditation Series 2 was designed by Jon Kabat-Zinn as a core training tool to begin and deepen a daily meditation practice, and to bring mindfulness into every aspect of life. Intended to be used in conjunction with his book Wherever You Go, There You Are, these four CD-length programs are a valuable resource that meditators at all experience levels can adapt to their specific needs. They include: Guided sitting meditations the basics of mindfulness meditation.
    
    [Buy Now](https://www.fishpond.com.au/Books/Guided-Mindfulness-Meditation-Series-2-Jon-Kabat-Zinn-Phd/9781622031207)
- ![Full Catastrophe Living](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Full-Catastrophe-Living.jpeg "Full Catastrophe Living - Uplift Counselling")#### Jon Kabat-Zinn
    
    ### Guided: Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

    The landmark work on mindfulness, meditation, and healing, now revised and updated after twenty-five years Stress. It can sap our energy, undermine our health if we let it, even shorten our lives. It makes us more vulnerable to anxiety and depression, disconnection and disease. Based on Jon Kabat-Zinn’s renowned mindfulness-based stress reduction program, this classic, groundbreaking work–which gave rise to a whole new field in medicine and psychology–shows you how to use medically proven mind-body approaches derived from meditation and yoga to counteract stress, establish greater balance of body and mind, and stimulate well-being and healing.
    
    [Buy Now](https://www.fishpond.com.au/Books/Full-Catastrophe-Living-Revised-Edition-Jon-Kabat-Zinn-Thich-Nhat-Hanh-Preface-by/9780345536938)
- ![Wherever you go there you are](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/Wherever-you-go-there-you-are.jpeg "Wherever you go there you are - Uplift Counselling")#### Jon kabat-Zinn
    
    ### Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life

    The time-honored national bestseller, updated with a new afterword, celebrating 10 years of influencing the way we live. When Wherever You Go, There You Are was first published in 1994, no one could have predicted that the book would launch itself onto bestseller lists nationwide and sell over 750,000 copies to date. Ten years later, the book continues to change lives. In honor of the book’s 10th anniversary, Hyperion is proud to be releasing the book with a new afterword by the author, and to share this wonderful book with an even larger audience.
    
    [Buy Now](https://www.fishpond.com.au/Books/Wherever-You-Go-There-You-Are-Jon-Kabat-Zinn/9781401307783)
- ![The power of now](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2019/06/The-power-of-now.jpeg "The power of now - Uplift Counselling")#### Eckhart Tolle
    
    ### The Power of Now: A Guide to Spiritual Enlightenment (The Power of Now)

    To make the journey into “The Power of Now” we need to leave our analytical mind and its false created self, the ego, behind. Surrender to the present moment, where problems do not exist. It is here we find our joy, are able to embrace our true selves and discover that we are already complete and perfect. Although the journey is challenging, Eckhart Tolle offers simple language and a question and answer format to guide us. ‘The Power of Now” aims to transform your thinking.
    
    [Buy Now](https://www.fishpond.com.au/Books/Power-of-Now-Eckhart-Tolle/9780340733509)

---

### [Links](https://upliftcounsellingfremantle.com.au/links/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/uplift-counselling-links-sun-through-leaf.webp "uplift-counselling-links-sun-through-leaf - Uplift Counselling")# Mindfulness & Psychotherapy Links

## Hakomi & Related Modalities

Hakomi is a Mindfulness based somatic (body) psychotherapy.

Somatic Experiencing, Sensorimotor psychotherapy, Acceptance Commitment Therapy (ACT) & Focusing are related modalities.

Hakomi

[](https://hakomiinstitute.com/)

### Somantic Experiencing

### Sensorimotor Psychotherapy

### Acceptance Commitment Therapy (ACT)

### Focusing

[https://focusing.org](https://www.lifeline.org.au)

## Emergencies

### Emergency calls for Australia

000

### Lifeline

24/7 Free Telephone Counselling: 13 11 14

### Samaritans

24/7 Crisis Line: 13 52 47

### Domestic / Family Violence

1−800−799−SAFE(7233)

### Health Direct

24/7 Health Advice: 1800 022 222

## Mental Health

### Beyond Blue

24/7 support for anxiety, depression and suicide.

### Black Dog Institute

A nonprofit organisation dedicated to the diagnosis, treatment, and prevention of mood disorders, including depression, anxiety, and bipolar disorder.

### ADIN

ADIN offers trustworthy information on alcohol, other drugs, and mental health, along with resources such as links to treatment services, research, statistics, guidelines, journals, policies, campaigns, events, curricula, professional development opportunities, and more.

### Alcohol and other Drug (AOD)

The Alcohol and Drug Foundation delivers factual information, resources, and programs aimed at preventing alcohol and drug-related harm in Australian communities.

### Mental Health Care Plan

Medicare subsidised access to a psychologist. GP referrals necessary.

