Thursday, December 29, 2016

Happy & Safe New Year!

With 2017 only a few days away, we wanted to take a quick moment to wish everyone a happy and safe new year! Like every year, 2017 is sure to come with it's own set of challenges, but we know that together we can help get through anything! If you are looking for someone to talk to or help you develop a plan of attack for the unresolved issues in your life, contact us today! We are here to listen and to help.  

Monday, December 19, 2016

Rhythm of Breathing Affects Memory and Fear

Good morning!

Today's featured article comes from  and is entitled 'Rhythm of Breathing Affects Memory and Fear.' This is a great article which digs into the depths of how a new study reports that the rhythm of your breathing can influence neural activity that enhances memory recall and emotional judgement.

Being a holistic healing supporter, we know how important meditation and mindful breathing can be. To learn more about what this study discovered and how it can affect you, visit:

Monday, December 12, 2016

A Happier You: Sharing an article by Eckhart Tolle

Good morning,

Today we are sharing an article from entitled 'A Happier You' written by Eckhart Tolle. This article brings up 10 great points for all of us to keep in mind as we go through our daily routines, especially this time of year!

"The greatest goal you can set this year is to make peace with your life, no matter your circumstances. These 10 powerful insights from Eckhart Tolle will get you started.

Oneness with All Life by Eckhart Tolle

Don't seek happiness. If you seek it, you won't find it, because seeking is the antithesis of happiness. Happiness is ever elusive, but freedom from unhappiness is attainable now, by facing what is rather than making up stories about it.

The primary cause of unhappiness is never the situation but your thoughts about it. Be aware of the thoughts you are thinking. Separate them from the situation, which is always neutral, which always is as it is. There is the situation or the fact, and here are my thoughts about it. Instead of making up stories, stay with the facts. For example, "I am ruined" is a story. It limits you and prevents you from taking effective action. "I have 50 cents left in my bank account" is a fact. Facing facts is always empowering.

See if you can catch the voice in your head, perhaps in the very moment it complains about something, and recognize it for what it is: the voice of the ego, no more than a thought. Whenever you notice that voice, you will also realize that you are not the voice, but the one who is aware of it. In fact, you are the awareness that is aware of the voice. In the background, there is the awareness. In the foreground, there is the voice, the thinker. In this way you are becoming free of the ego, free of the unobserved mind."

Read more:

Monday, December 5, 2016

Healing Sounds for the Holidays

Healing Sounds for the Holidays
Kalpana Shere-Wolfe, MD

"This is a time of year where regardless of our cultural and spiritual backgrounds, we celebrate love, family, peace and hope.  It can be easy to get swept away or overwhelmed with preparations, holiday meals, parties, and gift giving.   As the hustle and bustle of the holiday season approaches, staying grounded and centered can be more important than ever.  Meditation is a wonderful way to achieve this but as the yogis clearly understood stilling the mind is easier said than done.  Sound is a wonderful tool for facilitating meditation – it can soothe, tame and center even the most chaotic and busy minds. Whether you are a novice or a long time meditator, sacred sound can keep peace, joy and light at the forefront of the holidays.'   

'Sound is universal and timeless.  Peoples from all beliefs, backgrounds and times – ancient Egyptians, Greeks, Shamans, American Indians, Aborigines and more - have used sound for healing and transformation.  There are many examples of sound being referenced as a primordial force in our existence.  In Vedic tradition, sound is considered a means to link with the Divine or Universal Force – “tasya vacakah pranavah”.  The American Indians reference a Spider-Woman who created all forms of life and breathed life by singing Creation song.  In the Christian tradition, the Bible states “In the beginning was the Word, and the Word was with God, and the Word was God.”

To continue reading the entire article, click here. 

To learn more about Inner Passages and how we can help you get through this holiday season, visit:

Monday, November 28, 2016

Who was Carl Jung and why should we study him and his work?

This is an EXCELLENT article... And, so very RELEVANT to our time, right now. As well, to my work as a change-agent with clients. Especially lately I've been preoccupied with defining my role as a therapist, and I've been "trying on" the term "spiritual pragmatist" for size...

Monday, November 21, 2016

Thanksgiving Wishes

Wishing all of our clients, friends and their families a safe and Happy Thanksgiving!

Monday, November 14, 2016

In the Wake of the Election... Taking Heart

We love this article and think it's important for anyone who is feeling more stressed now than ever to take a look at.

"What do you do when the bottom falls out? Take heart. 

Why? It takes heart to live in even ordinary times. By "taking heart," I mean several related things:

Sensing your heart and chest 
Finding encouragement in what is good both around you and inside you 
Resting in your own warmth, compassion, and kindness; resting in the caring for you from others; love flowing in and love flowing out 
Being courageous, whole-hearted and strong-hearted—going forward wisely even when anxious, knowing your own truth and as you can speaking it
When you take heart, you're more able to deal with challenges like aging, illness, trauma, or conflicts with others. You're also more able to take advantage of opportunities with confidence and grit."

CLICK HERE to read "Taking Heart"  by Rick Hanson.

Monday, November 7, 2016

Transcendental Meditation reduces stress and trauma in prisoners, fosters transformation

Here at Inner Passages we strive to focus on Integrative Healing and all accompanying parts of that. Sometimes, meditation can be a part of that healing process and good for the soul.

Today we are sharing an article from entitled 'Transcendental Meditation reduces stress and trauma in prisoners, fosters transformation' in which the article describes how meditation was able to help prisoners move past the stressors in their lives, caused by various forms of trauma, and begin the process of healing.

Take a look below to learn more about this incredible transformation!

"Prisoners have one of the highest rates of lifetime trauma of any segment of society, with recent surveys showing that 85% have been a victim of a crime-related event, such as robbery or home invasion, or physical or sexual abuse.

Trauma is associated with higher rates of recidivism (returning to prison) and mental and physical health conditions, including cardiovascular disease.

To try to find a remedy for the high rates of trauma among prisoners, an innovative study with Transcendental Meditation was implemented in a large group of Oregon male inmates. The results, published in The Permanente Journal online, found that after four months of practicing the Transcendental Meditation technique, inmates at two Oregon prisons had significantly reduced trauma symptoms, including anxiety, depression, dissociation, and sleep disturbance, and a significant decrease in perceived stress compared to non-meditating controls. Within the TM group, a 47% reduction in total trauma symptoms was observed over the course of the four-month study."

