It's easy to become distracted by every social media notification, incoming text and email, and the million tasks that need to be completed by the end of the day. When we're caught up in a storm of thoughts, worries, and anxieties, trying to keep afloat with all of the incoming information and demands, we tend to lose sight of the present moment.

This week, let's look at how we can cultivate mindfulness by developing soft habits.
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Table of Contents

The Idea of the Week

Mindfulness and meditation (5-minute read) are often used interchangeably, but they are not the same thing. As Verywell Mind defines, “mindfulness is the mental state in which you focus your awareness on the present. Meditation is a tool we can use to develop a regular practice of mindfulness.”

Mindfulness is a self-awareness of our present state and experiences. Worries and anxieties are typically about the future and past. Thus, bringing your awareness to the present moment can help curb those worries and anxieties. 

Practice of the Week

Have you heard of soft skills (e.g., communication skills, teamwork, creativity, emotional intelligence)? Rowena Tsai introduces a similar concept: soft habits. Soft habits are the, seemingly, small habits we do in our daily lives. Rowena shares her several soft habits for a more mindful existence (15-minute video), and people in the video’s comments section shared their soft habits as well! For example,

  1. Putting in the 1%, such as remembering people’s names. 
  2. Saying “thank you” to the bus driver and waiters.
  3. Leaving positive reviews after a great service or buying a product.
  4. Open the door for strangers
  5. Speaking up when you have nice thoughts.
  6. Replacing self-deprecating jokes with ironically self-aggrandizing jokes. For example, when you trip and fall, instead of “I’m a disaster of a human,” say “I’m the epitome of beauty and grace.”
  7. Being early, or respecting other people’s time.
  8. Talk to strangers: Rowena shares what her mother says, “There is so much we can learn from others and [talking to strangers] is my way of showing others that they are important to me.” 
  9. Serving others. Rowena shares an example from Struthless: when you create two plates of food, one may “look prettier” or it just speaks to you more. You may tend to keep the “prettier” plate for yourself. Instead, try giving the “prettier” one to the other person. This is an example of serving others when no one is looking.

Although our phones, ringing from notifications, can pull away our awareness of the present moment, we can still use our phones to develop mindful practices. Set several periodic reminders on your phone to prompt you to be mindful of the moment. For example, setting a reminder before lunchtime to engage in mindful eating. 

Here are some other ways you can practice mindfulness in your daily life (5-minute read):

  1. Mindful eating. Instead of watching the latest episode of your favorite show, try focusing on the taste, texture, and temperature of your food.
  2. Journalling. Try these 44 journaling prompts (10-minute read) for mindfulness.  
  3. Exercise. Do you listen to music or watch shows while exercising? Try focusing on your breathing and the movement of your body. 
  4. Doing laundry. Focus on the textures of the fabric, the smell of the clean clothes, and your breathing as you fold your clothes.
  5. Mindful walking (3-minute read). What is the weather like? Where are you stepping? Are your muscles relaxed or tense? Notice the movement of your body. 

What is a soft habit you’ve developed, either recently or over your life? Let us know on our Instagram or Facebook page!

News of the Week

Morning Meditation
Thursdays 9:30-10:30am
in-person or online
$50 for 10 sessions

We are offering another guided meditation! Perfect for beginners! Start your morning by feeling self-centered, present, and calm!

Register here!

Unlocking Your Mind: A Journey to Self Discovery
Ketamine-Assisted Experiential Psychotherapy Retreat

One Ketamine Journey—lots of deep dives into experiential therapy incorporating meditation, writing, art making, yoga, and other body-centered modalities. Step away from the stressors of daily life and fully immerse yourself in the therapeutic process. We will use Ketamine and experiential therapy to break through the stuck places to find more freedom, pace, and motivation!

Preparation Zoom Session, Thursday, March 30, from 6-9pm,
In-person Thursday, April 6 from 6-9pm,
In-person Friday, April 7 from 10-6pm,
In-person Saturday, April 8 from 9-5 pm.
Zoom Integration Session – Thursday, April 13 from 6-8pm Integration session.

More details coming ASAP!
Email [email protected] to express interest.
Only 1 slot is available.


Want to learn more about Ketamine-Assisted Psychotherapy? Check out the blog

Family Constellations and Sharing of Ancestral Knowledge Workshops with Tati

Join Tati on her first US visit from her home in Ecuador, where she owns a healing and psychotherapy practice working with sacred plant medicine, ancestral healing, and art therapy.

Family Constellations is a type of therapeutic approach that focuses on exploring the dynamics within a person’s family system, including their relationships with parents, siblings, grandparents, and other family members, even ancestors. This approach can be used to address a variety of issues, such as relationship difficulties, emotional blocks, and unresolved traumas.

This workshop involves a group of participants who come together to explore their own family dynamics through a series of exercises and discussions led by our facilitator, Tatian Davila, a psychotherapist, healer, and seeker of ancestral knowledge. Tati will offer 2 workshops as well as individual healings. The workshops will be held at Breathing Space Studio in Erieville, NY.
The Family Constellations Workshop will be held on April 22, 2023, from 10 am to 4 pm. 

The Sharing of Ancestral Knowledge Workshop will be held on April 23, 2023, from 10 am to 4 pm.

Both workshops will be held at Breathing Space Studio
3455 Erieville Road
Erieville, NY 13061

Individual Healing Sessions will be held in Fayetteville, NY from April 24th through 28th.

Click here to learn more and register!

Yoga Nidra and Vinyasa Yoga Classes

Yoga Nidra starts Wednesday, February 22nd from 7:15 pm to 8:15 pm. 
Vinyasa yoga starts Wednesday, February 22nd from 6 pm to 7pm. 

These sessions are offered in person at Breathing Space Psychotherapy in Erieville.

Private yoga sessions are now available! These yoga sessions are offered in person in Erieville or virtually.

Check out the pricing plans for yoga sessions by clicking the button below.

Check Out Our Yoga Classes

We’re hiring!
Are you a NY Licenced Mental Health Counselor? Or, do you know anyone who is? Send them our way because we’re hiring!

Would you enjoy working with a collaborative team of enthusiastic clinicians?
Are you curious about new therapy modalities?
Do you want control over your schedule so your life can be balanced?
Are you looking for opportunities to expand your skills by leading groups, facilitating workshops, or supervising interns/Limited Permits?

YES? Then check out our website for more details!

The Thought of the Week

Wishing you a peaceful week!


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