STOPTIME: Live in the Moment.

Let us know what you enjoy about the show!The world rarely gives you a quiet minute, so we made one. This guided micro meditation helps you step out of noise and back into yourself without leaving your chair, your car, or your to‑do list. No special setup, no perfect posture—just your breath, a softer body, and the pause that's already there.We start by noticing the breath exactly as it is, then invite a gentle inhale through the nose and a slow exhale through the mouth. As shoulders melt and the jaw releases, the nervous system begins to settle. From there, we explore the stillness at the top of your inhale and the bottom of your exhale—the tiny spaces where nothing is required and everything feels possible. That pause becomes a felt sense of presence, a reminder that peace isn't earned after the work is done; it's available now and can travel with you into whatever comes next.This short practice is perfect between meetings, before sleep, or anytime stress ramps up and attention frays. You'll learn how to use physical cues to calm the mind, how awareness of breath pauses builds resilience, and how a one‑minute reset can shift your entire day. Whether you're new to meditation or returning to it, this session offers a simple, repeatable way to get grounded and stay open to possibility.Press play, breathe with us, and let the quiet do its work. If this helped you reset, follow the show, share it with someone who needs a pause, and leave a review so more people can find their breath again.Support the show

Let us know what you enjoy about the show!When fear shows up, it's easy to see it as something to push past or avoid. But what if fear isn't a wall—it's a bridge? A bridge that can carry you from rut to rhythm, from stagnation to movement, from habit to possibility.In this short, powerful excerpt from my upcoming book I Get To: The Power of Energetic Choice, I share a personal ritual, a metaphor rooted in music and movement, and a framework for understanding the inner blocks that keep us stuck.✨ You'll hear about:How fear can act as a bridge to flow rather than a barrierThe power of “finding your groove”L.I.S.A.™ — Limiting Beliefs, Interpretations, Saboteurs, and Assumptions — the invisible forces that hold us backHow naming your blocks gives you the power to cross the bridge toward possibilityIf you've ever felt frozen on the edge of something new, this episode is for you.#EnergeticChoice #FearAndFlow #Mindfulness #CreativeLiving #PersonalGrowth #Podcast #LisaHopkins #IGETTO #InnerWork #PossibilityIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Feeling off balance or overwhelmed? This guided meditation invites you to gently realign your mind, body, and spirit. Through mindful breathwork, grounding visualization, and energetic awareness, you'll restore your natural state of harmony and ease.This short restorative practice helps regulate your nervous system, quiet mental chatter, and reconnect you to your inner steadiness—so you can move through your day with clarity and calm.Take these moments to pause, breathe, and return home to yourself.

Let us know what you enjoy about the show!What are you putting up with that quietly exhausts you? In this episode, we unpack how toleration creeps in, why we blame ourselves, and how to finally release what no longer fits—without guilt or shame.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We guide a gentle morning meditation that uses breath, a soft smile, and memory to cultivate contentment, then expand it with appreciative joy for others. We close with simple ways to spot micro‑joys during the day and carry calm into action.• settling the body and softening judgment• breathing with awareness and smiling through a body scan• reframing meditation as access to joy in the present• recalling a personal moment of happiness with sensory detail• repeating clear affirmations for worthiness and agency• practicing mudita by celebrating others' happiness• returning to breath and smile to anchor calm• spotting micro‑joys in daily life and reinforcing attention• gentle reentry with stretch, yawn, and a closing blessingIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We explore how assumptions quietly limit choice and co-create the outcomes we fear, then practice shifting to a beginner's mindset that opens presence, clarity, and real options. A tap class story reveals how slowing down reframes mastery, and we share practical ways to apply fresh eyes to hard moments.• the inner block of assumption and how it narrows perspective• energetic choices of I can't, I have to, and I should• a meeting example that shows self-fulfilling patterns• the beginner's mindset as a practical alternative• the tap dance breakdown that unlocked clarity• simple tools to reset before routines and tough talks• questions to imagine different outcomes and act with choiceIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Transform Fear: Meeting Yourself with CompassionWhen fear shows up uninvited, most of us try to outthink it, outrun it, or push it down. This meditation offers something different: a quiet experiment in kindness.Through gentle breathwork, grounding, and vivid imagery, you'll learn to meet fear not as a foe to defeat but as energy asking to be seen. We begin by letting gravity hold us—softening the jaw, loosening the shoulders, and lengthening each exhale until the body starts to trust the moment.From there, we invite fear to sit beside us with a simple message: you can be here. That acknowledgment begins to unwind the cycle of resistance and shame that keeps anxiety stuck. As you breathe light into the places where fear lives, imagine a warm glow—golden, silver, or soft yellow—spreading through your body, softening edges and releasing tension.Anchoring affirmations—

Let us know what you enjoy about the show!A church choir, a missed criminology path, and a flyer for Jesus Christ Superstar—Jaime Lozano's origin story doesn't sound like a straight line to Broadway, but it sings like one.We sit down with Mexican Broadway composer, lyricist, orchestrator, and music director Jaime Lozano to unpack how a series of gut-led choices, generous communities, and a stubborn belief in possibility shaped his art and life. From becoming the first Mexican graduate of NYU's musical theater MFA to rebuilding after a visa scam forced him to return to Monterrey, Jaime shares the real immigrant journey behind Songs by an Immigrant and the musicals that center Latinx voices with heart, humor, and cultural depth.We explore why representation in musical theater matters, how Spanish, English, Spanglish—and every accent—belong in the story, and what it means to write honestly when life is loud. Jaime opens up about composing with his child dancing in the living room, swapping projects when inspiration sparks, and choosing Times Square's chaos or a quiet Rhinebeck lake with equal joy.With wisdom on prioritizing the important over the urgent, trusting that deadlines serve the work and not the other way around, and measuring success by impact on his community, Jaime reminds us that art is a language for belonging.

