Tuesday, April 17, 2018

How Changing Just 1% Of Your Day Can Completely Transform Your Life

Good afternoon,

Today we are sharing a great and thought-provoking article from our friends at Mind Body Green.

"Each of us shares at least one thing in common: We all have at our disposal 1,440 minutes in a single day. What we do with that time, however, is what ultimately makes us different.

As a life experiment, what would happen if you took just 1 percent of those 1,440 minutes, just 14 minutes and 24 seconds, roughly 15 minutes a day, and consciously tried to change your life? You can keep the other 99 percent of your day to do what you have to do—eat, sleep, go to work, take care of the kids, attend school, drive your sister to the doctor, surf your smartphone. Just 15 minutes. What would happen?"

Click here to read the full article and learn how to start taking action and possibly make a difference in your life.

"Here are a few ideas to get you started:

  • Create a daily ritual where you can cultivate silence, read, pray, or meditate.
  • Go for a walk or get a set of dumbbells and start lifting weights.
  • Practice an instrument. You might not become Mozart or Taylor Swift, but in one year’s time, you’ll be able to play songs on a piano or guitar.
  • Get up 15 minutes earlier so you’re not so rushed in the morning or go to sleep 15 minutes earlier every night.
  • Call someone you love."

To learn more about taking the first step to change your life, visit us today at www.innerpassagestherapy.com

Monday, April 9, 2018


Good morning to you,

Today we are sharing a recent article from Collective Evolution entitled 'What Happens to People Who Meditate for the First Time.' As you know we believe in many forms of healing to encompass the holistic health and wellness. Meditation can be one of those tools used and as most people know that long-term practice can have healing effects on the body, there haven't been too many studies done about first-time meditators.

"Sara Lazar, a Harvard researcher, has gained quite some notoriety detailing how the brain actually grows grey matter when people meditate. Other studies have shown that meditation improves IQ, and lessens depression. In addition to these benefits, meditation also:

  • Reduces alcohol and substance consumption, reduces blood pressure (Chiesa, 2009),
  • Decreases anxiety, depressive symptoms, and relapses (Coelho, Canter, & Ernst, 2007; Kim et al., 2009)
  • Helps patients suffering from various types of chronic pain (Chiesa & Serretti, in press)
  • Lowers the incidence of stress (Chiesa & Serretti, 2009)
  • Aids cancer patients (Ledesma & Kumano, 2009)

Most people think they have to meditate for years before they start seeing any of these improvements, but a study conducted by Chiesa, Calati, and Serretti shows that after just eight short weeks of meditation, people start to experience improved cognitive functioning."

What else can meditation do for those experiencing it for the first time? Click here to read the original article link and learn more!

Learn more about our holistic approach to health and healing by visiting: http://innerpassagestherapy.com/

Monday, April 2, 2018

3 Unexpected Things You Can Do to Improve Your Mental Health

Good morning,

We know that improving your mental health is something that can't be done overnight. It's also a complicated process that is different for everyone. Professional help might be just the thing you need to get started but if you are hesitant or still searching for the right professional to speak to, here are three unexpected things you can do to try and take the first steps toward a better you.

The following is from an article shared from Red Willow Therapy.
"Although in society mental self-care often takes a backseat to physical self-care, you cannot afford to neglect it. Your mental and emotional health affect not only your mood but also your sleeping patterns, how you make choices, your relationships with others, how you deal with stress, and even your physical health."

1.) Give to Others
There are a lot of reasons why giving to others helps not only the world around you but also you and your mental wellbeing.

2.) Break Up Your Routine
It may come as a surprise, but doing something as simple as breaking up your routine can actually make you more mentally healthy.

3.) Create Play Time
Perhaps the most unexpected way you can improve mental health is by playing. Playing is actually one of the best ways you can strengthen your mental health and instantly improve your mood.

If you are looking for a caring, non-judgemental therapist to help you in whichever direction you want your inner being to strive toward, contact Pauliann today at: www.innerpassagestherapy.com.  
She have been practicing as a licensed therapist in the Washington Metro area for nearly 20 years and is both a problem solver and listener at heart, which led her on her own journey to become a therapist, life coach, and holistic medicine practitioner.

