Sacred Alignment: A Gallery Reading, 9/28, 12:30- 2:30 pm, *Early Bird Pricing through 9/7* Heather Hanko
An Experience
Do you believe in the power of divine guidance and want to experience how the spirit world can support you? Do you long for closure or understanding when you think of someone who has died? Do you feel watched over by a guardian angel or guide and wish you understood this experience better? Join us for a gallery reading with Heather Hanko.
Sunday, May 18th, 12:00- 2:00 pm
What Is A Gallery Reading?
A gallery is when people come together to receive individual messages in a group setting. Anyone present will have the opportunity to receive a messages.
What to Expect:
A group setting with other attendees, where Heather will connect with the spirit world to provide personal messages from family members, friends, or animals. Insight into questions or difficult situations.
This 90-minute event begins and ends with a brief opportunity for meditation and intention setting. Comfortable seating options, tea and beverages, and our calm and safe studio offers an intimate shared time. Free, off-street parking is available along with a ramp entrance. Messages are often deeply personal and can evoke a range of emotions from sadness to joy. It's common that a person may become tearful when receiving a message.
Why Attend?
🔹 Find Peace & Healing – Reconnect with those in spirit and receive messages of love.
🔹 Gain Insight & Guidance – Navigate life’s challenges with wisdom from beyond.
🔹 Experience the Connection – Witness the profound link between the seen and unseen.
Heather Hanko
Heather is a medium who creates a Sacred Alignment between you and spirit to deliver messages that are intended for your highest good. What does that mean? Heather only welcomes messages that are in loving support of the person receiving the message.
Heather facilitates experiences with Sacred Alignment, ensuring that all messages received are in loving support of one’s highest good.
Testimonial
“Heather has a gift! I can confidently say that speaking with Heather was a transformative experience. Her insights were astonishingly accurate and provided me with a sense of clarity I hadn't felt before.” -S.S.
Trauma Release Exercises: Group with Jen Donovan, 1st Saturdays, 4-5:30
Join us EVERY 1st Saturday for TRE with Jen Donovan and experience this research-backed practice in the comfort of Our Studio. Jen Donovan, MS Family Therapist, is certified to facilitate Tension and Trauma Releasing Exercises and wants to ensure that this is available to all by offering these 1st Saturday sessions by donation. Learn more about Jen’s services, background, and more here.
WHAT IS TRE?
TRE is a natural method of releasing tension and trauma from the body. Simple, accessible exercises are used to elicit a gentle tremoring mechanism in the fascia-the connective tissue that holds our nervous system.Visualization and mindfulness techniques are also used to help facilitate the experience.
What Can I Expect?
Most people find TRE to be relaxing or energizing. People experience different sensations, from gentle vibrations to larger shaking. Some people experience bigger releases accompanied by laughing, crying or sighing. All experiences are safe, natural, welcomed and expertly facilitated to ensure a safe container for your body's expression and exploration.
TRE is offered with Jennifer Donovan in group sessions on 1st Saturdays by donation for your comfort in a safe space. Jen offers private patient packages for sessions one on one- continue reading for more information.
Who Is It For?
Stress and trauma exist on a spectrum. TRE has been used to support recovery from physical injury, "Big T" traumas such as abuse and assault, "Little t" such as emotional and complex traumas, and daily life and work stressors. For some patients, TRE is another avenue to manage stress and trauma in addition or for times that talk therapy isn’t right for them.
How Was It Developed?
TRE was developed by trauma therapist Dr. David Berceli, who recognized that like all mammals, humans have natural mechanisms in the nervous system for releasing trauma. This idea is now supported by neuroscience research and polyvagal theory. TRE an empowering tool to rebuild your relationship with your body and become a collaborator in your own healing process. Nothing is taught to the body that it doesn't already know- guidance to provide the tools and facilitation to support the process.
Yoga on the Roof at Tellus 360: Saturdays 10-11 am
Yoga on the Roof for 10 Years!
Join us Saturday Mornings, 10-11 AM, for Vinyasa in the sky and near the sun.