Let us know what you enjoy about the show!Ready to realign your energy and find balance in just 12 minutes? This guided chakra meditation takes you on a transformative journey through your body's seven energy centers using the powerful combination of breath, visualization, and color.We begin at your root chakra, where a glowing red light helps you feel grounded and safe, releasing fears that may be holding you back. As we move to your sacral center, warm orange energy ignites your creativity and helps you embrace change with grace. Your solar plexus chakra brightens with yellow light, strengthening your confidence as you affirm "I stand in my power." The journey continues through your heart chakra, where soft green light expands with each breath, allowing you to give and receive love more freely. Your throat chakra clears with brilliant blue energy, supporting authentic self-expression. Between your eyebrows, the indigo third eye chakra awakens your intuition and inner wisdom. Finally, white light radiates from your crown, connecting you to something greater than yourself.The magic happens when all seven centers align, creating a rainbow column of energy flowing through your entire being. You'll complete this practice feeling both grounded and light, centered yet expansive – the perfect balanced state to carry into your day. Whether you're new to chakra work or looking to deepen your practice, this meditation offers a simple yet powerful way to harmonize your energy system and enhance your overall wellbeing.Try this meditation whenever you feel scattered or disconnected, and notice how quickly you can return to a state of balance. Your energy centers are always waiting to be awakened – all you need is the intention, your breath, and a few minutes of focused attention.Support the show

Let us know what you enjoy about the show!Are you tired of setting goals you can't stick to? In this episode, Lisa Hopkins introduces The Menu — a flexible, practical tool designed to set you up for success no matter how busy life gets.Instead of rigid goals that often lead to guilt or frustration, The Menu offers bite-sized to main-course options you create for yourself. You're the chef — and each day, the only “goal” is to choose something from your menu.Discover how to build your own menu of mindfulness, energy, notions, and unwinding so you always have achievable, conscious choices at your fingertips. From a one-minute breathing exercise to a full creative project, The Menu helps you stay consistent, motivated, and guilt-free.✨ Stop struggling with traditional goal setting. Start choosing from The Menu.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Take a journey into your inner landscape with this transformative guided meditation focused on reconnecting with your authentic power. Beginning with mindful breath awareness, this practice leads you to visualize your breath as golden light energy gathering in your solar plexus – your personal power center.Many of us unconsciously dim our light, hiding our gifts and talents from the world. Through gentle guidance, this meditation helps you identify where you might be "playing small" in your life, where self-doubt has crept in, and where anxiety might be physically stored in your body. As you direct healing breath energy to these areas, you'll experience a profound release of tension and a renewed sense of possibility."You are a powerful and beautiful being who came here not to dim your sweet soul," reminds the guide as you're led through a series of empowering affirmations: "I am powerful, I am connected, I am strong" and "I am ready." These words aren't just positive thinking – they're reminders of your essential nature and the gifts you were born to share.The meditation culminates with an invitation to be your own lighthouse – a guiding beacon not just for others but for yourself. In a world that often encourages conformity, this practice gives you permission to shine your unique light unapologetically. Whether you're facing challenges, seeking direction, or simply wanting to reconnect with your authentic self, this meditation offers a sanctuary of self-discovery and empowerment. Take these ten minutes to remember who you truly are. The world needs your light – are you ready to let it shine?Support the show

