What kinds of concerns do you help with?

I work with adults navigating anxiety, trauma and complex trauma, grief and loss, perfectionism, burnout, relationship stress, and major life transitions. I also support helpers, students, veterans, first responders, and people exploring deeper questions of meaning, identity, and how they want to live.

What is mindfulness-based psychotherapy?

Mindfulness-based psychotherapy blends evidence-based approaches with present-moment awareness. We pay attention to what you are feeling in your body, emotions, and thoughts in real time, then build practical skills to steady your nervous system, relate differently to difficult thoughts and emotions, and take meaningful steps that fit your values. You do not have to be “good at meditation” for this to be helpful.

Do I have to stop my thoughts or be “good” at meditation for this to work?

No. Almost everyone I see is either a complete beginner or someone who has tried mindfulness or meditation and ended up feeling frustrated or like they were doing it wrong. Meditation here is not about stopping your thoughts or having a perfectly calm mind. It is about learning how to notice thoughts, emotions, and sensations with more awareness and less judgment.

You do not need to be good at meditation for this to help. Your willingness to explore with curiosity is enough.

What happens in the first session?

The first session is mostly about getting to know you. I will ask about what brings you in, your history, what has and has not helped before, and what you hope will feel different. Together we set initial goals and I will share how I think we might work with what you are facing. There is always room for questions and for you to decide whether it feels like a good fit.

How long are sessions and how often do we meet?

Standard psychotherapy and educational sessions are 60 minutes. Many people begin weekly to build momentum, then shift to every other week or less often as things stabilize. The length of therapy is individualized, and we will talk openly about what feels right for you.

Do you offer online therapy or only in person?

I offer both. Sessions are available in person in downtown Grand Junction and online for adults anywhere in Colorado using secure telehealth. Some people prefer one format, and some like to mix both depending on schedule and season.

Do you take insurance?

Mountain Mindfulness is a private-pay practice. Individual psychotherapy is $150 for a 60-minute session. A limited number of reduced-fee spots may be available depending on need and current capacity.

What is your approach to trauma and painful experiences?

My work is trauma-informed and paced. We focus first on safety, stabilization, and nervous system grounding, using body-based and mindfulness tools so you are not overwhelmed. When and if it is appropriate, we may gently approach memories or themes using imaginal work, meaning-making, and integration rather than forcing anything. You are always in charge of the pace.

Do you offer groups, classes, or retreats?

Yes. I offer mindfulness and self-compassion groups, introductory foundations classes, workshops, and retreats focused on emotional regulation, awareness, embodiment, and practical skills for daily life. Check the Events page or contact me directly for current offerings and waitlists.

Do you prescribe medication or coordinate with other providers?

I do not prescribe medication. I am happy to collaborate with your primary care provider, psychiatrist, or other members of your care team, with your written permission, so that your support is as coordinated and consistent as possible.

What if I am in crisis or need immediate help?

Mountain Mindfulness is not a 24-hour crisis service. If you are in immediate danger or having thoughts of harming yourself or someone else, please call 911, go to your nearest emergency room, or contact the 988 Suicide & Crisis Lifeline. Once you are safe, you can reach out to schedule or follow up.

How do you teach mindfulness and self-compassion in your work?

Mindfulness and self-compassion are woven throughout the work rather than added on top. We use practices like breath awareness, grounding through the senses, and compassion-based skills to help you relate differently to stress, shame, and self-criticism. I draw from Mindful Self-Compassion, DBT, and other evidence-based approaches, and we always go at your pace.

You do not have to sit on a cushion or close your eyes for this to be real practice. It is about practical skills that can be used in everyday life.