## Kids

### Kids Help Line

Kids Helpline is Australia’s only free, confidential 24/7 online and phone counselling service for young people aged 5 to 25.

### Headspace

Headspace is a free and confidential service
where young people between the ages of 12 – 25
can access friendly youth mental health
professionals.

## Child Abuse

### ASCA

Adults surviving child abuse. This website offers education, workshops and community activities to raise awareness and to help heal this issue.

---

### [Workshops & Events](https://upliftcounsellingfremantle.com.au/workshops-and-events/)

**Published:** December 2, 2024
**Author:** trey

**Content:**

![Psychotherapy Perth balance](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/psychotherapy-perth-balance.jpg "Psychotherapy Perth balance - Uplift Counselling")# Workshops & Events

- [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)
    
    ![Spirals of Aliveness - Dance Workshop in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2026/03/SPIRAL-DANCE-e1773918641993.jpeg "Dance workshop - Uplift Counselling")
    
    ## Spirals Of Aliveness
    
    A movement-based workshop in North Fremantle blending Osho’s Kundalini Meditation and conscious dance, led by Ajay Hawkes and Stewart Pryor.
    
    [Read More](https://upliftcounsellingfremantle.com.au/spirals-of-aliveness/)
- [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)
    
    ![Osho Dynamic Meditation in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/03/osho-dynamic-meditation-fremantle.jpg "Osho Dynamic Meditation in Fremantle - Uplift Counselling")
    
    ## Osho Dynamic Meditation in Fremantle 2024
    
    Dynamic Meditation is a 5 stage practice using breathwork, movement, and sound to cathartically release emotions, energise the body, and drop into stillness and meditation.
    
    [Read More](https://upliftcounsellingfremantle.com.au/osho-dynamic-meditation-in-fremantle/)
- [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)
    
    ![Psychotherapy Workshop Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2023/04/Psychotherapy-Workshop-Fremantle-1-scaled-1.jpg "Psychotherapy Workshop Fremantle - Uplift Counselling")
    
    ## Belonging – Somatic Workshop in May
    
    Ajay Hawkes For more than three decades Ajay has explored mindfulness and body centred therapies. Over time this interest developed into a passion and a career as a counsellor & psychotherapist since 2012. With both parents practising therapists, Ajay grew up in an environment where personal growth and development was the norm. In 2004 he…
    
    [Read More](https://upliftcounsellingfremantle.com.au/belonging-saturday-workshop-fremantle/)

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")### Ajay Hawkes MA, AMHSW, CHT

#### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

**Medicare rebates available**

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

Discover how somatic psychotherapy works with the body as well as the mind, helping you become more aware of what you’re experiencing and support meaningful change.

## What is Embodiment?

What does it mean to feel truly present and at home in your body? This video explores embodiment, the difference between feeling spaced out and grounded. Learn how greater connection with your body can change your experience of yourself and the world.

---

### [Thank You](https://upliftcounsellingfremantle.com.au/thank-you/)

**Published:** September 4, 2025
**Author:** trey

**Content:**

![](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2025/01/Contact-Ajay-Hawkes-Uplift-Counselling.webp "Contact-Ajay-Hawkes-Uplift-Counselling - Uplift Counselling")# Thanks for contacting us! We will get in touch with you shortly.

 Address: 

 **Uplift Counselling Fremantle** 

 195 High Street Fremantle 6160 

 Phone: 

  [ +61 0421 476 429 ](tel:+61421476429)  

 Email: 

  [ ajay@upliftcounselling.com.au ](mailto:ajay@upliftcounselling.com.au)  

View Map 

Opening Hours    Monday   09:00 AM – 06:00 PM     Tuesday   09:00 AM – 06:00 PM     Wednesday   09:00 AM – 06:00 PM     Thursday   09:00 AM – 06:00 PM     Friday   09:00 AM – 06:00 PM    

![Ajay Hawkes – Somatic psychotherapist in Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/11/ajay-hawkes-2021.jpg "ajay-hawkes-2021 - Uplift Counselling")#### Ajay Hawkes MA, AMHSW, CHT

### Fully accredited therapist with extensive experience in personal growth and mindfulness meditation.

Medicare rebates available

![Accredited mental health social worker - Uplift Counselling Fremantle](https://upliftcounsellingfremantle.com.au/wp-content/uploads/2024/12/accredited-mental-health-social-worker.webp "accredited-mental-health-social-worker - Uplift Counselling")

## Introduction to Somatic Psychotherapy

## What is Embodiment?

---


## Categories

### [Self Help / Mindfulness Tools](https://upliftcounsellingfremantle.com.au/category/mindfulness-techniques/)

**Description:** For those new to the practice, or those with many years of experience, there are always new teachings and insights to help you live a richer, more peaceful life.

---

### [Therapy based articles on anxiety](https://upliftcounsellingfremantle.com.au/category/anxiety/)

**Description:** Anxiety can have a profound impact on our day to day lives. Through mindfulness based therapy we can find a greater sense of peace.