Click here to continue reading the rest of the article. 

Monday, October 24, 2016

Keeping Life in Perspective

Today we are sharing an article from entitled 'Keeping Life in Perspective.' Life isn't easy and sometimes being able to take steps in the right direction is a matter of putting things back into perspective. "The one thing that can’t ever break is you. Unfortunately, it’s all too easy to get caught up in worrying about what you’ve taken on, seeing potential problems and forgetting to consider solutions."

To continue reading more in the article click here:

If you or someone you know is looking for in-person help to put life back into perspective or figure out how to take the first step towards healing, contact us today at:

Monday, October 17, 2016

There's More to Life Than Being Happy: Meaning comes from the pursuit of more complex things than happiness

This morning we are sharing an older but good article from entitled 'There's More to Life Than Being Happy: Meaning comes from the pursuit of more complex things than happiness.'

In today's instant gratification society, people tend to want to only do things that make them "happy." However this article brings up a much deeper point. That life isn't just about searching for the things that make us happy, but also about finding true meaning.

"This uniqueness and singleness which distinguishes each individual and gives a meaning to his existence has a bearing on creative work as much as it does on human love. When the impossibility of replacing a person is realized, it allows the responsibility which a man has for his existence and its continuance to appear in all its magnitude. A man who becomes conscious of the responsibility he bears toward a human being who affectionately waits for him, or to an unfinished work, will never be able to throw away his life. He knows the "why" for his existence, and will be able to bear almost any "how."

"The study participants reported deriving meaning from giving a part of themselves away to others and making a sacrifice on behalf of the overall group. In the words of Martin E. P. Seligman, one of the leading psychological scientists alive today, in the meaningful life "you use your highest strengths and talents to belong to and serve something you believe is larger than the self." 

If you want to talk to someone and take a step towards examining yourself to find your true meaning in life, contact us today!

Monday, October 10, 2016

Gaining Happiness by Losing Yourself

Good morning,

Today we are sharing an article from entitled 'Gaining Happiness by Losing Yourself.'  This is a great read which talks about  being able to lose yourself in order to help treat other mood and emotional issues that you may have going on. It also talks about the importance of being able to recognize situations that aren't favorable and learning how to deal with it by stepping away from yourself to see the entire situation.

"A dissolution of body boundaries during meditation leads to greater happiness, says a new study. The results provide evidence that techniques that foster the loss of sense of body boundary can help in the treatment of mood disorders.

In the pursuit of happiness we are often self-centered. I want an ice cream, I want to watch my favorite TV show, I want this woman or man as partner. This hedonic principle can lead to pleasurable states when I am able to consume. But it can also lead to unpleasant situations when I don’t get what I want.'

'With their recent happiness model called the Self-centeredness/Selflessness Happiness model, Michael Dambrun and Matthieu Ricard have developed an idea of how we learn to become happy grownups. In essence, they argue that self-centeredness develops when we take our condition to be more important than the condition of others; the self is experienced with sharp boundaries and as separate from the others and the world."

To continue reading this article, visit:

Monday, October 3, 2016

A Local School Replaced Detention With Meditation. And the Results Are Stunning!

Good afternoon,

Today we are sharing an article from entitled 'This School Replaced Detention With Meditation. And the Results Are Stunning.'

As you know there are many direct, positive results from the ancient practice of mediation but we most often hear about adults or adolescents giving meditation a try. What makes this article particularly amazing, is that the Robert W. Coleman Elementary School nearby in Baltimore has allowed children to practice meditation...and the results are amazing!  Take a look at the link below to find out how meditation has impacted the kids at this school:

Photo CREDIT: Holistic Life Foundation

Monday, September 26, 2016

What makes a good life? Lessons from the longest study on happiness

Good Morning,

Today we are sharing a post on what defines a good life, based on a study by Robert Waldinger. It's interesting on how life goals and dreams can change as we age and gain more life experiences. Also, being able to find your best self sooner in life can really make a difference on  how you perceive your situation and the cards you have been dealt.

"What keeps us healthy and happy as we go through life? If you were going to invest now in your future best self, where would you put your time and your energy? There was a recent survey of millennials asking them what their most important life goals were, and over 80 percent said that a major life goal for them was to get rich. 

'And another 50 percent of those same young adults said that another major life goal was to become famous. And we're constantly told to lean in to work, to push harder and achieve more. We're given the impression that these are the things that we need to go after in order to have a good life. Pictures of entire lives, of the choices that people make and how those choices work out for them, those pictures are almost impossible to get. Most of what we know about human life we know from asking people to remember the past, and as we know, hindsight is anything but 20/20. We forget vast amounts of what happens to us in life, and sometimes memory is downright creative."

To continue reading the article and learn what Robert found, visit:

If you or someone you know hasn't found your true happiness and would like someone to talk with, contact us today at:

Monday, September 19, 2016

When another coffee is the last thing you need, try yoga!!

Good afternoon,

Today we are sharing an article from entitled ' Yoga Hacks for Stress & Anxiety
When another coffee is the last thing you need, try these yoga moves and squash all your work-related tension.'  Written by Jenn Tardif

As you know, there are many benefits to doing yoga, that aren't just physical. Yoga can help relieve stress, anxiety and any sort of tension build up you may have. So, next time you feel like you are depleted and can't take another coffee or sugary energy drink, try some of these yoga hacks mentioned in the article below!

Monday, September 12, 2016

Meditation for Beginners: 20 Practical Tips for Understanding the Mind

Good afternoon!

As you may or may not know, Inner Passages believes in an integrative approach to healing and wellness. One of the aspects we like to discuss with patients is mindful meditation. However, we know that for some people the idea of meditation can be overwhelming. Where do you begin? How do you know if you are meditating correctly?

Today we are sharing an article from entitled 'Meditation for Beginners: 20 Practical Tips for Understanding the Mind' which can help answer some of these questions!

"The most important habit I’ve formed in the last 10 years of forming habits is meditation. Hands down, bar none.

Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.

Probably most importantly, it has helped me understand my own mind. Before I started meditating, I never thought about what was going on inside my head — it would just happen, and I would follow its commands like an automaton. These days, all of that still happens, but more and more, I am aware of what’s going on. I can make a choice about whether to follow the commands. I understand myself better (not completely, but better), and that has given me increased flexibility and freedom.

So … I highly recommend this habit. And while I’m not saying it’s easy, you can start small and get better and better as you practice. Don’t expect to be good at first — that’s why it’s called “practice”!"

To find out what these 20 practical tips are, visit:

If you are looking for someone to talk to to help form an integrative healing plan for yourself, contact us today for your free 30-minute phone consultation!

Monday, August 29, 2016

Study Shows Tai Chi and Physical Therapy Were Equally Helpful for Knee Osteoarthritis

Here at Inner Passages, we believe in a fully-integrative and holistic approach to therapy and wellness. As you know, taking care of our mental health is only half the battle. Today we are sharing an article with impressive (but not surprising to us!) findings. In an article from the National Institute of Health (NIH), entitled ' Study Shows Tai Chi and Physical Therapy Were Equally Helpful for Knee Osteoarthritis' we learn about some of the physical benefits proven.
Yoga, Tai Chi and other forms of exercise take part beyond just our physical aspects and can play a major role in our mental health as well. To learn more about what this particular article found, visit:

If you want to start planning your holistic healing plan, visit us today at: for your FREE 30-minute consultation. 

Monday, August 22, 2016

How to Refer a Loved One for Counseling After a Disaster

With all of the recent flooding in Louisiana and the fires out west, it's important for everyone to be able to know how to refer a loved one for help after they, or someone they are close to, experience tragedy from a natural disaster.  Today we share an article on helping out those loved ones you know who have been through tragedy or natural disaster.

"According to recent reports, the Louisiana flood is the worst natural disaster to strike the United States since Superstorm Sandy. Many flood survivors will bounce back after the flood with support of their loved ones and community. However, some will struggle more than others and may need to be referred to a professional mental health professional for care.

Following are some basic guidelines for when, where, and how to refer someone you care about for mental health services.

  • What’s “normal”?
  • When to refer
  • Don’t be afraid to ask questions about harm
  • Where to refer
  • How to refer
To read more in depth about each of these bullet points, visit the original article here: 

If you are local to Gaithersburg, Maryland and know of someone who needs help, please contact us today! We are here for you. Visit  for your free 30-minute phone consultation. 

Monday, August 15, 2016

Writing for Wellness: A Tool for Health and Healing

"We all experience times of pain and suffering in life. These difficult life events affect our bodies, minds, and spirits, not to mention our relationships, jobs, and priorities.  Some people seem to be able to not only move through the suffering, but also to experience growth and strengthening that gives purpose to their pain.  How do they do it?  And, better yet, how can you do it? One effective way is through writing."

We believe in a variety of integrative methods for each individual to help them get back on their path of life. This article from explains some of the many benefits of one method of therapy, writing. CLICK HERE for the article.

If you or someone you know is looking for help, please visit us online to learn more:

Monday, August 8, 2016

Kids With Anxiety Disorders ‘Significantly’ Benefit From Mindfulness Exercises By Changing Brain Activity, an article from

"Anxiety disorders plague more than one in four adolescents between the ages of 13 and 18, and many of them are treated with antidepressants and other medications to try and help them live a relatively healthy childhood. But a team of researchers from the University of Cincinnati set out to explore other treatment options that focus more on the mind and less on pharmaceutical solutions.

Their study, published in the Journal of Child and Adolescent Psychopharmacology, recruited nine participants who were diagnosed with anxiety disorders between 9 and 16 years of age. These conditions included generalized, social, and separation anxiety disorder as well as having a parent with bipolar disorder. Over the course of 12 weeks, each participant underwent functional magnetic resonance imaging (fMRI) scans while they practiced mindfulness-based cognitive therapy, a wide range of therapeutic techniques that include meditation, yoga, and learning how to pay nonjudgmental attention to one's life."

To read the article and learn about their findings visit:

Monday, August 1, 2016

101 ways to take care of yourself when the world feels overwhelming.

Good afternoon,

Today we are sharing an article from entitled '101 ways to take care of yourself when the world feels overwhelming.'  This is a great, easy read for a few reminders for all of us. Life gets overwhelming and it's okay to feel under water sometimes. It's normal and part of life. Take a look at and see if any of these things resonate with you. If they do and you are looking for further help, please visit us at:  We will work with you to help you change the way you feel, if you are ready.

Monday, July 25, 2016

People who meditate are more aware of their unconscious brain

Integrative Medicine and holistic healing can encompass a variety of methods to plan for a better "you." Here at Inner Passages, we often encourage deeper thought and meditation for some of our clients. There are many proven benefits to this and today we are sharing an article which sheds some light into another awesome aspect to meditation: becoming more aware of our subconscious.  Take a look below and follow the link to read the full article. 

And remember if you or someone you know is looking for help healing, and want a fully-integrative solution not some one-time fix, please visit us at:

People who meditate are more aware of their unconscious brain
By Clare Wilson 

"People who meditate are more aware of their unconscious brain activity – or so a new take on a classic “free will” experiment suggests.

The results hint that the feeling of conscious control over our actions can vary – and provide more clues to understanding the complex nature of free will.

The famous experiment that challenged our notions of free will was first done in 1983 by neuroscientist Benjamin Libet. It involved measuring electrical activity in someone’s brain while asking them to press a button, whenever they like, while they watch a special clock that allows them to note the time precisely.

Typically people feel like they decide to press the button about 200 milliseconds before their finger moves – but the electrodes reveal activity in the part of their brain that controls movement occurs a further 350 milliseconds before they feel they make that decision. This suggests that in fact it is the unconscious brain that “decides” when to press the button."

To continue reading further click:

Tuesday, July 19, 2016

Why Doing Nothing Is The Key To Happiness

"What matters most in life is the quality of our experience, the ability to be awake to what is real and true in our lives, for the difficult and the happy times, to be awake to each person we touch, to our own experience, to the moment we are in, to the simple, sweet, and alive gifts of a smile, a touch, a kind deed, the breeze on our skin, or a firefly flickering in the early summer night.