To read the full article and dig a little deeper into each one of the three suggestions, click here. 

Tuesday, March 27, 2018

Contemplating Yoga Around the World

As you know I believe in yoga as medicine by the practice of yoga therapy.  Yoga therapy focuses on individual issues and concerns, which you’re unable to address in group settings. Increasingly, health care and medical care professionals accept, practice, and prescribe yoga therapy due to the significant and growing body of clinical research that documents yoga’s proven health benefits for a wide range of health conditions including anxiety and depression, hypertension, physical conditions such as back pain, inflammation of all kinds, insomnia, brain health, addictions and other compulsive behaviors, and more.

In today's article share entitled 'Contemplating Yoga Around the World' photographer Andy Richter, set out on a mission to deeply explore yoga, including visiting with many masters around the world. This article shares some beautiful images that capture what yoga means to different cultures in our world. Visit the article from the New York Times by clicking here, and see some sample photos below.
Bhandari Baba, a yogi who has been silent over 10 years, meditating in his cave in the foothills above Rishikesh, India.

Students during a weekly yoga class for pregnant teenagers at Thomas Riley High School in Los Angeles.

Tuesday, March 20, 2018

Choosing a Therapist: More About Pauliann

Once you have come to the realization that going to speak to a professional might be the best thing for you, it can become overwhelming to choose a therapist. At Inner Passages Therapy you will not only find a qualified and experienced therapist, but a person who fundamentally believes in the power of trust and dedication. I can help you look inward to mend past hurts, and peel back the layers of emotional scar tissue in order to move forward in the world in more rewarding and healthy ways with your new best friend—you!

I have been practicing as a licensed therapist in the Washington Metro area for nearly 20 years. I am both a problem solver and listener at heart, which led me on my journey to become a therapist, life coach, and holistic medicine practitioner.

As a therapist, I’m not here to judge you, tell you what you did wrong, or place blame. Instead, my approach is to work with you to form a unique partnership with real collaboration and effective guidance in order to empower you.

We work together to create the best therapy program for you—whether it’s traditional therapy and coaching, yoga as medicine, the energy medicines of reiki and meditation, or some combination of all of them. And together, we will resolve what is holding you back from living the life you deserve.

People say you should practice what you preach, and I do. I’ve been there—right where you are—and done this work for myself. And over the course of my professional life, I’ve watched individuals and couples I’ve worked with transform their lives for the better.

My educational background includes:
-Licensed clinical social worker via Masters Social Work (MSW) in Clinical Social Work from Howard University
-200hr and 500hr Yoga Teacher, Yoga Therapy, and Reiki Master Certifications from the Institute of Integrative Health at the University of Maryland

I am proud to be a community-based therapist, treating and supporting local clientele. However, we all know how complicated life can be, and I’m able to accommodate tricky schedules—thanks to modern technology—with Skype.

If you want to take the next step and see if I can help you, visit: http://innerpassagestherapy.com/ to schedule your free, 30-minute consultation.

Tuesday, March 13, 2018

You Can Make A Difference: Taking that first step

Good morning,

Today we are sharing a relevant article from psychologytoday.com entitled 'You Can Make a Difference: How small steps change the world.' Life can be overwhelming in general but it can be even more overwhelming when you turn on the news or check your newsfeed.

"Today’s political scene, economic markets, global pressures and climate changes could leave one wondering “What can be done?” It seems as if every day the news reports another calamity, another blow to things you may hold dear, or more escalating wars in countries where civilians are being killed by the tens of thousands. The old advice of turning off the nightly news might not work if you are constantly connected to your social media – bad news is coming in over the transom faster than you might be able to read it.'

