Holding it All Together

by Carolyn Abele, MS, LPC

In therapy spaces, we talk about “holding it all together” as thought it’s a fixed state—calm, regulated, and ideally achievable daily.  But in real life (and work), holding it all together usually looks a bit different.  Some days flow like graceful ballet.  Other days, it looks like 4 cups of coffee, several password resets and lots of “it’s fine” thoughts running wild.  

Holding it all together looks like showing up for family, co-workers, clients and friends.  All while you tick tasks off your to-do list with timely precision.  “No sweat!”  It looks like being present, attuned, and thoughtful—even on days when energy is low and the calendar is full.

Holding it all together doesn’t mean feeling perfectly regulated at all times.  It means noticing when things feel stretched and responding with skill, care and flexibility.  It’s showing up when you want to roll on the floor and have a good old-fashioned tantrum.  It’s knowing which parts of your life are stable enough to lean on while others wobble.

Today could feel like a delicate balancing act held together by duct tape and prayers, yet, you are not failing.  You are functioning.  You are adapting.  You are holding it all together, and getting things done. 

Consider a gentle self-care pause.  Take a second between tasks and check in with yourself:

• What feels most “held together” right now?
• What feels like it could use some support?
• What is one small, realistic thing you could offer yourself today—something that fits within this specific day?

No fixing required, just noticing the positive.

So, if this week feels full, heavy, chaotic, held together with extra effort, know that this is not a failure.  Tomorrow you may be able to hold it all together, with a little less duct tape.

Carolyn Abele, MS, LPC works individually with adolescents through adults.  She specializes in working with individuals with anxiety and depression, trauma, self-esteem, as well as helping adolescents and their families with behavior related challenges. To connect with Carolyn, please visit her website at carolynabeletherapy.com.

Like a River

by Lindsay Roznowski, LPC

This past year, I read John O’Donohue’s poem “Fluent” for the first time, and it hit me right in the chest—simple, poignant, and beautiful. It goes like this:

I would love to live

Like a river flows,

Carried by the surprise

Of its own unfolding. 

These words spoke to me for a number of different reasons—the nature-inspired aspirations; the themes of fluidity, change, and personal growth; the release of control and the acceptance of what is; the focus on curiosity and surprise, and the wild loyalty to remain present in each sacred moment. The natural world has such gifts to offer.

With the beginning of 2026 upon us, I reflected on how this poem — and the image of the river — can be a reminder and guide for how I move through the next twelve months. Many of us have created goals or resolutions for the new year, informed by how we thought 2025 went. So how can I be more like a river? Adult life can get us tangled up — so many concerns take us out of the moment and into our heads. Whether it be work, paying bills, health issues, or navigating relationships, the mental gymnastics of trying to decode “what to do” can keep us in our heads, searching for some sense of control. In Brene Brown’s book, Atlas of the Heart, she posits that when we feel like things are uncertain or too much, we go to the following places in our heads: stress, overwhelm, anxiety, worry, avoidance, dread, and fear. Being in our heads excessively — and flooded with these intense emotions — can rob us of the present moment. When we allow these thoughts and fears to dominate our energy, our thoughts can become quite toxic and create disconnection with ourselves and our loved ones. 

Consider the image of a river. Even when leaves, branches, and debris drop into it, it doesn’t stagnate but instead continues to flow. It doesn’t wonder why the leaves are there or what to do with them. It continues to be a river, to flow, to move downhill, around bends, towards the ocean. 

So as we break out our new 2026 calendars, let’s ask ourselves: “How can I be more like a river?” Here are some additional thoughts for reflection as you begin the year: 

• How can I allow myself more flow?
• How can I use movement and breath to become more present in each moment?
• How can I more intentionally welcome the unexpected turns of life’s new moments?
• How can I embrace changes as a process of evolution and do the good work to get unstuck from old patterns? 
• How can I release some control and attachment to what I think my path should look like and embrace the beauty of what it actually is? 

Wishing you happiness, presence, and flow in 2026.

