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mindfulness coaching


Distracted and Letting Life Pass By?

Have you ever struggled with being present in the moment, plagued by anxiety or stress?    Common problems that mindfulness addresses are often linked to stress, anxiety, and negative thought patterns. Modern lifestyles with hectic schedules, constant distractions, and information overload can lead to chronic stress and overwhelm. Additionally, unresolved emotions, past traumas, and fear of the future can contribute to anxiety and emotional reactivity. Mindfulness helps by promoting present-moment awareness and non-judgmental acceptance, allowing individuals to break free from the grip of negative thought patterns and embrace a more balanced and centered way of being.


Have you ever found it challenging to accept certain aspects of your life or yourself?  Challenges related to acceptance often stem from unresolved past experiences, traumas, or emotional wounds that can influence self-perception and hinder personal growth. Moreover, cultural and societal expectations, comparisons, and the fear of judgment may lead to self-doubt and difficulty in accepting oneself as one truly is. Additionally, external factors like changes in life circumstances, unexpected setbacks, or losses may trigger resistance to accepting new realities. A coach can provide a safe and supportive environment to explore these causes, offering techniques and insights to foster self-compassion, release limiting beliefs, and embrace acceptance for personal growth.


Common problems that mindfulness helps with:
  •    Stress reduction and management

  •    Anxiety and worry

  •    Depression and mood disorders

  •    Emotional regulation

  •    Improved focus and concentration

  •    Enhanced self-awareness

  •    Coping with chronic pain and illness

  •    Dealing with addiction and substance abuse

  •    Managing anger and frustration

  •    Sleep disturbances and insomnia


Common problems that we need help accepting:
  • Grief and loss

  • Past traumas and emotional wounds

  • Accepting and embracing change

  • Letting go of past failures and regrets

  • Self-acceptance and self-compassion

  • Dealing with life transitions and adjustments

  • Accepting personal limitations and imperfections

  • Embracing new identities or roles

  • Accepting and adapting to circumstances beyond one's control 


A coach can be a non-judgmental ally in your journey towards self-acceptance. Whether it's embracing past failures, dealing with unresolved emotions, or accepting changes in your life, a coach can provide a safe space for exploration and support. Through guided conversations and targeted exercises, a coach can help you release self-limiting beliefs and foster a positive and compassionate relationship with yourself.


Mindfulness coaching can be the key to unlocking a calmer and more focused mind. A mindfulness coach can teach you various techniques to anchor yourself in the present, let go of negative thought patterns, and cultivate a deeper sense of awareness and acceptance. By incorporating mindfulness into your daily life, you can experience reduced stress, improved emotional regulation, and greater overall well-being.

How Coaching Can Help You Be More Present

Coaching for mindfulness and acceptance can have significant value and make a profound difference in an individual's life. Mindfulness coaching is a process where a trained coach helps individuals develop and strengthen their mindfulness practices and cultivate a non-judgmental and accepting attitude towards their experiences. Here are some key benefits and differences that mindfulness coaching can make:


1. Stress Reduction: Mindfulness practices, when cultivated through coaching, can help individuals manage stress more effectively. By learning to be present in the moment and accept their thoughts and emotions without judgment, individuals can respond to stressors with greater clarity and calmness.


2. Emotional Regulation: Mindfulness coaching can improve emotional regulation by increasing awareness of emotions as they arise. This awareness allows individuals to respond to emotions more skillfully, reducing impulsive reactions and promoting a greater sense of emotional balance.


3. Improved Focus and Concentration: Mindfulness practices involve training the mind to stay present, which can lead to improved focus and concentration. Through coaching, individuals can learn techniques to enhance their attention and productivity in various aspects of life.


4. Enhanced Self-Awareness: Mindfulness coaching helps individuals develop a deeper understanding of themselves. This heightened self-awareness allows them to recognize patterns of thought and behavior, facilitating personal growth and positive change.


5. Resilience: Mindfulness coaching can enhance an individual's ability to cope with life's challenges and setbacks. By cultivating acceptance and non-reactivity, individuals can bounce back from adversity with greater resilience.

6. Relationship Improvement: Mindfulness practices can promote better communication and empathy in relationships. Mindfulness coaching can help individuals become more present and attentive listeners, leading to improved connections with others.

7. Reduced Anxiety and Depression: Mindfulness-based interventions have shown promise in reducing symptoms of anxiety and depression. Coaching can provide personalized guidance and support to individuals struggling with these conditions.

8. Health Benefits: Mindfulness practices have been linked to various physical health benefits, such as reduced blood pressure, improved sleep quality, and a strengthened immune system. Mindfulness coaching can motivate individuals to integrate these practices into their daily lives for better overall well-being.

9. Greater Acceptance: Acceptance is a core component of mindfulness coaching. By learning to accept their experiences, thoughts, and emotions as they are, individuals can reduce self-criticism and foster a more positive and compassionate self-image.

10. Personal Growth and Fulfillment: Mindfulness coaching can lead to a deeper sense of purpose and meaning in life. By aligning with one's values and developing a more profound connection to the present moment, individuals may experience greater fulfillment and personal growth. Overall, mindfulness coaching can empower individuals to live more intentional, balanced, and meaningful lives. It provides practical tools to navigate challenges and cultivate a more positive and accepting relationship with oneself and the world around them.

