Hannah Castillo

Mental Health Counselor

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

Letting go is a necessary part of moving on, but letting go is something that is so hard for many of us. This meditation invites you to use the exhale to begin to let something go.

Let Something Go

Mindful meditation helps you to be in the present moment. We spend so much of our lives focused on the next thing we think we need to accomplish or judging something from our past. This meditation will help you focus on being fully present without judgment or criticism. But with acceptance.

Acceptance

This short reflection invites you to let go of any judgment you be holding toward yourself and accept yourself-wherever you may be in your journey right now.

I am…

Taking time to care for yourself is one of the most important things you can do. Use this short meditation to take a self-care break.

Relaxed & Ready

This poem encourages you to start each morning with gratitude by saying thank you. To take a minute to say thank you for all of your experiences-to acknowledge everything that has brought you to this moment.

Thank You

This short reflection invites you to begin to listen to your inner voice…as you ask, “what do you need today?”

What Do You Need Today?

Catastrophizing is an unhealthy thinking style. Engaging in this thinking style often causes you to jump to the worst-case scenario, even when you have very limited information to indicate that something bad is going to happen. This can contribute to anxiety and sadness. With practice, you can become aware of these thoughts and work to reframe your self-talk.

Stop Catastrophizing

This short, guided meditation encourages you to take a break from the pressures of life, whether external or internal. It reminds you that “it is ok to pause.”

Pause…

Taking a few minutes each morning to set an intention can help you begin your day with positivity. This short meditation will guide you through setting an intention for your day.

Begin With an Intention

Sometimes when you start to feel sad, anxious, or overwhelmed, it can indicate that you may be holding on to hurt. This meditation can help you begin to let go of some of that hurt and open your heart to the possibilities that the universe has in store for you today.

Heart Opening

Taking a few minutes each morning to focus on a sense of gratitude is a wonderful way to begin your day. Beginning your day with gratitude can help you start your day with positive energy. It can help to cultivate a sense of mindfulness that you can carry with you throughout your day. I am grateful for this day.

Morning Gratitude

A should statement is a type of negative thinking pattern. “Shoulds” lead to judgment and can trigger feelings of anxiety and self-doubt. With practice, you can begin to identify and work on reframing your “Shoulds.”

Reframing “Shoulds”

This short meditation reminds you that Enough is not a destination. Enough exists inside of you. Using the powerful affirmation “I have always been enough,” you can begin to replace the negative self-talk you have been experiencing.

You Have Always Been Enough

This short, guided meditation will help you to be fully present in this moment. Taking short breaks throughout the day to just “be here” in the present moment can help to decrease anxiety, manage emotions, release tension and improve focus. Building a consistent mindfulness practice can start by allowing yourself a few minutes to just be here in this moment.

Be present in this moment

Overgeneralizing is an unhealthy thinking style that can contribute to depression, anxiety, or even increased anger. When you overgeneralize you make assumptions and draw conclusions that are very broad. This can cause you to begin to respond as though there is a pattern of negative events instead of staying focused on the current situation. By beginning to pay more attention to the language you use, you can begin to shift this unhealthy thinking style. 

Manage Your Thoughts: Overgeneralizing

Feeling anxious or experiencing doubt can often feel like you are caught in a storm with no end in sight. This short reflection reminds us that no feeling will last forever and that you have the strength within to “stand tall” and weather any storm.

Stand Tall

Learning to trust can be a difficult task for all of us. Learning to trust yourself may seem impossible at times. We all experience moments of self-doubt. This short meditation invites you to begin to explore the concept of self-trust and helps you to set an intention for your day.

Trust In Yourself

Sometimes in this fast-paced world, you find yourself feeling overwhelmed. You may feel anxious or tense. You may find it difficult to make it through your day. This short grounding meditation will help you to slow down and focus on your breath. To refocus on your connection with the earth below and let go of some of the tension you are holding.

Grounding Meditation for Anxiety

Use this simple breathing exercise at any time of day to help you manage your emotions or quiet any racing thoughts you may be experiencing. It is a great way to start your day, refocus your thoughts when a break is long overdue, or even help you settle in for a good night’s sleep. 

Breathing in Peace

We can all learn about self-acceptance by watching our dogs. Mabel is such a unique dog. But whether she is greeting people with her trademark smile, roaming around the yard, or even checking out artwork, she always seems happy with herself and her life. 

Mabel: Self Acceptance

Finding a balance in life is so important. In so many ways. Finding relationships in our life that support us, that help us in ways we need help, without question and judgment…these relationships can make all the difference. 

Camden and Mabel

We can find inspiration in the most unlikely places. Camden and Mabel remind us that we can all use a little balance in our lives.

Camden and Mabel: Breakfast Edition

Annabel Lee, a beautiful but haunting poem by Edgar Allen Poe, comments on love and loss, reminding us that those we love are always with us even after we have to say goodbye. Annabel Lee is in the public domain.

Annabel Lee

Camden has always been an anxious dog. But with a little patience, she is able to overcome her fears and make a new friend.

Camden: Patience

This short meditation uses the image of a snow globe to help you begin to settle your anxious thoughts. Like the snow flying around inside of the snow globe, anxious or racing thoughts often make it difficult to see the whole picture. This meditation guides you as you learn to begin to settle these thoughts.

Settling Your Thoughts