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

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: <a href="https://insighttimer.com/" rel="nofollow" target="_blank">Insight timer app</a> (you can follow me @deborahlauren) <a href="https://drive.google.com/file/d/1jx1Aob_e1I-EhZ-6_Jb7iWail9j2IVs6/view?usp=sharing" rel="nofollow" target="_blank">gratitude prompts</a> <a href="https://www.instagram.com/heartcenteredyou/" rel="nofollow" target="_blank">Deb's Instagram page</a> <a href="https://heartcenteredyou.com/" rel="nofollow" target="_blank">Heart Centered You website</a> Namaste 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

Season 1 Review and Thank You!

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! 

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:<ul><li>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. </li><li>Preparing your sleep environment to foster tranquility.  We learn about bedding, light, temperature, sound and essential oils....how to use them, why they work!</li><li>How stimulants like caffeine and alcohol play a role in disrupting sleep and the pointers to help you make smart choices when taking part!</li><li>How exercise  helps you get better quality sleep and some things to take into consideration when planning your workout schedule </li></ul>Meet our guests!! Lindsey Wolf: Nutritionist and Founder of The Nourish Company helping busy mamas shed 20lbs in 90 days.  You can follow Lindsey <a href="https://www.instagram.com/the.nourish.company/" rel="nofollow" target="_blank">@the.nourish.company</a> or join her FREE Facebook Group <a href="https://www.facebook.com/groups/2262426534038307" rel="nofollow" target="_blank">The Nourished Life. </a> Dr. Laura Hughes: Life Coach, DoTERRA Essential Oils Expert and voice behind the Earthling 101 Podcast.  Follow her <a href="https://www.instagram.com/drlaurahughes/" rel="nofollow" target="_blank">@drlaurahughes</a> or check out her website at <a href="https://drlaurahughes.com/" rel="nofollow" target="_blank">www.drlaurahughes.com</a> Adriana G. Liberatore aka GetFitMom: Functional Nutritionist tailoring wellness plans for professionals, parents and kids.  Follow her <a href="https://www.instagram.com/getfitmom_/" rel="nofollow" target="_blank">@getfitmom_</a> or check out her website at <a href="https://www.getfitmom.com/" rel="nofollow" target="_blank">www.getfitmom.com </a> Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

The Sleep Series Part 2

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! 

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 learning Metabolic Health Energy conservation Managing Emotional Health Weight Management Sleep Debt Sleep Study ( ref by James Clear) The Theory of Cumulative Stress How to counter/make up for losses General Sleep Guidelines Questions to Ask to determine personal needs Links to articles/resources mentioned: <a href="https://jamesclear.com/sleep" rel="nofollow" target="_blank">Science of Sleep</a> <a href="https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need" rel="nofollow" target="_blank">Sleep Foundation.org article</a> <a href="https://www.sleepfoundation.org/sites/default/files/inline-files/SleepDiaryv6.pdf?x46574&amp;x94445" rel="nofollow" target="_blank">Sleep Diary PDF</a> Stay 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 Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

The Sleep Series Part 1

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!

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: <ul><li>What your aches and pains (physical and mental) can tell you about how much stress your body is holding</li><li>How disfunction in the body is preventing you from moving forward</li><li>How we take on energy of others</li><li>What trauma bonding is</li><li>What you should look for to release deeper emotional/mental stress</li><li>Modalities available to help you heal</li><li>How Jillian Finds her Freedom</li></ul> Follow Jillian @collectiveenergiesfitness on instagram!

Healing from Trauma with Jillian Curley

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! 

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, etc 12:05 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 seconds 16:00 Elaboration...Feel then Enjoy it ( increasing implicit memories) The more senses involved, the more neurons that fire together.    18:28 Questions you can ask yourself 20:30 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 picture 35:00 Learning how to find the silver lining/ building intrinsic motivation and learning Links to Resources Discussed in Episode <a href="https://www.rickhanson.net/" rel="nofollow" target="_blank">Rick Hanson's Website</a> <a href="https://www.amazon.com/dp/1608820319/ref=cm_sw_em_r_mt_dp_Qa1GFbXDTACJV" rel="nofollow" target="_blank">Just One Thing on Amazon</a> Email Deb at Deb@heartcenteredyou.com for:<ul><li>Rose/Thorn Bud</li><li>5-4-3-2-1 Exercise</li><li>List of What you can Give</li></ul> Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

Is Your Negativity Bias Running The Show?

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! 

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 change 7:07 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 muscles 27:55 The Pilot Story 30:15 Insight into common resistance to that story 31:40 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 Phase 10/9-10/15 Waning Phase 10/16-10/22 New Moon (a super moon) 10/23-10/30 Waxing Phase 10/31 Full Moon on Halloween! 39:33 Spiritual resources- crystals and oils 39:56 Emeralds: steadiness, balance, harmony ( Heart Chakra) 42:53 Green Mandarin: soothes nervous system, diffuse, apply topically or drink with liquid 44:50 Steadying blend: Anchor from Doterra, encourages balance and bravery Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

October's Energetic Support Overview

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! 