Source: Pixabay
'In times of experiencing the “what in the world can I do?” feeling, it’s important to remember that you hold your own personal power at every moment. There are many things you control – your actions and reactions, your communication approach and what you say, your treatment of others, your choices and the steps you take. In times of powerlessness, it’s important to find every way you can to exert your positive energy and positive power. Try not to get drawn into the negativity and morass, but rather keep your head level and objective and decide what you CAN do differently. What is the one step you could take? The one thing you can control and influence? Every flap of the butterfly wings has an effect – how much more can you influence as a human being?'

When you start to think you’d be better off staying under the covers someday and just not dealing with any of it, instead resolve to get out of bed and take some of the following steps:"

  • Focus your attention on those things you can control and influence.
  • Take one small step.
  • Find someone to be nice to today.
  • Take that one step you are afraid to take.
  • Remember that life is fluid.'
If you want to read more of the article and learn in detail about each one of this author's five suggestions, please click on the original article link here. If you are feeling down or need help getting your life back on track, help in making a difference or change or are just looking for someone to talk to in confidence then call Pauliann today! You can set up your free 30-minute consultation at: http://innerpassagestherapy.com/

Tuesday, March 6, 2018

Understanding Mental Health & How I can Help

Emotional well being, psychological well being, and social well being are all dimensions of mental health, and subject to change under stress. Mental health issues are rarely the result of one event, rather, they often develop over time as the result of linked causes. For example a stressful job, a difficult relationship, or a significant trauma can cause shifts in thinking, feeling, and mood that, in turn, color our perceptions, tax our energy levels, impact our ability to function productively, and challenge our ability connect with others.

Part of my commitment to helping my clients is ensuring we are pursuing a path of happiness, health and wellbeing. Oftentimes, clients begin this process at a difficult and painful point in their lives. They are turning to therapy because they have already reached a stage where they feel overwhelmed, scared, angry, or disconnected. I help clients peel back the layers of emotional pain, which can result from a myriad of experiences. Because I take a holistic approach to therapy we will explore a variety of different practices to generate a completely personalized experience.

Together, we will explore practices aimed at guiding you inward to release pain, anger, and other difficult emotions, and at moving you forward armed with practical tools and methods for dealing with life’s crises and transitions. My training in conventional psychotherapy, integrative medicine, and mindbody practices such as mindfulness, yoga and yoga therapy, breathing practices, coaching, and healing touch, is extensive. I have a broad variety of resources and nearly 20 years of experience from which to draw in serving my clients, assisting them in easing their suffering, helping them heal, reconnecting with their truest selves and their loved ones, and thriving in their lives.

Connect with me today at: www.innerpassagestherapy.com  and fill out the contact form for your FREE 30-minute consultation.

Tuesday, February 27, 2018

Helping to Overcome Loneliness

Good morning,

Today we are sharing an article from Psychologytoday.com which in one author's opinion, shares three tips to help overcome loneliness. "Loneliness can take root deeply within you. Maybe your daily routine is punctuated by this pain emanating from an emptiness in your chest.' 

'If so, you know that you are in trouble. It is a symptom of your severed connection from humanity. But while it can instill a sense of worthlessness and hopelessness, it can also be soothed. The healing agents for loneliness are awareness, acceptance, and compassion." Want to learn how awareness, acceptance and compassion can help? CLICK HERE for the original article link.

If you are feeling lonely and looking for some professional help from a compassionate, caring life coach/therapist then contact Pauliann today at: http://innerpassagestherapy.com/

Tuesday, February 20, 2018

Six Steps to Removing Fear from Decision Making

Good morning,

Today we are sharing an article from pyschologytoday.com that we feel a lot of us can relate to: fear creeping into aspects of our lives, especially when it comes to decision making. 

Source: isai-ramos-unsplash
"No one enters adulthood unscarred. We’ve all been burned, so we all live with fear. The difference between a fulfilled life and a stifled one is whether you are in control of your fear, or your fear is in control of you. If fear is responsible for your decisions, you’ve made your potential conditional on what fear will let you do. You’ve robbed yourself of all the possibilities that were intended for you.'

