Mindfulness Center of Lititz

Looking for an activity for your child(ren) over the summer to learn the lifelong + invaluable skills of mindfulness? Book your space now for your child(ren)! You can choose 3 or 5 session series; your child(ren) will get a basic introduction to mindfulness skills to learn breath work, increase emotion regulation, mindful movement, gratitude, improve frustration tolerance + more! These sessions can be in-person or virtually + are taught by mental health professional, Gretchen... Valudes. Link in bio for more info or email today at [email protected]

Sometimes when I first working with a client, it’s almost as if they have come to believe operating in a state of severe stress and anxiety is simply just how their lives are meant to be. This could not be further from the truth. Our bodies were not created to endure a chronic sense of ‘fight or flight’; pumping adrenaline and cortisol through our systems. Apart from the mental toll this has on someone’s wellbeing, it also is not without significant physical toll effects.... Addressing and healing chronic anxiety or stress states is addressing and healing both mind + body.

I’m so happy to announce a new service I’ll be adding late Summer 2021! I received my formal EDMR training in 2019 and have been utilizing this treatment with several clients that have seen such a positive change in their lives & ability to cope. Apart from my training in Dialectical Behavioral Therapy, this is without a doubt a huge passion of mine as well. Trauma gone untreated, unprocessed, & unresolved can leave people stuck in so many areas of their lives.... Over the next week, I’ll be explaining even more about trauma, EMDR, and the importance of healing trauma. I will be taking on a small caseload for EMDR, as it is exhausting for both client & therapist (although WELL worthwhile!) and I have to set limits in order to be most effective for everyone! If you are interested or think you may be, please contact me via email. Email in bio! @ Mindfulness Center of Lititz

Mindful people recognize that their emotions are always valid, as are emotions of other people, but this does not mean we must necessarily become the emotion. We can do the following: - Notice the emotion - Observe the emotion ... - Not judge our emotions By becoming skillful with noticing, observing and non-judgmentalness, you will start to learn how to validate emotions without becoming them.

People who live mindfully have highly cultivated Acceptance skills. They have learned how to be non-striving + letting go of things, people & places that no longer serve them. They accept without approving or even liking something (and then ideally take mindful action steps towards what they DO want). When you walk through life with the lens of all is as it should be, you will feel less willful and will not have your heels dug in so much when something you don’t like or pre...fer is happening. Of course, this does not mean foregoing taking appropriate actions + accountability to do the things you need to do. This is speaking to the things outside of your control. And, remember, just because something is how it is today, does not mean it is how it will always be. This week, I challenge you to find a few instances where instead of digging in your heels and conjuring up your inner toddler NO!; that, you, instead invite in whatever it is + let it be!

Validating words when someone is struggling can be as simple as: - I can tell you’re hurting. I’m here for you. - I’m going to sit right here with you. - I love you.... - We will get through this together. Validating how someone is feeling will, on the contrary, not make them feel worse, but will make them feel heard & less alone in their struggle. #mentalhealthawarenessmonth

This month will focus on mental & behavioral health. Breaking stigmas by normalizing these topics is the only way to lessen & ease the shame. It is estimated at least 1 out of 4 people at some point in their life will experience a diagnosable mental or behavioral health diagnosis. That is significant & all the more reason to have these discussions.

I am truly grateful for the support I have been given by clients & referrals. I am especially thankful to my parents and husband who have been encouraging since I conceptualized this business from the beginning. Secondly, I want to thank my amazing clients and families I have been able to work with since being in operation. Even if I no longer work individually with you or your family, please know I still think of you and am sending you loving kindness and well wishes. Lastly..., thank you to my family, friends and followers for supporting as best they can. Whether it be a post like, comment or story share. Your engagement helps others find me and, therefore, build my business. My only wish is I could help even more! Currently, I am booked and very grateful for that at this time. I look forward to to building even more in 2021 to continue to help and be of service to more people! Please continue to support small businesses we thank you!

As much as it pains me to have to post this message, I, unfortunately, cannot accept or take on any new clients for any services. I have posted this previously, and will continue to post intermittently. Please note that if you are interested in services, I am beginning a wait list for 2021 and registration for the Mindful Mama group is active. I sincerely appreciate you all and your understanding! My goal for 2021 is to grow and hire more talent to bring to my business to help more people; for now, thanks for your patience.

New *virtual* series coming 2021! A series dedicated for new mamas +/or mamas with young children (up to ages 6). 45 minutes every Tuesday evening at 8:30pm on Zoom for 5 weeks starting January 12, 2021.... Skills, tips + tools specifically for the beautiful, yet challenging time(s) for new mamas & mamas to young children especially during Covid. Access to me via phone or text for mindfulness coaching throughout 5 weeks. $125 per person. More details to follow DM or email with questions or to reserve your spot!

One of the most beautiful things about mindfulness is that we can practice it anywhere and at any time. It is free of cost and requires no tools other than your mind and having learned the skill set to practice. Take a deep breath, notice what is arising for you. Ask yourself: do I have anything to worry about right now and here; in this very moment?, and you’ll feel a tangible shift in your body from anxious or fearful to peaceful.