But that is harder than it sounds. Our monkey mind gets in the way. In order to pay attention we need to be quiet, to be practiced at stillness, to know the habits of our mind and be skilled at dancing with them, not to be controlled or dominated by them. To witness the thoughts and feelings we have without having them overwhelm, dominate, and control our lives."

The above excerpt was taken from the article entitled 'Why Doing Nothing is the Key to Happiness.' And although it has a more specific focus, it does bring up some great points about how easy it is for us to be weighed down with life and lose our ability to "be awake."  To continue reading more and find out how mindful meditation can help you achieve your own personal happiness, visit:

If you or someone you know is looking for a holistic approach to health and happiness we are here to help! Please contact Pauliann at:

Monday, July 11, 2016

Three Ways To Be A Peacemaker In A Time of Hatred

After the tragic events that happened last week, and over the last several weeks in our country, we felt that this article was in need of a share. Please take a look and have hope!

Three Ways To Be A Peacemaker In A Time of Hatred

"In the face of escalating hatred and violence that is tearing at the seams of our country, many of us are left wondering how to be a peacemaker. How can we counteract the anger and violence without engaging in further attack? How do we unleash the power of peace?

Beneath all the xenophobia, Islamophobia, homophobia, racism and sexism we are witnessing lies a fundamental misunderstanding about reality: that something called separateness exists.

The question is, how do we respond to this erroneous idea without engaging in the same posture of attack that such an idea engenders? I am going to suggest three ways, based on the principles of nonviolence."

Tuesday, July 5, 2016


"If you leave the world better than you found it, there isn’t any job title that will surpass that success."

Today we are sharing a quick article from  entitled '5 Questions to Determine Your Success.'

"We are raised in a society where one of the first things somebody asks us is, “What do you do for a living?” as if that somehow defines who we are. That question absolutely drives me batty! So much so, that I used to freeze up and try to come up with something beyond just, “I’m a waitress.” I would first start spouting off a list of all the things that I was pursuing and really doing and then finally get around to the fact that I make my money waiting tables. What a crappy way to live. What a crappy way to have to think that somehow I wasn’t going to be seen as good enough because of what I ‘do’.

Thankfully, what I’ve since come to learn and believe for myself and for all of us is, true success is how you have added value to the lives of others and this planet."

To find out what these five important questions are and read more from the original article visit:

Monday, June 27, 2016

Can You Get Over an Addiction?

Good morning!

We can't urge you enough. Please, please, consider this if "addiction" touches your life in any way and check out this article we are sharing from The New York Times.

"We are long overdue for a new perspective — both because our understanding of the neuroscience underlying addiction has changed and because so many existing treatments simply don’t work.

Addiction is indeed a brain problem, but it’s not a degenerative pathology like Alzheimer’s disease or cancer, nor is it evidence of a criminal mind. Instead, it’s a learning disorder, a difference in the wiring of the brain that affects the way we process information about motivation, reward and punishment. And, as with many learning disorders, addictive behavior is shaped by genetic and environmental influences over the course of development."

To continue reading this article in it's entirety, please visit:

Monday, June 20, 2016

The Smartphone Way to Inner Calm

Good afternoon,

Today we are sharing an article from The New York Times about some really cool apps, including guided meditation apps, that you can use to help reduce your stress! "Our busy modern lifestyles have a million wicked tricks for increasing stress, including the repeated pings and buzzes of our smartphones. But with the right app, a smartphone can actually be a tool to help reduce stress and find calm."

To find out details on these apps and how they may help you visit:

Monday, June 13, 2016

Mindfulness Therapy May Prevent Depression Relapse

Good morning,

Today we are sharing an article from entitled 'Mindfulness Therapy May Prevent Depression Relapse.'

"Mindfulness-based cognitive therapy (MBCT) reduces the risk for depression relapse in patients with recurrent depression, with the greatest effect seen in those with the worst baseline symptoms, the results of an individual patient data meta-analysis indicate.

Synthesizing data from more than 1200 patients in nine studies, European investigators found that MBCT reduced the risk for depression relapse by more than 30% overall and by more than 20% when compared directly against active treatments."

To continue reading the rest of this article and learn more about how MBCT can help, visit:

If you are looking to learn more about how MBCT can make a difference in your life, or are looking to talk with someone, please contact us today!

Monday, June 6, 2016

This Is Why Meditation Makes You Feel Better

Good afternoon!

Today we are sharing an article from entitled 'This Is Why Meditation Makes You Feel Better: After just four days of meditation training, people reported feeling 21% less pain.'  As you know, we are advocates for meditation as part of integrative therapy and medicine. This article talks about 'a new study published in the Journal of Neuroscience shows that meditation accomplishes this differently from other pain-relievers, like opiates. “This ancient technique that’s been around for thousands of years is reducing pain through novel mechanisms, ways we’ve never seen before,” says study co-author Fadel Zeidan, assistant professor of neurobiology and anatomy at Wake Forest Baptist Medical Center.'
Elizabeth Renstrom for TIME

To continue reading more and find out how meditation and mindfulness could be the answer to relieving some of your pain visit:

If you are looking for someone to talk to and help you gain a plan for healing please contact us at: We are a licensed therapist serving the Greater D.C. and surrounding areas with focuses on the entire self and not just one aspect of your life.

Tuesday, May 31, 2016

Three Meditation Myths that Keep You from a Healthier Life

Good morning,

Today we are sharing an article from entitled ' Three Meditation Myths that Keep You from a Healthier Life.'

"Meditative practices offer a simple, intuitive approach to improving your life and mental well being, yet many who could benefit from meditation are quickly deterred by misinformation. Meditation is not difficult, it has a huge positive impact on the brain, and anyone can make the time to learn and practice it. What’s stopping you from meditating? Probably misinformation. Here are three myths about meditation that I hope you will overcome to make meditative practice a regular part of your plan for better living..."
(Follow the link to read more and learn about these three practices!)

Source: ID 50129772 © Antonio Guillem |

Monday, May 23, 2016

7 Myths and 7 Truths about Healing

Good morning,

We are re-sharing this awesome video entitled 'Caroline Myss: 7 Myths and 7 Truths about Healing.'