'Until you overcome your fear, whatever it is, you will be limited in your ability to share your gifts, to love, and to make the world a better place. So, don’t spend another day trapped in that prison, both jailer and jailed." (Read the entire article with one author's opinion of six suggestions to overcome fear in your decision making HERE.

If you feel stuck in your own cycle of fear and want help breaking free to be able to fully live your life, contact us today at: www.innerpassagestherapy.com.  

Monday, February 5, 2018

Expressing the Inner Voice May Bring Benefits

Good morning all!!

We hope that you had a great weekend and are well-rested to start your week off! Today we want to share an article with you from Psychology Today about self talk and how it can actually be beneficial to some. "Many associate hearing voices or talking to oneself with mental illnesses like schizophrenia. And because these behaviors deviate from the norm, they make people uncomfortable. But might there be benefits to expressing inner thoughts out loud in this way?

James McConnell, an American biologist and animal psychologist, has said that talking to oneself is psychologically healthy. And neuroscientist Jill Bolte Taylor, in her book My Stroke of Insight, argues that speaking out loud makes the mind more focused, and even calls it “a powerful instrument.” To continue reading the rest of the article and learn more about positive self talk visit the link here.  

For many, even the thought of therapy is daunting. But the outcome is life changing, and the first step is simple—calling for your free 30-minute consultation. CLICK HERE to get started today and let Inner Passages Therapy guide you to a better self.

Thursday, January 25, 2018

Are You Considering a Complementary or Integrative Health Approach?

Here at Inner Passages Therapy we strive to achieve a holistic approach to health. From a holistic perspective, understanding the energy systems involved in the various dimensions of our lives: physical, mental, emotional, social and spiritual-allows us to target specific issues, symptoms, areas of discomfort that require attention.

You may have been wondering what is complementary or integrative practice? If you have questions and want to learn more about the differences between the two and how they can possibly help you...you're in luck! Typically, "the terms complementary and integrative refer to the use of non-mainstream approaches together with conventional medical approaches." But there are some differences. Take a look at this article from The National Center for Complementary And Integrative Health to find answers to some commonly asked questions regarding the two.

At Inner Passages, I offer Reiki and healing touch — energy therapies which involve the non-invasive use of my hands and heart-centered intention, to clear, energize, and balance my clients’ energy fields. It is based on a heart-centered, caring relationship that can facilitate the client’s health and healing. The goal is always to restore balance and harmonies in the energy system, so the client is in an optimal, receptive position to self-heal.

To learn more about the services offered visit: http://innerpassagestherapy.com/

Sunday, January 21, 2018

Meditation: It Can Make You Feel Better

Good afternoon!

Good morning!

Today we are sharing an older, but relevant article from Time.com entitled 'This Is Why Meditation Makes You Feel Better. In the article it mentions how after only four days of meditation training, people reported feeling 21% less pain than before! 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.' To continue reading more and find out how meditation and mindfulness could be the answer to relieving some of your pain visit: http://time.com/4263383/mindfulness-meditation-pain/?iid=sr-link1

If you are looking for someone to talk to and help you gain a plan for healing please contact us at: http://innerpassagestherapy.com/. I am a licensed integrative, holistic therapist serving Montgomery County, Maryland and surrounding areas with focuses on the entire self and well being. Contact me today for your free 30-minute phone consultation!

Monday, January 15, 2018

Life Advice From A 100-Year-Old Woman Who Just Gets It

Good morning,

We have a light-hearted, fun article to share with you today from Mind Body Green. A functional medicine practitioner interviewed her 101 year-old grandmother on patterns from her life.
"Nature versus nurture is a topic we could discuss for hours in Grannie’s case, but genetics aside, this 100-year-old fiery woman has some topical things to say about food, community, and lifestyle. Talking to her really reinforced for me how significant the "nurture" part is."

You may even find some of her answers surprising...! Take a look here and learn what one woman who has lived a long life has to say:  Life Advice From A 100-Year-Old Woman Who Just Gets It

To start getting your life back on track this year and learn about our holistic approach to therapy, visit www.innerpassagestherapy.com.

