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Home2021-02-17T23:02:44-08:00

Hi, I’m Noelle Wittliff.

I’m a Mother of Two, Licensed Family Therapist, Trauma Resiliency Specialist, and Mindful Parenting Coach. I teach parents effective tools to reduce stress and overwhelm and strategies to raise resilient, secure, and confident kids. With over fifteen years of experience, I support families to learn, grow, and heal in powerful ways.

“Taking Noelle’s Mindful Parenting course was one of the biggest gifts I’ve given myself.”

Read more reviews of Mindful Parenting

Honoring Dr. Martin Luther King Jr's legacy today and every day. Instruments of love are aligned with a mindful approach to changing the world. Our compassion, wisdom, and conscious action are the tools we need to make a worthwhile difference. ⁠
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I wanted to share a simple mindfulness practice that I started before my kids were born, and now we do it every New Year's Eve as a family. ⁠
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Pass out two pieces of paper to every family member who would like to participate. ⁠
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On one piece of paper, write down everything from the year that you are ready to let go of. This list can include habits or feeling states that no longer serve you. Maybe it's stress, overwhelm, people-pleasing, over-committing, excessive screen time. ⁠
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After writing this list, release it in some way. You can tear it into bits and throw it away, or if you have a fireplace, toss it into the fire. Connect to the feeling of LETTING GO. ⁠
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The second list is everything that you'd like to call in for the New Year. What do you want more of in 2022? ⁠
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More quality time with loved ones, slowing down, more movement, a renewed meditation or journaling practice? Let your imagination guide your intention setting. ⁠
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I hold onto the second list and then review it at the following year's NYE ceremony. It's a wonderful time to reflect, let go, and set intentions for the upcoming year. ⁠
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Happy New Year! ⁠
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My kids, having lived in LA their whole lives, are experiencing their first white Christmas in our new city. It feels so peaceful to watch snow falling gently to the ground. It’s quiet and beautiful, and also exciting and fun. I feel grateful for change and new beginnings. ⛄️❄️🌲
Merry Christmas from my family to yours. I wish you peaceful, joyful, and mindful connection with your loved ones this holiday season.⁠
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Another way to incorporate mindfulness into the holidays is to invite kids to think about what others might need during this time of year. ⁠
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Along with other Portland families, we decorated and filled bags with necessities for HomePlate, an organization that provides resources to youth experiencing homelessness. ⁠
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HomePlate Youth Services provides meals, showers, clothing, and a safe place to do homework. ⁠
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These are things that many families take for granted, but expanding our mindfulness practice to remember those in need allows us to connect and support one another in meaningful ways. ⁠
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To learn more about HomePlate, please click link in bio. And for those of you in L.A. please consider donating to My Friend's Place, another wonderful organization supporting youth in need.⁠
Children absorb the energy of those around them. When parents take care of their emotional and mental health, their nervous systems are regulated, allowing their child's nervous system to be able to register safety--safety in the relationship as well as safety in their environment. ⁠
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When a child has an internal, felt sense of safety, their social engagement system is activated, allowing them to be receptive, flexible, and cooperative. This is why I always encourage self-care for parents. It's not selfish to take time for ourselves. It's vital for the wellbeing of our families. ⁠
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(Or as my 11 year old just summarized: "Hey parents! Take a break and be calm. Your children will be happier.") 😉⁠
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Mindful Art Mondays: My daughter and I made this sweet cat ornament to add to the collection of handmade ornaments on our tree. We got to cut, sew, stuff, and use the hot glue gun, which made for a fun activity! Our tree is like a time capsule with ornaments that hold memories dating back to my earliest childhood, and it's so special to create new ones to add each year. 😽🎄🥰⁠
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I came home from work one day when my oldest child was in preschool. There were cushions and blankets piled high on the sofa, cardboard box structures, and toys scattered everywhere. He ran up to me wearing a black construction paper hat and eye patch and was so proud to show me the giant pirate ship he built in our living room. I took a breath and the words that came to my mind were, "Embrace the mess; embrace the yes." That mantra has served me well in the years to come. Each day I remind myself to embrace the messiness of parenting and to say yes to creating and learning. As I cleaned up paint and glue that had spilled onto the table last night, I realized how grateful I am to have imaginative, engaged, happy kids. Time goes by so quickly. When they eventually leave home, I know I'll miss their creative projects, so I remind myself to embrace them now, messiness and all.
Mindful Art Mondays: Holiday soaps! Making soap is a simple and fun activity to do with kids of all ages. We used holiday themed soap molds, melted glycerin, colorful dyes, essential oils, and mica for a little sparkle. We'll be delivering handmade soaps to the families in our new neighborhood this week to spread some holiday cheer. 🎄🏠💕⁠
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#mindfulparenting #mindfulness #arttherapy #noellewittliff #artwithkids #mindfulart ⁠#healingart #mindfulkids #handmade #naturalsoap #handmadesoap #vegan #mindfulartmondays #pandemicparenting #parentingtips #momlife #parentinggoals #motherhood #copingstrategies #parenthood #family #children #parentlife #inspiration #mindfulliving #toolsformindfulliving #therapistsofinstagram #christmas #holidays #handmadegifts
Parenting is often considered a philosophy, role, approach, style, or type. Ultimately though, it's a relationship. It has served me well in my parenting journey to prioritize the relationship above all else. Making the relationship with your child more important than the messy room, bedtime, or homework battles means that your child will feel your unconditional love and support. From this foundation of secure attachment, everything else can be figured out.⁠
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Mindful Art Mondays: This is the season for intentionally slowing down! One of our favorite ways to slow down is by engaging in arts and crafts. There's no right or wrong way to be creative. I encourage my kids to just create from their imaginations. We've been having fun making ornaments for our tree, which has been up since October. 😂 Making the holidays last a little longer this year is one way to slow down and savor each moment. 💕⁠
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Wishing all who celebrate the Festival of Lights a meaningful Hanukkah and a peaceful New Year! ⁠
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In honor of Thanksgiving, I’ve put together a free Thanksgiving Gratitude Packet that will support your family's practice of gratitude and appreciation. The packet includes mindfulness activities for all ages, including coloring pages to inspire children to think about the people, places, and things in their lives for which they’re most thankful and pages for teens and adults to reflect on their own sources of gratitude.⁠
