Pull up a chair, Reader. If summer break already has you running on fumes, consider this your permission slip to slow down, take a deep breath, and claim a moment just for you.

I’m Ellie, therapist, mom of 2, and the heart behind ēma therapy. As we settle into the thick of summer, I wanted to dedicate this edition of The Mama Lunch Break to something we all struggle with: honoring our own capacity. Once a month, I share 20 minutes of bite-sized video and audio designed to help you regulate and recalibrate when it all feels like "too much."

If your boundaries are feeling a little blurry lately, you aren't alone. Grab your headphones, lock the door, and hit play below for some much-needed grounding and time just for you. Be sure to check out the mindful meditation audio later in the email!

​Lunchbreak Summer

Click the link above to hear your new song of the summer 2026 created at our June The Mama Lunch Break gathering.

(Created with Sono AI)

​Lyrics and original link here​

Mindfulness & Meditation

​Find Calm After a Ragey or Overwhelming Moment​ ​​This meditation is designed especially for use right after one of those moments where your capacity was stretched and you didn't handle yourself the way you wish. Use it to slow down and reset.​​

The Blog

Check out the blog I wrote this month exploring the constant balancing act we are doing during the summer months and sharing ways to set boundaries that protect your capacity and your relationships.

Upcoming Events:

​The Mama Lunch Break: 2nd Monday Gathering​

Because you were never meant to figure this out alone
​
This is the space where you get to exhale. Ask the questions. Say the hard things. Leave feeling heard, seen, and ready to take on another day, or whatever motherhood throws at you.

When: Every 2nd Monday

11:30am - 12:30pm

At Tinleaf Fresh Kitchen

July 13 - Deep Dive into Your Mama Shark Music We'll start with a gentle yoga flow led by yoga instructor Jenn Valhalla to release stored stress. Then, we’ll have lunch and dive into a supportive conversation about managing those high-intensity parenting triggers that catch us off guard.

Aug 10th - Shifting Your Family’s Food Story Featuring guest expert Deena Barselah, we’ll talk about bringing more ease and grounded rhythms to family meals just in time for the back-to-school transition.

​Powerful Connection: A 2-part Mother and Daughter Workshop​

Designed for Moms and their 8–10 year old daughters

If you’ve noticed a shift in your relationship with your daughter lately, or if you're just longing for a deeper bond as she approaches the pre-teen years, please know you are not alone. It’s incredibly common for communication to change and for walls to start going up around ages 8 to 10.

To help navigate this transition, I’m co-facilitating an intentional, two-part series alongside Dr. Maggie Atlas, PsyD, designed to give you a practical blueprint for real-time closeness and easier communication.

How it works:

• Phase 1 (Moms Only): Monday, July 20th (11:30 AM – 1:00 PM | Virtual) – A dedicated space just for us to connect and learn the framework.
• Phase 2 (Mother & Daughter): Monday, July 27th (4:30 PM – 6:00 PM | In-Person) – A fun, interactive session to practice your new skills together through guided, hands-on activities.

The total investment is $225, which includes both sessions, all take-home resource materials, and an optional 1:1 follow-up call with us. Space is kept small to ensure an intimate, supportive environment, so head over to the Powerful Connections Workshop page to save your spot. I would love to see you there!