Saturday, January 6, 2018

Willpower & Compassion

Good morning,

Continuing our theme about new years resolutions, today we dig a bit deeper into why resolutions tend to fail and how self control and willpower for resolution keeping are actually models of everyday life. In a recent article entitled 'The Only Way to Keep Your Resolutions' by Gray Matter published from The New York Times, digs a little deeper into why it is so hard to keep resolutions and how it actually has to do with the way we our made.  "Unfortunately, the problem of New Year’s resolutions is, in a way, the problem of life itself. Our tendency to be shortsighted — to value the pleasures of the present more than the satisfactions of the future — comes at a considerable cost."

The article goes further into reasons to why enforcing "willpower" is such a struggle and can be potentially harmful for our human nature, not natural to us as a species.

"In choosing to rely on rational analysis and willpower to stick to our goals, we’re disadvantaging ourselves. We’re using tools that aren’t only weak; they’re also potentially harmful. If using willpower to keep your nose to the grindstone feels like a struggle, that’s because it is. Your mind is fighting against itself. It’s trying to convince, cajole and, if that fails, suppress a desire for immediate pleasure. Given self-control’s importance for success, it seems as if evolution should have provided us with a tool for it that was less excruciating to use.'

Andrew Chuani Ho
What then can we do to help? Gray goes into further detail... 'I believe it did; we’re just ignoring it. That tool is our social emotions. These are the emotions — things like gratitude and compassion — that support the positive aspects of social life. For years I’ve been studying the effects of these emotions on decision-making and behavior, and I’ve found that unlike reason and willpower, they naturally incline us to be patient and persevere. When you are experiencing these emotions, self-control is no longer a battle, for they work not by squashing our desires for pleasure in the moment but by increasing how much we value the future."

"What underlies these moral traits is the ability to put something else ahead of your own immediate desires and interests — to exercise self-control. Working hard to keep up your end of a deal or helping another person by giving time, money, food or a shoulder to cry on all require a willingness to sacrifice some resources in the moment. In exchange, you reap the benefits of those strong relationships down the line.

When it comes to making such short-term sacrifices, most of us don’t rely on a cold, rational analysis of costs and benefits. We don’t normally calculate what’s to be gained by helping someone else. We just feel like we should. It’s our emotions — specifically, gratitude, compassion and an authentic sense of pride (not hubris) — that push us to behave in ways that show self-control.

I’m sure I’m not alone in saying that I’ve moved more couches and spent more time making gifts for friends than I thought possible when I felt gratitude toward them and wanted to show appreciation. Or that I’ve worked longer and harder on difficult tasks when I wanted to feel proud about my abilities and contributions to a team. Or that I’ve given more support to people when moved by compassion to do so." (To view the entire article, click here.

To get started on a new you for the year and learn how to embrace your inner emotions, contact us today at www.innerpassagestherapy.com for your free, 30-minute phone consultation.

Tuesday, January 2, 2018

Three Reasons Not To Make New Years Resolutions

Happy New Year everyone! Let the adventures of life begin anew!

You might be sitting at home excited and looking forward to the unknowns of this new year. Or, you might be at home worrying about what changes this year might bring. Regardless of which thought process you might have, many people decide to write new year's resolutions for themselves. As you probably know, the majority of people do not achieve their resolutions leaving them to feel an empty sense of failure. Is it because they were unrealistic or too out of reach? Statistics say no. Why? Because research shows that we as humans don't change overnight and have to go through the natural process of gradual change.

According to an article from psychologytoday.com, "They (people) go from not even really considering making a change, to contemplating making one, to preparing to make the change…and THEN (and only then) do they spring into action. The actual behavior change (like starting to exercise, or going on a diet) is not the first stage of change, but the fourth.

Here’s the long and the short of it: To be successful in a New Year’s Resolution, you need to be in that fourth stage of change." What are those four stages of change as cited in this article? Click on the full article link here to find out.

If you would like to start a journey of holistic change in your life this year and work with a professional, contact me today at: www.innerpassagestherapy.com