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The Find Your Freedom Podcast

Find Your Freedom is all about helping busy moms and dads, who struggle to maintain focus, organization and time for themselves to build a foundational health practice that supports their many roles and responsibilities. Each episode supports the mindset and empowered decision making that makes YOU the rising tide that lifts all ships so you can feel confident prioritizing a commitment to self and learn the various modalities, habits, routines, strategies and mindset re-frames behind true growth, high performance, and utter fulfillment. listen in for interviews, action steps and foundational health strategies to implement into your unique life, right away!

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Season 1 Review and Thank You!

Today marks the end of Season 1 of the Find Your Freedom Podcast.  For all who have tuned in, thank you so much for supporting this endeavor. It's been a true pleasure to bring you weekly inspiration, interviews and insight over the course of this year.  I've decided to take a break from recording and focus on the coaching aspects of my business, Heart Centered You.  The first season will remain on all podcast platforms and i will still be available via email and social media!  In this episode, we culminate the year with a short countdown of the top 5 most downloaded episodes and I treat you to a recording of one of my favorite meditations.  As we move through the remainder of 202, i wanted to give you something to support your healing and growth.  I hope it serves you well. Links discussed in this episode:Insight timer app (you can follow me @deborahlauren)gratitude promptsDeb's Instagram pageHeart Centered You websiteNamaste Loved Ones, Thank you for coming along this journey with me. would love to stay in touch so be sure to follow/email me!!Deb

46mins

10 Nov 2020

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The Sleep Series Part 2

This week marks the second half of our two part sleep series and I brought on some friends of mine to help me distill the most important action steps you can take to optimize your sleep!What you will learn in this episode:How to create an evening routine that will set you up to go to sleep faster and stay asleep including when to stop eating, when to power down electronics and priming relaxation response. Preparing your sleep environment to foster tranquility.  We learn about bedding, light, temperature, sound and essential oils....how to use them, why they work!How stimulants like caffeine and alcohol play a role in disrupting sleep and the pointers to help you make smart choices when taking part!How exercise  helps you get better quality sleep and some things to take into consideration when planning your workout schedule Meet our guests!!Lindsey Wolf: Nutritionist and Founder of The Nourish Company helping busy mamas shed 20lbs in 90 days.  You can follow Lindsey @the.nourish.company or join her FREE Facebook Group The Nourished Life. Dr. Laura Hughes: Life Coach, DoTERRA Essential Oils Expert and voice behind the Earthling 101 Podcast.  Follow her @drlaurahughes or check out her website at www.drlaurahughes.comAdriana G. Liberatore aka GetFitMom: Functional Nutritionist tailoring wellness plans for professionals, parents and kids.  Follow her @getfitmom_ or check out her website at www.getfitmom.com Connect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  You can also write a review- it's no cost and helps more people find this podcast!! THANK YOU, in advance, for your support:).   Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

33mins

3 Nov 2020

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The Sleep Series Part 1

This week's episode is the first part of a 2 part series all about SLEEP!!  In today's world, we are bombarded with distractions, obligations, stress and a to-do list a mile long.  Add to that a pandemic and one of the most polarizing presidential elections to date and we're all feeling taxed mentally and physically.  When overwhelmed and overbooked, it's more important than ever to turn to our most innate, natural tool to refuel and restore our mind and body..... SLEEP. Part 1 will discuss the science of sleep, what happens in the body and brain when we sleep, the pitfalls of sleep debt, the theory of cumulative stress and how to know how much sleep you actually need. Topics in order of appearance:The sleep/wake cycle,  neuroplasticity and learningMetabolic HealthEnergy conservationManaging Emotional HealthWeight ManagementSleep DebtSleep Study ( ref by James Clear)The Theory of Cumulative StressHow to counter/make up for lossesGeneral Sleep GuidelinesQuestions to Ask to determine personal needsLinks to articles/resources mentioned:Science of SleepSleep Foundation.org articleSleep Diary PDFStay Tuned for Part 2 where we'll be talking all about sleep hygiene and how to optimize sleep so you can fall asleep faster, stay asleep longer and get more out of those precious zzz's. Connect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  You can also write a review- it's no cost and helps more people find this podcast!! THANK YOU, in advance, for your support:).   Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

42mins

27 Oct 2020

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Healing from Trauma with Jillian Curley

This week,I had the pleasure of interviewing the amazing Jillian Curley of Collective Energies Fitness.  Jillian is a sports medicine and neuromyofascial Therapist, SRT certified practitioner and an intuitive Soul Coach supporting clients in their health journey. Jillian came on to talk about  how trauma shows up in the body, how it effects our day to day lives and what we can do to start truly healing it!you'll learn:What your aches and pains (physical and mental) can tell you about how much stress your body is holdingHow disfunction in the body is preventing you from moving forwardHow we take on energy of othersWhat trauma bonding isWhat you should look for to release deeper emotional/mental stressModalities available to help you healHow Jillian Finds her FreedomFollow Jillian @collectiveenergiesfitness on instagram!

