Welcome

Healing doesn’t only happen in the therapy room — it grows from the daily practices, reflections, and inspirations we carry with us. These resources are meant to support you on your journey, drawing from my background in counseling, Ayurveda, meditation, yoga, tai chi, and expressive arts. Explore, take what resonates, and return whenever you need nourishment for mind, body, and spirit.

Where Do I Start

Embarking on therapy or self-exploration is a brave and empowering step. At EmpowerHer Wellness, we want to make that first step feel as welcoming and accessible as possible. Here are some friendly, beginner-friendly resources to gently guide you:

 A Few Books to Begin Your Journey

• The Body Keeps the Score by Bessel van der Kolk, MD: A compassionate introduction to how our bodies hold onto trauma and how we can start healing.

• Self-Compassion by Kristin Neff, PhD: A gentle guide to being kinder to yourself as you grow.

• Attached by Amir Levine & Rachel Heller: A beginner’s look at relationships and how we form them.

• Radical Acceptance by Tara Brach: Blending mindfulness and compassion for a more peaceful inner journey.

Podcasts to Ease In

Podcasts for Beginners

• The Happiness Lab with Dr. Laurie Santos
https://www.happinesslab.fm/
(Science-based, beginner-friendly tips for well-being and mindset shifts.)

• Therapy Chat with Laura Reagan, LCSW-C
https://www.therapychatpodcast.com/
(Easy to follow conversations about therapy, trauma, and self-understanding.)

• Ten Percent Happier with Dan Harris
https://www.tenpercent.com/podcast
(Great for mindfulness beginners — interviews with meditation teachers and therapists.)

YouTube Channels / Video

• 5-Minute Guided Meditation for Stress Relief
https://www.youtube.com/watch?v=inpok4MKVLM 

• Beginner’s Body Scan Meditation (great for calming anxiety)
https://www.youtube.com/watch?v=zsCVqFr6j1g

• Body Scan Meditation

A guided body scan helps you bring gentle awareness to each part of your body, noticing sensations without judgment. This practice builds relaxation and connection between mind and body.

Try this 10-minute guided body scan:

https://www.youtube.com/watch?v=zsCVqFr6j1g 

Autogenic Training

Autogenic training is a relaxation technique that uses calming phrases and guided imagery (like “my arms are heavy and warm”) to activate the body’s natural relaxation response. It can reduce stress, help with sleep, and support emotional regulation.

Intro to Autogenic Training:

https://www.youtube.com/watch?v=yy0Y0nTnXkk 

 Prāṇāyāma (Breathwork)

Breathing practices from yoga traditions gently regulate the nervous system, balance energy, and calm the mind. Simple techniques like “box breathing” or “alternate nostril breathing” are safe ways to begin.

Prāṇāyāma for Beginners:

https://www.youtube.com/watch?v=8VwufJrUhic 

Alternate Nostril Breathing (Nadi Shodhana): 

https://www.youtube.com/watch?v=8VwufJrUhic 

Shadow Work 

A compassionate process of meeting the parts of yourself that have been hidden, denied, or wounded. Through journaling, guided reflection, and dialogue, you can weave these parts back into your authentic wholeness.

Ayurveda & Daily Rituals

Healing often speaks through creativity. Journaling, collage, photography, and art-making offer ways to process emotions and uncover insight. You don’t need to be an “artist” — these practices invite play, discovery, and new perspectives.

Spiritual & Multicultural Resources 

I honor all paths of wisdom. Whether you connect with Buddhist mindfulness, Vedic mantras, Christian centering prayer, or simply a sense of nature’s sacredness, these practices can deepen meaning in your healing journey. My approach is inclusive, welcoming, and rooted in respect for diverse traditions.

Books & Journals I Recommend

Here are a few meaningful reads and tools I often suggest:

• Perfect Health by Deepak Chopra (Ayurveda)

• The Body Keeps the Score by Bessel van der Kolk (trauma healing)

• Women Who Run With the Wolves by Clarissa Pinkola Estés (women’s empowerment)

• It’s OK That You’re Not OK by Megan Devine (grief)

• The Wild Edge of Sorrow by Francis Weller (grief & ritual)

• Guided journals for grief, IFS parts work, and daily reflection

EmpowerHer Resource Packet (Downloadable Soon)

A beautifully designed guide with:

.• Daily Ayurveda self-care rituals

.• Meditation & breathwork practices

• Gentle yoga & tai chi sequences

• Shadow work reflections

.• Journaling prompts for grief, trauma, and growth

• A curated EmpowerHer booklist

Cathy Armstrong, LPC-S, RN, NBCCH | Spiritually Conscious Psychotherapy & Holistic Counseling. 6901 Holly Road. Tel: (361) 688-8200. Email: cathyarmstronglpc@gmail.com 

Serving Corpus Christi, Texas, and women across Texas via secure telehealth. Integrative Jungian, somatic, and spiritual therapy for grief, trauma, life transitions, and personal growth.

© 2025 Sacred Self Hypnosis & EmpowerHer Wellness