Let us know what you enjoy about the show!What if the things we've lost aren't really missing, but simply traveling? This tender retelling of a story attributed to Franz Kafka offers a profound perspective on change, transformation, and how we might relate differently to what we feel we've lost.Through the tale of a little girl whose doll goes missing in a Berlin park, we discover a beautiful metaphor for life's transitions. When a thin man suggests the doll isn't lost but traveling, he begins delivering letters that chronicle her adventures around the world. With each note, we learn alongside the child how “a postcard can be a doorway, how a suitcase can be a spine, how homesickness is just love with somewhere to go.”The story culminates in recognition and acceptance when the girl receives a new doll—embodying the way experience changes us. A short guided reflection invites you to consider your own “traveling dolls”: aspects of life that may be changing form rather than disappearing. What might they write to you today? What wisdom have they gathered on their journey?Whether you're navigating a transition, processing a loss, or simply curious about new ways to meet change, these six minutes offer a quiet pause to breathe, listen, and perhaps write your own postcard from whatever is moving in your life now.Note: This is a contemporary retelling of a story often attributed to Franz Kafka; the original letters were never found.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!This short, restorative meditation guides listeners through a heart-centered practice designed to help them center themselves and shift their energy in under five minutes.• Quality over quantity: even brief moments of focused breathing can be transformative• Simple body relaxation techniques including softening shoulders, jaw, and forehead• Heart-centered visualization with a warm, steady light that expands with each breath• Gentle physical movements to transition back to daily activities• Reminder that restoration doesn't require lengthy practice, just presenceCarry this sense of calm and restoration with you throughout the rest of your day. Namaste, my friends.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!What if the key to a more fulfilling life isn't about squeezing more productivity from every minute but rather making space for unscheduled joy? Join me as I share the surprising lessons I've learned from playing impromptu badminton games with my husband on the narrow green strip between our cottage and the lake.These spontaneous matches—where he strategically positions me with the wind at my back, sends the birdie soaring into tree branches, and lunges dramatically for returns while I laugh until I cry—have become a treasured ritual. You won't find these games on our calendars or to-do lists. They serve no purpose beyond the moment itself, yet they've become invaluable to our wellbeing.Through these playful interludes, I've discovered that while I deeply believe in hard work and dedication, success isn't defined solely by hours logged, words written, or money earned. There's diminishing value in working so relentlessly that we're too exhausted to enjoy the rewards. Paradoxically, when we return from these breaks, we find ourselves more energized and connected—not just to each other, but to whatever we're focusing on. We may put the "bad" in badminton with our lack of skill, but as I like to say, the score is always "love-love." I encourage you to find your equivalent of lakeside badminton—that activity that brings you pure, purposeless joy. Your productivity (and your heart) might just thank you for it.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Doorways to clarity await in this transformative guided meditation that connects you with the wisdom of your future self. The journey begins in a quiet, safe room—your inner sanctuary of possibility. With each breath, you're guided to open windows, inviting fresh air that symbolizes the clearing of mental clutter and stagnant energy. As light floods in, notice how your body responds to this spaciousness, this invitation to expand beyond current limitations.Around you stand several doors, each unique in appearance and representing different potential paths forward. Which one calls to you? Which sparks curiosity or feels alive with possibility? There's no right or wrong choice—only the wisdom of your intuition guiding you toward what resonates most deeply. As you step through your chosen doorway, you encounter perhaps the most powerful guide available: your future self.This visualization creates a bridge between who you are now and who you're becoming. Your future self stands before you with ease in their expression and light in their eyes, offering guidance and reassurance that transcends your current challenges. The message may arrive as words, images, feelings, or simply a knowing presence—whatever form it takes, it carries exactly what you need in this moment.The practice reminds us that clarity isn't found by adding more to our lives but by creating space for wisdom to emerge. Windows can always be opened; doors are always waiting to be chosen. What message does your future self have for you today? Take these ten minutes to discover the guidance that already exists within you.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!What does it really mean to honor your body's wisdom in a high-pressure career?Broadway star Aisha Jackson (The Great Gatsby, Frozen, Waitress) takes us behind the curtain to reveal the delicate balance between artistic excellence and personal wellbeing. Fresh from celebrating the one-year anniversary of her vocal surgery, Aisha shares her practice of “constant check-ins” — a mindful way of gauging her physical, mental, and vocal capacity each day. She also introduces the concept of “vocal cash” — the limited energy reserves performers must budget through demanding eight-show weeks.Our conversation explores how reframing limits as choices creates a powerful shift — one that preserves her voice, expands her artistry, and sustains her joy. Aisha speaks candidly about representation, mentorship, and her commitment to creating space for others to shine. From navigating grief to celebrating triumphs, she reveals how staying grounded in her deeper purpose allows her to transcend the pressures of performance.Whether you're a performer, creative professional, or navigating your own high-demand path, Aisha's wisdom offers a blueprint for sustainable excellence — and a reminder that when we honor our capacity, reconnect to our why, and share our gifts with joy, we show up more authentically in every moment.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Life is full of transitions—some chosen, some unexpected. Fresh starts can feel both exciting and overwhelming, and often we forget to pause long enough to honor the shift.This guided meditation will help you release what no longer serves you, carry forward the wisdom of what's behind you, and gently step into what lies ahead. Through mindful breathing and visualization, you'll plant the seed of your intention and reconnect with the power of presence.Take this time to remind yourself: ✨ Every ending holds a beginning. ✨ Every transition is an invitation to grow. ✨ You always have the choice to begin again.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

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Let us know what you enjoy about the show!Have you ever felt guilty for resting in a world that glorifies constant productivity? This gentle, meditative episode offers a powerful antidote to our culture's obsession with perpetual action through a beautiful Buddhist parable about balance and renewal.At the heart of this episode is the story of Kansho and Yuma – the mighty waterfall and the still pond. Their relationship reveals the profound truth that power and stillness aren't opposing forces but complementary energies that sustain each other. The waterfall's thunderous strength depends entirely on the pond's quiet ability to receive, hold, and renew. This ancient wisdom speaks directly to our modern struggle with burnout, perfectionism, and the relentless pressure to perform.Through guided breathing and thoughtful narration, this episode creates a sanctuary for listeners to experience what it teaches – that rest isn't weakness but the source of our strength. You'll be invited to recognize yourself as both waterfall and pond, understanding that your moments of quiet reflection are just as valuable as your periods of dynamic action. The episode concludes with a powerful reminder that "by choosing to rest, you are not giving up your power, you are increasing it." Take this opportunity to pause, breathe, and rediscover the restorative power of stillness. What might change in your life if you honored both your need for achievement and your need for renewal?Support the show

Let us know what you enjoy about the show!This intimate conversation explores the balance between craving stability and embracing uncertainty in artistic pursuits.Our guest, an established actor, shares their strategy for navigating the feast-or-famine nature of the entertainment industry. Rather than remaining “at the beck and call of some force that might grant me a job,” they've discovered the power of self-created projects—work that generates passion, purpose, and forward momentum regardless of outside validation.The discussion takes a fascinating turn when examining the language we use to describe our needs. What begins as a desire for “structure” transforms into something deeper: self-actualization and creative autonomy. Through gentle questioning, we uncover what truly lies beneath—a yearning to create something enduring in a profession defined by temporary roles.For anyone in a creative field struggling with uncertainty, this episode offers a fresh perspective on building a sustainable creative life. It's about honoring what you create that won't vanish when external projects end, cultivating balance that isn't disrupted by professional ups and downs, and finding fulfillment through self-directed work aligned with your deepest values.