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Link to the free download in bio, or leave a comment and I’ll send you the link! ⁠
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Happy Thanksgiving to you and yours! I'm reflecting on some big changes this past year (including an out-of-state move!) and feeling grateful for a mindfulness practice that kept me grounded and steady through it all. I hope that you find a quiet moment today to connect to your breath and take in all that there is to be grateful for. 🙏💕⁠
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Sometimes pausing for one breath gives us just the space we need to respond, rather than react, to stressful situations. ⁠
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Mindful Art Mondays: Lantern Night Lights. Sometimes kids need a little extra reassurance at nighttime and these lanterns can provide a feeling of calm and comfort. Invite your child to decorate a glass jar with an animal or image that helps them to feel safe and protected. Glue some flowers on the lid for some extra flair. 😄 You can also add a small electric candle to the inside of the jar to provide a soft glow next to your child's bed. They can imagine their special animal watching over them as they drift off to sleep.⁠
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Words of wisdom from Pema Chödrön and a gentle reminder to hold space for all of our feelings, especially the challenging ones. Feelings just want to be felt, and when we allow ourselves to feel them, they move through and out. ⁠
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Mindful Art Mondays: Play-Doh. ⁠
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Working with Play-Doh is a simple way to teach kids about mindfulness because it's a present moment activity that allows them to slow down and use their senses of sight, touch, and smell. ⁠
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Invite your child to notice what it feels like to hold the jar of Play-Doh in their hands in joyful anticipation. What do they notice inside as they open the jar and take the Play-Doh out? How do they feel as they knead the Play-Doh and begin to form it into various shapes and figures? ⁠
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There's so much to discover when we bring our attention into the present moment! 💗⁠
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Happy Father's Day to all of the mindful Dads, Uncles, and Grandfathers out there changing the paradigm of caring for children. You're making a difference that will be felt for generations to come. 💗⁠
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America's newest federal holiday, Juneteenth, became law this week. Our family is honoring Juneteenth as a celebration of the end of the shameful institution of slavery in the US, as well as an opportunity for dialogue, solemn reflection, and mindful consideration of the work that still needs to be done to dismantle systems of oppression. ⁠
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There are some wonderful children's books that share the story of Juneteenth and can open up thoughtful dialogue about why we celebrate this momentous day. ⁠
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🌟Juneteenth for Mazie, by Floyd Cooper⁠
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🌟Juneteenth, by Drew Nelson and Vaunda Micheaux Nelson⁠
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🌟Raven the Great: What is Juneteenth? by Dr. Paulette McClain⁠
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🌟Juneteenth Jamboree, by Carole Boston Weatherford⁠
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#juneteenth #blacklivesmatter #freedom
When we're kind to ourselves, we have a steady supply of kindness to offer to our kids in their moments of greatest need. We also teach our kids the importance of being kind to themselves. 🌸💕⁠
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Mindful Art Mondays: Origami, the Japanese art of paper folding, is a mindfulness activity that kids and parents can do together. Our favorite things to fold are cranes, boats, frogs, rabbits, and peacocks! ⁠
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This is one of my favorite mindfulness practices from Thich Nhat Hanh. We can practice a simple inhale with an intention to calm our bodies, and a slow exhale with kindness for ourselves and others.⁠
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Mindful Art Mondays: Dream Boxes. This is a fun mindfulness activity to do with kids. After painting and decorating a cardboard box, invite your child to write down their dreams, intentions, or goals on slips of paper. Do they want to learn a new instrument, brush up on a foreign language, or be kinder to their sibling? There's something powerful about writing down visions for ourselves and our lives. ⁠
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As parents and caregivers, we can reflect back to our children their inherent goodness. They'll see in our faces and hear in our voices our appreciation for them, and this positively shapes their identity and sense of self. ⁠
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As I often tell parents in my practice, let your face light up when your child walks into the room. 💗⁠
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Happy Pride Month! I stand with and celebrate my LGBTQ+ friends,  family, and community this month and every month.⁠
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Mindful Art Mondays: Role-playing with kids can be so powerful because it gives them practice setting boundaries, asking for what they need, and communicating feelings. You can create paper dolls, like the ones we made here, and role-play situations in which your child might be feeling anxious or stuck. After practicing what they'd like to say or do in these situations, they can imagine themselves showing up with more confidence and bravery.⁠
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Happiness Jars! What do you do with all of the tiny toys, party favors, sea shells, rocks, and mementos that accumulate over time? My kids have glass jars to hold these items and they open them up every now and again and remember all of the moments that these special treasures came into their lives. It's a great way to stay organized and the jars really do bring happiness to a room! ⁠
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I got this idea from Gretchen Rubin, author of the Happiness Project and Happier at Home. ⁠
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R.A.I.N is a simple, yet profound, mindfulness practice that invites us to Recognize what we're feeling, Allow the feelings to be there, Investigate where the feelings show up in the body, and offer ourselves Nurturing self-compassion. ⁠
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In this meditation, we can bring curiosity and kindness to the most vulnerable parts of ourselves. ⁠
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-Adapted by Tara Brach from senior Buddhist teacher Michele McDonald⁠
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Mindful Art Mondays: Worry Boxes. If your child is struggling with worries and having a hard time letting them go, invite them to write down each worry on a slip of paper and drop it in their worry box. Having a safe place to contain worries can bring relief. The worries can stay in the box, with the lid on tight, and your child can focus on things they'd rather be thinking about! ⁠
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An added step to this practice is to review the worries the following week. How many of them came true? It's an important reminder that most of what we worry about never materializes. After reviewing the worries, the ones that are no longer causing stress can be thrown away--another practice of letting go! ⁠
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If you’re a parent who wishes to have:

