All Posts

It can seem like there is no time for self care in your schedule. This series is meant to give you quick exercises without a long explanation that you can incorporate into your daily routine for 30 seconds to a minute - everyone can realistically devote that amount of time to themselves even in our hustle culture. These are things you can do in different environments, to start or end your day, when you need a quick break or whenever you think about it. Ideally, you will find

Autumn Affirmations: 🍁I am grateful to be in this moment. 🍁I embrace the beauty of change as I let go of what no longer serves me. 🍁I move through this season with grace and compassion for myself. 🍁I am making room for personal growth and transformation. I’m experimenting with recording guided meditations. These are the affirmations from the 10 minute Autumn Transition meditation I posted on the Mentally Here YouTube channel.

Grab a leaf and begin noticing the colors, designs, holes, veining, stem, edges, textures, the sound it makes as you move it, even the smell. Notice all its features. Mindfulness is a good grounding practice to help with being in the present moment. Being mindful with things in nature is always wild when you start to really notice the tiny details.

These three leaves caught my eye as I was walking to my car today. (then all kinds of leaves started standing out to me) I was going to use them for a mindfulness practice and then as I glanced at all three they reminded me that just like us, each leaf is unique. They may have weathered the same storm but they each experienced it differently. 🍂 Mindfulness Practice:  Look for a leaf that stands out to you. Take two minutes and notice everything you can about the leaf - color

Sometimes we need to shift our focus in order to gain some perspective, whether it’s zooming in or zooming out.  Wherever you are right...

Searching for a Counselor There are different ways to find a counselor. You can receive a referral from an EAP or health professional....

“Dance is the hidden language of the soul.”  - Martha Graham Dance, at its core, is movement. And so much more! Dance is a powerful form...

As I was enjoying a night of performances from Noche Flamenca, I was reminded of how much the performing arts can be good for our...

Save, complete, post and tag @mentallyherecommunity on social media. Self-care helps improve your mental, physical and emotional...

The athleticism has been astounding, but the great examples of character have been refreshing and needed. We need solid mentors for our...

I felt so great about the opportunity to present to around 250 high school dance students about mental health last week and I was looking...

Next month is Men's Mental Health Awareness Month, but I came across this study and needed to share. No one should feel like their mental...

When you’re younger, the main thing you heart about menopause is that you get hot flashes. As you get older, you start to hear about some...

For those of us who need to make our mental and physical health a priority this week, I put together five attainable daily goals for us...

I had a CMHC graduate student ask my opinion on having tattoos showing and fashion colored hair when working with clients. For me...

Your mind can change your perception of the world around you. Your reality will begin to conform to what you believe. You may have heard...

You can show up in your realness. You bring so much more to the table than you realize. If you want to attract genuine people into your...

Life is more fun “outside the box.” Society might pressure you to feel like you should be doing certain things a certain way on a certain...

Yesterday, I posted a short video saying, “Even at what you thought was your lowest or worst, you were still deserving and worthy of...

Okay, it might be two days after Valentine's Day, BUT you should still remember to give yourself some love no matter what day it is. We...