Let us know what you enjoy about the show!If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!What happens when a 12-year-old decides to stop living a lie and pursue her true passion? For Broadway dancer Valeria Yamin, it was the moment that changed everything.In this captivating conversation, Valeria takes us on her journey from Venezuela to Broadway, revealing the pivotal moments that shaped her remarkable career. From tearfully confessing to her father that she wanted to be a performer (not an eye doctor), to facing rejection from her dream school only to find her way there through an unexpected encounter – Valeria's story is a masterclass in resilience and authenticity.Currently performing in the original Broadway cast of "Just In Time" after four seasons as a Radio City Rockette, Valeria speaks candidly about battling impostor syndrome, particularly when transitioning from dance to singing. "I don't have as much singing experience and training as I do with my dancing," she admits. "When I'm singing, I feel a lack of tools." Yet rather than letting this hold her back, she embraced vulnerability and gradual growth, showing how even accomplished performers continue to evolve.The conversation takes a thoughtful turn as Valeria, now 25, reflects on gaining perspective in her career – moving from being "on the train" of non-stop performing to seeing her life from a "bird's eye view." This shift allows her to appreciate her journey while considering what colors and textures she wants to add next. Her approach to setbacks is equally enlightening: "Not now, maybe not ever, but not now, but maybe someday."Throughout the episode, Valeria's definition of living in the moment shines through – being "out of your head and in the world." Her story reminds us that authentic living requires courage, resilience, and the willingness to embrace both successes and redirections as part of our growth.Have you been putting your true passions on hold? Listen to this episode and find the courage to follow your heart, just as Valeria did when she decided to live her truth.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!In this heartfelt anniversary episode, I share a personal story that spans nearly four decades—from meeting my husband Philip as a teenager, to getting married aboard a tall ship on Lake Ontario, to the life we've created together as captains of our own ship.Originally written on our 21st wedding anniversary, this reflection—titled Life By Us—looks back on our unique wedding day, the adventures we've embraced, and the symbols that continue to guide us: motion, journey, and the waxing and waning of the moon. From the music and milestones of the 1980s to last night's moonlit lake, I explore how love, partnership, and creative living evolve over time.If you've ever wondered how to build a relationship that thrives through change, or how to honor your shared history while looking forward to the next chapter, this episode is for you. It's a story about choosing your own course, celebrating the phases of life, and embracing the adventures still ahead.What you'll hear in this episode:The story of our one-of-a-kind tall ship wedding on Lake OntarioWhy “Life By Us” became our personal mantraReflections on the moon's phases as a metaphor for love and growthA celebration of 36 years together and the adventures still to comeWhether you're in a long-term relationship, just starting out, or simply love a good love story, this episode will inspire you to chart your own course and be the author of your own life.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Feeling stuck or uninspired? This gentle guided meditation helps you clear mental clutter, center your energy, and reconnect with your creative spark. Perfect for starting your week, centering before work, or recharging midday, you'll be guided through grounding breathwork, calming visualization, and a warm ignition of your imagination. Breathe in possibility, breathe out distraction — and step back into your day inspired.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Have you ever achieved something impressive only to discover it didn't bring the fulfillment you expected? This episode shares the powerful journey of a client (called "Jessie" for privacy) who found herself in exactly this position – working on the most prestigious project of her career yet feeling profoundly unhappy.The story begins with an unexpected phone call after a podcast recording. Despite being among the most accomplished, confident, and creative people I know, Jessie reached out in a moment of vulnerability to share her struggle. Though externally successful, she was miserable, and her prestigious position was negatively affecting both her performance and personal life. This moment of courage – what Brené Brown would describe as "the willingness to show up and be seen, even when vulnerable and afraid" – became the catalyst for profound transformation.Our work together centered around a simple but powerful insight: Jessie already knew the answers she needed but hadn't been asking herself the right questions. Through our sessions, she redefined what success truly meant to her, recognizing that her strengths were tools to be used intentionally rather than defaults that should dictate her path. Three months later, Jessie made the bold decision to walk away from the prestigious project, creating a life of her own design that brought genuine happiness and fulfillment.This episode reminds us that success is deeply personal. The very achievements we chase can sometimes stand in the way of becoming who we truly want to be. As you listen, I encourage you to reflect on your own definition of success. Are you living in alignment with your values, or letting external expectations guide your choices? You know the answers – you just need to start asking the right questions.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!What truly separates high performers from everyone else? Contrary to popular belief, it's not just raw talent or relentless positivity—it's their ability to identify and manage the specific influencers that affect their performance.During our enlightening conversation, we dive deep into the six critical influencers that shape our ability to perform consistently at high levels: spiritual, mental, environmental, emotional, physical, and social. These factors create a complex web that either supports or undermines our performance capabilities. The fascinating revelation is that for most high performers, it's not their mindset itself that threatens their success, but rather the various elements that knock them out of alignment.We explore how creating your personalized "success formula" works as a practical tool—almost like having your own technical rider that travels with you through challenges. This formula helps you anticipate potential disruptions to your rhythm and make accommodations before they derail you. Instead of maintaining a restrictive tunnel vision of forced positivity, this approach encourages you to stay open while developing familiarity with your specific detractors.The most powerful moment comes when we discuss how recognizing these patterns transforms your relationship with obstacles. When challenges arise, you can meet them with calm recognition: "I've felt this before. I've seen this before. It's not going to kill me." This perspective shift turns potential threats into opportunities for growth and learning, maintaining your consistency even when outside stressors threaten to shake your foundation.Ready to discover your own performance influencers and create a success formula tailored specifically to you? Listen now and learn how to stay in your power, even when circumstances try to take you offline.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Struggling to access your creativity? Feeling disconnected from your inner voice? This chakra meditation offers a beautiful journey back to yourself through energy alignment and guided visualization.We begin by settling into a comfortable position, allowing the breath to naturally deepen as we prepare to travel through each energy center. Starting at the root chakra, we visualize a strong red light grounding us to earth, establishing safety and belonging. This foundation serves as the bedrock for all creative work. Moving upward, we activate the sacral chakra's orange glow, the seat of creative flow and emotional expression, affirming our natural ability to create without resistance.The journey continues through the golden yellow solar plexus, center of confidence and personal power, where we reclaim trust in ourselves and our creative decisions. We then open the heart's compassionate green light, the throat's expressive blue energy, and the third eye's intuitive indigo wisdom. Each chakra, when aligned, removes another barrier between you and your innate creative potential.The meditation culminates in a powerful visualization of a light-filled doorway leading to your personal creative sanctuary—a space within that holds all your inspiration, wisdom, and artistic expression. Here, you can commune with your creative essence, ask questions, and receive guidance directly from your higher self. This sacred inner room remains accessible long after the meditation ends, a permanent resource you can return to whenever creative blocks arise.Remember that your creativity never leaves you—it's always there, waiting for you to create space and alignment to access it. This 20-minute practice offers not just temporary relief but a sustainable pathway to your creative source. Return to it whenever you need to realign, reconnect, and rediscover the vast wellspring of imagination that lives within you.Support the show