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 Struggle A ritual you can use when you get stuck 7 morning habits/routine to give you foundational support Episode 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 struggle 8:12 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 Unstuck 15:30 Supplies: sage, box, paper, pen (blue and 1 other color), lighter, music 18:30 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 action 24:08 RECAP 25:45 Morning Routine Practices for awareness, intension and self-care 28:20 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 RECAP 38:18 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: <a href="https://www.amazon.com/dp/B084Z6Y6XB/ref=cm_sw_em_r_mt_dp_idKCFbTSD6T7S" rel="nofollow" target="_blank">Sage (full kit)</a> for Ritual <a href="https://open.spotify.com/track/31cSVmU7ryky2C9twTSz8d" rel="nofollow" target="_blank">Song for Liberation</a> (Om Namo Bhagavate by Deva Primal) <a href="http://insig.ht/deborahlauren" rel="nofollow" target="_blank">Insight Timer App</a> ( deb's profile) <a href="https://www.doterra.com/US/en/site/heartcenteredyou" rel="nofollow" target="_blank">Doterra Essential Oils</a> Prayer when using Sage to clear energy: email Deb@heartcenteredyou.com) Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

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

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! 

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: <ul><li>The need for this book!</li><li>the 4 phases of the physiological cycle and how they align with the lunar cycle, yearly calendar and 24 our clock. </li><li>Why we should treat sleep like a spiritual practice</li><li>How to streamline your to-do list</li><li>How and when to use a Universe to-do list</li></ul>Topics by Timestamp: 3:00 background for why this book is needed 5:25 Caviat to this episode: Using <a href="https://www.simplypsychology.org/maslow.html" rel="nofollow" target="_blank">Maslow's Hierarchy</a> 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 cycle 12:15 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/Emergence 14:40 Ovulation: Summer/Full Moon/Visibility 16:52 Luteal: Fall/ Waning Moon/ Culmination 18:03 Menstrual: Winter/New Moon/ Fertile Void 19:35 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 cycle 24:25 The reframe of the 24 hour day 25:45 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 both 36:00 Streamlining your to-do list: Monday hour 1, obligation/delegation matrix, saying no 50:50 The Universe's to-do list- what to do when you feel out of control or at a loss for solution 53:56 overview and good byes Links to resources we talked about! <a href="https://www.amazon.com/Do-Less-Revolutionary-Approach-Management/dp/1401954987" rel="nofollow" target="_blank">Do Less</a> by Kate Northrup <a href="https://katenorthrup.com/" rel="nofollow" target="_blank">Kate's Website</a> <a href="https://www.blublox.com/" rel="nofollow" target="_blank">Blue Light Glasses</a> by BluBlox <a href="https://mondayhourone.com/" rel="nofollow" target="_blank">Monday Hour 1</a> by Brook Castillo <a href="https://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631" rel="nofollow" target="_blank">The Life Coach School Podcast</a> by Brooke Castillo Email me deb@heartcenteredyou.com to get your own PDF's of: <ul><li>Obligation/Delegation Matrix</li><li>The Universe's To-Do List</li></ul>Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

Do Less To Accomplish More!

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! 

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 about 7:50 Om Gam Ganapataye Namaha - what does it mean? 9:42 Short story of Ganesha by Emma Newlan 13:15 Ganesha symbolism 20:00 How you can get into a 4th state of consciousness 20:45 Activating your Root Chakra 22:00 Benefit Overview 24:20 Ways to bring mantras into your practice 25:05 Significance of 108 27:40 more ways to add mantras into yoru practice 30:15 reminder that mantra track is available for last 8 min of this episode 31:50 Deva Primal's Mantra track ) download below Resources mentioned in this episode: <a href="https://www.yogamatters.com/blog/ganesh-mudra-meaning-story-elephant-headed-god/" rel="nofollow" target="_blank">Story of Ganesha</a> <a href="https://open.spotify.com/track/6GihlKiR0Q01NCG6UHa1y9" rel="nofollow" target="_blank">Deva Premal's Om Gam Ganapataye Namanha</a> <a href="https://www.amazon.com/Crystal-Muse-Everyday-Rituals-Tune/dp/1401952380#ace-g6796040015" rel="nofollow" target="_blank">Crystal Muse Book</a> Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

Mantras for the Win!

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! 

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 response 7:10 using Novelty to bring fuel to the PFC 8:40 Novelty Prompts- benign ways to flood the PFC and reroute pathways away from limbic behavior. 9:35 Spacial Prompts 15:10 Non Dominant Hand Prompts 18:32 Sensorial Prompts 22:22 Same But Different Prompts 27:35 Beyond Your Comfort Zone Prompts 34:25 Two games you can play on your own or with fam/friends to boost PFC and connect with your tribe 36:15 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. Resources EMAIL DEB at deb@heartcenteredyou.com for:<ul><li>Novelty Prompt Download</li><li>Rose, Thorn, Bud Download</li><li>The Question Jar Download</li></ul> Connect with Deb If 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 <a href="https://www.patreon.com/findyourfreedompodcast/" rel="nofollow" target="_blank">Patreon!</a>  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 <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Sign up for a <a href="https://calendly.com/heartcenteredyou/angelcard" rel="nofollow" target="_blank">FREE Online Angel Card Reading </a>with Deb and get some focus, guidance and support with whatever you're navigating!

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

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!

Great podcast!  Deb was a beautiful, soothing voice and great energy.  Love the content and her uplifting messages.

Inspiring!

Deb is a genius on the world of self-care and freeing your body and mind from all sorts of clutter!!! She is both genuine and honest and pulls the curtains back on her life so you can relate. A must listen!!!

Finally a podcast really worth listening!!!

The Find Your Freedom Podcast

This week we are discussing how the science of gratitude can change not only the ways you view life but what you attract into it as well. Topics Discussed:  Our stress as it relates to the Sympathetic and Parasympathetic nervous systemThe fuel exchange between limbic brain and pre-frontal cortexHow the PFC aids in our ability to create new prediction scripts and access best self qualitiesReal time steps to down-regualting our stress response and implementing an attitude of gratitudeHow instilling new habits of Gratitude can change what comes into view!

