NOTES ON THERAPY
From bite-sized insights to deep dives on healing, NOTES ON THERAPY is where mind meets meaning.
As therapists, staying informed about mental health is essential. Sharing current research and raising awareness helps to reduce stigma and makes mental health support more accessible and relatable in everyday life. Check out the blog posts below for the latest in psychology and mental health.
2 Minute Guided Meditation
Free downloadable meditation script and music for your next mindfulness meditation.
Written by Emma Nagle, LCSW | March 23, 2026
Take a moment to get comfortable in your seat… Plant your feet on the ground if you’d like. Feel the ground against your feet. Relax your shoulders. Turn your focus inward. Start to notice the sensations in your body. Let’s begin with your breath. Take a deep breath in through your nose. Fill your stomach with air and exhale through your mouth. Continue to focus on your breath. If your mind has wandered, gently bring yourself back into your body. Allow each breath to ground you in the present moment. Deep breath in… and out. Now let’s start to bring your awareness back to the outside world. With your eyes still closed, notice the sounds in the environment around you. Bring your grounded body into the present environment and into the remainder of your day. Gently open your eyes when you feel ready to do so.
Take a moment to get comfortable in your seat… Plant your feet on the ground if you’d like. Feel the ground against your feet. Relax your shoulders. Turn your focus inward. Start to notice the sensations in your body. Let’s begin with your breath. Take a deep breath in through your nose. Fill your stomach with air and exhale through your mouth. Continue to focus on your breath. If your mind has wandered, gently bring yourself back into your body. Allow each breath to ground you in the present moment. Deep breath in… and out. Now let’s start to bring your awareness back to the outside world. With your eyes still closed, notice the sounds in the environment around you. Bring your grounded body into the present environment and into the remainder of your day. Gently open your eyes when you feel ready to do so.
Download free Meditation Script here.
The Uncertainty pledge
The Uncertainty Pledge is for the moments when you need a little permission to keep going—without clarity, without control, but with trust.
Written by Emma Nagle, LCSW | May 19, 2025
Uncertainty is a natural part of life, but that doesn’t make it comfortable. For many, not knowing what’s next can trigger anxiety, overthinking, and a need to control outcomes. In the absence of clarity, the nervous system often goes on high alert: searching for answers, safety, or some sense of ground beneath our feet.
That’s where The Uncertainty Pledge comes in. It’s not a solution, but a soft place to land. A simple, grounding practice you can return to when the path ahead feels foggy. Instead of trying to force clarity, the pledge invites you to stay present with the unknown. The pledge invites you to walk with it, breathe through it, and trust that forward movement is still happening, even if you can’t yet see where it leads.
Say it with me…
I will not wait for clarity to begin.
I will walk with questions, not answers.
I will let the unknown soften me, not harden me.
I will listen for what unfolds, instead of forcing a path.
I trust that not knowing is its own kind of wisdom.
A gentle question to sit with:
What part of you is seeking answers right now, and what would it look like to offer that part reassurance instead of urgency?
So much of healing begins in the unknown. You don’t have to see the destination to take the next step.