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Monday 9am - 5pm Sunday 9am - 5pm

Begin Within Hope Therapy, Salem, OR (2026)

01/21/2026

I know what it's like to trudge through dark and muddy places in life.

I also know what it's like to rise up out of those moments - to heal and recover and find new life.

I trust that on those muddy days in your own life, that you too can know and remember to extend love and compassion and grace to yourself, especially on the most difficult days.

Not everything and not everyone is worthy of your energy or focus. Be discerning. Remember to hold fast to your boundaries. Allow yourself to rest when you need to.

Some days are going to be moment by moment and that's okay.

Many times, we let our circumstances, environments or the opinions of others dictate our emotions, our path or our self worth.

Dig down a little deeper in that mud, though, and know that you have strength and self-compassion and the ability to rise up above the opinions of others and your circumstances....to be an overcomer of obstacles in life.

Muddy days can be sacred and holy moments of healing and growth when we let them be.

You are not alone. Trust yourself. Trust the Imago Dei Within.♡

May you experience Inner Strength and Confident Peace throughout your day today and always.

Trust your journey. ♡ You are worthy of all that is good in this world and of all those healing moments that renew your spirit.

Much Love,
Linnea
Begin Within Hope Therapy

01/18/2026

It has been beautiful in Oregon this week.The dogs and I have been soaking up the warm sunshine and Vitamin D.♡

I needed to feel the earth beneath my feet. So did Atticus & Soren.♡🐾

Nature Therapy soothes our soul in so many ways.

I walk at a slow and mindful pace.

I throw the ball often for the dogs and watch them play and chase the ball.

I laugh when they get tired and hot and find shade - laying down in the mud to cool off.♡

Birds are everywhere on the trails, from Bald Eagles to soaring Hawks...Sparrows and Finches and stunning Egrets near the water.

This place is a beautiful sanctuary for both creatures and humans to dwell in.

Wherever you are, i hope that nature finds you in some small way to nurture you...through a walk, through looking at pictures or videos or books or watching the birds from your kitchen window.

This is how we feed our soul...no matter what season we are in. ♡

🌿"But ask the animals, and they will teach you,
or the birds in the sky, and they will tell you;
or speak to the earth, and it will teach you,
or let the fish in the sea inform you.
Which of all these does not know
that the hand of God has done this?
In God's hand is the life of every creature and the breath of all mankind."

Job 12:7-10

Much Love,
Linnea 🫶🌿🐾
Begin Within Hope Therapy

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01/16/2026

It can be difficult to leave unhealthy relationships...marriages, partners, friendships, family members. Our nervous system wants to feel comfortable and toxic relationships may feel familiar and comfortable if that is what you have known. Many relationships even rooted in faith can be toxic.

You were never meant to live in unhealthy relationships.

Go out of your comfort zone and seek healthy environments, healthy relationships and healthy support. The more you do this the more comfortable it will feel.

Your emotions matter. Your feelings and thoughts are valid.

You matter.

Follow people on social media that help you grow, heal and inspire you.

Listen to personal growth and healing podcasts.

Watch YouTube Videos that are free that help you move forward through healing therapy modalities such as IFS Therapy, Somatic Experience Therapy, ACT Therapy, DBT Therapy, CBT Therapy.

Change your mindset and life lens and your life will be full of acceptance, peace, happiness, contentment, unburdening, deep joy, emotional maturity, agency, self autonomy, freedom, healing, boundaries and personal growth.

You are worth it.

Love,
Linnea
Begin Within Hope Therapy

Art Illustration:

01/15/2026

"If you're feeling blue - try painting yourself a different color." ~Hannah Cheatem, age 8 years old

Hannah has the right mindset! ♡ Whatever you are going through today, may you find colors of peace and happiness and love to brighten and fill your spirit up today.♡ Love, Linnea

01/13/2026

If you have a loved one or a friend...or maybe it is you that lives with anxiety, remember to show compassion, patience and grace when some of these symptoms from certain types of anxiety show up. ♡ Anxiety is not a character flaw or emotional weakness. Recovery from anxiety is possible. I promise. Remember to celebrate the small wins in your life when anxiety tries to stop you from luving life fully.🫶🙌

~Linnea
Begin Within Hope Therapy

01/11/2026

The words we speak to ourself matter.♡ Be self-aware of how you are speaking. You matter.