This week we are discussing how the science of gratitude can change not only the ways you view life but what you attract into it as well.  Topics Discussed:   Our stress as it relates to the Sympathetic and Parasympathetic nervous system The fuel exchange between limbic brain and pre-frontal cortex How the PFC aids in our ability to create new prediction scripts and access best self qualities Real time steps to down-regualting our stress response and implementing an attitude of gratitude How instilling new habits of Gratitude can change what comes into view!

How The Science of Gratitude Can Help You..... (you fill in the blank)

In this weeks Episode, I had the pleasure of interviewing Starlys; an astrologer, tarot card reader and the lunar wisdom behind the Moon Calendar App.  Topics Discussed:Differences between the typical sun sign Horoscope readings and your moon signThe cyclical phases of the lunar cycle and how they can guide your planning, energy use and moodHow to use the Moon Calendar App ( a productivity app that helps you organize and align your life) and what makes it so helpful for day to day planningLinks discussed in Episode:astro.comstarlys.comThe Moon CalendarThe moon calendar app comes with:Monthly lunar cycles customized to your timezone and locationDaily moon aligned self-care suggestionsDaily astrology insights for each sign with longer reports on full/new moonSync with your personal calendarDaily reminders/to-do'sand more!Leave a review and let us know how this podcast is supporting you ( and ask any questions/request topics as well!) .  You can reach me personally over at Heart Centered YouStay tuned next week for a talk on The 4 Agreements, by Don Miguel RuizNamaste, Deb

In this weeks Episode, I had the pleasure of interviewing Starlys; an astrologer, tarot card reader and the lunar wisdom behind the Moon Calendar App.  Topics Discussed: Differences between the typical sun sign Horoscope readings and your moon sign The cyclical phases of the lunar cycle and how they can guide your planning, energy use and mood How to use the Moon Calendar App ( a productivity app that helps you organize and align your life) and what makes it so helpful for day to day planning Links discussed in Episode: <a href="http://www.astro.com" rel="nofollow" target="_blank">astro.com</a> <a href="http://www.starlys.com" rel="nofollow" target="_blank">starlys.com</a> <a href="https://apps.apple.com/us/app/the-moon-calendar/id1373675189" rel="nofollow" target="_blank">The Moon Calendar</a> The moon calendar app comes with: Monthly lunar cycles customized to your timezone and location Daily moon aligned self-care suggestions Daily astrology insights for each sign with longer reports on full/new moon Sync with your personal calendar Daily reminders/to-do's and more! Leave a review and let us know how this podcast is supporting you ( and ask any questions/request topics as well!) .  You can reach me personally over at <a href="https://www.heartcenteredyou.com" rel="nofollow" target="_blank">Heart Centered You</a> Stay tuned next week for a talk on The 4 Agreements, by Don Miguel Ruiz Namaste, Deb

It's Interview time!! Using The Lunar Cycle...there's an App for that!

Front

Getting in front of your stress response might be the single most important thing you can do with your time and energy!Why? Because I said so:).  Seriously though. Did you know your autonomic nervous system works by protecting your short term survival and long-term health? Knowing this enables proactive and reactive investments in the self that lower stress and, as a result, increase energy and performance.Wired to protect us from danger, our primitive brain keeps us safe.  Helpful when we truly find our life at risk.  But, the brain can't tell the difference between a real and perceived threat and consequently, sends the same stress response regardless. Furthermore, this repeated arousal leads to chronic stress, inflammation, fatigue and under-performance.  Seems like learning about how to offset this might be worth the time spent!Listen in for a mini science lesson about the nervous system, its function and how we can get in front of the subconscious tendencies.1:45 The science if whats happening when you get stressed4:25 Your nervous system in a nutshell6:00 Sympathetic Arousal8:00 Parasympathetic Arousal9:28 We need the BOTH, but we tend often misuse the sympathetic response11:30 The brain lacks context for stress and, as a result, steals brain fuel from the PFC13:50 Why getting past blocks, finding patience, etc is so hard.  The limbic brain has a 20 year head start on the PFC15:50 All programming is limbic weighted.  Therefor, using the PFC takes conscious, intentional effort.  When left to habit and old programming, we risk pre-mature aging, chronic fatigue, inflammation and disease.18:10 nurturing your nervous system even when benefits are invisible18:55 Your reactionary response via coping mechanisms may down-regulate the limbic brain but lacks PFC activation20:50 True relaxation does both21:55 Why investing in yourself is time worth spending!  Recovery from long term body attrition matters.24:25 Implementing the fueling of the PFC24:55 Physical PFC support: stretching, physical activity, journalling, singing..27:40 Breath-work PFC support: eliciting the relaxation response and HRV30:08 Cultivating awareness PFC support: using the 5 senses.5 things you see4 things you touch3 things you hear2 things you smell1 thing you taste/say32:30 Meditation PFC support34:20 Types of meditation: mantras and affirmations, breath-work, guided imagery36:20 Benefits of supporting your PFC and being the rising tide that lifts all ships.39:45 How stress influences Performance and what successful business owner attributes meditation to his success!If you loved this episode, please consider writing a review. It helps more listeners find these episodes, we build community and make a difference!  Links:Insight Timer: Follow Deb and browse free meditations.  For example, choose from 30,000 free tracks or sample Courses a la carte or via yearly memberships.Journaling prompts for PFC supportConnect with DebBecome a Mindful Monthly PlannerSign up for What's up Weekly- your weekly roundup of new episodes and offerings for your foundational health journey!Sign up for FREE Webinar Live Wed, Mar 25th, 2020. All registrants receive eligibility for a HUGE DISCOUNT on online memberships!!!   Maybe that will be YOU!

