MORNING MUGS: Practices for MindBodyHeart

In this episode we're are taking risks, moving past self doubt and supporting ourselves along the way. With practices inspired by both Carol Dweck and Phil Stutz - this episode provides a much needed mindset shift for all the dreamers and doers out there , plus an actionable journal prompt to get you moving in the direction you're meant for. If you're ready for the next step join me at the next journal workshop. MAKIN' MOVES JOURNAL WORKSHOP MAY 10th

In this episode we dive into the forgotten, abandon goals, and dreams- and put them to rest. We also get into some tough love and ask the hard questions. Your life is a reflection of what you're willing to do, say, behave, act on …or not. Come take a listen. Until next time be well. For more: follow me on @morningmugspodcast

In this episode we'll find our way back to hope. With advice from the book -Build the Life You Want: The Art and Science of Getting Happier by Harvard Professor @arthurcbrooks. It's a reminder that optimism is not hope, but that hope lies in the belief that things can get better. This episode offers actions- personal agency - towards a life filled with hope and away from despair .

In this episode we'll confront the reality of feeling stuck…fear. Often when we want to make the next move but can't seem to get out of our own way -it's not because we're not ready, it's not because we need more education , experience etc., it's because we're scared of failure. “We cannot escape fear. We can only transform it into a companion that accompanies us on all our exciting adventures…” - Susan Jeffers

How many pages will be left empty because your process was dampened by doubt and deliberation ? - Rick Rubin In this episode we'll discuss the illusion of the “ perfect timing”. Reflecting on the creative nudges or whispers that we left behind, and how/when do we lean in to take the leap. Also NEW journal night details: The Lost Draft , Nov. 21st . Check out @morningmugspodcast for more info !

“Two roads diverged in a wood, and I — I took the one less traveled by, And that has made all the difference.” — Robert Frost. * excpert from The Road Not Taken In the 80th episode of the Morning Mugs podcast, Kiera discussed the concept of the "road less traveled" and how it can be applied to various aspects of life. She emphasized the importance of stepping out of one's comfort zone, practicing self-awareness, and liking oneself as part of this journey. Kiera also announced her upcoming event, "The Lost Draft," a journal night at Fire Island Vines and Bayshore on November 21st, where participants can explore their own "lost drafts" and rewrite their stories. Kiera expressed her excitement and gratitude for the podcast's progress and shared her plans for the future, including reflecting on the podcast's direction and upcoming events.

In this episode Prof.Virginia Horan and I  discuss the changing landscape of education, focusing on the impact of technology, parental involvement, and mental health on students. We talk about the importance of a holistic approach to education, self-care, and time management, and the value of traditional methods combined with technology. We also highlight the need for personal growth, resilience, and self-esteem.  Professor Ginny Horan has been teaching Communication since 1991 as a member of the full-time faculty at Suffolk County Community College. After researching the decline in student success, she discovered many Gen Z students lack time management skills, so five years ago she created a paper planner that teaches time management AND offers emotional and academic support through weekly video tutorials that match printed tips in the planner itself. Episode Takeaways  All technology is not necessarily good technology when it comes to learning  More students today in college are ambivalent and unsure  Flashcards, time management, and note-taking are still essential  Parents are also heavily managing their child's high school life which makes learning time management more challenging Every college has tutoring, test anxiety workshops, time management workshops, and mental health resources The Centered Student planners have a QR code to provide emotional support and tips throughout the first year of college Writing by hand slows students down, to think about what they are actually writing When you are feeling overwhelmed try to HALT  and assess if you are Hungry, Angry, Lonely, Tired  When you don't feel in control you feel anxious, if you feel in control you'll feel a little less anxious Parents you have to let your kids fail Guided meditations are a perfect way to ease instant anxiety  Maybe we could all  Check out the website for more resources: www.thecenteredstudentplanner.com  Follow along on Instagram too :) @thecenteredstudent 

Perhaps that jittery feeling in your stomach isn't anxiety, but determination. Lisa Feldman Barrett (@LFeldmanBarrett), a professor of psychology at Northeastern University In this episode, we explore the reality that comfort does not equate growth. Sometimes we need an anxiety reframe as Lisa Feldman Barrett suggests. " This isn't anxiety- this is determination." Rather than perceiving anxiety as a "sign" to back off and play it safe- consider it the necessary next step to growth. And rather than trying to predict the worst-conside the possibility, that you couldn't even imagine how amazing it was going to turn out. So when you start to feel all the feels- remember to "fly your butterflies in formation" and get to the other side of it...