Love,
Linnea
Begin Within Hope Therapy

01/08/2026

It sounds boring. It sounds cliché.

But it works....deep breathing.

We were created with this coping skill to help navigate life stressors and anxiety.

●What helps me personally, first: Self Awareness of HOW I am breathing.

●Am I shallow breathing? Am I holding my breath a lot unintentionally? (I tend to do this.)

●After you check in with your breathing, Inhale through your nose and Exhale through your mouth (like you are blowing bubbles through a straw - pursed lips).

●If you are unable to inhale through your nose due to crying and being congested or allergies or illness - just concentrate on taking in deep, slow breaths, through your mouth, from your abdomen.

●Try to let your exhale be a little longer than your inhale. Doing this is the quickest way to calm your anxiety. It activates the Parasympathetic Nervous System which is responsible for relaxation and digestion.

●When possible, put your hand over your heart and in a rhythmic pattern, gently tap your chest with your hand over your heart, over and over. This is a grounding skill that keeps you in the present moment and connects you to your body. It also keeps you from dissociating if you struggle with ptsd symptoms.

● Add a compassionate affirmation while breathing and tapping such as, "I am safe. I am okay." "This will pass. I will be okay."

Practice doing this deep breathing, tapping and affirmation exercise several times throughout the day to prevent anxiety, calm anxiety and build self worth.

Practicing this exercise when you are not experiencing anxiety will help your body naturally use this tool as a default coping skill when you actually are experiencing anxiety.

You are worth it.❤️

Love,
Linnea
Begin Within Hope Therapy

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01/07/2026

When we make the decision to heal emotionally, spiritually & mentally, the very cells in our body physically change.✨️🙌

With healing, there also comes the need to protect ourselves & boundaries are necessary.

Boundaries can feel hard and lonely. Trust me, I know. However, those chosen friends and chosen family that we CHOOSE to be in our life are waiting to love on us with open arms and lift us up.

As I put boundaries in place (& stop lighting myself on fire to keep others warm), I also allow space to grieve over great losses when I let people go...forgiving & loving them from a distance.

This grieving process is difficult but necessary.

Grieving past friendships & relationships is healthy, otherwise, anger & resentment can overshadow any light if we don't allow the mourning.

So, don't let others tear you down by allowing them access to your energy & space.

Protect your purpose, your calling, your dreams and your energy. You are a sacred being. ♡

Surround yourself with truth, compassion, & kindness & always lead your life with love...Love always wins.❤️

If you too have been hurt or crushed in spirit, I see you. You are loved.♡ Remember your worth.

Some people are only meant for a season. And that's okay.

Hold on because amazing adventures, people and seasons are waiting for you.🙌🫶✨️

I am so grateful that you are here & have chosen to be a part of my life.🫶

Much Love,
Linnea
Begin Within Hope Therapy

❤️

01/05/2026

I often have found that in my darkest and hardest times in life - where those places in my soul feel hollowed out and life feels out of control - that that is when I am reminded that the ground beneath me can also become sacred ground from which I can rise up from...it becomes hallowed ground.

As I looked up to the sky on my winter walk, and gazed at the beautiful moonlight, I remembered.

✨️ I remembered that hope has always been a healing balm for my soul and that my faith is the warm light that illuminates my path, when I am in the abyss of darkness.✨️

When we can go within ourselves, it is there where we find our authentic self - where the Imago Dei resides.

This is where peace consumes us while the rain pours down and the wind rages all around us.

We heal.

We grow.

We become more aware of life itself.

We rise up from the rubble.

We become a new person as our lives find new meaning, deeper purpose from the darkest valleys of grief or illness or heartbreak to new joys, new beginnings and deeper restoration.

Because of our trials and hardships, life will feel more fragile and treasured because of what we have come through.♡

Whatever you are facing today, I hope you can remember to take the day moment by moment...breath by breath, when life feels overwhelming.

Feel your heartbeat and let it ground you.

And when it is time, let your hollowed out soul become your hallowed ground, from which you stand firmly on for the new beginnings and new life that is waiting to unfold for you, throughout this new year.