<h1>Getting in front of your stress response might be the single most important thing you can do with your time and energy!</h1>Why? Because I said so:).  Seriously though. Did you know your autonomic nervous system works by protecting your short term survival and long-term health? Knowing this enables proactive and reactive investments in the self that lower stress and, as a result, increase energy and performance.Wired to protect us from danger, our primitive brain keeps us safe.  Helpful when we truly find our life at risk.  But, the brain can't tell the difference between a real and perceived threat and consequently, sends the same stress response regardless. Furthermore, this repeated arousal leads to chronic stress, inflammation, fatigue and under-performance.  Seems like learning about how to offset this might be worth the time spent!Listen in for a mini science lesson about the nervous system, its function and how we can get in front of the subconscious tendencies.1:45 The science if whats happening when you get stressed 4:25 Your nervous system in a nutshell 6:00 Sympathetic Arousal 8:00 Parasympathetic Arousal 9:28 We need the BOTH, but we tend often misuse the sympathetic response11:30 The brain lacks context for stress and, as a result, steals brain fuel from the PFC 13:50 Why getting past blocks, finding patience, etc is so hard.  The limbic brain has a 20 year head start on the PFC 15:50 All programming is limbic weighted.  Therefor, using the PFC takes conscious, intentional effort.  When left to habit and old programming, we risk pre-mature aging, chronic fatigue, inflammation and disease.18:10 nurturing your nervous system even when benefits are invisible 18:55 Your reactionary response via coping mechanisms may down-regulate the limbic brain but lacks PFC activation 20:50 True relaxation does both 21:55 Why investing in yourself is time worth spending!  Recovery from long term body attrition matters. 24:25 Implementing the fueling of the PFC 24:55 Physical PFC support: stretching, physical activity, journalling, singing.. 27:40 Breath-work PFC support: eliciting the relaxation response and HRV30:08 Cultivating awareness PFC support: using the 5 senses. 5 things you see 4 things you touch 3 things you hear 2 things you smell 1 thing you taste/say32:30 Meditation PFC support 34:20 Types of meditation: mantras and affirmations, breath-work, guided imagery 36:20 Benefits of supporting your PFC and being the rising tide that lifts all ships. 39:45 How stress influences Performance and what successful business owner attributes meditation to his success!If you loved this episode, please consider writing a review. It helps more listeners find these episodes, we build community and make a difference!  Links: <a href="http://insig.ht/deborahlauren" rel="nofollow" target="_blank">Insight Timer:</a> Follow Deb and browse free meditations.  For example, choose from 30,000 free tracks or sample Courses a la carte or via yearly memberships. <a href="https://heartcenteredyouniversity.mykajabi.com/opt-in" rel="nofollow" target="_blank">Journaling prompts</a> for PFC supportConnect with Deb Become a <a href="https://heartcenteredyouniversity.mykajabi.com/membership" rel="nofollow" target="_blank">Mindful Monthly Planner</a> Sign up for <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's up Weekly</a>- your weekly roundup of new episodes and offerings for your foundational health journey!<a href="https://heartcenteredyouniversity.mykajabi.com/registration-page-april" rel="nofollow" target="_blank">Sign up for FREE Webinar </a>Live Wed, Mar 25th, 2020. All registrants receive eligibility for a HUGE DISCOUNT on online memberships!!!   Maybe that will be YOU!

Getting in front of your stress response

Ever wonder why its so hard to break bad habits and even harder to start new, healthy ones?This week, expand your knowledge! Gain new insights into how creating your own dopamine feedback loop can increase the chances of new, desired habits.We tackle your brain chemistry and human evolution for an interesting look at how our past keeps influencing us. Knowing this, we can re-train our brains away from old tendencies and toward the decision making that serves us....now and in the future! Similarly, we increase self trust, confidence and energy spent in the right direction.If you want support understanding your habitual behavior then this is the podcast for you. For instance,  Learn concepts from James Clear's Atomic Habits.  He gives us insight into the main neurotransmitter that controls pleasure.  In addition, I've added some helpful tips on protecting against anxiety and overwhelm.Topics by Time Stamp:3:28 Definition of Neurotransmittors and how your cravings connect to body's biochemistry5:40 Evolution role in our changing environment and brain7:20 Our brains haven't evolved for the Delayed Return Environment we now find ourselves in10:50 cost of good habits vs. cost of bad habits12:28 Habits play off the primitive brain. Craving comes, then habit forms13:17 Marketing hooks lead to Dopamine Spikes14:35 Lab rat test found that dopamine gets released in anticipation of pleasure, not just during it15:30 Predicting a reward increases motivation17:00 Brain is designed with more receptors for wanting than liking. As a result, wanting/craving drives action.18:00 Habit Stacking (James Clear, Atomic Habits)20:27 Habit Stacking plus Temptation Building ( Jaces Clear, Atomic Habits)Meet yourself where you're at! Create your own dopamine feedback loop with these two approaches!22:22 Building trust in yourself with habit formation23:08 The ways you can control and support neurotransmitter balance:Avoid sensory overload, stock up on proteins and B complex vitamins (25:40), lubricate Meilin Sheaths with healthy fats (26.40)28:44 Macro Nutrient review for brain function29:35 Gaba: your main inhibitory neurotransmitter31:30 What low GABA feels like physically, emotionally and energetically32:25 Natural ways of balancing GABA (taurine, ginger, B6, exercise...)35.25 Practicing these strategiesLinks to topics discussedAtomic Habits by James ClearConnect with DebSign up for What's up Weekly Newsletter- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey!Join Mindful Monthly Planners: online monthly membership where we take all the concepts of this podcast and dive deeper with monthly video trainings, worksheets, a 1:1 coaching session plus daily audio chat for ongoing support!Stay tuned for next week...gain 3-4 hours of sleep with Yoga Nidra MeditationNamaste,deb