Rooftop Class Info:
Bring a towel, yoga mat, water, and wear your sunscreen
All practitioners are welcome from all paths and experience levels of practice.
Pre-Register online $15 by registering from our online schedule, Walk-Ups $20 (cash, venmo, cc)
Meet on the side of the building at 9:45- 10:00 am and DON'T WORRY, We will be there to meet you and guide you up.
Rain, Extreme heat, and Air quality may force us to cancel class occasionally for safety. Those that are pre-registered will be notified via email or SMS in their Studio Profile along with anyone interested or attending the FB Event date.
Join us for one of Lancaster’s favorite summer traditions—Yoga on the Roof at Tellus360. This energizing weekly Vinyasa class is led by a rotating team of passionate, knowledgeable instructors who guide you through creative sequences rooted in breath, alignment, and mindful movement. Each week offers something fresh, inviting students of all levels to explore options of varying intensity.
Held under open skies with rooftop views, this high-energy class builds community while challenging your body and refreshing your spirit. Expect clear guidance, thoughtful sequencing, and meaningful messages—all set to the backdrop of sunshine and connection.
Prana to Pranayama: 4 Week Training, with Tommy M., Saturdays, 3/15- 4/5, 2:00- 3:30 pm
Prana to Pranayama: A Four-Week Breathwork Journey
Join us for Prana to Pranayama, a four-week workshop series exploring the science and spirit of breath. Lead by Tommy M., this unique and focused study on breath awareness, physiological function, and ancient yogic techniques has real world applications to enhance well-being. Attend all four sessions for a comprehensive experience, or drop in for individual weeks to explore specific topics.
Four Weeks of Focus
Students may attend all four weeks for a special rate or may choose specific weeks based off of topic and personal schedule. Each week includes group study, active application practice, daily impact discussion, and take home materials for continued study.
Week 1: The Power of Nasal Breathing
Discover the impact of mouth vs. nasal breathing on health and vitality. Learn breath assessments to track progress and practice Kapalbhati, Nadi Shodhana, and Ujjayi breathing.
March 15, 2:00- 3:30 pm
Week 2: The Respiratory System & Breath Chemistry
Explore how oxygen, carbon dioxide, and nitric oxide affect blood pH and influence breath patterns. Introduction to breath retention (Kumbhaka) and techniques including Dirga, Samavritti (box breath), Surya Bhedana, and Chandra Bhedana.
March 22, 2:00- 3:30 pm
Week 3: The Nervous System & Energy Channels
Examine how breath regulates the sympathetic and parasympathetic systems, influences chakras, and moves prana through the nadis. Learn Viloma, Bhastrika, Sheetali, and Sheetkari breathing techniques.
March 29, 2:00- 3:30 pm
Week 4: Evolution, Performance & Balance
Understand how facial structure and diet affect breathing, the role of breath in athletic performance, and its connection to a balanced nervous system. Practice Bhramari and Kaki pranayama, with time for discussion and integration.
Deepen your breath awareness and discover how pranayama can transform your health, energy, and daily life.
April 5, 2:00- 3:30 pm
Practical Study Guide
Take home and deepen your practice with this informative and interactive guide curated each week.
We believe that breath is for everyone—whether you’re a seasoned yogi, an athlete looking to optimize performance, or simply someone seeking better sleep, less stress, and more vitality. This four-week breathwork series is open to all levels, including those who have never practiced yoga before. No experience is necessary—just a willingness to explore the power of your breath.
Pricing Options:
Full 4-Week Series: $140 Regular, $100 Members
Per Selected Session: $40 Regular, $35 Members
We strive to make our studio welcoming and accessible to all. Free off-street parking is available, along with ramp access for easy entry. Our space is designed to be a sanctuary for all, where you can breathe, learn, and grow in a supportive environment.
Reserve your spot today and take the first step toward breath awareness and holistic well-being.
Tommy Miller
Tommy is a certified breath coach and yoga instructor in Lancaster, PA, dedicated to guiding students toward greater awareness, resilience, and vitality through intentional breath and movement. His passion for breathwork goes beyond technique—he teaches how the breath is a bridge between body, mind, and energy, influencing everything from nervous system regulation to mental clarity and physical endurance.