Be sure to check it out!

If you are looking for help healing in one way or another, please visit our website for more information on how to reach us.

Monday, May 16, 2016

Out With the Old, an article from the New York Times

“The limits of the human capacity for change may be much greater than we, as scientists, have given people credit for.”

Today we are sharing an article from the New York Times about changing several aspects of ourselves at once, versus trying to do it incrementally.

"Experiments involving health and well­-being typically require their subjects to change just one aspect of their lives. Focusing on a single variable like diet or exercise makes it simpler to collect data and draw conclusions. But some researchers at the University of California, Santa Barbara, recently wondered if this minimalist approach might be shortchanging people’s potential to improve their health. Maybe it’s better to address all of our bad habits at once rather than try to make incremental changes to our lives."

To read the full article visit:

Monday, May 9, 2016

Lungs, mind, and breath: The positive effects of yoga on asthma

As you know we are more than just therapy...we believe in a holistic approach to navigating through life's ups and downs. As you probably already know, what we feel is a big part of that holistic mindfulness is yoga and meditation. Today we are sharing an article which talks about how yoga can have positive effects on asthma sufferers (among others!).  Take a look at this section from the article and then follow the link below to read the full copy! (Hint: You aren't going to want to miss this one!)

Lungs, mind, and breath: The positive effects of yoga on asthma
If you don’t have asthma yourself, you almost certainly know someone who does. Over 300 million people worldwide suffer from asthma’s shortness of breath and fatigue. Even with medical treatment, asthma can take a big toll. Over half of all children and a third of all adults with asthma miss school or work each year due to their disease. A recent Cochrane review suggests that yoga may be a promising way to improve health and well-being asthma patients.

The reviewers identified 15 studies involving 1048 patients. Five looked only at yoga breathing exercises. The other studies included breathing, posture, and meditation. All of the studies compared yoga to either regular care, no care, or “sham yoga”. The studies measured health impact in a variety of ways. Some looked at lung function or amount of medications used. Some tracked rates of bad events like hospital visits. Others looked at overall measures of health like reported symptoms and quality of life.

The reviewers found significant evidence that yoga improves quality of life and reduces asthma symptoms. There was a small amount of evidence that yoga might also reduce the need for asthma medication. Overall, the reviewers concluded that yoga probably improved health and well-being for asthma patients.

To view the rest of the article from, visit:

Monday, May 2, 2016

Yoga for Envisioning a New Life Workshop, tomorrow May 3rd!

Good morning everyone!

I encourage everyone, friends and clients alike, to consider attending this workshop led by my wonderful mentors, Bonnie Tarantino & Nancy McPartland. I will be there, too!!

This unique class is designed for those experiencing life transitions. You'll discover yogic skills to use during difficult times of change and explore new ways to identify where your body is holding stress or indecision.
Learn yoga postures that are helpful with increasing clarity of thought, as well as assisting in motivating one to take new actions. Discover breathing techniques that are helpful when feeling frustrated. Hear about research studies that validate the efficacy of yoga-based approaches for the treatment of mild depression and perceived stress.

Since this is tomorrow be sure to sign up today if you want a spot!  For more information visit:…/yoga-med…/yoga-tools-envisioning-new-life/

Monday, April 25, 2016

Motivation for your Monday!

Sharing this quote for your Monday morning!

For more information on our services and how we can help please visit:

Monday, April 18, 2016

The Benefits of Holistic Treatments


For many people, getting a prescription to help with symptoms isn't enough. In order to grow and move forward the entire picture needs to be examined. Therapy is a part of the holistic approach to healing. This is a great quick read on the basics of holistic treatments and how they can help people suffering with all types of illnesses whether they be mental or physical.  If you are looking to learn more about holistic treatments and more than just prescription drugs, please contact me at 

The Benefits of Holistic Treatments
Written By Mark Perry 
Published By:

Modern medicine has evolved into more discoveries of new drugs and new forms of treatment to cure all types of diseases. These are the conventional methods to give relief and to cure illness that are generally applied to most people. However, another kind of treatment has given rise to a more realistic approach to cure illness – the holistic way which is a kind of treatment that would go back to the basic roots of the cause of the illness and the person’s whole being as an important part of this treatment.

Holistic treatment is defined as more of an approach rather than a treatment; it focuses on the person’s whole being – his physical, emotional, mental and spiritual wellness that need to be addressed. The holistic treatment is into more of the lifestyle of the person and identifies the imbalances which may cause some negative effects to the person’s health.

It focuses on the root cause of the disease and the goal is to eliminate the disease by encouraging the person to strive for wholeness and healthy living.

The benefits of holistic treatments are:

• Quicker relief for pain

• Improvement of overall general health

• Understanding the need for a well-balanced lifestyle

• Awareness of keeping environment safe and healthy

The holistic treatment has benefited illnesses like ovarian cancer wherein most women treated thru this way experienced lesser pain, general improvement of health, reduced growth of cysts and totally eliminating the cancer. Another benefit of holistic treatment is the improvement of eye health particularly those suffering from Glaucoma. This treatment focused on natural medicines combined with eye exercises, healthy eating habits, taking natural vitamin supplements and stress relieving exercises like yoga, meditation and self-relaxing exercises. It is believed that by applying the holistic treatment the prevention of eye disease would be more effective.

The holistic treatment has also benefited the drug rehabilitation program by incorporating the holistic approach to do treatment. All the possible causes of the addiction are properly addressed with the help of doctors and others who provide the care for recovering addicts. Included in this treatment are more recreational therapies, proper nutrition with the use of natural herbs, regular stress-relieving exercises and spiritual counseling. The use of synthetic medicines for calming those in the rehab is avoided as much as possible because they need to clear the body of toxins is already enforced by using more natural methods.

Monday, April 11, 2016

The Elimination Diet...

Good morning! We wanted to share this from Dr. Charles Glassman and feel that it's enough to reflect upon for today's blog! What do you think?