Lindsay Roznowski, LPC, specializes in supporting children, teens, and adults in navigating life stressors, finding ease from anxiety, and tapping into their strengths and innate resilience. She integrates mindfulness-based cognitive therapy, positive psychology, nature-informed therapy, and a yoga training background to co-create conditions for optimal healing and well-being. She offers walk-and-talk therapy sessions in the outdoors to those interested. Starting in Spring 2026, she’ll also be offering seasonal nature-inspired therapeutic workshops — so stay tuned! To learn more, see her website at bloomwellnesscounseling.com and contact her at lindsay@bloomwellnesscounseling.com or 215-326-9665. 

Turning the Light Around

by Karen Steinbrecher

Twenty-five hundred years ago, Lao Tzu, in China, wrote the “Tao Te Ching”.  For spiritual seekers, the Tao Te Ching is a manual on how to accomplish, within oneself, a higher level of spiritual cultivation.  Simply put, the “tao” is the way, walking the path, going with the flow of life.  Lao Tzu composed 82 verses, teachings, practices, that offer us a way to make our own path, find a personal road map on our own inner journey.  One aspect of my personal path is practicing QiGong, with flowing and healing movements, a tool for me to align my thoughts, heart and my physical body.  As the ground hardens and the air chills, QiGong practice helps me harmonize with the season of winter. In Taoist traditions, winter is the season when you are called to explore what lives below the surface, to pay attention to the internal workings of your intuition.Verse 52 of the “Tao Te Ching” is essentially about “turning the Light around”. A current translation reads, ”Seeing into darkness is clarity. Knowing how to yield is strength. Use your OWN LIGHT and return to the source of light. This is called practicing eternity….In the beginning was the Tao. All things issue from it; all things return to it.” Solala Towler created the following practice that resonates with “Turning the Light Around”:

Focus upon your breath, allowing your breath to become unforced and natural.  Sitting on a cushion or on the edge of a chair, imagine there is a thread coming from the top of your skull, up to the Heavens. Place the tip of your tongue on the roof of your mouth and breathe slowly, deeply into your belly. Closing your eyes completely, or open just a little, allow your thoughts to slow down until you can keep one thought.  This means that, instead of letting the wild horse of thought run all over your consciousness, gently guide him onto one path and keep him there.  You only want to tame the horse, quieting your mind.  Turning your sight inward, focus upon your inner self, let go of your outer self.  Allow the “light” of your inward gaze to connect you with your original spirit.  Ever deepen your gaze and relaxation, noticing what arises in your experience.  Spending some time in this state, celebrate your light, feed your soul, your heart, your being.  When you are ready, opening your eyes, sit still for a few moments before reentering the outer world of “doing.” Take your time.  By practicing in this way, you may reach what Taoists call Living Midnight, a state of profound mental stillness; this is the quietude that allows the original, or celestial spirit to come forth.

Karen Steinbrecher leads Qi Gong classes at The Resiliency Center on Tuesday afternoons and Thursday evenings. For more information, contact her at karensteinbrecher@msn.com.

Loving-Kindness and Generosity of Spirit

by Karen Steinbrecher

In QiGong practice, I lead participants in a “Lovingkindness of the Heart” practice from Lee Holden also called “Lotus Flow”.  We send out lovingkindness with our hands.  This diamond-light is sent to the earth, to our hearts, to one another, back to the earth and ascends up in the shape of a lotus-flower, returning to our hearts, and continuing to ascend up above our heads to the Universe.  We repeat this several times with words of lovingkindness, compassion, forgiveness and peace.  These lovely peaceful words help to bring expansiveness of the heart, inviting joy to blossom in your heart.

To practice opening your heart through the gentle movements and deep breathing of Qi Gong, join me at the center and/or watch a video of Lee Holden introducing some gentle Qi Gong practices at https://youtu.be/zAKqL3elCjg

Karen Steinbrecher leads QiGong classes twice a week at the Resiliency Center, on Tuesday afternoons and Thursday evenings. 

Flowing Through Winter, Practicing Dancing

By Karen Steinbrecher

Welcome to winter.   You may groan when you read this.   Smile. I write this on a rainy day. QiGong practice resonates with Traditional Chinese Medicine practice (TCM).   The TCM system recognizes 5 Seasons throughout the Year. 

We have moved through the Winter Solstice into the season called the WATER Element.