With certifications in Yin Yoga, Yoga Nidra, and Vinyasa Yoga, Tommy blends restorative stillness, dynamic flow, and deep relaxation to create well-rounded classes that honor both physical alignment and inner transformation. Weaving his love for music into each session, he curates experiences that are both grounding and expansive, allowing students to sync breath with rhythm, movement, and intention.
View our full schedule to join one of Tommy’s weekly classes.
Beyond Survival: Rewiring for Safety & Connection, Sunday, 4/13, 2- 4:00 pm, Jen & Mike of Soothe Wellness
Join Jen Donovan, TRE and Mike Welch, NMI-2 for a powerful two-hour immersion into the next level of nervous system healing.
This Immersion:
Jen and Mike of Soothe Wellness
Building on foundational knowledge, this session explores the deeper wiring of polyvagal pathways, fascia, and neuroplasticity for long-term healing. Designed for those who have already begun their journey of understanding the nervous system, this class dives deeper into the somatic landscape.
You’ll explore the subtle language of the body through:
Guided somatic awareness
Gentle fascia release techniques
Breathwork
Nervous system mapping rooted in polyvagal theory
This class integrates cutting-edge neurobiology with intuitive embodiment practices to help you begin to rewire patterns of chronic stress, anxiety, and hypervigilance into ones of grounded safety and meaningful connection. This is a space to move from intellectual understanding into felt experience—where your body begins to trust again.
Enroll Today:
Attendees should arrive up to fifteen minutes prior to the immersion wearing comfortable layers. Our studio offers free off-street parking, and ample options for seating will be offered for comfort along with beverages and hot tea. The exchange for this workshop is $45 per attendee, and those holding an active Studio Membership will have an auto- discount applied of $7.00 at checkout. Those that have questions may reach out to us here. For more information about Jen and Mike of Soothe Wellness, please visit their website here.
Who Is This For?
This session is ideal for:
Individuals navigating chronic stress, anxiety, or trauma-related patterns
Yoga practitioners, therapists, or wellness professionals seeking deeper somatic tools
Anyone with prior experience in nervous system regulation, polyvagal theory, or trauma-informed work
People looking to reconnect with their bodies in a supportive, research-informed space
Students interested in the intersection of mindfulness, fascia release, and nervous system science
Whether you're a wellness educator, someone on a healing path, or simply feeling called to deepen your somatic understanding, this experience is crafted to meet you where you are—with care, clarity, and intention.
Get To Know Your Nervous System, 3/16, 2:00- 4:00 pm, Jen Donovan of Soothe Wellness
Actively Balance and Manage
Discover the key to unlocking calm and resilience in your everyday life with our empowering workshop.
Whether you are new or seasoned to the world of nervous system regulation, this workshop introduces you to the fascinating framework of Polyvagal Theory, the vital role of the vagus nerve, and the profound ways your nervous system shapes your well-being.
Learn simple, evidence-based tools to regulate your nervous system and tone your vagus nerve, including breathwork, gentle movements, and grounding practices.
This engaging and educational session will leave you feeling informed, inspired, and ready to connect with your body’s innate ability to heal and thrive.
Reclaim balance, boost your resilience, and take the first step toward nervous system regulation with confidence.
A Nervous System Workshop
Gain simple, evidence-based tools to self-regulate and co-regulate.
Overcome stress, anxiety, and disconnection.
Learn the language of your nervous system.
Befriend your body by deepening self-connection.
manage and balance: Activity with The sympathetic and parasympathetic nervous systems
Event Details
Sunday, March 16, 2:00- 4:00 pm
Participants are welcomed with ease, free off-street parking, ramp access, tea, into Our peaceful space. Pre-registration is strongly recommended online here. The event is open to all for $40 per participant and $30 for membership holders.
Jen Donovan
MS, NTP, CGP Certified TRE Provider
Jen Donovan is a certified TRE (Tension and Trauma Releasing Exercises) provider, with a master’s degree in couples and family therapy, and a certified Nutritional Therapy Practitioner and Gut and Psychology Syndrome Practitioner. She was a licensed professional counselor for many years, specializing in trauma recovery. She left the mental health field in order to pursue a career as a holistic nervous system health coach.