Let us know what you enjoy about the show!What drives you forward when you're already succeeding? When everyone around you thinks you're doing great, how do you reconnect with that inner knowing that there's more—more growth, more potential, more purpose?This episode explores the growth mindset of high performers and challenges the idea that success means stopping. While many of us achieve mastery in our chosen fields, we often reach a plateau—coasting on competence, collecting praise, yet quietly wondering what else we're capable of.The real challenge isn't always climbing higher. Sometimes it's having the courage to challenge your comfort zone—to admit where you're not living up to your own standard, even if the world thinks you've already made it.As high performers, our fear often stems not from doubt, but from the magnitude of what we know we're capable of. This episode invites you to reframe the choice: what if the space between comfort and transformation isn't a leap, but a middle ground—a space to honor all you've done while reaching for what's next?Whether you're thriving, coasting, or just beginning to stretch, ask yourself:Where am I unconsciously competent?When was the last time I truly felt challenged?What untapped potential is waiting for me?These aren't questions of inadequacy—they're invitations to step into deeper self-leadership, to expand into growth on your own terms.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Finding that sweet spot between a busy day and restful sleep can feel impossible when your nervous system hasn't gotten the memo that it's time to power down. This meditation meets you exactly where you are – still buzzing with the day's energy, mind racing, body unable to settle – and guides you gently toward deep rest.The journey begins with permission to release the mental and physical performance energy that may have served you well during the day but now stands between you and restorative sleep. Through intentional breathwork, we create the first signals to your nervous system that it's safe to downshift. Those sighing exhales aren't just satisfying – they're physiologically designed to activate your parasympathetic system, your body's built-in relaxation response.Moving from breath to body, we'll guide you through a comprehensive scan that identifies areas where you might still be holding tension or alertness. From your forehead to your toes, each part receives attention and an invitation to soften. This meditation acknowledges the reality that sometimes our bodies stay braced long after the need has passed, and offers concrete techniques to release that physical holding pattern.Beyond the physical practice, this meditation addresses the psychological barriers to rest that many of us face. The constant pressure to perform, respond, achieve, and please others doesn't always disappear just because we've turned off the lights. We create a mental sanctuary where there's "nothing left to hold onto" – no emails demanding answers, no performances needed, nothing to prove. The visualization of descending a staircase away from your day provides a concrete pathway for your mind to follow as you transition into deeper states of calm.Whether you've been center stage or supporting from behind the scenes, this practice honors the efforts of your day while giving you full permission to set it all down. The simple, profound affirmation "You did enough, you are enough" addresses the worry that often keeps us vigilant when we need rest. Join us in this journey from doing to being, and rediscover the peace of simply existing, exactly as you are.Support the show

Let us know what you enjoy about the show!If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Experience a nine-minute walking meditation journey focused on presence, noticing, and gratitude. This mindful practice transforms ordinary walking into a conscious act of coming home to yourself while deepening your awareness of the world around you.• Standing still to ground yourself before beginning the walk• Setting an intention to make the walk an act of remembering rather than escaping• Cultivating gratitude for your body's ability to move• Noticing the mechanics and rhythm of your walking• Opening your attention to surroundings with soft, gentle observation• Identifying something you hadn't noticed before• Practicing gratitude with each step• Allowing emotions to walk beside you without judgment• Returning to your space with renewed awareness• Finding something new in familiar environmentsTake this awareness with you as you step into the rest of your day. Namaste.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