"You are not responsible for the version of you that exists in other people's minds."- Tiny Buddha In this episode, we explore the very human nature -of looking for the approval of others. Over time our need to belong to the pack has evolved into our need to feel validation and acceptance of others for our own self -worth. When we live a life based on the whims of other people's opinions we give our power away. We allow the precious life we have to be put on hold until we get the "green light" from others. I've provided a journal prompt at the end of the episode that will remind you...you got you!!! Until next time xo

“Rather than waste your time being stressed over making the right decision, make the decision right.” -Dr. Ellen Langer In this episode we'll challenge the "inner critic" by learning new ways to invite her in, and communicate with her. Start by being aware of the voice and practicing ways to prevent the "inner critic" from driving the bus of our lives. You are not your "inner critic" xoxo

In this episode, we'll explore the possibility of stepping outside of how you "see" the world. Freedom comes with allowing yourself to open the aperture and reframe how you wish to connect with yourself- about yourself. We often get caught up with the way things are. Here is an invitation to decide what perspectives you wish to keep and which ones are ready for a change.

In this episode we'll explore the capabilities of vision boarding in creating the life you want. This episode is part of a gathering I hosted which was part of the : Makin Moves Workshop Series

This episode is part of a journal night I hosted - Journaling Reimagined ( why we need to rethink why we journal …or why we don't ). The focus of this episode is to invite reflection for clarity- to get you closer to the life you want to live.

Beginning this episode with a huge thank you to all who contributed towards the @mondaysatracine fundraiser. I am incredibly grateful to be able to support this amazing organization. The money collected from the last journal night was donated directly to @mondaysatracine raising close to $450.00! In this episode, you will get an inside peak of the last journal night: Why We Write- Tapping In ( Ocean Prompt ). The theme behind the night was journaling reimagined, changing the narrative around journaling. Rather than complaining on the page, we can use journaling as a practice to expand possibilities and invite them into our lives. Journaling for creativity, expansion, and growth. So grab your journal and a pen and get ready to dive in :)

To accomplish great things, we must not only act, but also dream; not only plan, but also believe. -Anatole France In this episode, we explore the "gray" areas of our lives. We spend so much time trying to catapult our way out of the no longer, into the change. And we can't wait to get to the new next. But we spend so much of our time in the space between ‘ no longer and not yet'.  It made me begin to think - how long is this space? Is this the space before the next new or is this the space we really live in? The present. The life we are in. How do we live in the current but yet move consciously forward? I think many of us are anxiously looking for what's next without even knowing what next looks like. Perhaps it's the societal natural next step, college, career, retirement etc. But I think there can be so much more in the space between. We may not even know what we can offer in this space because we are too busy waiting for the ‘next'. 

Lets begin this year with deep reflection and love.

"Don't you see how much you have to offer? And yet you still settle for less."- Marcus Aurelius In this episode, we look at what keeps us feeling stuck. Often this comes from the doubt that things can't change. We either feel stuck in our circumstances or within ourselves. Good news- you don't have to sit by and settle. We are our most powerful vehicle for change. Neuroplasticity allows us to change bad habits and create new ones. It's not too late. Have a listen and just begin.

In this episode, we explore how our thoughts can beat us to the punch. Our bodies react to our thoughts and sometimes those thoughts- are habitual and primed for the stressful season we expect to be in. Although we may not be in a stressful situation at the moment we feel angst -we respond like we are. Our thoughts are too busy concerning themselves with the future to-do's or have-done's. Let's take some time to check in before we swirl into the Holidrama.