Much love,
Linnea
Begin Within Hope Therapy

01/04/2026

I am sitting in my home office getting ready to work remotely as a 988 Crisis Intervention Specialist Counselor. Many people ask if we are volunteers. We are not. Some of us are licensed counselors or specialized trained first responder counselors who have a degree in clinical counseling or crisis intervention training. So, when you call or text 988, you are getting professional counselors.

I also have private clients that I counsel through my Begin Within Hope Therapy.

I enjoy what I do because I know what it's like to struggle. I have gone through my own intensive trauma therapies for myself personally, 25 years ago, and then went back to college later in life so that i could help others, as a Mental Health Specialist. Recovery from trauma, ptsd, depression & anxiety is possible. I am living proof.

These last 2 years have been quite a season for me personally. So, I have no new resolutions for the new year. It is the winter season here in Oregon & I am still resting & renewing along with the rest of nature. I am recharging.

How about you?

I still am taking my life moment by moment, listening to my body, asking myself what I need in this moment.

Self-care is so crucial.

Drinking water, getting enough sleep, filling up my spirit through listening to inspirational & comedic podcasts, reading, working on a book I am writing, drinking black tea with honey, texting some funny memes to my friends, writing music, leaning into my faith, prayer & meditation, nature walks...giving myself permission not to be perfect (Sigh. Ok, maybe more of that last one for this year. Ha).

Find the things, the places, the people that speak words of life into your soul this year.

Let these acts of self-care renew you as we wait for the beautiful spring...blue skies, new growth and warm sunshine to embrace us.

May your day be full of resting & recharging on this beautiful Sunday Sabbath Day.🙌🫶

Thank you for being here.🫶You are loved.

"My presence will go with you, and I will give you rest.” Exodus 33:14

Much Love,
Linnea
Begin Within Hope Therapy

01/04/2026

It has been quite foggy here in the Willamette Valley this week. I love the beauty of fog...like a soft, sheer blanket covering a beautiful bed of trees and nature - it feels comforting to me. As I walked on muddy paths through the thick fog, the dogs and I found our footing one step at a time.🐾

It can take a lifetime to figure out how to walk through our own personal, muddy paths...to wade through the fog where we cannot see far in front of us...to navigate life events that are difficult, to heal wounds that we have locked deep within.

And that's okay.

We are not alone.

The healing path is worth the journey.

It brings freedom, joy, connection, peace, self-discovery, spiritual growth and clarity.

God gives us peace to step forward without fear, knowing that wherever we are going, God has already been there, and God's presence has already gone before us making even the most frightening paths safe. You don't need to be religious to lean into that.♡ God is everywhere.

Whatever you are facing today, know that you will be okay on this side of heaven and more than ok on the other side, whatever the outcomes may be.

Love is everywhere. God is love.

Lean into your inner knowing where God speaks the loudest...that inner knowing where peace can be found in the middle of our pain, when things feel out of our control or we are just exhausted in every way.

Breathe in deep. Exhale slowly.

May you find your footing one step at a time today, and may kindness find you in the most unexpected ways - kindness that reminds you of your worth and that you are loved.♡ You are not alone.🫶

Much Love,
Linnea
Begin Within Hope Therapy

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01/04/2026

Boundaries are for ourselves. They give us our agency, our autonomy and the control of how we focus our energy, how we protect our energy, how we personally grow and direct our own narrative.

Boundaries do not need to be verbally stated to other people...they are a super power when we can implement them through actions and not words.

This is your reminder to not let others have control over your emotions, thoughts and nervous system on both a macro level and micro level.

If you feel yourself walking on emotional eggshells around others, if you feel your body tense up and becoming on high alert - around family, "friends", work or activities such as watching the news and world events - these are signals to your brain and body to take action and implement your boundaries.

This is not just a professional post, but a personal post, as well. These boundaries are Boundaries that have saved my life personally, professionally and spiritually.

These boundaries are foundational in supporting my well being.

Boundaries are being good stewardships of our mind, body soul & presence here on earth.

Boundaries help you heal and grow into the person God intended you to be.

Remember your worth. You matter. You are worthy.🙌

Much Love,
Linnea🫶
Mental Health Specialist
Trauma/cPTSD, Anxiety Survivor

Begin Within Hope Therapy

01/21/2026

01/18/2026

01/16/2026

01/15/2026

01/13/2026

01/11/2026

01/08/2026

01/07/2026

01/05/2026

01/04/2026

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01/04/2026

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