<h1>Ever wonder why its so hard to break bad habits and even harder to start new, healthy ones?</h1>This week, expand your knowledge! Gain new insights into how creating your own dopamine feedback loop can increase the chances of new, desired habits.We tackle your brain chemistry and human evolution for an interesting look at how our past keeps influencing us. Knowing this, we can re-train our brains away from old tendencies and toward the decision making that serves us....now and in the future! Similarly, we increase self trust, confidence and energy spent in the right direction.If you want support understanding your habitual behavior then this is the podcast for you. For instance,  Learn concepts from James Clear's Atomic Habits.  He gives us insight into the main neurotransmitter that controls pleasure.  In addition, I've added some helpful tips on protecting against anxiety and overwhelm.Topics by Time Stamp:3:28 Definition of Neurotransmittors and how your cravings connect to body's biochemistry5:40 Evolution role in our changing environment and brain7:20 Our brains haven't evolved for the Delayed Return Environment we now find ourselves in10:50 cost of good habits vs. cost of bad habits12:28 Habits play off the primitive brain. Craving comes, then habit forms13:17 Marketing hooks lead to Dopamine Spikes14:35 Lab rat test found that dopamine gets released in anticipation of pleasure, not just during it15:30 Predicting a reward increases motivation17:00 Brain is designed with more receptors for wanting than liking. As a result, wanting/craving drives action.18:00 Habit Stacking (James Clear, Atomic Habits)20:27 Habit Stacking plus Temptation Building ( Jaces Clear, Atomic Habits)Meet yourself where you're at! Create your own dopamine feedback loop with these two approaches!22:22 Building trust in yourself with habit formation23:08 The ways you can control and support neurotransmitter balance:Avoid sensory overload, stock up on proteins and B complex vitamins (25:40), lubricate Meilin Sheaths with healthy fats (26.40)28:44 Macro Nutrient review for brain function29:35 Gaba: your main inhibitory neurotransmitter31:30 What low GABA feels like physically, emotionally and energetically32:25 Natural ways of balancing GABA (taurine, ginger, B6, exercise...)35.25 Practicing these strategiesLinks to topics discussed<a href="https://jamesclear.com/" rel="nofollow" target="_blank">Atomic Habits</a> by James ClearConnect with DebSign up for <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's up Weekly Newsletter</a>- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey!Join <a href="https://heartcenteredyouniversity.mykajabi.com/membership" rel="nofollow" target="_blank">Mindful Monthly Planners</a>: online monthly membership where we take all the concepts of this podcast and dive deeper with monthly video trainings, worksheets, a 1:1 coaching session plus daily audio chat for ongoing support!Stay tuned for next week...gain 3-4 hours of sleep with Yoga Nidra MeditationNamaste,deb

How to build better habits

That's right, loved ones, you have a relationship with money!!  Listen in to learn how the law of attraction principals can teach you about your ability to attract money into your life.  Today, I will guide you through 4 paths of awareness and action that set the tone for your energy and thought patterns directly related to abundance (or lack there of).  Time stamp of topics and action steps:Intro: What to expect from this episode and the 4 topics overvie5:00 What are you vibrating?  Do you have goals while also still in full gratitude and acceptance of what currently is?7:20 What it means to have an attitude of gratitude.  No matter how challenging life gets, there is always something to appreciate. 9:00 If we take time out to pay attention and attune to whats available, it raises our vibration so the universe can reflect what we're already appreciate of and give us "more" or the next level.11:58 Tithing: putting energy into the world that doesn't directly benefit you. Showing up for life outside your immediate circle helps remind you that you are part of the greater whole. 14:40 Meet yourself where you're at.  Give 10 percent of your energy, time or talent if you don't feel comfortable giving 10 percent of finances. 16:26 Challenging your limiting beliefs that you don't have enough.  According to the law, you have to give in order to receive so you'll never have enough until you start giving:)19:00 an attitude of CAN.  Change your mindset for excitement and pride around what you get to contribute- no matter the size. 20:00 Ideas for making tithing easier and more achievable. 24:56 Using the Law of Fair Exchange: Where-ever a service is provided, the value should be equal or greater than the cost. 26:00 Business value example of Self Coaching Scholars 27:30 Personal value examples of appreciation, reciprocation and paying it forward.Fair exchange helps you stay focused on good.29:45 Starbucks drive thru example of building momentum.31:11 Life is 50/50.  The law is about training your brain to notice more of the good 1/2 and accept the not so good with more trust and peace of mind. 33:38 Taking inventory of your receiving channels: saying yes to help, support, abundance.  The Capacity to have! Sometimes we over-identify with the pursuit of a goal that we end up not knowing how to be with it, and keep it, when we actually get it.36:20 When our receiving channel is blocked, our conscious desire is separate from subconscious acceptance.  AKA neural dissonance. 37:00 Action steps: ask yourself questions.  Am I open to compliments? do I allow people to treat me to a meal or experience? If your channels are blocked in these smaller ways, chances are they are blocked in the bigger ways- including financial abundance. 40:10 Paying attention to your future self. 42:06 Conclusion.  Feel free to write in to deb@heartcenteredyou.com to let me know what you resonated with....what can you start putting into practice today to expand on your relationship with money??Links mentioned Acorns AppSelf Coaching Scholars Connect with DebCheck out all the ways Heart Centered You-niversity can help YOU!Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.Join the Find Your Freedom Tribe on Facebook: Episode teasers and discussions with other listeners/contributors!