Remember, if you are looking for help and want to take steps towards a better you contact us today at: 

Monday, April 4, 2016

8 Ways You Can Survive — And Thrive In — Midlife


Today we are sharing a great article from about eight tips for thriving during your midlife. We all go through life changes throughout different stages in our lives. And of course there is the cliche "mid-life crisis" which we often hear too much about. However this article shows some enlightenment into being happy and thriving in midlife with advice compiled over 400 interviews. Take a look!

"After two years of research and more than 400 interviews about midlife, former NPR reporter Barb Bradley Hagerty received dozens of insights about how to live well in the middle years. We've distilled them here, with a little context. And, by the way, these ideas work well for people on both sides of the midlife divide.

1. Aim for long-term meaning rather than short-term happiness, and you will likely find both. Aristotle suggested as much when he talked about eudaemonia, or the good life: striving with a purpose — raising terrific children, training for a marathon — rather than setting your sights on immediate pleasures, such as enjoying a good meal or a day at the beach. It's also the best thing you can do for your mind and your health.

2. Choose what matters most. Clayton Christensen at Harvard Business School describes the eroding effect of short-term decisions — specifically, doing the activity that brings you immediate gratification (such as work) and putting off harder but ultimately more fulfilling activities (such as investing in your marriage and children). I talked with many people who privileged work over family because work brought immediate rewards. These people closed the sale, they shipped the product, they pulled an all-nighter to get the story on the radio, they were promoted and praised for a job well done. "And as a consequence," Christensen says, "people like you and me who plan to have a happy life — because our families truly are the deepest source of happiness — find that although that's what we want, the way we invest our time and energy and talents causes us to implement a strategy that we wouldn't at all plan to pursue."

To continue reading and view the full article, please visit:

Monday, March 21, 2016

Hello Spring! 7 Ways the Season Invites Us to Change, sharing an article from

Dear Friends,

Moving from winter into spring is a big transition time for many of us. Change is happening like crazy everywhere. Today I am sharing with you an article that I received via email from I love this list of ways to think about the energy of this season!

While I'm not endorsing the products mentioned in the article, I enjoy thinking about how I can "spring clean" & reinvigorate my own practices so I thought it was worth sharing. Enjoy the article below! And, Happy Spring!!

Hello Spring! 7 Ways the Season Invites Us to Change

"Today is the first day of spring—and if we’re sensitive to it, we can actually feel the force of the season calling us to wake up from winter and align with the energy of new things to come. 

Here are seven ways to to snap out of “hibernation mode” and catch the spirit of springtime:

1. Start moving Shake off those winter doldrums and get your energy flowing. TRY ChiWalking by Danny Dreyer, AM/PM Qigong by Robert Peng, or Presence Through Movement with Kim Eng

2. Loosen up Spring is the season for thawing the frozen places (even within)—an invitation for us to break through the obstacles and old habits that limit our well-being. TRY Self-Compassion Step-by-Step with Kristin Neff, Radical Forgiveness by Colin Tipping, or Getting Unstuck by Pema Chödrön

3. Tune in and align The surging energy of springtime is palpable if we’re sensitive to it. Tune in to the vital flow that connects us all. TRY Energy Healing for Beginners by Ann Marie Chiasson, Energy Clearing by Cyndi Dale, or Chakra Balancing by Anodea Judith

4. Reboot your practice No more excuses (the floorboards aren’t that cold any more). If your meditation or yoga practice stalled this past winter, it’s time to spring back into action! TRY Meditation in Seven Steps by Reginald A. Ray or The Power of Kundalini Yoga by Karena Virginia

5. Nurture new growth As the natural world begins to flourish, we too can find new pathways for creative expression and the unfolding of our potential. TRY The Anatomy of Your Health by Caroline Myss, Leap First by Seth Godin, or Creativity on Demand by Michael J. Gelb

6. Lighten your plate Have you started mixing in more seasonal produce? Wave goodbye to winter—and to those heavy winter meals, too. TRY The Mindful Appetite by Susan Albers, Intuitive Eating by Evelyn Tribole and Elyse Resch, or Pleasurable Weight Loss by Jena la Flamme

7. Expand your horizons While the world around us turns from winter to spring, we can also shift the way we look at things both within and without. TRY Art of Attention by Elena Brower and Erica Jago, Shift into Freedom by Loch Kelly, or The Neuroscience of Change by Kelly McGonigal"

Monday, March 14, 2016

Harvard Studied People For 75 Years & Found That Happiness Comes From One Thing…

Today we are sharing a video from  on happiness, and a fulfilling life based on a study by Harvard professor, Robert Waldinger. The answer may surprise you so take a look!

"What keeps us happy and healthy as we go through life?

If you think it’s fame and money, you’re not alone – but, according to psychiatrist Robert Waldinger, you’re mistaken.

As the director of 75-year-old study on adult development, Waldinger has unprecedented access to data on true happiness and satisfaction.

In this talk, he shares three important lessons learned from the study as well as some practical, old-as-the-hills wisdom on how to build a fulfilling, long life."

To view the video and see what this study concludes drives happiness, visit: 

Monday, March 7, 2016

Positive Psychology: What does “Positive” really mean?

Good afternoon!

Today we are sharing a quick article from about rethinking the role of positive psychology. There are many misconceptions out there about what exactly positive psychology is and what it isn't.

"We all know that in reality, positive psychology is dealing with all of life’s experiences – the difficult and joyful, challenging and easy, painful and hopeful. Our existence is a beautiful mosaic, made up of numerous emotional, cognitive, and behavioral aspects – which are all part of positive psychology."

To continue reading more please visit:
Source: Marina99/Shutterstock

Monday, February 29, 2016

How Meditation Changes the Brain and Body, an article from the New York Times

Good morning,

This week we are continuing our "meditation-theme" for our post because we feel that it is so important for overall health and wellness! In a recent article from the New York Times some of the many benefits of meditation are mentioned and how in recent years there hasn't been many scientific studies which can prove those benefits. "This month, however, a study published in Biological Psychiatry brings scientific thoroughness to mindfulness meditation and for the first time shows that, unlike a placebo, it can change the brains of ordinary people and potentially improve their health."

To continue reading about how this study has proven the well-known benefits click here: How Meditation Changes the Brain and Body

Monday, February 22, 2016

Here's How Meditation Reduces Inflammation And Prevents Disease

Good morning!

