Hands Holding Plant
Mindfulness... one breath at a time

Services Provided

Individual and Couples Counseling

Treatment specialization includes:

  • Mindfulness
  • Depression and Anxiety
  • Panic Attacks and Phobia
  • Relationship Problems
  • Grief and Loss
  • Work and Career issues
  • Stress Management
  • Parenting and Family Issues
  • Conflict Resolution

Mindfulness Based Stress Reduction Program (MBSR)

Do you find yourself focusing on the past or worried about the future? Learn to live in the moment and reduce the stress in your daily life.  Mindfulness is about learning to pay attention, in the present moment, in a non-judgmental way. (Jon Kabat-Zinn) 

Mindfulness has been found to be beneficial in conditions such as:

  • Stress
  • Depression/Anxiety
  • ADHD
  • Insomnia
  • GI distress
  • Immune disorders
  • Chronic pain and illness

In this 8 week experiential course you will learn to:

  • Be more focused and present
  • Build a formal Mindful practice in your daily life
  • Stay more centered to navigate life’s challenges
  • Change your relationship with chronic stress and/or pain
  • Replace painful mental habits with more useful ones

You will be provided with audio recordings of meditation and mindful movement practices to support your home practice; and your will be participating in a half-day Silent Retreat between weeks 6-7 to better deepen your practice.    

Reserve you spot today and join us for an upcoming FREE Information session to see how Mindfulness can change your life – moment by moment.   

Dr. Debra J Romberger is a Licensed Professional Counselor (LPC) with a private practice in Allentown, PA.  She works primarily with adults diagnosed with anxiety and depression and she has been using Mindfulness in her private practice and in her personal life for several years. Dr. Romberger is pleased to have the opportunity to bring MBSR to the community.

Mindfulness Program - 8 weeks

Time Allocation: 2.5 hours/week & 5 hour Silent Retreat = 25 hours total

 

Each week includes:

·         Formal mediation practice: Body scan, Sitting meditation, Awareness of Breath Meditation, Walking Meditation

·         Mindful movement: combination of standing postures, sitting postures, and or mat postures

·         Informal Practice: raisin eating exercise; mindfully listening, speaking, in group and dyad work, moment to moment awareness of thoughts, feelings, body sensations

·         Experiential learning opportunity on the following topics: Perception, Stress, physiology, Stress reactivity and responding, Communication

*Between week 6 and 7 a silent retreat will be held from 9:00am to 2:00pm on a Saturday.  Participants will be guided through both Formal and Informal Practices throughout the day, and the Participant brings lunch to eat mindfully with the group in silence. 

 

Sample week 1:

·         Opening meditation - Guided meditation:  awareness of thoughts, emotions, and sensations in the present moment

·         Class response to opening meditation (in large group or dyads or both)

·         Guided internal reflection:  What has brought you here? (share small group then large group)

·         Informal practice:  Mindful eating of a raisin

·         Formal practice:  Abdominal breathing and Body Scan

·         Home practice : Listen to Body Scan recording (45 mins) for 6 times this week; mindfully eat one meal per day; complete 9 dot exercise provided and HW sheet

Guidelines for Participation:

All that is necessary is a commitment, engagement with the practice no need to “believe” anything as a pre-requisite for participation, attentiveness to one’s own experience as the primary “data.”  No one is required to speak in class; however, many find class dialogue in small dyads or triads and the larger group is a meaningful part of class time.

 

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