"Failure is a loaded word."- Ed Catmull, Pixar co-founder In this episode, we explore the importance of fostering creativity and allowing yourself to"fail" . More importantly, allow yourself to dream. We should be curious, we should experiment, and when we do "fail"- consider it information. Reframe "I tried and failed" to "I'm learning and growing". Being afraid to fail is where dreams go to die.

Andréa is the founder of The Art of Circling: A group mindfulness practice that uses ancient ritual in a modern setting to empower individuals, strengthen communities and enhance group productivity.   Through sharing stories, deep listening and interconnected meditation, The Art of Circling empowers, heals and transforms lives. With the impact of the global pandemic, The Art of Circling shifted to virtual offerings with weekly Women's Empowerment Series and a monthly Community Connection Circle bringing Andréa's friends, personal healers, teachers and practitioners to women around the world. Today, Andréa reaches countless women from all over the world and continues to expand with in-person circles, retreats, private sessions, workshops and virtual offerings.  She has made it her lifelong mission to share The Art of Circling with as many women as possible as a way to bring peace, harmony, and divine balance to the world. She is also a certified council carrier from the Ojai Foundation in Ways of Council.   She has been featured in publications such as People, Hollywood Reporter, The New York Times, and Self Magazine, as well as numerous spiritual and self-help blogs, podcasts, and IG Lives.    She lives in Los Angeles with her two children, Tennessee and Strummer.   “When women gather, shift happens” In this episode Andréa and I discuss the significance and importance of the practice of circling, emphasizing its role in honoring experiences and seasons of life.  Andréa explained her concept of 'the art of circling', a group mindfulness practice that can be done virtually or in person and is accessible to everyone.  We also discussed the importance of self-care and women's circles for improving the lives of women. We discuss the equitable nature of a circle, where everyone is of equal importance and there is no hierarchy. We also touched on the benefits of women's circles, such as fostering connection, reducing isolation, and providing mental health benefits.  We chat about the significance of social connections. Andréa highlighted the importance of sharing stories and experiences in circles, leading to self-empowerment and self-awareness. IG @andreabendewald Website : https://theartofcircling.com/

In this episode, we'll explore the mind-body connection to stress and how to bring yourself back to neutral. Stressed out mind = Stress out body

In this episode, we'll explore how moving into "judgment mode or fix it mode" can be exactly what you DON'T need. We shouldn't expect life to be as if we're walking around sedated by singing bowls. It's okay to feel the way you feel. Without judgment from yourself or others. When we invite anger, resentment, and anxiety in, we are accepting those emotions for what they are- part of us.

“Nobody objects to a woman being a good writer or sculptor or geneticist if at the same time she manages to be a good wife, good mother, good-looking, good-tempered, well-groomed, and unaggressive.” Leslie M. McIntyre In this episode, we explore "people pleasing" and how exhausting it is to direct your energy to the whims of others. We also chat about the significance of reflection and creating a relationship with yourself. How important it is to take the time to know yourself and act in alignment with what lights YOU up.

This is a 5 minute mediation - including a visualization of the ocean. Connecting the experience of the quiet just beneath the waves with the quiet that's within us- just below our inner chatter.

