

Learning to Love the Inner Child in Us All
It is common for us to want our children to love and accept themselves, we want our friends to love and accept themselves. Yet, it seems...
Nichole Matos
Jul 26, 20233 min read
181 views


Nature and Mindfulness
From a stroll in the park or sitting outside, there are many ways to connect with nature. Connecting with nature has been shown to host a...
Nichole Matos
Jul 3, 20232 min read
81 views


Loving Kindness Meditation
Loving Kindness Meditation is a type of meditation in the yoga tradition that cultivates loving well wishes of happiness, ease and...
Samantha Birtwell, M.A., LMFT
Jun 8, 20213 min read
92 views


The Key to Releasing Stored Tension in the Body
In my post titled 5 Tips for Better Sleep, I introduced a yoga posture called Legs up the Chair. In this post I explain a bit of the...
Samantha Birtwell, M.A., LMFT
May 25, 20212 min read
53 views

5 Tips for Better Sleep
Our ability to fall asleep, stay asleep and feel rested is so crucial to our well-being. Many of us experience sleep difficulties whether...
Samantha Birtwell, M.A., LMFT
May 18, 20213 min read
339 views


Yoga Isn't Just Exercise
Today, I am going to share with you one aspect of the first limb of yoga. The Yamas are character-building restraints, meaning practices...
Samantha Birtwell, M.A., LMFT
May 10, 20213 min read
11 views


Unlocking the Power of Intentions
Why do you do what you do? How often do you go about your day, forgetting what came only a few hours earlier? Do you make choices that...
Samantha Birtwell, M.A., LMFT
May 3, 20213 min read
22 views


What You Resist Persists
Many of us have aspects of our lives that are challenging to explore and look at deeply. And yet, there is this notion that that which we...
Samantha Birtwell, M.A., LMFT
Apr 27, 20213 min read
65 views


Be Present. Be Compassionate.
While yoga can offer physical health and exercise benefits, that is not the goal of your yoga practice. Yoga creates space to show up...
Samantha Birtwell, M.A., LMFT
Apr 19, 20212 min read
24 views


Daily Practice: Breathing Exercise 1
Here is one of my favorite breathing exercises that you can do at home or anywhere. Select a soothing song, the length is your choice. If...
Samantha Birtwell, M.A., LMFT
Apr 5, 20212 min read
37 views


Yogic Breathing and Mental Health
Your breath responds to your autonomic nervous system. This means you have a natural breathing pattern already, which is linked to the state
Samantha Birtwell, M.A., LMFT
Apr 5, 20213 min read
21 views


Daily Practice: Breathing Exercise 2
Yogic Breathing Exercise
Samantha Birtwell, M.A., LMFT
Apr 5, 20212 min read
9 views


Learning to Listen to What Your Body Is Telling You
If you are not aware of what your body needs, you can’t take care of it. Take a moment. Take a deep breath in, and exhale out of your...
Samantha Birtwell, M.A., LMFT
Mar 29, 20212 min read
42 views


Why I Started Practicing Yoga
My name is Dana Saad, and I'm a licensed therapist at Key Therapy Counseling and a certified yoga instructor. I'd like to tell my story...
Samantha Birtwell, M.A., LMFT
Mar 16, 20212 min read
36 views

What Are You Laughing At?
When times get tough it can be difficult to keep your perspective. Things that used to make you smile can seem uninteresting, irritating...
Samantha Birtwell, LMFT
Aug 19, 20172 min read
14 views

Have I Experienced Truama?
Some of you may wonder if some of the experiences you've had growing up "qualify" as trauma. Maybe you find yourself triggered or...
Samantha Birtwell, LMFT
Jun 12, 20174 min read
64 views

Self-Acceptance
It turns out that being kind to yourself is a big deal. Self acceptance and being kind to your self can go a long, long, long way to...
Samantha Birtwell, LMFT
Jun 8, 20161 min read
8 views

When is the Right Time to Tell Your Kids That You're Getting Divorced?
Question: My husband and I are deciding to get a divorce but there are a lot of details we still have to work out. I am wondering when...
Samantha Birtwell, LMFT
Apr 4, 20152 min read
14 views

Choosing Love
When life happens to us, we don't always have a choice. Accidents, disease, sudden loss, rejection, childhood trauma. These unpredictable...
Samantha Birtwell, LMFT
May 1, 20131 min read
9 views