Whole and Holy

An integrative mental health practice helping you find wholeness in mind, body, spirit & community.

11/16/2025

💨 Slow Down Sunday: Box Breathing

Your breath is a powerful tool to calm the mind and regulate the nervous system.

🌬 How to practice:
Inhale 4 counts
Hold 4 counts
Exhale 4 counts
Hold 4 counts

Repeat 4–8 cycles

💛 Each breath reminds you that calm is available right here, right now.

👉 Learn more at Whole & Holy
📧 info@wholeandholy.net | 📱 (717) 746-8750

11/15/2025

💲💵 Don’t let financial worries get in the way of your treatment!

At Whole & Holy, we believe everyone deserves support. Especially when life feels overwhelming. If finances are stressing you out, please know we’re still here and ready to help you make life better. 💛

Reach out to us to talk through options, resources and ways we can continue supporting your mental health and well-being.

🌿 We’re here for you. Always.

📱(717) 746-8750
🌐 https://wholeandholy.net/

11/13/2025

💛 World Kindness Day Challenge!

Today, we invite you to spread a little extra kindness, for yourself and others. Kindness isn’t just good for those around you; it’s powerful for your own mental and emotional well-being.

✨ Your Challenge: Pick one act of kindness to do today!
Say something encouraging to yourself in the mirror
Send a thoughtful message to a friend or family member
Offer a smile, a compliment, or a helping hand to someone you see

Small acts create a ripple effect like boosting mood, reducing stress and strengthening connections.

💞 Share your act of kindness in the comments or tag someone who inspired you today! Let’s create a wave of compassion together.

👉 Start your journey toward greater self-compassion and connection at wholeandholy.net

11/11/2025

🇺🇸 Honoring Veterans Day

Today, we pause to honor the courage, sacrifice and service of all who have worn our nation’s uniform. Your commitment to protecting others reflects extraordinary strength.

At Whole & Holy, we also recognize that the journey of service doesn’t end when duty does. Transitioning back to civilian life, managing memories, or carrying invisible wounds can all take a toll on mental health. Healing deserves the same care and respect as service itself.

💬 If you or a loved one is a veteran navigating stress, trauma, or adjustment, you don’t have to carry it alone. Our therapists are here to offer a safe, compassionate space for healing, growth and reconnection.

👉 Visit wholeandholy.net to learn more or reach out to start your therapy journey.

🕊️ Today and every day, we thank you.

11/10/2025

⚖️ Today's Tip: Limit Overload

Our minds need quiet time, too. Notice when you feel overstimulated. Think... too many screens, conversations, or commitments. Setting gentle boundaries helps protect your peace. Even a short pause can make a difference.

✨ It’s okay to step back before you burn out.

🌱 At Whole & Holy, we’ll help you learn when to pause and how to rest without guilt.
🔗 Explore options for support at https://wholeandholy.net/

11/09/2025

🕊 Slow Down Sunday: Legs Up

Rest isn’t a reward, it’s your body’s natural way to reset. This restorative pose calms the nervous system, improves circulation and invites stillness.

🧘‍♀️ How to practice:
Sit sideways near a wall, lie back and swing your legs up.
Breathe deeply for 2–5 minutes, noticing relaxation in hips, back and legs.

💛 Allow yourself this moment to pause. Healing happens in stillness.

📧 info@wholeandholy.net | 📱 (717) 746-8750

11/05/2025

🌿 Starting therapy for the first time? It’s completely normal to feel a mix of nerves and curiosity. Your first session is all about connection, comfort and beginning your journey toward growth and healing.

✨ This is your space and we’re here to support you every step of the way.

💛 Ready to take the first step? Schedule your first session today and start your journey toward wholeness and well-being.

👉 wholeandholy.net

11/04/2025

😌 Tips on Tuesdays: Build a Calm Corner

Everyone deserves a space that feels safe and soft. A calm corner can be as simple as a cozy chair, gentle lighting and a comforting scent. Use it when you need to breathe, reset, or just be still.

🌿 You don’t have to earn your rest. You deserve it.

💫 Looking to create more calm in your life? Our therapists can help you build emotional balance and daily peace.
🔗 Learn more at https://wholeandholy.net/

11/02/2025

🦋 Slow Down Sunday: Butterfly Stretch

Open your chest, soften your shoulders and give your body a gentle reminder: It’s okay to release tension.

🌿 How to practice:
Sit tall, soles of feet together, knees fall open.
Inhale to lengthen the spine.
Exhale, soften shoulders and chest.

💛 This stretch supports emotional release and helps you reconnect to your body’s natural ease.

📧 info@wholeandholy.net | 📱 (717) 746-8750

10/30/2025

🌿 Our Wonderful Team is Here for You!

Looking for support, guidance, or someone to walk alongside you in your mental health journey? Our compassionate and experienced clinicians at Whole & Holy currently have openings and would love to welcome new clients.

Whether you’re navigating anxiety, depression, life transitions, or seeking growth and self-discovery, our team provides a safe, judgment-free space to explore, heal and thrive.

💬 You don’t have to do this alone. We’re here to support you every step of the way.

🔗 Learn more and schedule a session today: wholeandholy.net

10/28/2025

🌊 Tips on Tuesdays: Create an Anchor

Feeling overwhelmed? Try creating an anchor, like something that reminds you of peace and steadiness. It might be a word (“breathe”), a calming scent, or a small object in your pocket. When life feels uncertain, your anchor helps you return to the present moment.

💭 What helps you feel grounded when things get hectic? Share in the comments below.

🌿 At Whole & Holy, we help you find your inner anchors... tools that bring calm, connection and clarity.

🔗 Visit https://wholeandholy.net/ to learn more and join us for support.

10/26/2025

🌿 Slow Down Sunday: Child’s Pose

Take a few minutes to slow your breath and ground your body.
As your forehead rests on the mat, notice your back expand and your breath soften. These are gentle signals of safety to your nervous system.

✨ Try this:
Kneel, bring your big toes together, and fold forward.
Let your arms stretch out or rest by your sides.
Breathe deeply for 1–3 minutes.

💛 A simple pose to remind your body it’s safe to rest.

At Whole & Holy, we help you reconnect with your body, calm your mind and find peace through mindful, somatic healing.

Address

166 South Main Street Suite 203
Chambersburg, PA
17201

Telephone

+17177468750

Website

https://wholeandholy.net/

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