Coffee Chat @kismetcoffeecompany - Aug 9th! Be sure to grab your Tickets Coffee Chat @henleysvilllagetavern- Aug 21st! Tickets Hope you guys are doing well. If you did not already see -I posted the next two coffee chats. The last two of the summer. The first one will be Aug 9th back at Kismet Coffee and then after that, it will be a Henleys Aug 21st. Henleys is graciously offering the space for me to come in a host the coffee chat- so it won't be dependent on the weather which Kismet is. For the next coffee chat, I recommend my last episode and interview with Jacqui Deflorio. I have also created a journal guide with key takeaways from the episode to help get you thinking about the episode so when you come to share you are all set!  Hope to see you there.  Meditation ( discern the inner voice ) know your own instincts and intuition. Which ultimately allows you to know what you like, and what your passions are and therefore guide you towards your purpose.  I recently heard an interview with Light Watkins @lightwatkins. Light Watkins is an expert meditation and spiritual teacher who speaks of “following your curiosity” that whisper that may direct you in a way that is true to yourself. Internal nudges/hunches- we struggle to hear them because as we get older curiosity feels extracurricular to what's important, job, marriage, kids, etc. But that just may be the voice that guides us towards our passions and or purpose.  The other voices are there too, and the only one that gets the loudest is the one you listen to the most and act on the most.  How do we get to listen to the Inner Voice, we create opportunities for stillness. And we listen and we take the small hops and see how it goes as Light suggests. I also loved what Jacqui said about seeing your own path in front of you. If you can see the path it's not yours. Yours in the path right under your feet.  So when you think of taking the next step -Instead of a leap of faith it's a hop of faith. Deborah Adele also compares this to trapeze artists when she explains the Yama of Aparigraha * non-possessiveness Like a trapeze artist you must let go of the first bar to be completely suspended in the air to then catch the hands of the next. You can't hold on to what you think you know. We want so desperately to know what the right steps are and how they will lead us to the happiness or fulfillment we seek but the reality is we can't know. We see this now. Especially with young adults. You said if I got good grades, went to a good school, got a great job- 2.5 kids and a dog I'd be happy. Why aren't I?!! Also explains why The Yale happiness class, formally known as Psyc 157: Psychology and the Good Life, is one of the most popular classes to be offered in the university's 320-year history. But if we listen and take a chance on curiosity, not focusing on the outcome not overanalyzing the situation simply letting it be, we don't know where it may take us. We can't be future goal-setters with yesterday's expectations. So the week we take this small practice into our days as suggested by Deborah Adele  Practice with the breath. Practice the art of letting go with the breath. Be aware of the inhales and exhales. Breathing in life without the need to hold on to it. Journal how you feel after this practice, and maybe then— try something you are curious about.  Until next time be well. 

In this episode, we discuss the importance of meditation and how it can be accessible to all. Jacqui explains that meditation is a vital necessity. She emphasizes that meditating is an invitation to cultivate a relationship with oneself as the most important person in one's life. And if this is not the priority, other relationships will wane. We also discuss how meditation can be part of your day and not an addition to your day.  As always -this conversation with Jacqui is one of my favorites, she is always opening my eyes and heart to new teachings and I am forever grateful. Her words really are medicine. I hope you enjoy this. Here is my interview with Jacqui Deflorio.  Takeaways : Meditation is vital. Actually, it's a vital necessity. If you can breathe, you can meditate The meditative state is our intrinsic nature. If your relationship with yourself is not the priority then all other relationships will wane in comparison. By not knowing ourselves as intimately as we are meant to we never actually touch our essence and thereby we're only half living. Like Yoga, meditation is an inner size, not an exercise. A committed daily practice of 5- 10 min a day of meditation is going to hone the skill or build the muscle necessary for that presence of mind and that presence of being in order to know what our purpose is. Your breath is always with you, and your breath is a tool to drop into the self, slow down the moment. Know your passion. know your purpose. If you can see the path out in front of you, it's not your path. Your path is the one directly under your feet. I know this was a long one but I hope you enjoyed this conversation and if you did post about the episode tag me @ morningmugspodcast or tag Jacqui @omtarayogastudio or share this episode with someone.  Lastly, the most impactful thing you can do is leave a review on Apple podcast.  ***Don't forget to check out Jacqui's podcast It's All Yoga which can be found on Apple Podcast and Spotify.  So until next time. Be well.

