Center for Mindful Psychotherapy

Center for Mindful Psychotherapy Counseling Center offering mindfulness based psychotherapy in convenient locations around the San Francisco Bay Area. Contact us to find your therapist.

If you think you might need some help...

Relieving Depression or Anxiety
Moving through Grief and Loss
Overcoming Addiction
Processing Trauma
Deepening Spiritual Growth
Managing Stress or Transitions
Enhancing Relationships and Intimacy

We are here for you.

What's Yours to Carry? 🤲December asks a lot of us. The pressure to finish strong at work, show up perfectly at gathering...
12/17/2025

What's Yours to Carry? 🤲

December asks a lot of us. The pressure to finish strong at work, show up perfectly at gatherings, find the right gifts, be present for everyone, and somehow also pause to reflect meaningfully on the year.

No wonder so many of us arrive at the holidays already depleted.

But here's something worth sitting with: much of the exhaustion we feel isn't from what's actually ours. It's from carrying what belongs to others, to systems, to futures that haven't arrived yet.

Our December newsletter explores this question, and it might shift something for you.

Inside this month's issue:
🌿 A reflection on discerning what's yours to carry, and practicing the release of what isn't
🌿 Featured Associate Rachel Lefkowitz Parnes on why "not enoughness" is everywhere right now, even for people who are objectively doing well
🌿 The 3 quiet habits that drain your energy (people-pleasing, overthinking, hyper-responsibility) and how to interrupt them
🌿 A 60-second somatic exercise to help your nervous system digest the day
🌿 An introduction to Somatic Experiencing for those curious about body-based healing
🌿 Karen Baker's upcoming 6-week group, The Change Circle, for anyone navigating life transitions

One small practice: Write down everything you're holding right now. Circle only what is genuinely yours. Notice what remains uncircled. Practice, even just for today, letting those things belong where they belong.

You don't have to carry everything. You never did.

Read the full newsletter on Substack: https://centerformindfulpsychotherapy.substack.com/p/center-for-mindful-psychotherapy-7b0

💙 If this message found you at the right moment, we're glad. Take good care of yourself this season.

Why Are You So Exhausted? It’s Not Just Your Schedule.Do you feel perpetually drained, even when you are technically res...
12/16/2025

Why Are You So Exhausted? It’s Not Just Your Schedule.

Do you feel perpetually drained, even when you are technically resting? The biggest energy sinks aren't always external deadlines, but the quiet, psychological habits running in the background.

Our Associate MFT, Rachel Lefkowitz Parnes, breaks down the three insidious habits keeping your nervous system on high alert:

1. People Pleasing: It’s actually a survival strategy (the "fawn response") that keeps your stress system activated.

2. Chronic Overthinking: Your brain is burning energy solving problems that do not exist yet (hyperactivity in the Default Mode Network).

3. Hyper Responsibility: The belief that you have to control everything to be safe is intensely energy intensive.

These are learned adaptations, not flaws! You are not failing; your system is simply running a protective program that needs an update.

Ready to reclaim your energy? The full post explains the science behind these drains and gives you specific, somatic practices like the "What’s Mine to Carry?" method to start interrupting the patterns today.

https://mindfulcenter.org/amft-shares-3-quiet-habits-that-drain-your-energy-and-how-to-break-the-cycle/

🌀 Stuck in the In-Between? It's Time to Embrace the Change. 🦋Have you ever intellectually understood a major life transi...
12/16/2025

🌀 Stuck in the In-Between? It's Time to Embrace the Change. 🦋

Have you ever intellectually understood a major life transition, a breakup, a new city, a job shift, a big loss, but still felt physically and emotionally stuck? 🤔 You talk about it, you think about it, but your body is still holding its breath? You are not alone. That stuck feeling is your brilliant nervous system trying to process energy from the past.
We all know change is hard. But what if we told you that true integration of change must happen not just in your mind, but in your body? 🧘‍♀️

That's the powerful, embodied approach of The Change Circle, a 6-week online somatic therapy group led by our trusted former Associate, Karen Baker, LMFT.