That's right, loved ones, you have a relationship with money!!  Listen in to learn how the law of attraction principals can teach you about your ability to attract money into your life.  Today, I will guide you through 4 paths of awareness and action that set the tone for your energy and thought patterns directly related to abundance (or lack there of).  Time stamp of topics and action steps: Intro: What to expect from this episode and the 4 topics overvie 5:00 What are you vibrating?  Do you have goals while also still in full gratitude and acceptance of what currently is? 7:20 What it means to have an attitude of gratitude.  No matter how challenging life gets, there is always something to appreciate. 9:00 If we take time out to pay attention and attune to whats available, it raises our vibration so the universe can reflect what we're already appreciate of and give us "more" or the next level. 11:58 Tithing: putting energy into the world that doesn't directly benefit you. Showing up for life outside your immediate circle helps remind you that you are part of the greater whole. 14:40 Meet yourself where you're at.  Give 10 percent of your energy, time or talent if you don't feel comfortable giving 10 percent of finances. 16:26 Challenging your limiting beliefs that you don't have enough.  According to the law, you have to give in order to receive so you'll never have enough until you start giving:) 19:00 an attitude of CAN.  Change your mindset for excitement and pride around what you get to contribute- no matter the size. 20:00 Ideas for making tithing easier and more achievable. 24:56 Using the Law of Fair Exchange: Where-ever a service is provided, the value should be equal or greater than the cost. 26:00 Business value example of Self Coaching Scholars 27:30 Personal value examples of appreciation, reciprocation and paying it forward. Fair exchange helps you stay focused on good. 29:45 Starbucks drive thru example of building momentum. 31:11 Life is 50/50.  The law is about training your brain to notice more of the good 1/2 and accept the not so good with more trust and peace of mind. 33:38 Taking inventory of your receiving channels: saying yes to help, support, abundance.  The Capacity to have! Sometimes we over-identify with the pursuit of a goal that we end up not knowing how to be with it, and keep it, when we actually get it. 36:20 When our receiving channel is blocked, our conscious desire is separate from subconscious acceptance.  AKA neural dissonance. 37:00 Action steps: ask yourself questions.  Am I open to compliments? do I allow people to treat me to a meal or experience? If your channels are blocked in these smaller ways, chances are they are blocked in the bigger ways- including financial abundance. 40:10 Paying attention to your future self. 42:06 Conclusion.  Feel free to write in to deb@heartcenteredyou.com to let me know what you resonated with....what can you start putting into practice today to expand on your relationship with money?? Links mentioned <a href="https://www.acorns.com/" rel="nofollow" target="_blank">Acorns App</a> <a href="https://thelifecoachschool.com/join/" rel="nofollow" target="_blank">Self Coaching Scholars </a> Connect with Deb Check out all the ways <a href="https://heartcenteredyouniversity.mykajabi.com/the-heart-centered-you-approach" rel="nofollow" target="_blank">Heart Centered You-niversity </a>can help YOU! Sign up for <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe on Facebook</a>: Episode teasers and discussions with other listeners/contributors!

The Law Of Attraction Series Part 2: Your Relationship with Money

The Law of Attraction states:  We attract to ourselves what we hold inside.  Every  circumstance, every person, every situation that we attract and experience is based on what is inside us.  Your life is a reflection of what you hold inside you and what you hold inside you is always in your control. This is Part 1 of a 4 part series all about how you can use the Law of Attraction in your life to attract and align your energy and thoughts with the life you always wanted....its about moving brain fuel to keep your thoughts on a frequency of gratitude, appreciation and trust...ahead of time!Topics by time stamp::50 Episode introduction4:40 Clip from 2018 Law of Attraction series 9:30 Whatever you seek needs to be dominant in you first and then the universe can reflect it back11:00 Rhonda Bryne's QuoteYou can't wait for life to change in order to feel better or make a change yourself.  13:10 Your brain is wired to look for proof of what you already believe.  It flags your dominant thoughts to filter what parts of reality it deems relevant and that's what you pay attention to. 15:00 Action step: Use the 54321 method to start practicing neutral thoughts as a way to transition to positive thoughts when it feels like too big a jump from pain/frustration.  16:24 Energetically sending lovenegative thoughts toward others don't ever hurt them as much as they hurt YOU18:12 When you feel judged, the best thing you can do is hold space for yourself.No one can bring negativity to you without you giving them permission by lowering your frequency to meet them there.21:15 Action steps for Sending love: Use any of the three phases ideas-1. accept people are doing the best they can2. acknowledge person as hurt themselves and reflecting that hurt 3. feel capacity for offering love, forgiveness, tolerance, good will...Walking around in pain doesn't help you heal or enhance your life.  Once you've processed your emotions, you can move through these phases and activate yoru pre-frontal cortex.  This, in turn, creates more momentum for compassion and abundance. 25:45 Brain doesn't know the difference between reality and perception. Anticipation brings more dopamine release than the event itself. Action steeps: Meditation and Journalling are perfect ways you can practice success, abundance, joy, gratitude...ahead of time.  Then, the Law of Attraction will photocopy that's in your brain and reflect it in your life.  Make it a habit....what's the worse that could happen?;)Links mentioned in this podcastRhonda Bryne's the Secret What if Workbook Journal PromptsConnect with DebCheck out all the ways Heart Centered You-niversity can help YOU!Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Join the Find Your Freedom Tribe on Facebook: Episode teasers and discussions with other listeners/contributors!Namaste, Loved ones!Deb