  • What is psychotherapy?
    Psychotherapy, also known as talk therapy or counseling, is a collaborative process between a trained therapist and an individual seeking support. It aims to explore thoughts, emotions, behaviors, and experiences to promote personal growth, emotional well-being, and address specific concerns. Psychotherapy encompasses various approaches, such as cognitive-behavioral therapy, psychodynamic therapy, and humanistic therapy, tailored to meet the individual's needs.
  • How long does psychotherapy last? How many sessions will I need?
    The duration of psychotherapy varies depending on several factors, including the individual's goals, the complexity of their concerns, and their progress throughout the therapeutic process. Some individuals may benefit from short-term therapy, consisting of a few sessions or weeks, to address specific issues or provide immediate support. Long-term therapy may span several months or years, focusing on deeper exploration and ongoing personal development. The therapist and individual collaborate to determine the appropriate duration of therapy based on their unique circumstances. Sessions are typically scheduled to occur one time per week at the same time and day if possible. Your therapist may suggest a different amount of therapy depending on the nature and severity of your concerns. Your consistent attendance greatly contributes to a successful outcome. Due to the varying nature and severity of problems and the individuality of each client, we are unable to predict the length of your therapy or to guarantee a specific outcome or result. The length of your treatment depends on the specifics of your treatment plan and the progress you achieve. Most clients see their therapist once a week for 3 to 4 months. After that, they meet less often for several months. Therapy then usually comes to an end.
  • How do I find the right therapist for me?
    Finding the right therapist involves considering several factors. It's important to seek a licensed and qualified therapist with expertise in the specific concerns you want to address. You can ask for recommendations from trusted sources, such as healthcare professionals or friends who have had positive experiences with therapy. Online directories and therapist matching platforms can also help you find therapists in your area. Additionally, it's crucial to feel comfortable and have a good rapport with your therapist, so scheduling an initial consultation or phone call to assess the fit is recommended.
  • Do you accept insurance?
    For mental health issues, we accept Blue Cross Blue Shield and affiliates (CareFirst, Anthem, BCBS Federal Employee Program, etc.) and Cigna or Evernorth. HOWEVER, please note that to qualify for insurance benefits, therapy must be related to a mental health diagnosis, like anxiety, depression, PTSD, etc., that has medical necessity. Most insurance plans do not cover relationship or sexual issues. Yes, it is sad considering that these are often the primary drivers for mental health issues. Please do not ask us to bill your insurance for relationship or sexual issues without first contacting your insurance company to check to see if your plan covers it. (We don't want to keep asking them.) Also, we cannot make up a diagnosis either, as this is insurance fraud and can cost us our license and result in serious penalties. Plus, insurance companies occasionally audit psychotherapy notes to ensure that treatment is related to the reported diagnosis. You can always choose to skip insurance and pay for therapy out of pocket. This will maximize your privacy and widen your pool of therapists. Thank you for your understanding.
  • How much does therapy cost?
    The cost depends on the type of service provided, who your provider is, and how long it lasts for. Please contact us for up-to-date rates. We also offer a 10% discount for online teletherapy sessions due. Sessions that exceed these times by more than 10 minutes will be billed accordingly in 15-minute increments. Additional charges also apply for sessions after office hours or on weekends. More information can be found in our informed consent document available upon request. All rates are in US dollars. Good Faith Estimate You have the right to receive a “Good Faith Estimate” explaining how much your medical and mental health care will cost. Under the law, health care providers need to give patients who don’t have insurance or who are not using insurance an estimate of the expected charges for medical services, including psychotherapy services. You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency healthcare services, including psychotherapy services. You can ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule a service. If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill. Make sure to save a copy or picture of your Good Faith Estimate. For questions or more information about your right to a Good Faith Estimate, visit or call (800) 985-3059.
  • Is psychotherapy confidential?
    Confidentiality is a fundamental principle in psychotherapy. Therapists are legally and ethically bound to maintain the privacy and confidentiality of the information shared during therapy sessions. However, there are a few exceptions to confidentiality, such as when there is a risk of harm to oneself or others, child or elder abuse, or when a court order requires the disclosure of information. Your therapist should explain their confidentiality policy and any exceptions during the initial sessions.
  • Do you offer virtual therapy and coaching sessions?
    Yes! In addition to in-person appointments, HigherChange also provides online video conferencing sessions for both therapy and coaching. We use an encrypted video conferencing platform that we have a HIPAA-compliant relationship with. However, you will need a smartphone with a built-in camera or a computer with a webcam and microphone. (If booking a virtual therapy appointment, be sure to select "Telehealth for Maryland/California/Singapore" and specify where you live as the Location.)
  • Is therapy really beneficial?
    The benefits of therapy have been demonstrated through research. People who are depressed may find their mood lifting. Others may no longer feel afraid, angry, or anxious. In therapy, people have a chance to talk things out fully until their feelings are relieved or the problems are solved. Your relationships and coping skills may improve greatly. You may get more satisfaction out of social and family relationships. Your personal goals and values may become clearer. You may grow in different areas of your life.
  • What if I can't make it to a scheduled appointment?
    Apart from unpredictable emergencies like snow days or illness, we require a 48-hour notice for cancellation and rescheduling. Otherwise, you may be charged the full session fee at 100%, and this charge may not be covered by insurance. To reschedule an appointment, select Appointments > Existing clients in the menu bar and follow the instructions there. Alternatively, you can call or email us using the contact information at the bottom of the screen.


“Dr. Thomas Luttrell was a compassionate coach and asked me probing questions which allowed me to go deeper into my situation and explore other depths to my issue I was not aware of. I could tell he was listening well and challenged me in the ways I needed to be challenged. I definitely had some breakthrough in our session and am grateful for the experience.”

Julie Mangus, LPC-MHSP

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Free 10-Minute Telephone Consultation

If you have any questions about our services, you can call us for a free 10-minute phoneconversation. There also may be times when you need to talk on the phone outside ofour regular appointment times. In case of an emergency, you may contact your coach fora telephone consult. If the call takes longer than 10 minutes, the time used will be chargedour regular fee, prorated in 15-minute blocks. All fees are subject to change.

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