Jen’s own experience with healing an immune and nervous system disorder led her to trauma release, nervous system regulation practices, and nutrient balancing as key pieces in her journey to health.
Experience Soothe shares their passion for nervous system health and for sharing their integrated knowledge and philosophies with others who struggle in similar ways. They have developed unique protocols using both traditional philosophies and modern neuroscience research for an effective approach to nervous system healing.
Nervous System Path & Science
Learn how to increase your experiences off feeling balanced, strong, and clear-minded. Whether you're practicing yoga in Lancaster, PA, meditating, or simply looking for ways to reduce stress, optimizing your nervous system can improve your mental health, movement, and overall well-being.
From Monkey Mind to Mastermind: A 6-Week NeuroMeditation Odyssey to Unlock the Power of Your Brain, one breath at a time.
Step into a world where meditation isn’t a chore, but a science-backed key to unlocking your potential.
Meditation Like You've Never Seen Before
This is not just meditation—it’s transformation. Using evidence-based techniques* inspired by EEG brain scans and neurofeedback studies, this course reveals how meditation works at the deepest levels of your brain. No matter your experience level, you’ll uncover personalized insights and tools that make meditation accessible, impactful, and life-changing.
“Revolutionize not just how you meditate, but how you understand your mind, emotions, and ability to thrive.” - Mike Welch of Soothe Wellness
2/01: Introduction to NeuroMeditation
Discover why meditation can feel challenging, frustrating and even triggering and how NeuroMeditation addresses these barriers with the appropriate tools. What if this practice could be made easier for you?
Learn the brain-based benefits of meditation for managing stress, improving focus, and navigating emotional overwhelm.
2/8: Mindfulness
Best for: Those struggling with PTSD, anxiety, stress, or ADHD.
Learn how mindfulness rewires the brain for emotional regulation and presence.
Practice body scans and sensory meditations to ground yourself and interrupt trauma-related hypervigilance or overthinking.
2/15: Focus
Best for: Individuals with overthinking, rumination, cognitive decline or procrastination tendencies.
Strengthen attention and calm the Default Mode Network (DMN) to reduce mental chatter and enhance clarity.
Practice guided focus techniques that improve concentration and cognitive control.
2/22: Open Heart (Loving-Kindness/Compassion)
Best for: Those facing self-criticism, isolation, or difficulty connecting emotionally.
Cultivate compassion and emotional resilience using research-backed practices to increase empathy and self-love.
Shift into heart-centered practices that foster connection and positivity.
3/01: Quiet(er) Mind
Best for: Individuals feeling overwhelmed, burned out, or constantly “on.
Explore meditations for inner peace and stillness, ideal for reducing mental and emotional exhaustion.
Learn techniques for creating calm amidst life’s chaos.
Week 6: Integration and Moving Forward
Best for: Everyone looking to create a sustainable practice tailored to their needs.
Combine all the styles to create a personalized meditation toolkit.
Learn scaffolding techniques to use meditation effectively for stress, emotional balance, or personal growth.
Why This Course is Different:
Science-Based Practices:
Discover how meditation transforms your brain’s networks through methods proven by neuroscience and neurofeedback.
Tailored for You:
Whether you're managing PTSD, ADHD, depression, anxiety, or just seeking balance, NeuroMeditation offers targeted tools for your needs.
Profound Transformation:
This course isn’t about doing meditation it’s about learning how meditation can rewire your brain and reshape your life.
Change the Way You Think About Meditation
Step into a world where meditation isn’t a chore, but a science-backed key to unlocking your potential. This course will revolutionize not just how you meditate, but how you understand your mind, emotions, and ability to thrive.
Space is limited, so don’t miss this opportunity to deepen your meditation practice in a way you never thought possible.
Tuition:
We believe reputable meditation services should be accessible for all. This 6 Week program is offered as single sessions or as the full 6 weeks. A sliding scale allow participants to exchange what they are able to. Select demonstrations of $15 between $120- $180. Payment plans are offered.