The Law of Attraction states:  We attract to ourselves what we hold inside.  Every  circumstance, every person, every situation that we attract and experience is based on what is inside us.  Your life is a reflection of what you hold inside you and what you hold inside you is always in your control. This is Part 1 of a 4 part series all about how you can use the Law of Attraction in your life to attract and align your energy and thoughts with the life you always wanted....its about moving brain fuel to keep your thoughts on a frequency of gratitude, appreciation and trust...ahead of time! Topics by time stamp: :50 Episode introduction 4:40 Clip from 2018 Law of Attraction series 9:30 Whatever you seek needs to be dominant in you first and then the universe can reflect it back 11:00 Rhonda Bryne's Quote You can't wait for life to change in order to feel better or make a change yourself.  13:10 Your brain is wired to look for proof of what you already believe.  It flags your dominant thoughts to filter what parts of reality it deems relevant and that's what you pay attention to. 15:00 Action step: Use the 54321 method to start practicing neutral thoughts as a way to transition to positive thoughts when it feels like too big a jump from pain/frustration.  16:24 Energetically sending love negative thoughts toward others don't ever hurt them as much as they hurt YOU 18:12 When you feel judged, the best thing you can do is hold space for yourself. No one can bring negativity to you without you giving them permission by lowering your frequency to meet them there. 21:15 Action steps for Sending love: Use any of the three phases ideas- 1. accept people are doing the best they can 2. acknowledge person as hurt themselves and reflecting that hurt 3. feel capacity for offering love, forgiveness, tolerance, good will... Walking around in pain doesn't help you heal or enhance your life.  Once you've processed your emotions, you can move through these phases and activate yoru pre-frontal cortex.  This, in turn, creates more momentum for compassion and abundance. 25:45 Brain doesn't know the difference between reality and perception. Anticipation brings more dopamine release than the event itself. Action steeps: Meditation and Journalling are perfect ways you can practice success, abundance, joy, gratitude...ahead of time.  Then, the Law of Attraction will photocopy that's in your brain and reflect it in your life.  Make it a habit....what's the worse that could happen?;) Links mentioned in this podcast <a href="https://www.thesecret.tv/about/rhonda-byrnes-biography/" rel="nofollow" target="_blank">Rhonda Bryne's the Secret </a> <a href="https://heartcenteredyouniversity.mykajabi.com/What-if" rel="nofollow" target="_blank">What if Workbook Journal Prompts</a> Connect with Deb Check out all the ways <a href="https://heartcenteredyouniversity.mykajabi.com/the-heart-centered-you-approach" rel="nofollow" target="_blank">Heart Centered You-niversity </a>can help YOU! Sign up for <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You. Join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe on Facebook</a>: Episode teasers and discussions with other listeners/contributors! Namaste, Loved ones! Deb

Law Of Attraction Series: Part 1

This week, we have the pleasure of hearing from 3 beautiful, bright, inspiring woman who have come on this episode to share their thoughts on how they stay centered in times of overwhelm and uncertainty. In this episode, you'll here from:Donna Elliott, Co-Founder of Now Is Your Time, a mindset and leadership company supporting businesses and individuals to empower and evolve through mindset mastery and wellbeing work.  They work with best selling authors, multi million dollar fashion labels and mumtreprenuers around the world. Sign up for their FREE Imposter Syndrome Masterclass Jenn Acosta, Alignment Coach of 15 years, helping moms with big dreams build their lives from alignment so that they can finally have the massive impact and freedom they desire. Connect with Jenn to learn more about her programsLindsey Wolf, Fitness Nutritionist and Founder of The Nourish Company, helping moms reengineer their diets, transform their eating habits, and feel confident and in control of their health and nutrition – no matter what life throws at them!Sign up for a FREE Unblock Your Weightloss Call with LindseyBrief summary with Time Stamps:3:24 Donna Elliott Intro 4:40 Donna's Answer:  Donna uses the  "Right Now" Method to remind herself whats real, true, safe, ok right now....it helps her bridge the gap between fear and joy and keeps her from future tripping about the "what ifs" that haven't happened yet.  6:45 Deb's comments and elaboration.   10:14 Jenn Acosta Intro11:03 Jenn's Answer: She gets out of her head and back into her body.   She feels her feet on the ground, hand on heart, connects to gut....in order to hear what she needs to know.  12:47 Deb's comments and elaboration.  15:50 Lindsey Wolf Intro17:02 Lindsey's Answer: Asking "Is this true"?  and Journalling!   Understanding that her ego is responding to our past stories and exposure allows her to do a gut check and make sure her fears are actually true.  And journaling works by writing down everything she's afraid of and then writing about it.....for longer than she thinks she needs to.....its the page 2, 3, 4 that shows the truth of what's really at the heart of her fear and what's in control. 21:25 Deb's comments and elaboration.  25:55 We have so much say in managing our stress.  This can be daunting and empowering!   Use these free, available resources so you can have your own back! Start where you're at, do your best with it.  It's hard, but it's also a journey so give yourself support and time to take it, one step at a time. 27:55 Thank you to our contributorsConnect with Deb: Check out all the ways Heart Centered You-niversity can help YOU!Sign up for What's Up Weekly Newsletter: keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You Join the Find Your Freedom Tribe on Facebook: episode teasers and discussions with other listeners/contributors!Namaste, Loved ones!Deb