In this episode Jackie and I discuss self-care, motherhood, and the importance of community. We also have a laugh at how Jackie interrupts that awful, judgy little voice we all struggle with. Jackie is a Women's Empowerment Coach -helping women uncover their purpose & define their own path in the world. She is also theBeyond Small Talk creator & co-host: IG Live turns podcast. To hear more from Jackie be sure to follow Beyond Small Talk on your favorite podcast platform and check her out on IG @jackie_janiec If you are interested in one-on-one coaching or co-host opportunities on Beyond Small Talk- reach out to Jackie @jackie_janiec Takeaways from the episode: -Empowerment is being able to stay curious, and vulnerable, and being able to ask yourself those really tough questions that bring you on this journey.  -It's important to make tangible bite-size actions -Just do little things. Momentum and consistency are what will get you where you want to be in the long run -Self- Care becomes contagious -Don't  be afraid to experiment with self-care, see how you feel after -No is a complete sentence -Women setting up boundaries is perfect for self-care -When you begin a practice and hate it, that's okay remind yourself of how you feel after -Women's circles can provide a place to be seen and heard

Morning Mugs workshops and coffee chats are here ! Listen along to hear all about the new events that are rolling out this summer . For more details be sure to follow- @morningmugspodcast on Instagram. #summerofaction

"Almost everything will work again if you unplug it for a few minutes, including you. " - Anne Lamott In this episode, we explore the ancient teaching of the Upanishads to shed some light on how we can move out of chaotic business and into stillness. When we are coming from a place of overwhelm it is very difficult to tap into our creativity. When we are caught in the external stimulus of the world, unable to drop in and hear ourselves- we get stuck. Using breath as a tool to switch off the noise and give the nervous system a break- we can come back to ourselves.

In this episode we'll chat about the ending of the year and the beginning of summer. In many ways the ending of the school year is ritualistic. However ritual helps us to end and begin again without carrying the deadweight of what we have left behind. As we begin the summer season I invite you to reflect on how you want to show up and feel these next two months. I invite you to reflect on your previous summers do a little inventory. And try some time blocking strategy is that will help you enjoy the experiences you look forward to during summer as well as maintain your goals that you've been working on throughout the year.

“The world will ask who you are, and if you do not know, the world will tell you.”― Carl Jung In this episode, we explore the importance of listening to your inner voice. With all the external chatter that surrounds us, it is often difficult to "hear" ourselves. If we want to live a life on our terms -we need to take the time to know what our desires are. What kind of a life are we seeking? Absent from the noise of the world, we need to come home to ourselves.

The Price You Pay for Living Courageously- does it outweigh the price of staying stuck?

...Well, darkness has a hunger that's insatiableAnd lightness has a call that's hard to hear - Indigo Girls In this episode, (the 51st episode!!!)...we'll explore the resistance to progress and how we all have it. Often we don't take the time to appreciate how far we have come but instead judge how far away we are from where we want to be. We'll get a little help from Deepak Chopra on this and follow along with a guided light meditation. Joy, Security, and Peace are innate they cannot be lost only forgotten.

Enjoy the little things in life, for someday you will realize they were the big things. In this episode, we explore how ordinary moments can give us a chance to create extraordinary memories. We have the capacity to shape the world we live in. Often we keep on keepin on, so here is your reminder to slow down and take it all in.

We have to lift each other up as much as we possibly can with whatever time we have. The ultimate secret to getting happier is sharing the secrets to happiness with other people.- Arthur Brooks, Harvard professor, social scientist, #1 bestselling author In this episode, we'll explore the ways in which we can support others using Morning Mugs as a tool. The digital downloads mentioned in this episode can be found in the link in my bio @moringmugspodcast **Coffee Chats - Conversation Book Mark **Mind Body Heart 5-Day Challenge

Think of your mind as a garden and your thoughts -the flowers and weeds that grow.  Garden plants need to be pruned and cared for. Like the plants growing in the garden, we care for and cultivate thoughts in our minds too. Some thoughts you'll want to cultivate and care for allowing them to grow strong roots. Roots that will be strong enough to anchor those thoughts so they are there for you 10-30 years from now they are there. Then there will be other thoughts that may need to be pulled from the mind garden so they have no roots - easier to remove- not allowing them to take root.  These thoughts do not serve you. 