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Let us know what you enjoy about the show!If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!This guided meditation helps you release the mental weight of hopes, dreams, and expectations that keep you awake, teaching you to temporarily set aside both worries and positive anticipations to make space for restful sleep.• Identifying how hope itself can sometimes become a burden that prevents present-moment awareness and sleep• Using breath work and body relaxation to prepare the mind for release• Visualizing thoughts as paper lanterns on boats drifting across a lake• Understanding that temporarily letting go of hopes doesn't mean abandoning them• Recognizing that rest is an essential part of becoming and achieving what we want• Creating a mental image of being supported under a starry night sky• Learning to trust the natural unfolding of life without constant mental management• Embracing the permission to rest before everything is resolved or completedIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!A simple morning ritual sparked a profound realization about perception, gratitude, and finding beauty in life's small annoyances. What began as frustration with a persistent spider web across my doorway evolved into a daily practice of mindful appreciation.Walking you through my morning routine—making coffee, preparing my reading materials, and stepping outside to enjoy my garden—I share how clearing away the inevitable spider web shifted from being an unwelcome disruption to becoming an integrated part of my ritual. The transformation wasn't in the web itself, but in how I chose to see it.Today's revelation came when I paused to truly observe the web glistening in the sunlight—its intricate geometry, perfect symmetry, and the remarkable persistence of its creator who rebuilds this masterpiece daily without complaint. This spider doesn't create art for my appreciation; it's simply following its nature. Yet in doing so, it offers an unintended gift to those willing to notice.This reflection touches on our tendency to project human qualities onto nature (like in Charlotte's Web) when perhaps there's equal power in appreciating nature on its own terms. I've learned to acknowledge my instinctive fear of spiders while transforming it into awe for their remarkable abilities. Though I still clear the web each morning, I now do so with reverence rather than irritation—a practice that extends beyond spider webs to how we might approach all of life's persistent challenges.What daily frustrations might you reframe as opportunities for wonder? Join me in finding unexpected teachers in ordinary moments and discovering how shifting perspective can transform our experience of the world around us. Remember to live in the moment and find gratitude in the smallest details of your day.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We unpack what it means to truly own your worth without performing it, proving it, or apologizing for it. This conversation explores the difference between authentic confidence and performative self-worth.• The misconception that client interactions are about proving ourselves rather than delivering value• How trying to "wear hats" or personas prevents us from accessing our authentic capabilities• The distinction between confidence (internal) and cockiness (seeking external validation)• Confidence as a result of facing challenges and discovering your competence• The metaphor of "wearing the shirt" without defending your choice to wear it• Embracing negative thoughts as teachers rather than enemies• Inviting your "inner monsters" to dialogue instead of fighting themIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We explore the importance of reconnecting with our creative essence and overcoming the blocks that dim our inner spark. This meditation guides you through remembering your creative self, beyond judgment and beyond comparison.• Creativity exists beyond resumes or past achievements – it's about tapping into intuition and letting go of self-judgment• Fear often blocks creativity – particularly fear that our next creation won't measure up to past work• Visualization helps reconnect with moments when we felt creatively alive, remembering the sensations and emotions• Personifying creativity as a spark or firefly creates a relationship with our creative essence• Asking "What would I create if I didn't need it to be perfect?" liberates us from perfectionism• Transforming limiting beliefs about creativity through conscious affirmations rebuilds creative confidence• Small daily creative acts maintain our connection to creativity without overwhelming pressure• Creativity can be quiet – "sometimes the spark is in the whisper"Take a moment today for one small creative act that's just for you. Your spark is still here, and it's yours to tend.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!A chance encounter on a train becomes a moment to challenge assumptions about nationality and kindness. When an elderly couple attributes my patience to being Canadian, I return to clarify that values, not citizenship, define our interactions with others.• Reassuring an anxious elderly couple that their pace wasn't inconveniencing me• Couple assuming my kindness was because I was Canadian• Returning to explain I'm a dual citizen and my kindness comes from within• Reflecting on how assumptions rob us of authentic connections• Understanding that values, not nationality, shape our interactions• Making choices that create space for reflection and deeper understandingRemember to live in the moment.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!This meditation creates a safe space for anyone navigating unknown territory, feeling burnout, or carrying the weight of worry and stress. It offers practical techniques to release tension and reconnect with your center, reminding you that uncertainty doesn't mean you're lost—it means you're still becoming.• Guided body scan to release tension in the head, jaw, shoulders, and hands• Box breathing technique (inhale, hold, exhale, hold for counts of four) to calm the nervous system• Visualization exercise to release the "heavy backpack" of burdens you never meant to carry• Self-compassion practice with the affirmation "I can care without carrying"• Permission to rescript your inner dialogue and give yourself what you truly need• Reminder that healing begins with care and acknowledging where you areRemember, you can return to this meditation whenever you feel stressed, burned out, or uncertain. You are allowed to take care of yourself—it's what you're here for.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!What happens when a creative powerhouse learns to embrace all facets of herself? Kristen Anderson-Lopez—the brilliant songwriter behind Frozen's "Let It Go," Coco's "Remember Me," and WandaVision's "Agatha All Along"—opens up about the delicate dance between artistic ambition and motherhood, revealing how these seemingly opposing forces have actually nourished each other."Having children gave us both, as artists, a lot of structure," Kristen shares, reflecting on how parenthood transformed her creative process with husband Robert Lopez. Far from limiting her artistry, this structure provided a framework that enhanced their work. The lullabies she created to comfort her children during work trips later inspired pivotal moments in Coco, while her personal experiences with anxiety directly informed Elsa's journey in Frozen.Kristen speaks candidly about navigating the dizzying heights of success—particularly after Frozen became a global phenomenon. "We're going to try to enjoy the ride but not get addicted to the ride," she recalls deciding with her husband, describing success as "peeking your head out of the water for a little while, and then going back into the water to do your work." This grounded perspective allowed them to maintain their creative integrity while processing their newfound fame.As she looks toward the next chapter of her life, with her children growing older, Kristen contemplates expanding beyond her established collaborative partnership. Whether directing an animated feature or creating a one-woman show, she's learning to embrace all her layers—not just the confident, take-charge energy she's known for, but also the "wise goddess" who finds renewal in quiet moments in nature.Ready to discover how one of entertainment's most accomplished creators thinks about authenticity, creative collaboration, and intentional living? Listen now and be inspired to embrace your own multifaceted self.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Have you ever wondered what might happen if you allowed yourself to truly look inward? What truths might you discover if you moved beyond surface-level engagement with yourself?During a recent book club gathering for "The Places When There Are Spaces," something extraordinary happened. A participant—someone who confessed to rarely making time for reading and being uncomfortable talking about herself—shared a moment of transformation so genuine and moving that it deserved to be highlighted. This episode captures that powerful exchange.Working 80-90 hours weekly, this participant had always struggled to find time for reading. Books would sit half-finished for months as life's demands took priority. Yet something compelled her to join this book club, her first ever. As she began engaging with the reflective questions in the book, she noticed herself answering only "surfacely," skimming along the top of her thoughts rather than diving deeper. The magic happened when she recognized this pattern and made a conscious choice: "I said well, this isn't going to work, so you better just open up." What followed was a journey into self-awareness that she wished had come earlier in life. She connected deeply with discussions about tolerating things that once brought joy and confronted her fear of not being good enough—universal struggles many of us share but rarely voice aloud.Her story reminds us of the transformative power of pauses—those spaces between interactions where tremendous growth can happen if we're brave enough to listen to ourselves. If her journey resonates with you, perhaps it's time to create your own space for reflection. What might you discover about yourself in the silence?If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Discover a sanctuary of inner peace with this transformative chakra meditation designed to reconnect you with the wisdom that resides within your body, not your mind. For the next 13 minutes, you'll journey through your seven main energy centers, gently awakening and harmonizing each one as you remember your innate strength and clarity.Starting at your root chakra, you'll visualize a deep red light grounding you to the earth, creating a foundation of safety and belonging. As you move upward through your energy centers—the creative orange of your sacral, the powerful yellow of your solar plexus, the loving green of your heart, the expressive blue of your throat, the intuitive indigo of your third eye, and the transcendent violet of your crown—you'll release blockages and reconnect with aspects of yourself that may have been forgotten or suppressed.This meditation stands apart through its gentle yet powerful affirmations that remind you of truths you may have lost touch with: "You are allowed to feel. You are allowed to want. You have always been enough. You don't have to speak to prove your worth." The practice culminates in a beautiful integration of all seven energy centers, leaving you feeling aligned, clear, and whole. Whether you're new to meditation or a seasoned practitioner, this chakra journey offers a pathway back to yourself—back to the wisdom and power that has always lived within you. Close your eyes, take a deep breath, and remember who you truly are.