---

### [Therapy based articles to assist with depression](https://upliftcounsellingfremantle.com.au/category/depression/)

**Description:** Depression is a leading mental health issue affecting many people. With counselling it is possible to alleviate the symptoms of depression.

---

### [Mindfulness based counselling to assist with stress](https://upliftcounsellingfremantle.com.au/category/stress/)

**Description:** Today's life is lived at a very fast pace with work and family commitments leaving little time to rest and recharge. Mindfulness therapy and practices can help.

---

### [Counselling Therapy Explained](https://upliftcounsellingfremantle.com.au/category/counselling-therapy-explained/)

**Description:** Counselling and mindfulness therapy can help you to find greater tranquility in your life. These articles can help you to understand the way counselling works, and how it can help you.

---

### [Evidence & Research on Counselling Practices](https://upliftcounsellingfremantle.com.au/category/evidence-research/)

**Description:** As a life long learner with a strong interest in personal well being, Ajay has spent considerable time researching evidence based counselling techniques.

---

### [Mindfulness Explained](https://upliftcounsellingfremantle.com.au/category/mindfulness/)

**Description:** Mindfulness is widely used in a variety of therapeutic methodologies and meditative traditions. These articles offer an holistic insight into the practice.

---

### [Past Events](https://upliftcounsellingfremantle.com.au/category/past-events/)

**Description:** Ajay is a trained workshop facilitator, drawing up years of practice and his own personal learnings. Here you will find some past events that Ajay has facilitated.

---

### [Workshops & Events](https://upliftcounsellingfremantle.com.au/category/dance-workshop/)

**Description:** Ajay is a trained workshop facilitator, drawing up years of practice and his own personal learnings. Browse any upcoming events here.

---

### [Mindfulness based somatic psychotherapy](https://upliftcounsellingfremantle.com.au/category/mindfulness-based-somatic-psychotherapy/)

**Description:** Somatic therapy is a body-centric practice that works to release any trauma in the body, allowing you to live a more peaceful life, centred in the present moment. Hakomi is mindfulness based Somatic psychotherapy.

---

### [Fremantle Counselling Services](https://upliftcounsellingfremantle.com.au/category/fremantle-counselling-services/)

**Description:** Drawing from a range of proven psychotherapy disciplines including Somatic Therapy and Embodied Mindfulness approaches such as Hakomi psychotherapy.

---

### [Mindfulness therapy informed sleep tips](https://upliftcounsellingfremantle.com.au/category/sleep/)

**Description:** Running light on sleep can lead to a range of health and wellness complaints. Mindfulness based therapy helps to calm the mind in preparation for rest.

---

### [Mindfulness tools for Stress & Anxiety](https://upliftcounsellingfremantle.com.au/category/mindfulness-tools-for-stress-anxiety/)

**Description:** Mindfulness has proven to be a very helpful tool for resolving stress and anxiety.

---


## Tags

### [Emotions](https://upliftcounsellingfremantle.com.au/tag/emotions/)

---

### [mindfulness](https://upliftcounsellingfremantle.com.au/tag/mindfulness/)

---

### [Personal Growth](https://upliftcounsellingfremantle.com.au/tag/personal-growth/)

---

### [Mindfulness therapy](https://upliftcounsellingfremantle.com.au/tag/mindfulness-therapy/)

---

### [Relationships](https://upliftcounsellingfremantle.com.au/tag/relationships/)

---

### [Counselling](https://upliftcounsellingfremantle.com.au/tag/counselling/)

---

### [Pat Ogden](https://upliftcounsellingfremantle.com.au/tag/pat-ogden/)

---

### [Peter Levine](https://upliftcounsellingfremantle.com.au/tag/peter-levine/)

---

### [Somatic Experiencing](https://upliftcounsellingfremantle.com.au/tag/somatic-experiencing/)

---

### [somatic therapy](https://upliftcounsellingfremantle.com.au/tag/somatic-therapy/)

---

### [Movement](https://upliftcounsellingfremantle.com.au/tag/movement/)

---

### [Workshop](https://upliftcounsellingfremantle.com.au/tag/workshop/)

---

### [Psychotherapy](https://upliftcounsellingfremantle.com.au/tag/psychotherapy/)

---

### [anxiety](https://upliftcounsellingfremantle.com.au/tag/anxiety/)

---

### [Fight and flight](https://upliftcounsellingfremantle.com.au/tag/fight-and-flight/)

---

### [stress](https://upliftcounsellingfremantle.com.au/tag/stress/)

---

### [Depression](https://upliftcounsellingfremantle.com.au/tag/depression/)

---

### [Sleep](https://upliftcounsellingfremantle.com.au/tag/sleep/)

---

### [Gut Brain Connection](https://upliftcounsellingfremantle.com.au/tag/gut-brain-connection/)

---