This is my conversation with filmmaker Emily Branham who specializes in unexpected, intimate, and deeply human films about artists. We speak about her first feature documentary, BEING BEBE, which premiered at Tribeca Festival, was a New York Times Critic's Pick, and won Jury & Audience Awards on its festival tour across 5 continents. She directs, produces, and edits short documentaries for clients including Lincoln Center, AT&T, and JP Morgan. Originally from Minneapolis, Emily studied film at Northwestern University and is currently based in New York City. In this episode, we chat about how she simplified her life to slowly, steadily, and independently finish & release a feature documentary over the course of 15+ years.  We also talk about her documentary BEING BEBE and the impact campaign/community empowerment tour for 2023.  Emily's tool for you wellness toolkit: You can do anything for 25 minutes. I have a "shaky clock" timer that you can very easily set for 5-, 25-, or 45-minute chunks, and 25-minutes is the perfect amount of time to allow yourself to write a hard email, pick up around the house, do some morning journaling or anything else that you want to knock out and are having a hard time getting started with. I thrive on deadlines, and if you focus, 25 minutes can be just right!  Be sure to check in with Emily to follow along with her new podcast about pursuing creative dreams, You Can Fly Too, coming very soon! You can also follow Emily @emilybtv on Instagram and @beingbebemovie on all things social.

Recently I have been having conversations about the podcast with both teachers and students. And what has consistently come up is the realization we have of relatability. What is relatable to a student can also be relatable to an adult. This feels very obvious but it reminded me of a trip I had taken a few years back to Barcelona. While I was there I had the opportunity to go to Montserrat which is just outside of Barcelona in Catalonia. The name actually means "jagged mountain" in Catalan. It's an abbey at the top of a mountain, it's beautiful. And it's the main attraction is the black madonna, which is a wooden statue that was carved of the Madonna ( Jesus's mother) and over time darkened hence the name. She's the patron saint of Catalonia and therefore a pretty big tourist attraction. This leads me to my experience when I was waiting in line to see her. A social worker was in front of me and we started talking. She shared that she works at a nursing home. I said something along the lines of how that might be difficult being with people that are most likely in the final stages of life. She responded. The most difficult part was to get them to move past the stories they have always told themselves. They share how they never measured up to their parents' dreams, how they wish they would have...fill in the blank. or they get stuck repeating the same stories of the people who betrayed them or did them wrong. You hear people say- It's like listening to a broken record. You wish you could just tell them to pick up the needle. Stop playing the same songs. She said I wish I could tell them to just flip the damn record over. Remind them there is a whole nother side, filled with songs you haven't even heard! It made me think about the stories we tell ourselves and the thought patterns we repeat. The incessant looping. How important it is to be aware of how to talk to yourself. And know that you can change the dialogue. Who says you have to keep telling yourself the same stories? Try this: Any time you find yourself in a thought pattern that does not serve you, interrupt it. That may look like taking a deep breath, feeling your feet on the ground, or bringing awareness to your surrounding by listening to the noises around you. Awareness is the first line of defense. Mel Robbins has a trick when she finds herself talking smack to herself about herself. “I'm not having this thought right now” It's a way to gain control.

In this episode, we'll explore just how capable, adventurous, and resourceful you are. If those words don't seem to resonate try the "Reverse Bucket List" activity mentioned in this week's episode -to take a look at the life you have lived already. This is a great activity to end February- and begin to prepare for the spring season. By looking back, sometimes we can gain clarity on what is truly important for us going ahead.

In this episode, we'll explore the "stories" we tell ourselves and how we have the power to change them. Often we carry stories about ourselves, others, and the world that no longer belong to us. We do not have to continue to sit in the passenger seat of our own lives by holding on to antiquated thoughts and ideas. Inspired by my conversation with a friend about Jim Kwick and his truly inspiring story. This episode reminds us, that it is on us, to take control of the stories and mindset we choose to carry around. This episode will also provide tools for you to begin to start the day on your terms and fill your own cup. If you don't choose what goes in your cup- the world will. Let me know your thoughts over @morningmupspodcast!!

In this episode, I'll share my "it's too late for you" moment. And we'll talk about the importance of holding on to big dreams while also mapping out the small steps. Often the process of shifting our focus to the small areas where we can make a change- will ultimately tie us to the big dreams. We must remind ourselves of the importance of dreaming, and goal setting and create a path of success toward achieving them!