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Have you ever wondered why you keep falling into the same reactive patterns? The answer lies in understanding the TEA method—Thought, Emotion, Action—and how these three elements flow together when we're operating on autopilot.When we react without awareness, there's virtually no space between our thoughts, emotions, and the actions we take. We gulp down the TEA without checking if it's too hot, metaphorically speaking, and get burned by our own reactions. This pulls our focus away from possibilities and toward pain, creating a cycle that's difficult to break. For instance, thinking "My best isn't good enough" triggers sadness or shame, leading to withdrawal or self-soothing behaviors. Similarly, thoughts like "I never get opportunities" generate resentment, manifesting as sarcasm or feigned indifference.The good news? We can transform this reactive cycle by adding SUGAR to our TEA—a powerful acronym that creates space for intentional response. Stop to catch the thought. Unhook from reactive thinking, remembering thoughts are energy, not your identity. Ground yourself with breath. Ask what else is true beyond your initial thought. Recognize that reactions limit your access to energetic choice and possibilities. While reactive behavior becomes visible through external triggers, it originates internally from our lived experiences and limiting beliefs.By recognizing our patterns and stirring a little SUGAR into our TEA, we create the spaciousness needed for growth—that vital space where energetic choice lives and possibility returns. This awareness helps us break free from limiting patterns and access our power to live a created life rather than a default future. Subscribe now to explore more tools for transforming reactive patterns into conscious choices!If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We explore how the desire to connect can transform into over-explaining and dilute our message when we're driven by the need to be understood, validated, and accepted.• The coach identifies a pattern of tangential explanations stemming from worry about listeners' perceptions• Client recognizes her habit of constantly explaining rather than trusting her message• Creating intentional pauses allows the message to land with listeners• Frustration from listeners often comes from caring about the message, not disliking the speaker• Too many details can overwhelm listeners like eating too fast• Finding and operating from your "why" attracts the right audience• When you trust your message, you don't need to over-explainIf you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!A guided meditation designed to release daily tension and ease you into deep, restorative rest through body scanning and visualization techniques. We create a safe space where you can let go of anxious thoughts, allow yourself to be held, and trust that everything will be okay.• Settling into a comfortable position and connecting with your natural breath• Visualizing golden light flowing through your body from head to toe, melting away tension• Special focus on releasing tightness in the temples, jaw, shoulders, heart space, and belly• Immersive visualization beneath a blanket of stars in the night sky• Gentle reminders that "you are safe, you are loved, everything will be okay"• Permission to let go completely: "You've done enough for today"Sleep well. You are safe, you are whole, everything is going to be okay.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!We explore how the common phrase "it goes without saying" creates missed opportunities for meaningful connection and how explicitly expressing our feelings strengthens our relationships.• Examining the dangers of assuming our feelings are understood without expression• Why important emotions like love, pride, and gratitude should never remain unspoken• The difference in impact between assumed versus explicitly stated feelings• How emotional shortcuts lead to disconnection in both personal and professional relationships• Why saying "I appreciate you" sometimes carries more weight than "I love you"• The reciprocal benefits of expressing pride and appreciation• Finding fresh ways to express common sentiments to maintain their powerThe challenge is to practice not assuming feelings "go without saying." Share your experience with expressing feelings you normally keep unsaid - I'd love to hear from you!If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Have you ever noticed how a simple shift in language can completely transform how you feel? In this enlightening episode, I share a powerful insight from my conversation with the incredibly talented Kristen Anderson Lopez about what I call "energetic choice."We dive deep into the transformative power of shifting from "I should" (which keeps us trapped in shame) to "I could" (which places us in capability) and finally to "Do I want to?" (which restores our power of choice). This simple but profound linguistic shift completely changes our relationship with ourselves and our decisions. Through personal examples and practical wisdom, we explore how these subtle language changes can liberate us from shame-based thinking and reconnect us with our authentic desires.The conversation naturally extends to how we perceive others. We discuss the liberating truth that everyone is always doing their best in any given moment with the resources they have available. Rather than judging the person looking at their phone while walking up subway stairs, what if we engaged our imagination to create empathetic possibilities about their situation? This creative reframing not only exercises our empathy muscles but prevents us from creating unnecessary suffering for ourselves through judgment.This episode offers a refreshing perspective on how language shapes our reality and how small shifts in thinking can create profound changes in our daily experience. Whether you're struggling with self-judgment or finding yourself irritated by others, these insights provide practical tools for bringing more compassion, choice, and even playfulness into challenging moments. Stay tuned for the full conversation with Kristen Anderson Lopez dropping next week on "Stop Time Live in the Moment" – but in the meantime, this nugget of wisdom might just transform how you move through your day.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Have you ever considered that our obsession with measuring time might be missing the point entirely? Khalil Gibran's masterpiece "The Prophet" offers us a profound alternative perspective that could transform how we experience each moment of our lives.Today I felt moved to share a beautiful passage from "The Prophet" that speaks to the nature of time itself. Published in 1923, this timeless work continues to offer wisdom that feels startlingly relevant to our rushed modern existence. Gibran challenges our conventional understanding of time as something linear that can be divided, measured, and controlled. Instead, he invites us to recognize the timelessness that dwells within each of us.The passage I read contains some of Gibran's most breathtaking insights: "Yesterday is but today's memory and tomorrow is today's dream," and "that which sings and contemplates in you is still dwelling within the bounds of that first moment which scattered the stars into space." These words remind us that our consciousness participates in something eternal, beyond the constraints of clocks and calendars. When Gibran describes love and time as "undivided and paceless," he offers us a powerful metaphor for understanding our own boundless nature.I hope these words provide a moment of reflection in your day. What would change in your life if you embraced the timelessness Gibran describes? How might you move through your days differently? Take a moment to contemplate this wisdom, and perhaps you too will find yourself inspired to "let today embrace the past with remembrance and the future with longing." Remember to subscribe for more moments of reflection and inspiration that help us all live more fully in the present moment.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!Perfectionism keeps us small. It holds us captive with the false belief that we must be polished and complete before showing our work to the world.Today, I'm breaking free from that trap by sharing something vulnerable - an unfinished chapter from my upcoming book, "I Get To: The Power of Energetic Choice." This brief but powerful segment introduces the concept of energetic choice, which transforms how we approach decisions and challenges.Unlike traditional decision-making that feels binary and fear-inducing, energetic choice offers a framework for moving from powerlessness to agency. The heart of this approach is what I call the "choice capacitor" - a method for shifting your energy from "I can't" through progressive stages until you reach the liberating space of "I get to." It's not about forcing positivity but about recognizing your fundamental power of choice.As one colleague noted, this framework functions like Doc Brown's flux capacitor from "Back to the Future" - it doesn't literally transport you through time, but it does allow you to alter your future by changing your energetic presence in the now. I demonstrate this process by sharing how I navigated my own resistance to releasing unfinished work.If you've ever felt stuck in decision paralysis, overwhelmed by expectations, or simply disconnected from your power of choice, this episode offers a practical way forward. Remember: messy can be beautiful, and sometimes your unfinished self is exactly what others need to see.Subscribe if you're ready to transform your relationship with choice and embrace the beauty of being a work in progress. Your future self will thank you.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show