What can I expect when arriving?
Free off-street parking is available here. Our space is on the first floor and we also offer ramp access. Please plan to arrive up to 15 minutes prior to the beginning of each session. Shoes are not worn past the entryway of our Studio and we encourage guests to wear comfortable socks, slippers, and layers. Chairs, bolsters, blankets, and props will be available along with hot tea, beverages, and water for comfort.
Mindfulness Meditation for Chronic Pain: A 4 Week Series with Helene Williams, Saturdays, 2- 3:30 p in October
This four-week mindfulness meditation course intends to help you change your relationship with pain and the suffering associated with it. Using research-based mindfulness meditation practices, you will learn how to work with the difficult physical sensations associated with pain, the beliefs surrounding it, and the related emotions that arise from it.
Saturdays in October, 2- 3:30 pm, 221 W. Walnut St., Lancaster PA 17603
This course includes handouts and audio recordings for your home practice.
Suitable for all levels of experience
Each class builds upon itself, and you will benefit most from attending all four sessions.
Instructor: Helene Williams, BSN, RN, Certified Mindfulness Meditation Teacher, UC Berkeley's Greater Good Science Center
Sliding Scale: $120- $160, Payment plans available
Accessibility: Ramp access and free off-street parking are always available. This course is available for all levels of experience.
4th Friday Men's Group, 6:30- 8 pm, Keith S.M., by Donation
- Meeting at Levengoods Lancaster, next to Our Studio
- This group is open to all males & those who identify as male, ages 18- 118.
- This is a confidential space designed for accountability, self growth, and discussion.
- Donation based- no Man is left behind. No pressure, no ego- just join.
- Cash, Venmo, CC, accepted, pay what you can.
- 6:30- 8:00 pm, option to gather afterwards at a local Lancaster eaterie.
Trust. Connection. Authenticity. Healthy Masculinity. Integrity.
Do you want to bring more of these qualities into your life?
On the Fourth Friday of each month, we invite you to join our community of men, where we seek to uplift one another and be real with each other. We chose mountains as a symbol for this group because they capture the aspects of earth, solidity, and centeredness. They also reach upwards towards the heavens, calling us to grow and find our higher purpose.
Keith Silliman-Matthews leads this 60 minute workshop will include guided meditation, sharing and dialogue. Monthly, a volunteer group Member or guest will bring something to share- adding discovery and interest each month.
NEUROMEDITATION: For ADHD and Swimming Minds, 8/10, 2-3:30 pm
Learn to apply specific targeted meditation techniques to induce focus & concentration today.
Meditation For ADHD
Unlock the transformative benefits of Neuromeditation by enrolling in our science-based worshop today. Experience improved focus, reduced stress, and enhanced well-being. Enroll now and begin your journey to a calmer mind and a more balanced life. August 10th, 2-3:30 PM.
NeuroMeditation techniques are designed to give you tools and a scientifically based structure to achieve your needs and goals, even if you’ve struggled with meditation in the past.
Reduce distractibility
Improve focus
Increase mental stability
Decrease symptoms of ADHD
Slow or reverse cognitive decline
Improve symptoms of mild traumatic brain injury
Increase memory
Alleviate active depression
NeuroMeditation was founded by Dr. Jeff Tarrant of the NeuroMeditation Institute in Eugene, Oregon. Dr Tarrant has been studying meditation and the brains of people who meditate for 2 decades using EEG.
EEGs stands for Electroencephologram and measures electrical activity in the brain using small electrodes which are placed on the surface of the skin. These frequency measurements provide vital information on the impact meditation styles have on our various states of consciousness. August 10th, 2-3:30 PM.
“It would be misguided to identify alpha or theta activity as the sole index of
mindfulness/awareness meditation. Numerous data suggest that synchronized gamma
activity is also specifically involved in selective attention. In the literature on meditation,
one early study on advanced yogic practitioners reported spectacular generalized highamplitude beta/gamma oscillations during intense internal concentration of attention
(Das & Gastaut, 1955). ”