Mindful Morning Message

Practicing Silence…🖤

Have you ever tried to spend time in silence?

Try spending a few hours or, better yet, one whole day in complete silence. This would include time away from friends and family, time away from television and social media.

The only voice you will be left with is your own. You will probably notice a tug-of-war occurring in your mind. The frequency of fantasying about the future and reminiscing on the past becomes heightened. You’ll want to resist the ‘monkey mind’ and focus on the present moment. Stay in the ‘Here and Now’ during this exercise.

The challenge is to be mindful of your surroundings; tune into all of your five senses. Be a witness to what is around you without judgment. Activity comes and goes, the witness, the onlooker, the observer is consistently present.

In stillness you will find your true self. Try this exercise in nature or some form of a peaceful place. When you slip out of the now, ask to be brought into the present.

Enjoy your time connecting with yourself….

Rhea L. Hill MS, LPC, NCC

Why Try Therapy?

I must admit as a former massage therapist and natural hair care technician, customers bring their issues to the salon and spa. While your barbers, cosmetologist, massage therapist, esthetician’s and nail technicians will listen to your problems, the feedback might not be impact a change in your life. At the end of the day you’re the only one who will implement the change.

Therapist and counselors not only here to listen, they assist in giving feedback that is useful proven to work- if you do the work.

Elevate Your Mood

Did you know 322 million people suffer worldwide live with depression. Develop and improve coping skills to maintain mental stability.

Calm Your Emotions

Learn how cognitive distortions negativity impact your emotions and your behavior. People can usually identify how they feel and the actions they execute, but the core thought process is missing. Explore those core thoughts that propel your emotions and actions in order to gain more control of your response to others around you.

Communication & Improve Relationships

Become a more effective communicator with your significant other, your boss, friends and family.

Explore your relationship values. Introduce and implement new ideas into your relationship. Invite them into therapy as well. It takes at least two people to restore and repair a relationship. Or utilize therapy to improve your coping skills in relationships.

Improving Self Esteem

Discover your best qualities and characteristics. Focus on what you Do have instead of what you Don’t have. What you think about yourself shows up in your walk and your talk.

Adapt Meditation Techniques

There are a plethora of meditation modalities. Tap into your spirit side by practicing mindfulness, quiet the “Monkey Mind” and utilize simple meditation practices. Learn to find balance in the midst of a storm. When it comes to meditation, consistency is key.

Life Transitions such as a new job, job loss, divorce, a new baby, or death of a loved one are significant changes that can be positively effected by the therapy.

Therapy is easily accesible. You can go into an office setting/ counseling center or access counseling through e- therapy (Telemental Health Therapy).

Rhea L. Hill MS, LPC, NCC

Step Into a Restful Sleep

Often times client’s report difficulty falling asleep and frequent awakening through the night. Well, I”ll get right to the issue at hand. There are a few routines that you can add to your daily life style that will promote a restful sleep pattern. Sleep is restoring after a long a day of work and play.


Here are some things to try for a Blissful sleep💙


1) Exercise- A good sleep occurs when you have had a fulfilling day of dynamic activity.

2) Diet- Not just a healthy diet, but try a high freguency food diet. Remember, no food two hours before sleeping.

3) Also, two hours before sleepy time avoid exercise, and overly stimulating media (e.g. violent movies and uptempo music). It’s best avoid any type of television or social media activity two hours prior to sleep.

4) Try taking a warm bath with relaxing essential oils: lavender, lemon bergamot, ylang ylang, clary sage, and jasmine.


5) Set your internal biological clock: Go to sleep the same time every night. Trying going to sleep before 10:00 PM. Your biological clock changes after 10:00 PM. The National Institute of Health notes, “Circadian rhythms can influence sleep-wake cycles, hormone release, body temperature and other important bodily functions. They have been linked to various sleep disorders, such as insomnia.” So, following your body’s routine is a successful key to a restful sleep.

6) Go an extra mile into a blissful sleep: Use meditation or deep breathing before sleeping. You can use a guided meditation app.

I know this is easily typed and than to carryout, but it is my recommendation to client’s who have trouble sleeping. I’ve tried it myself; so, I stand by this recommendation.

Spend some quality time with yourself!

Happy blissful sleeping trails💙