Less stress, tension, and overwhelm

Fewer conflicts and power struggles

More flexibility and cooperation in your family

A deeper connection with your kids

A greater sense of internal calm and sturdiness

And an overall sense of ease and confidence in your parenting

Then, welcome! You’re in the right place.

For information on my individual and couples therapy practice, please visit noellewittliff.com

It starts with a simple intention, a desire for change, and a willingness to develop new strategies and ideas about how to care for ourselves and our children.

The first step toward meaningful change is creating a vision for your family and then reaching out for the right support to get you to where you want to be.

What is Mindful Parenting?

Mindful Parenting is about slowing down and bringing attention to the big and small moments in each day. Mindful Parenting refers to parenting consciously and intentionally, with compassionate awareness of our own feelings and needs, while also tuning in to the feelings and needs of our children. When we parent mindfully, we respond, rather than react. We find opportunities to engage with our children in ways that naturally encourage their flexibility and cooperation. We strengthen emotional safety within the family and foster secure and loving attachments.

Mindful Parenting is about parenting in the present moment, in the only place where we can affect change.

Click here to learn more about my own Mindful Parenting journey

Click here to learn more

What Parents Are Saying

Danielle

Danielle Grace, Mother of Two:

The Mindful Parenting course turned out to be the exact thing I was longing for: guidance, invaluable information, and new approaches to parenting. Noelle’s presence is incredibly calming and warm. She is empathetic, a wealth of child-development knowledge, and an incredible teacher. You can tell that she truly loves what she does. I’m profoundly grateful to have taken her course.

Debbie Lee, Mother of Two:

Noelle is a wonderful teacher. I’m so grateful to have taken her Mindful Parenting course and would highly recommend it to parents and caregivers of children of all ages. The course helped me to understand my own childhood experience; understand brain and child developmental stages; and find ways to keep calm during moments of parenting challenges and frustrations. This course helped me to not just be a better parent, but to be a better person in all of my relationships.
Luanna

Luana Adduci, Mother of One:

Taking Noelle’s Mindful Parenting course was one of the biggest gifts I’ve given myself. It was so empowering for me as a mother. The best word I can come up with to describe my experience is eye-opening. I learned to offer myself empathy which not only helped me become more empathetic towards my daughter, but has also prevented potential outbursts. I feel so much calmer around situations that would have driven me crazy before.

Melissa Kinnicutt, Caregiver to School-Age Children:

First and from my heart, Noelle is amazing and this class is going to change lives and make the world a better place! Her knowledgeable understanding and passion for this subject is engaging and inspiring. I know anyone who is raising or working with children would find this course informative, useful, and inspiring.

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