59mins

20 Oct 2020

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Is Your Negativity Bias Running The Show?

This week we're uncovering the subconscious tendency we all have that's making it harder for us to see the good, the opportunity, the possibility....in the face of life's day to day happenings.  Scientists call it The Negativity Bias and we'll be diving in to discuss what it is, why it exists, how it shows up and what we can do to balance out the scales and train our brain away from this tendency.   We'll be calling on the work of Rick Hansen, Author of "Just One Thing.  He uses Neuroscience to help us make small, approachable changes to train our brains toward mindful action and increased fulfillment. Topics by Time Stamp:3:50 What is the Negativity Bias and how did our brains get wired this way to begin with?7:42 How it shows up in your decision making, risk taking, social tendencies, etc12:05 1st action Step: Positive Prompts that remind us of the good/neutral that still exists and now to use your senses to seek more truth when triggered. 14:06 Elaboration....Know, then feel and root yourself there for 30 seconds16:00 Elaboration...Feel then Enjoy it ( increasing implicit memories) The more senses involved, the more neurons that fire together.   18:28 Questions you can ask yourself20:30 Action Step #2 Remembering our Hidden Generosity.  In the moments you just can't take it anymore, focus on what you can give.24:25 Action Step #3 Stop adding Salt to your Wounds.  30:55 What to do- Think Salt in a Bucket, not salt in a teacup to see the big picture35:00 Learning how to find the silver lining/ building intrinsic motivation and learningLinks to Resources Discussed in EpisodeRick Hanson's WebsiteJust One Thing on AmazonEmail Deb at Deb@heartcenteredyou.com for:Rose/Thorn Bud5-4-3-2-1 ExerciseList of What you can GiveConnect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

44mins

13 Oct 2020

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October's Energetic Support Overview

As we head into the last 90 days of the Year, it's more important than ever to make sure you are supported, grounded and building upon your foundational strength.  It's been a rocky year to say the least and we're being called to show our resilience so we can GROW through what we GO through. In this episode, we talk about the resources available to you- both in how you THINK and VIEW the world.....and what tools you can access to support you along the way ( ie: the lunar calendar, crystals and essential oils.)Topic by time stamp:4:30 When you change the way you look at things, the things you look at change7:07 Excerpt from Self Care Workshop audio- -what happens when stressed, how to know if it's manifested into other areas of your life...(13:50) the Difference between Selfish and Self Centered (20:00) The difference between service and servitude. 25:30 Kids and the PFC- giving them chances to flex their mental muscles27:55 The Pilot Story30:15 Insight into common resistance to that story31:40 we are all searching for certainty.  We need a centered approach to find resiliency and mental fortitude. 32:52 Energetic Support Tools-Lunar Cycle 10/1-10/8 Full Moon Phase10/9-10/15 Waning Phase10/16-10/22 New Moon (a super moon)10/23-10/30 Waxing Phase10/31 Full Moon on Halloween!39:33 Spiritual resources- crystals and oils39:56 Emeralds: steadiness, balance, harmony ( Heart Chakra)42:53 Green Mandarin: soothes nervous system, diffuse, apply topically or drink with liquid44:50 Steadying blend: Anchor from Doterra, encourages balance and braveryConnect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

48mins

6 Oct 2020

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Catch All: "Best Of" Deb's Life Coach Insight

This week's episode is a compilation of three social media posts I recorded almost 2 years ago.  They give my two cents on the reframes and tools we can use to set ourselves up for success amongst the chaos.  Who doesn't want that?  The Topics:Remaining Strong through StruggleA ritual you can use when you get stuck7 morning habits/routine to give you foundational supportEpisode by time stamp:2:50 What strength is and isn't, being willing to feel differently, to sit in discomfort and show gratitude for growth/opportunity. 7:15 Mindfulness can help you through struggle8:12 Putting yourself in your Future Self- staying aware of the 'plus side"11:15 FACE it till you make it!12:00 RECAP 14:10 Ritual for getting Unstuck15:30 Supplies: sage, box, paper, pen (blue and 1 other color), lighter, music18:30 Process: pick a private place, write down fears/blocks in non blue ink, recite prayer, read paper strips, cover box and play music, open box and re-write related affirmations in blue ink. 23:45 Shifting energy to present tense belief which leads to problem solving action24:08 RECAP25:45 Morning Routine Practices for awareness, intension and self-care28:20 No more snoozing, morning meditation, water, stretching/movement, EssentialOils, Music/book/podcast, Do these BEFORE checking social media and comparing yourself to others. 34:50 RECAP38:18 Call To Action: take these ideas and be the rising tide that lifts all ships in your life.  You deserve it and the world needs you. Links to Resources Discussed in this Episode:Sage (full kit) for Ritual Song for Liberation (Om Namo Bhagavate by Deva Primal)Insight Timer App ( deb's profile)Doterra Essential OilsPrayer when using Sage to clear energy: email Deb@heartcenteredyou.com) Connect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

40mins

29 Sep 2020

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Do Less To Accomplish More!