Today we are sharing an article from The Huffington Post on how regular meditation has been proven to reduce inflammation in our bodies and even help prevent disease! Check it out below:

Here's How Meditation Reduces Inflammation And Prevents Disease
A new study reveals the neurobiological effects of the practice.
By Carolyn Gregoire
Senior Health & Science Writer, The Huffington Post

Science has shown that mindfulness meditation can have a positive impact on a huge range of health conditions, including cancer, depression and post-traumatic stress disorder. The practice has even been found to slow HIV progression and protect the brain from aging. 

Mindfulness seems to improve nearly every aspect of health -- but how? While mounting research has revealed many of the numerous physical and mental health benefits of mindfulness, little is known of the mechanisms underlying these positive changes.

Now, a new study from Carnegie Mellon University, published on Jan. 29 in the journal Biological Psychiatry, demystifies the neurobiological effects of cultivating a focused awareness on the present moment.

"Many people are skeptical about whether there are helpful aspects of mindfulness meditation practices," Dr. David Creswell, a professor of psychology at the university and the study's lead author, told The Huffington Post. "We show that mindfulness meditation impacts measurable brain circuits more so than helpful relaxation practices, and that these brain circuit changes help us understand how mindfulness meditation improves health."

The researchers found that inflammation seems to be the key factor, as mindfulness reduces it by way of impacting changes in the brain's functional connectivity. 

Monday, February 15, 2016

Can You Change Your Strengths? What to do if you find your strengths disappointing

Good morning!

Today we are sharing an article from about our individual strengths and how we can change them if we truly want to!

Can You Change Your Strengths?
What to do if you find your strengths disappointing.
By Michelle McQuaid 
From Functioning to Flourishing

For most of us, discovering our strengths – those things we’re good at and actually enjoy doing – sounds like a good idea.  After all a growing body of research suggests doing what we do best each day at work may help to improve our confidence, our performance and our happiness.  But what happens if you complete a strengths assessment like the VIA Survey or Gallup StrengthsFinder, only to find that your results are neither what you want or need in your job?

“I sound like a nun!” complained a recent coaching client. The truth is there’s no guarantee that just because you’re good at something and enjoy doing it, these will be the strengths you’re excited to have.  Repeatedly I see people who feel disappointed about how boring their strengths are, worried their strengths have nothing to do with their job, or just want completely different strengths like “self-regulation” to draw upon.

But if you don’t like your strengths is there really anything you can do to change them?

Click here to continue reading the article and see what you can do about it!

Monday, February 8, 2016

'How to Meditate (Even If You’re Really Impatient)' Sharing an article from

Good morning!

We hope that you had a wonderful weekend. Today, we are talking about meditation. Meditation has been proven time and time again that it provides bountiful physical, mental and emotional benefits. Today we share an article from on how to begin to meditate and some simple steps to get you started! Be sure to check it out here:

Monday, February 1, 2016

'Healthy Thinking for Healthy Weight,' sharing an article from University of Maryland Center for Integrative Medicine

Good morning,

Today we are sharing an article written by Delia Chiaramonte, MD from the University of Maryland Center for Integrative Medicine. This is great, quick read for anyone out there who is working on bettering themselves and may struggle with one of the aspects, weight loss. Not only can these tips apply to weight loss, but also having a more positive outlook in general!  Take a peek!

Focus on Abundance, Not Scarcity​

  • When you focus on what you cannot have you tend to feel deprived which makes you want to treat yourself, leading to even more overeating.
  • Focus on adding healthy things (e.g. tons of veggies) instead of taking things away.

Avoid Black & White Thinking

  • Black & White Thinking is common with high achieving people, but it can sabotage your healthy efforts.  When you strive for perfection but fall short, black and white thinking causes you to give up completely.  Just because you had a bite of a donut doesn’t mean that you should have the whole thing!
  • Go for compromise instead of ‘all or nothing’ – have two bites and then stop.

Banish Guilt

  • Guilt makes you feel bad about yourself, which can lead you to overeat in an attempt to self-soothe.
  • If you are going to have a treat, really enjoy it.  If you’re not going to enjoy it (by stuffing it quickly in your mouth and then beating yourself up about it), don’t have it.

​Savor the Experience of Eating

  • When you are eating, be in the moment with your food!  Turn off the TV, don’t get caught up in thoughts of all that have to get done – pay attention on purpose to the smell, taste and textures of your food. 
  • When you eat in this way, sometimes called mindful eating, you are likely to eat less while still feeling satisfied.

Monday, January 25, 2016

9 Things People In Therapy Want You To Know, an article from HuffPost

Good morning,

Hopefully you are managing with this recent snowstorm that passed through Maryland over the weekend. Sadly, it's going to be awhile before we see green grass so hang in there! Today we are sharing an article from HuffPost entitled '9 Things People In Therapy Want You To Know.' This is a great article that breaks down some of the typical "therapy stereotypes" and gives a true insight into what it's all about.
9 Things People In Therapy Want You To Know
No, you don't have to lay on a couch.
 01/13/2016 05:55 pm ET
Lindsay Holmes
Healthy Living Editor, The Huffington Post

Therapy can be a loaded word. Misunderstandings about mental health mean this treatment, which has helped millions of people, is sometimes judged and stigmatized -- and that can stand in the way of healing.

So here's a PSA to the entire world: Therapy is not a bad thing.

Seeing a mental health professional is no different than seeing a specialist for any other illness. Research shows therapy is one of the best ways to treat mental health disorders. Period. And for those without a mental illness, it's a great way to simply work through pressing life issues that may be causing some stress.

Therapists can give a person the tools they need to successfully manage their condition. It's perfectly reasonable to go to a clinician for a physical illness. Shouldn't the same expectation apply to a clinician for a mental illness?

The point, after all, is to be healthy. That includes taking care of the mind in therapy. In an effort to demystify the process, HuffPost rounded up 10 things everyone should know about therapy.

To find out what nine things we want you to know, click here to read the rest of the article!

Monday, January 18, 2016

8 Daily Habits That Made Me Happier & Healthier

Today we are sharing an article from which talks about 8 daily habits which are simple enough that anyone can do, to help make ourselves happier and healthier in this new year! 