Let us know what you enjoy about the show!In this powerful and honest episode, Lisa shares a candid conversation that took place during a book club she hosted for fellow coaches. When one respected peer opened up about feeling jealous after learning he had written a book—something he had long aspired to do—it sparked a meaningful dialogue about comparison, creativity, and energetic awareness.Together, they explore:How jealousy can be a mirror for what we long to expressThe transformational shift from FOMO to curiosityWhat the Jungian shadow reveals about the parts of ourselves we've hiddenWhy inspiration often hides in the places we resist mostWhether you're navigating your own creative dreams or noticing your reactions to someone else's success, this episode is a reminder that our emotions can be teachers—and that the space between comparison and curiosity is rich with possibility.

Let us know what you enjoy about the show!A guided meditation designed to help you move through emotional heaviness using the imagery of a storm transforming into sunlight and a rainbow. This visualization mirrors life's natural cycles of darkness and light, reminding us that transformation often begins in unexpected places.• Beginning in the midst of a storm that represents emotional weight and heaviness• Experiencing the gradual lightening of rain and thinning of clouds as a metaphor for emotional release• Witnessing sunlight breaking through and a rainbow appearing as symbols of transformation and hope• Recognizing that both darkness and light are necessary parts of life's design• Embracing the duality of feeling both grounded and light as we return to awarenessFind a comfortable position, close your eyes, and let the rain come as you trust that the light will follow.If you are enjoying the show please subscribe, share and review! Word of mouth is incredibly impactful and your support is much appreciated! Support the show