This week, I'm diving into one of my favorite books, written by a huge mentor of mine, Kate Northrup. What we cover in this episode: The need for this book!the 4 phases of the physiological cycle and how they align with the lunar cycle, yearly calendar and 24 our clock. Why we should treat sleep like a spiritual practiceHow to streamline your to-do listHow and when to use a Universe to-do listTopics by Timestamp:3:00 background for why this book is needed5:25 Caviat to this episode: Using Maslow's Hierarchy to know if we're supported enough to take action on this episode's practices.9:30 Talking Cycles...world is set up on a 24 hour cycle, but women are on a 28 day cycle12:15 4 phases per cycle: Follicular, Ovulation, Luteal and Menstrual.  Each align with Lunar Calendar and seasons of the year.13:05 Follicutlar: Spring/Waxing Moon/Emergence14:40 Ovulation: Summer/Full Moon/Visibility16:52 Luteal: Fall/ Waning Moon/ Culmination18:03 Menstrual: Winter/New Moon/ Fertile Void19:35 Macro to Micro- Phases also line up with the 24 hour daily clock when allos us to change the way we spend our time.20:50 Breakdown of the 24 hour clock by cycle24:25 The reframe of the 24 hour day25:45 Making sleep a spiritual practice: benefits and what whats happens when we are sleep deprived.29:37 Deb's best practices for prioritizing rest ( reverse alarm, wear blue light glasses, make time for meditation.  Sleep is rest for the body- meditation is rest for the mind.  You need both36:00 Streamlining your to-do list: Monday hour 1, obligation/delegation matrix, saying no50:50 The Universe's to-do list- what to do when you feel out of control or at a loss for solution53:56 overview and good byesLinks to resources we talked about!Do Less by Kate NorthrupKate's WebsiteBlue Light Glasses by BluBloxMonday Hour 1 by Brook CastilloThe Life Coach School Podcast by Brooke CastilloEmail me deb@heartcenteredyou.com to get your own PDF's of: Obligation/Delegation MatrixThe Universe's To-Do ListConnect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

57mins

22 Sep 2020

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Mantras for the Win!

This week we are taking a deep dive into one of my favorite mantras for removing obstacles and breaking down what mantras are, how they can benefit you and the ways you can bring them into your own spiritual practice. 2:00 Episode Overview 4:05 Mantras defined ane why they are worth learning about7:50 Om Gam Ganapataye Namaha - what does it mean?9:42 Short story of Ganesha by Emma Newlan13:15 Ganesha symbolism20:00 How you can get into a 4th state of consciousness20:45 Activating your Root Chakra22:00 Benefit Overview24:20 Ways to bring mantras into your practice25:05 Significance of 10827:40 more ways to add mantras into yoru practice30:15 reminder that mantra track is available for last 8 min of this episode31:50 Deva Primal's Mantra track ) download belowResources mentioned in this episode:Story of GaneshaDeva Premal's Om Gam Ganapataye NamanhaCrystal Muse BookConnect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

40mins

15 Sep 2020

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Take The Novelty Challenge: Three ways you can boost your brain health AND bond with your tribe!

In today's episode, we're kicking off the school year with some engaging ways to NOT ONLY boost your brain health, but improve and nurture your relationships with friends, family, your partner...there is no limit.  Did you know the body has two ways to respond to life??  We can call on our sympathetic nervous system that sends stress signals throughout the body in the fight, flight, freeze fashion...or we can use our parasympathetic nervous system to send signals of safety, support and centering.  One floods brain fuel to the limbic brain and the other sends it to the pre-frontal cortex.  Your limbic brain's main goal is to keep you safe....but your pre-frontal cortex can help you problem solve, think critically, show patience, compassion and creativity.  And with this high level thinking, you can respond to life with confidence...even when it's stressful! In this episode, you will learn why NOVELTY is the best way to flood your Pre-Frontal Cortex with fuel and HOW to do that! 2:48 Why Novelty is so important and how its related to yoru stress response7:10 using Novelty to bring fuel to the PFC8:40 Novelty Prompts- benign ways to flood the PFC and reroute pathways away from limbic behavior. 9:35 Spacial Prompts15:10 Non Dominant Hand Prompts18:32 Sensorial Prompts22:22 Same But Different Prompts27:35 Beyond Your Comfort Zone Prompts34:25 Two games you can play on your own or with fam/friends to boost PFC and connect with your tribe36:15 Rose, Thorn, Bud- mindfulness and big picture thinking exercise.  41:30 Question Jar- questions you can ask to add insight and learn more about yourself, your friends and family.ResourcesEMAIL DEB at deb@heartcenteredyou.com for:Novelty Prompt DownloadRose, Thorn, Bud DownloadThe Question Jar DownloadConnect with DebIf you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon!  For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions!  THANK YOU, in advance, for your support:)Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating! 

46mins

8 Sep 2020

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