Karen specializes in body-centered healing and creating a fiercely empathetic space for profound shifts. ✨

Here’s what you gain from joining this group:

- You move beyond talk: Use gentle somatic practices to release trapped energy related to past shifts. 🌬️
- You find community: Share your journey with others who are navigating their own life transition support in a safe, non-judgmental space. 🫂
- You build resilience: Learn tools to regulate your nervous system so you can approach future changes with strength and stability. 💪

Karen, known for her intuitive and depth-oriented approach, loves working with people who are deeply curious and committed to healing. If you are ready to stop feeling paralyzed by transition and start feeling powerfully embodied in your new normal, this group is for you. 💜

Read our blog post introducing Karen and the group, and find out how to schedule your introductory call. Your body is ready for this shift.

https://mindfulcenter.org/embracing-the-inevitable-join-the-change-circle-group-series-with-karen-baker-lmft/

To join The Change Circle, please reach out directly to Karen Baker, LMFT: Karen@PacificHolisticTherapy.com

12/09/2025

🫠 Is Your Worth Tied to Your To Do List? Let’s Talk About “Not Enoughness”

Have you ever hit a major goal, gotten glowing praise, or had a wonderful conversation and still felt that quiet, nagging voice that says, "I'm not doing enough" or "I should be handling this better"? You are not alone. That pervasive feeling of not enoughness is something our Associate MFT, Rachel Letkowilz Parmes, hears every single day from high achieving clients.

The truth is, you are not broken. You are having a very human response to a culture that confuses output with worth.

Here are 3 key takeaways from Rachel’s perspective:

The comparison culture is louder than ever, making the bar for "enough" impossible to reach.

Stress makes everything look worse, causing your mind to default to self criticism when you are low on energy.

Often, the real scarcity isn't time, but the attention you are giving to yourself.

If you are constantly trying to produce more to feel safe, your energy will always be depleted. Healing this starts with a simple shift: turning back toward yourself.

Ready to interrupt the pattern? Read Rachel’s full post and try her gentle practice for redirecting your attention.

https://mindfulcenter.org/a-therapists-view-why-not-enoughness-is-everywhere-right-now/

Interested in connecting with a therapist who understands performance culture and anxiety? Contact us today.

Meet Madison Parikka, M.A., AMFTWe're excited to introduce you to one of our associate therapists who brings warmth, cur...
12/08/2025

Meet Madison Parikka, M.A., AMFT

We're excited to introduce you to one of our associate therapists who brings warmth, curiosity, and a sometimes whimsical approach to therapy.

Madison sees therapy as "a coming together, an exploration, and a place to look inward—to see and be seen." Her approach is deeply compassionate, non-judgmental, and tailored to your unique needs and goals.

What makes Madison's practice distinctive:

She believes in the inherent wisdom of your mind, body, and spirit, as well as the power of nature and creativity in healing. Whether you're navigating grief, working on boundaries, exploring your identity, or healing from trauma, Madison creates space for you to zoom out, tune in, and discover your own path forward.

Madison specializes in working with:
✨ Adults, teens (13+), and couples
✨ LGBTQIA+ individuals and gender expansive folks
✨ People navigating grief, loss, and end-of-life transitions
✨ Only children and complex or unusual family systems
✨ Artists and people in creative careers
✨ Anyone working through adjustment, anxiety, depression, or relationship challenges

Her therapeutic approach integrates:

Narrative Therapy, Humanistic Therapy, Mindfulness, Gestalt, and Trauma-Informed care

Madison received her M.A. in Counseling Psychology from The Wright Institute and her B.A. in communication and studio art from Cal Poly Humboldt.

Madison is currently accepting new clients for individual therapy, couples counseling, and teen therapy (virtual and in-person in Folsom, CA).

Visit mindfulcenter.org to learn more and schedule a consultation.

https://mindfulcenter.org/view/our-team/entry/182/

What if meditation didn't have to be so serious?Our associate therapist Madison Parikka, AMFT, shares a beautiful book r...
12/02/2025

What if meditation didn't have to be so serious?

Our associate therapist Madison Parikka, AMFT, shares a beautiful book review that might just change how you think about mindfulness practice.

The book? "A Handful of Quiet" by Thích Nhất Hạnh. A children's book that Madison says completely transformed her meditation practice.

Madison writes:"I thought I was supposed to meditate to be mindful and enlightened. This book offered an access point that didn't feel so serious and made me excited to connect with myself instead of dreading a practice."