During the Winter Season, we send our energies into our roots, just as the trees do in nature. 

It is normal to sleep a bit more, to eat heavier warming food, and to build energy that can be released in Spring (the Wood element). 

Winter is a time to seek the warmth of love and friendship. 

It is a time for assessment and reflection. 

It is time to recognize the rhythm of nature and follow along.

QiGong is a tool for us to move and flow, to navigate around those obstacles.

To go with the flow of life. 

When our Qi (life energy) is blocked or stagnant, that is when we may dwell upon stress, pain and encounter problems. 

Our Qi helps us to weave through chaos (hundun) to find, even for a few minutes, that peaceful place within. 

Qi dao, Yi dao is my mantra. 

Where the Qi goes and flows, the mind goes.

Let us recognize Water as a great teacher. 

It shows us how to move through the world with grace, ease, determination and humility. 

As it flows upon the earth, the water’s journey can be a mirror of our path through life. 

Water can inspire us to not become rigid with fear or cling to what is familiar. 

Water doesn’t cling to its past, it is brave, and flows onward without looking back. 

When there is a hole to be filled, water doesn’t run away from its fear of the dark; instead water bravely, humbly fills the empty space. 

In the same way we can face the dark moments of our own life bravely, and not run from them.

Qi dao Yi dao. 

We move through life encountering many twists, turns and obstacles along the way just as a river flows.  

Karen invites you to dance and flow through a QiGong practice at the Resiliency Center, Thursdays @ 2P.M. and @ 6:20 P.M.   $10.00 for a one hour class.  Bring socks or slippers.  To register go to:  http://www.meetup.com/Resiliency-Gatherings-for-Movement-Inner-Strength-Joy/ or contact Karen at karensteinbrecher@msn.com.

Celebrate the Joys of Summer with Qigong

by Karen Steinbrecher

Now is a time of Light, Joy, Elation and Happiness.  Find the magic within as you practice and dance QiGong. This is a time to fully express the new ideas and goals, the seeds we planted at the start of the year. Summer is the season of the heart according to Traditional Chinese Medicine.  This is the season to step into your joy. An important teaching of Chinese medicine is that there is a seamless continuum between the body and the environment around us.  In Five Phase Theory we have entered the cycle of summer, the time, cycle, greatest Yang, and this season is also called ‘Fire.’ All cycles are manifestations of the movement of Yin and Yang, and the seasons are no different. The time of Yin in autumn and winter is a time of resting while both spring and summer are Yang seasons. Yang represents growth, expansion and outward movement. Spring begins this movement of growth, and summer takes over to allow growth to expand to its fullest. During summer we stay healthy trying to mimic this Fire/Yang movement of nature, yet we want to be mindful, to not overdo things. Both too little and too much divert us from harmony. Thus with QiGong practice we work to balance the Yin and Yang. 

Fire stands for heat and the color red. In the body Fire is the Heart, representing a Yang organ and the Small Intestine represents the Yin organs. Stepping into your joy means that it is okay to take a moment away from your busy schedule. Remind yourself that no matter what is going on, it is always possible to feel peace in your heart.  It is good to nourish your being, your spirit, to be kind to yourself. Remember also to nourish yourself with foods.  That is the Yin organ, the small intestine.  This is the organ where the most extensive process of digestion and absorption of foods and nutrient take place.

With Qigong we dance/practice movements to nourish our being with compassion towards joy and happiness.   Some of the many movements connecting the  Heart meridian are  the “Coming and going of the waves, Letting up a balloon, the Swan spreads it wings, Turning your body to view a distant  Full Moon and the Lotus is Rising from the Water.” “Turning the Ball of Light” connects the Small Intestine meridian. These flowing and peaceful stretching movements with the breath work feel so good. For example, the Lotus flower symbolizes Harmony and Love, Peace and Compassion and more. When we practice the Lotus movements, we envision rising up through the muck and the mud to become a flower resonating with purification and growth and happiness. This is a favorite movement with my classes.

Come join us to return to your Heart during these Lotus days of summer with Qigong on Thursdays at 2 P.M. and at 6:15 P.M.

The class lasts for 1 hour with a charge of $10.00

With Qi Blessings and Gratitude,

Karen