In this episode, Lianne and I unpack the difficulties of living a holistic life with the demands of motherhood, career, and especially for her -shiftwork. We have a candid conversation exploring the importance of taking agency over our lives and not allowing time to simply pass by but instead acting on the urgency of what it takes to have a well-lived life. Lianne is a Productivity and Meditation Coach for busy Shiftworking Moms. For the last 22 years, Lianne has served her community as a Police Officer in the City of Ottawa, Ontario, as well as a certified Meditation Teacher and Nutrition Coach. Lianne's mission is to encourage people to stop living on autopilot and to be intentional with the time that they have. She knows how life can change in an instant. Through Meditation, Lianne helps her clients slow down, release overwhelm, and return to living in the present moment so they can create more time to do the things that light them up. Learn more about Lianne's 21-day “Shift into Meditation” self-paced program. https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3 (REGULAR PRICE) Use code MORNINGMUGS50 OR Here is a discount link with the coupon code already applied https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3?coupon_code=MORNINGMUGS50

In this episode, we explore the Morning Mugs Coffee Chats found on @morningmugspodcast! Morning Mugs Coffee Chats are a way to connect with friends & loved ones and have meaningful, thought-inspiring conversations. The conversations are centered around the Morning Mugs Podcast. I'll also share how I have incorporated Morning Mugs at my school, where I work, to encourage community. To get started all you have to do is... Reach out to a friend, choose an episode, grab a coffee, and share: Episode GIST Biggest TAKE-AWAY Inspired ACTION

In this episode, we take a look at the 4 questions you need to ask yourself in order to grow in the direction you want. Inspired by Indra Nooyi, ranked on the Forbes list of The World's 100 Most Powerful Women- this reflection is perfect for any personal growth. Self-reflection and asking yourself hard questions are essential. I'll also share my "ah ha" moment after my interview with Jackie Janiec @Jackie_janiec on her podcast Beyond Small Talk. Our conversation allowed me to reflect on my daily habits and if they are in alignment with my goals.

In this episode, we revisit the longest study of happiness to date- and take note. The strength of our relationships is what may keep us living a fulfilled life. But when life feels busy and we have "enough" friends, how can we strengthen our relationship bonds to reap health and wellness? Take a listen.

“No One Is Coming To Save You !” - Mel Robbins In this episode we'll talk about how change really occurs. I'll also share why this year is one of the first in a while I didn't make a vision board and I didn't do the manifesting journal prompts. Change comes from uncertainty, discomfort , and a little bit of scary. Listen to how I use a tool to quiet the inner critic and take the action needed for change .

"Gratitude is the path to happiness."- Neil Pasricha In this episode, we are reminded of the constant practice of gratitude and the huge payoffs, both for the mind and the body. This is a great time of year to revisit what your practices are and to invite some new ones. Perhaps taking a look at gratitude through the lens of "awesome" may help shape the way you see the world. This episode was inspired by Neil Pasricha, author of Our Book of Awesome.

"If you only do the easy useless jobs, you'll never have to worry about the important ones which are so difficult.", coos the villain. " You just won't have the time. For there's always something to do to keep you from what you really should be doing." In this episode, we'll explore how we can create some agency in how we spend our time. It's not just about the business of the daily to-do list but also the unchecked racing mind. I'll share my experience of stumbling across an excerpt from a children's book that took a turn! If you feel like sometimes you're just along for the ride of life- take a listen.

In this episode, we explore the less obvious "helpers" in the world creating change. I'll share my experience when I'm in a place where the world's problems seem too "heavy" and how I shift my focus. We'll also dive into a 3 part journal activity to uncover your potential & purpose and how that can be the catalyst for change, both in your life and in the lives of others.

Just a quick check-in to share why I keep showing up here and my tremendous gratitude for you- the listener.

"Life without a design is erratic."- Seneca In this episode, we'll chat about "Mental Hygiene" and the importance of checking in with what you need. Spoiler alert- it's not the things you "feel" like doing. I'll share my own health journey and how balancing routine and rest can be challenging.