Mindfulness Challenge: Day 8


When feeling uneasy, restless or anxious, I gravitate towards mindfulness exercises that ground me and serve as a reminder that I am NOT my struggle. What a welcome insight in times of difficulty! Mindfulness practice does not have the power to stop whatever pain we are experiencing, but it can create opportunity to observe whatever is happening without judgment, with gentleness and also recognition that what we are in touch with is bound to pass. I take comfort in this awareness, especially when pummeled by fear or burdened by sadness.

Mountain mindfulness exercise is one of my favorite mindfulness exercises, partly due to my love of mountains, and partly due to the fact that when I am weary or doubtful of capacity to remain resilient in the face of stress, it powerfully re-ignites my faith.

Begin by finding a comfortable position and taking a few deeper breaths to center yourself. Be present to your breath for a while and when you are ready, begin to visualize a majestic mountain. Take some time to paint a vivid picture of the mountain in your mind. Now imagine that you are this mountain. Still. Solid. Unmoving. Visualize the mountain as seasons begin to change. See it in the spring, in the summer, then in the fall and winter. Notice all the changes. Notice changing weather on the mountain. Sometimes there are storms and heavy downpours, at other times the sun is shining and there is a gentle breeze. Lastly, notice how the mountain changes through the course of a day. Take time with this visualization.

Feel yourself unwavering and grounded as all these changes are occurring. You are simply observing, remembering that all will pass: your thoughts, emotions, sensations are transient, akin to fleeting weather patterns.



Here is a longer written version of the exercise
Here you can find an extended audio version

About Aga Grabowski, LCSW, PMH-C, CST (she/her)

I am a co-founder of Wildflower, a psychotherapist, a presenter and a consultant in the area of perinatal and reproductive mental health.  Many other aspects of my personal identity shape my clinical work: chief among them is the family and immigrant background which has informed my attunement to the psychological upheaval that accompanies major life transitions and to the many sociocultural forces that impact our lived experience.

In my clinical work, I am focused on helping people thrive and cope during periods of significant change, and particularly during journeys towards and through parenthood which may involve infertility, losses, depression, anxiety, and conflict.  I work with people from all walks in life. Clients I work with are some of the strongest, most resilient folks I know. They don’t always feel this way, and they come to therapy feeling raw, maybe lost, and certainly quite vulnerable. It takes courage to confront your pain and struggle. I view psychotherapy as a deeply collaborative process that aims to help you discover and tap into your strengths and resources.  You already have what it takes to feel better, be happier, face challenges – good psychotherapy basically helps you access all that. This can only happen if your therapist genuinely cares about and respects you and is invested in their own ongoing professional development and personal growth.

I have extensive training in perinatal and reproductive mental health, evidence-based treatment of mood and anxiety disorders, sex therapy, and trauma.  I earned my bachelor’s degree in international studies at the University of Chicago and obtained my master’s degree in clinical social work at the University of Chicago School of Social Service Administration.  I often present on topics related to mental health. I am an AASECT-certified sex therapist and a certified perinatal mental health clinician. My most valuable learning experiences come from my clients: their experience, wisdom and perspective have shaped my clinical practice the most, something I am deeply grateful for.

LCSW License Number:149016046
Type 1 NPI Number: 1841631132
Accepts: BCBS PPO and BlueChoice plans, Lyra, self-pay and out of network clients


Selected training and affiliation
AASECT-Certified Sex Therapist
Certified Perinatal Mental Health Clinician
Eye Movement Desensitization and Reprocessing (EMDR) Training
Bringing Baby Home Educator Training, Gottman Institute
Circle of Security Parent Educator
Supportive Parenting for Anxious Childhood Emotions (SPACE) training
Gottman Method Level 1 training
Dialectical Behavior Therapy Training

Key beliefs
People are stronger and more resilient than they often realize.
Our culture teaches us to be fiercely independent. To thrive, we need to embrace being interdependent -- deep connection with others is essential for happiness.

More about me
I love the outdoors and hiking, camping, kayaking.
I can’t live without chocolate.
I feel grateful every day for getting to do the work I love.