8 Daily Habits That Made Me Happier & Healthier
by Dr. Jill C. CarnahanJanuary 12, 2016 

As a functional medicine doctor, Jill Carnahan, M.D., knows the importance of whole-body wellness. That's why we're excited to share the mind-body habits she uses every day to feel her healthiest and happiest. 

This time of year, most of us are feeling the pressure to make New Year's resolutions. After all, it's the start of a new calendar, and there's a blank canvas on which to write out all your dreams and goals.

The problem is, most of us have trouble keeping up with resolutions, which are often insurmountable goals we know we're unlikely to achieve.

It's really the small daily habits that have the ability to transform your life.

So this year, instead of loading on more pressure and setting yourself up for failure, I recommend focusing on a few daily habits you'd like to incorporate into your life instead. Believe it or not, it's really the small daily habits that have the ability to transform your life into what you've always dreamed it could be!

As inspiration, I'm sharing a simple list of the eight daily habits that form the foundation of success and wellness for me:

1. I start my morning with the most important things.
First things first: Start your day with the activities that are most vital to your day. I recommend beginning with an intention and prayer and then moving on to the tasks that matter most. Don't get caught up in the urgent things by default, like most people do. Be deliberate about what matters — instead of just responding to the crises that come your way.

2. I make an effort to show kindness.
Be kind to everyone you come in contact with, whether it's your boss or your barista. Simply appreciate others for who they are, not who you'd like them to be or what they can do for you. Find surprising ways to bless others with an unexpected tip or words of encouragement. Put aside your personal agenda and look for opportunities in your day to serve others.

3. I get eight hours of sleep.
Go to bed every night with enough time to get a full eight hours of sleep and wake up refreshed. Sleep is important to me: I'm usually in bed by 9 p.m. and it's a standing joke that I may decline an invitation because "it's past my bedtime." But I always wake up refreshed without an alarm at 5 a.m. and my most productive, undisturbed hours are before the rest of the world awakens.

4. I say "no."
Stop saying "yes" to every request that comes your way. Instead, practice saying "let me think about it" before an automatic "yes" comes from your lips. I like to process important decisions for at least 24 hours and sleep on it before committing.

Most of all, agree to only what's in line with your main "mission" — whatever it is you enjoy, and do, best in life.

5. I move my body every day.
Make time for daily physical activity. Try something new, whether it's free weights in the morning, yoga at lunch, or a leisurely stroll in the evening. Better yet, grab a friend or your spouse and enjoy great company and conversation while you work out.

For example, my husband and I often jog in the mornings. On the way home, we walk and talk, discussing our plans and praying for our day.

6. I find joy in the simple things.
Many of the things that make our lives most satisfying are free! So find joy in the simple things that don't cost you anything at all — like a gorgeous sunrise, playing fetch with your puppy, the gentle touch of a loved one, or the smile of a stranger.

7. I regularly declutter. 
Without our intervention, junk quickly accumulates and wastes our precious brain power and energy. So don't be afraid to give things away, even things of value.

Make a routine habit of cleaning out closets and other spaces in your home. This practice will help free you from reliance on material things in your life. (For motivation, I recommend Marie Kondo's book The Life-Changing Magic of Tidying Up.)

8. I practice gratitude every day.
Perhaps the most powerful habit of all is gratitude. In fact, research suggests that the two qualities most predictive of lifelong happiness are gratitude and lifelong learning.

So make being grateful as much of a habit as brushing your teeth is. Before you fall asleep, list at least three things you're grateful for every single day.

Overall, none of these habits are too difficult — and best of all, you can start practicing them today. Here's to your best year ever!

Monday, January 11, 2016

10 Signs Your Life Is Getting Better: Sharing an article from Dr. Barton Goldsmith

When you have been through a difficult time, it can be hard to see that things are improving. You may find yourself looking over your shoulder for a while, waiting for something bad to creep up and grab you. However, if you change your focus a little, it can make your healing complete, and you can get back to your normal life. Here's what you may notice:
  1. The bills are getting paid. It may seem simplistic to some, but if you have lost a job and have had to reinvent yourself, taking care of the basics can feel pretty good.
  2. People praise you for your inner strength. Take it in when other people compliment you on getting through your challenges. Sometimes we brush off such compliments, because accepting them reminds us of what we've been through, which can trigger bad feelings. The trick here is to listen to what others are saying and allow yourself to believe it too.
  3. Even though you may still feel sad inside, you are not crying much anymore and you generally feel a little better. Embrace that you are doing better, even if it's only little things that you can see at the moment.
  4. You are getting more done. With emotional healing, we also get extra energy and some creativity thrown in. As you get back to your old self, you can take pride in yourproductivity and enjoy the process more than you have.
  5. You are rethinking your life path. This is something we should all engage in at least once a year. Maybe you've always wanted to travel or be a writer. Now is the time to take those adventures you've wanted to take and to make changes that will bring you more happiness. This may propel you into a new direction, perhaps toward your life's dream.
  6. You have fewer negatives in your life. Reevaluating your friendships and relationships is natural at this time. People may have dropped out of your social circle and support system—some because they don't like being around someone who is down and others because they just can't be emotionally supportive. Stick with the few who remain, and you will see the numbers grow.
  7. Sometimes you can see a light at the end of the tunnel, but you're still concerned it's an oncoming train. Again, this is part of the normal emotional healing process. As time passes, the light gets bigger and you can see the world beyond.
  8. Life has become a little more social. More friends are inviting you over and/or out, and you are accepting the invitations. You are also inviting people over, and for now this may feel safer than venturing out. Either way works.
  9. Your physical body is responding better. You don't have that unbalanced feeling in your stomach, your energy is better, and you are feeling stronger. If haven't gotten ill in several months, it's another sign you are healing.
  10. You are feeling that your life matters. Feeling that you matter to others is a very important part of many people's lives. I don't think I could live without feeling like I was contributing on some level to humanity. The only thing that's required is your desire to be a good person.
Who you are and what you do with your life is important. When you can't be your best self because you have been through a difficult time, it makes enjoying life harder. Just think about a few of the tips mentioned and take them in. It will help.