Sarah Miller Therapy

11/05/2025

The holiday season can be a mix of emotions—joy, connection, and sometimes, self-criticism or overwhelm. I’m inviting us to approach this time with gentleness, compassion, and curiosity.

As we move through the weeks ahead, let’s practice mindfulness together—staying present, grounded, and kind to ourselves. Stay tuned for reflections and practices to support you through the season.

✨Content Disclaimer: This space is meant for reflection and support, not a replacement for therapy. My 1:1 openings are currently full, but you’re welcome to join the waitlist or explore upcoming groups. If you’re looking for care, please reach out—I’m always glad to help connect you with someone who can support you well.✨

11/02/2025

This space is meant for reflection and support, not a replacement for therapy. I seek to share an invitation for curiosity and reflection so you can begin your self-compassion journey. While I'm not currently accepting new 1:1 clients, I would love to connect with you about my groups to determine if that would be a helpful next step for you. Thank you for being here.✨

11/02/2025

As the season turns, November invites us to slow down and listen to the quiet wisdom within and around us. This month, we’ll explore four themes that often emerge this time of year—savoring, ancestral wisdom, nourishment, and grief.

Each week, I’ll share a self-compassion practice connected to these themes. My hope is that these reflections offer a gentle pause and help you care for yourself in meaningful ways through this season of change.

✨Content Disclaimer: This space is meant for reflection and support, not a replacement for therapy. My 1:1 openings are currently full, but you’re welcome to join the waitlist or explore upcoming groups. If you’re looking for care, please reach out—I’m always glad to help connect you with someone who can support you well.✨

11/01/2025

Beautiful sunset as we begin November! Even small doses of nature reconnect me to Peace.

10/30/2025

Balance is rarely about equal halves—it’s about awareness and gentle recalibration. ⚖️

Notice where your energy is flowing today.

Are you moving too quickly, giving too much, or forgetting to rest?

Self-compassion invites us to pause, breathe, and support ourselves with what we need in this moment.

Every moment of compassionate awareness shifts us into a more balanced and steady place.

10/28/2025

As we move through a time where costumes and masks can be fun, it’s worth noticing these subtle masks we wear in daily life—the ones that protect, hide, or strive. What if we allowed ourselves to show up just a little more as we are?

Compassion meets us there.

10/24/2025

Feeling deeply grateful for this group and the shared moments of courage, honesty, and care that unfolded together. When we practice compassion in community, something powerful happens—we remember we’re not alone.

Do you want to join us in the spring? I would love to chat more with you. Send me a message if this feels aligned 💛

10/23/2025

Inner work is the brave process of looking inward—not to fix, but to understand. 🌙

It’s noticing thoughts, emotions, and patterns with gentle awareness.

You might take a few deep breaths and ask yourself, “What within me needs attention today?”

Self-compassion invites us to meet our inner world with curiosity, not criticism.

In this, healing slowly unfolds.

10/20/2025

In everyday conversations, we often fall into listening so we can respond—crafting our rebuttal or guidance while someone else is still speaking. But what if we paused and shifted into listening to understand instead?

Listening to respond is wrapped up in our own agenda, eager to be right or helpful.

Listening to understand, by contrast, prioritizes empathy, curiosity, and presence.

This matters because when we truly feel heard, connection deepens and trust forms. Misunderstandings shrink. Relationships soften. Listening to understand is practicing relational mindfulness with the intention of connection rather than fixing or being right.

If you’d like to try this in conversation: pause before you speak, listen for and validate their emotions. In doing so, you may discover how rare—and how compassionate—it is to be really listened to.

10/18/2025

We often approach meals on autopilot—eating quickly, distracted, inwardly disconnected. But eating itself can become a moment of grounding, connection, and embodied presence. Below are practices you can try before, during, and after meals to help you slow down and root into your body.

Before each meal:
•Breathe deeply for 3-5 deep breaths, inviting your nervous system to trust it’s safe enough to rest and digest.
• Do a short body scan from head to toes, noticing tension or ease.
• Try the 5-4-3-2-1 grounding method: name what you see, feel, hear, smell, and taste.

During each meal:
• Pause between bites.
• Notice texture, temperature, and subtle flavors.
• Chew slowly, occasionally resting utensils.

After each meal:
• Pause and notice how your body feels after eating.
• Reflect: What sensations, emotions, or thoughts came up?
• Offer gratitude- for the food you have access to, for how your body uses the food for nourishment, fuel, energy, for those that helped the food get to your table.

These are not rigid rules, but gentle invitations to practice greater presence and self-compassion. May you find nourishment at each meal.

10/18/2025

Letting go requires attention and gentleness.

It’s not about forgetting or forcing release—it’s about noticing what you’re still carrying and gently loosening your grip.

You might pause, place a hand over your heart, and breathe.

Ask yourself, “What am I holding onto that I no longer need?” “What is holding me back from releasing what no longer serves me?”

Letting go happens in small, compassionate steps—each one creating space for something new.

10/18/2025