What makes this book different:

It uses tangible elements (four pebbles you move from pile to pile) and rich imagery (flower, mountain, water, space) to help you ground and connect. Each element represents something we all have within us: freshness, calm, clarity, and freedom.

"It almost feels like play, in a way. Allowing the mind to engage with the imagery while grounding and connecting has made me excited to meditate."

This approach is perfect if you:

Feel like traditional meditation never quite works for you
Need structure and activities to stay engaged
Are a more "tangible" and active meditator
Want meditation to feel less intimidating
Appreciate gentle guidance and imagery

Madison reflects: "I get so much more out of the experience if I take my expectations way down, and allow it to be a practice more of settling and connecting than of enlightenment and change."

This is the kind of therapist who brings creativity, playfulness, and genuine humanity to the work. Who understands that being human is "wild and hard" and that finding little ways to slow down and just be is necessary.

Read Madison's full review and discover more about her integrative approach to therapy that weaves together mindfulness, creativity, and nature. Visit our website and therapist directory to learn more.

https://mindfulcenter.org/a-handful-of-quiet-by-thich-nhat-hanh-a-review-by-amft-madison-parikka/

You notice the pattern again. Relationships start well, but as you grow closer, something shifts. Maybe you create dista...
12/01/2025

You notice the pattern again. Relationships start well, but as you grow closer, something shifts. Maybe you create distance. Maybe you become anxious when your partner needs space. Maybe the whole dynamic feels painfully familiar.

Here's what many people don't realize: these aren't character flaws. They're attachment trauma relationship patterns—protective strategies your nervous system developed when your earliest relationships taught you that closeness meant danger.

7 signs attachment trauma may be affecting your relationships:

1. Push-pull patterns in intimacy – You want closeness but feel compelled to create distance when things get too intimate
2. Difficulty trusting partners – Even when they've proven reliable, you struggle with hypervigilance and suspicion
3. Fear of abandonment or engulfment – You're terrified of being left OR of losing yourself in the relationship
4. Repeating the same relationship dynamics – Despite promising yourself things will be different, you keep choosing similar partners or falling into identical patterns
5. Emotional dysregulation with partners – Small conflicts trigger intense reactions that feel outside your control
6. Difficulty with vulnerability – You want intimacy but showing your authentic self feels terrifying
7. Feeling unworthy of love – Deep down, you believe you're too damaged or too much for someone to truly love

These patterns make sense given what you experienced. Early childhood trauma relationships created neural pathways that continue operating even when they no longer serve you.

The good news? Attachment wounds can heal. Therapy approaches like Brainspotting, EMDR, IFS, and somatic work address these patterns at their source—in your nervous system, where the original wounds live.

You're not broken. You're carrying wounds that can heal.

Read the full post to understand each sign in depth and discover how attachment-focused therapy creates lasting change.

11/26/2025

What does it actually look like to practice therapy mindfully?

This month, we're sharing something special: a glimpse into the daily practice of Madison Parikka, AMFT, one of our associate therapists. This isn't just a "day in the life." It's a window into how therapeutic philosophy becomes lived practice.

Watch as Madison shares:

The ritual of transition. Madison uses her shower as a boundary between roles, a somatic practice that prevents burnout and models healthy delineation. Self-care isn't luxury. It's professional integrity.

Softening through seasonal change. "The trees get all brown and the ground gets all green... I'm allowing my energy to be grounded, quiet, and to let my soil soften." This somatic awareness mirrors what many of us need right now: permission to soften rather than force our way through transitions.

Belonging through presence. Madison closes her day with Mary Oliver's words about "your place in the family of things." Belonging doesn't require perfection. It requires presence.

Specialized, affirming spaces. Madison co-facilitates a weekly therapy group for q***r women in relationships with heterosexual cisgender men, a nuanced identity that deserves knowledgeable, affirming therapeutic support.

Madison integrates Narrative, Humanistic, and Mindfulness principles in her work with grief, boundaries, complex family systems, and LGBTQIA+ relationships.

Contact Madison today to set up an appointment.

A Love Letter to Therapy"You can only go as far with your clients as you have gone with yourself."Our associate therapis...
11/25/2025

A Love Letter to Therapy

"You can only go as far with your clients as you have gone with yourself."

Our associate therapist Madison Parikka, AMFT, shares a beautiful reflection on what it means to both give and receive therapy, to be part of an interconnected network of healing, growth, and becoming.

Madison writes about:

The dual experience of being both therapist and client, and how each role deepens the other
Why therapists aren't at the "pinnacle of enlightenment" but are simply deeply human people doing their own work
The beauty of being part of a mycelium network of wisdom where healing flows from therapist to therapist, mentor to student, clinician to client, across generations
How therapy is both an upward movement toward growth AND a downward journey of coming home to yourself
The gift of having clients choose to show up as their "full, vulnerable, messy selves" in the therapy room

Madison reflects: "I hope to never take for granted the gift it is to have folks choose to show up with me as their full, vulnerable, messy selves in the therapy room. I hope that my experience as a full, vulnerable, and messy human deepens our journey together."

This is what therapy looks like from the inside. Real humans helping real humans. Imperfect people holding space for imperfect people. Growth happening in both directions.

Read Madison's full love letter and connect with her authentic approach to therapy. Visit our website and therapist directory to learn more.

https://mindfulcenter.org/a-love-letter-to-therapy-by-amft-madison-parikka/

11/24/2025

Meet Rachel Lefkowitz Parnes, one of our San Francisco Bay Area therapists.

In our latest Conversations with Clinicians series, Rachel shares her insights on building meaningful therapeutic relationships, what draws people to therapy, and how she creates space for authentic healing.

What you'll discover in this conversation:

Rachel's approach to trauma work goes beyond traditional talk therapy. She believes in meeting clients where they are, honoring their pace, and creating a therapeutic relationship where vulnerability feels safe rather than scary.

She talks about why the associate model resonates with her as a clinician, how supervision enhances the work she does with clients, and what it means to hold space for someone's healing journey.

You'll also hear about:

How she helps clients recognize and shift long standing patterns
Why the therapeutic relationship itself becomes a healing force
Her philosophy on accessible, quality mental health care
What to expect when you're considering starting therapy

Rachel brings warmth, clinical expertise, and genuine care to her work with clients navigating trauma, relationship challenges, anxiety, and life transitions.

This is the kind of therapist who:

Really listens without rushing to fix
Understands that healing isn't linear
Creates safety for the parts of you that feel hard to share
Believes you're capable of the changes you're seeking

Whether you're struggling with attachment wounds, processing past trauma, or working through current life challenges, Rachel's approach combines evidence based techniques with deep respect for your unique story.

https://mindfulcenter.org/conversations-with-clinicians-rachel-lefkowitz-parnes/

The end of the year brings more than just holiday lights. It often brings a heavy weight of "not enough." Not enough mon...
11/23/2025

The end of the year brings more than just holiday lights. It often brings a heavy weight of "not enough." Not enough money. Not enough time. Not enough energy to show up the way you think you should.

If you're feeling that financial and emotional crunch right now, you're not alone. And that feeling of scarcity isn't just about your bank account. It's about the stories your nervous system is telling you about safety, worth, and survival.

Here's what we explore in this month's newsletter:

The difference between external reality and internal narrative. Financial stress is real. But the harsh stories we tell ourselves about our worth when money feels tight? That's where healing work begins.

Sovereignty vs. Isolation. When financial stress hits, many of us retreat, believing we must solve everything alone. True sovereignty means recognizing your intrinsic worth and your right to support, independent of your income or circumstances.

Boundaries create space for growth. Setting limits around your time, energy, and emotional capacity during stressful seasons isn't selfish. It's essential soil for resilience.

Narrative Therapy can help. This approach helps you separate yourself from the problem and co-author a new story about your worth and capacity.

This month we also feature Madison Parikka, AMFT, who specializes in Narrative Therapy and helps clients with grief, boundaries, and complex family systems.
You don't have to navigate this season of scarcity alone.

Read the full newsletter: https://centerformindfulpsychotherapy.substack.com/p/center-for-mindful-psychotherapy-d49
Ready to explore therapy? Our associate therapists offer specialized, affordable support with Narrative Therapy, attachment focused work, and trauma treatment.

Visit mindfulcenter.org or contact us today.

Address

533 Castro Street
San Francisco, CA
94114

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm

Telephone

+14157660276

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