This week, we have the pleasure of hearing from 3 beautiful, bright, inspiring woman who have come on this episode to share their thoughts on how they stay centered in times of overwhelm and uncertainty. In this episode, you'll here from: Donna Elliott, Co-Founder of Now Is Your Time, a mindset and leadership company supporting businesses and individuals to empower and evolve through mindset mastery and wellbeing work.  They work with best selling authors, multi million dollar fashion labels and mumtreprenuers around the world. Sign up for their <a href="http://bit.ly/ImposterSyndromeClass" rel="nofollow" target="_blank">FREE Imposter Syndrome Masterclass </a> Jenn Acosta, Alignment Coach of 15 years, helping moms with big dreams build their lives from alignment so that they can finally have the massive impact and freedom they desire. <a href="http://jennelenaacosta.com" rel="nofollow" target="_blank">Connect with Jenn </a>to learn more about her programs Lindsey Wolf, Fitness Nutritionist and Founder of The Nourish Company, helping moms reengineer their diets, transform their eating habits, and feel confident and in control of their health and nutrition – no matter what life throws at them! Sign up for a <a href="https://thenourishcompany.ca/unblock-weight-loss-call/" rel="nofollow" target="_blank">FREE Unblock Your Weightloss Call</a> with Lindsey Brief summary with Time Stamps: 3:24 Donna Elliott Intro 4:40 Donna's Answer:  Donna uses the  "Right Now" Method to remind herself whats real, true, safe, ok right now....it helps her bridge the gap between fear and joy and keeps her from future tripping about the "what ifs" that haven't happened yet.  6:45 Deb's comments and elaboration.    10:14 Jenn Acosta Intro 11:03 Jenn's Answer: She gets out of her head and back into her body.   She feels her feet on the ground, hand on heart, connects to gut....in order to hear what she needs to know.  12:47 Deb's comments and elaboration.  15:50 Lindsey Wolf Intro 17:02 Lindsey's Answer: Asking "Is this true"?  and Journalling!   Understanding that her ego is responding to our past stories and exposure allows her to do a gut check and make sure her fears are actually true.  And journaling works by writing down everything she's afraid of and then writing about it.....for longer than she thinks she needs to.....its the page 2, 3, 4 that shows the truth of what's really at the heart of her fear and what's in control. 21:25 Deb's comments and elaboration.  25:55 We have so much say in managing our stress.  This can be daunting and empowering!   Use these free, available resources so you can have your own back! Start where you're at, do your best with it.  It's hard, but it's also a journey so give yourself support and time to take it, one step at a time. 27:55 Thank you to our contributors Connect with Deb: Check out all the ways <a href="https://heartcenteredyouniversity.mykajabi.com/the-heart-centered-you-approach" rel="nofollow" target="_blank">Heart Centered You-niversity </a>can help YOU! Sign up for <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You Join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe on Facebook</a>: episode teasers and discussions with other listeners/contributors! Namaste, Loved ones! Deb

Catch All!!  Interviews on Mindfulness

Want to know how you can unlock your hidden superpower?That's right.  You can program the Reticular Activating System in your brain.  This helps you flag people, opportunities, conversations, etc that support the goals, desires and relationships that serve you!Your small cluster of neurons act as the bouncer to your nightclub (aka conscious mind) and you can tell it who/what to let in- FOR REAL!Listen in if you want to learn what it is and how it works.  Plus, I go over a multitude of ways you can train your RAS to filter based on your parameters. Once you start you, most certainly, won't want to stop!  In other words, I feel a good addiction brewing!!Topics by time stamp:3:00 Play the game with me.  We're only aware of 2000 of 400 Billion bits of information per second.  could it be possible that your interpretation of the world is just one possibility?5:40 Definition of Reticular Activating System6:30 Train the bouncer at the Night Club of your Conscious brain8:00 The primitive Brain and it's evolution with the RAS9:20 RAS works in your favor, but you have to train it10:45 Often times, it FEELS as if our circumstances determine our choices.  However, your RAS merely shows you what you programmed it to look for.  Change your thoughts and the RAS can show you different things!13:45 using the example: "I'm always late".  Your RAS proves what you already believe15:45 Neural Dissonance; two conflicting thoughts at the same time19:25 Storytelling primes the brain22:35 How writing out goals trains your RAS24:20 How Journal Prompts train yoru RAS27:45 Stop relying on the past for proof29:13 How Visualization trains your RAS33:09 How Guided Imagery Meditation train your RAS34:30 How Affirmations and Intention Setting trains your RAS37:05 How Novelty trains your RAS40:25 Summary and ReviewLinks to topics discussed:Joe Dispenza: International researcher, lecturer and author who educates thousands of people, detailing how they can rewire their brains and recondition their bodies to make lasting changes.Ruben Gonzalez: Olympian, public speaker and author inspiring people to achieve more!What if PromptsAffirmation and Guided Imagery Meditations from DebSign up for the What's Up Weekly Newsletter (with weekly novelty prompts)Work with DebBecome a Mindful Monthly Planner.  Watch this info video to learn more!Stay Tuned for Next week: Identifying your Relationship with MoneyNamaste, Deb

<h1>Want to know how you can unlock your hidden superpower?</h1>That's right.  You can program the Reticular Activating System in your brain.  This helps you flag people, opportunities, conversations, etc that support the goals, desires and relationships that serve you!Your small cluster of neurons act as the bouncer to your nightclub (aka conscious mind) and you can tell it who/what to let in- FOR REAL!Listen in if you want to learn what it is and how it works.  Plus, I go over a multitude of ways you can train your RAS to filter based on your parameters. Once you start you, most certainly, won't want to stop!  In other words, I feel a good addiction brewing!!Topics by time stamp:3:00 Play the game with me.  We're only aware of 2000 of 400 Billion bits of information per second.  could it be possible that your interpretation of the world is just one possibility?5:40 Definition of Reticular Activating System6:30 Train the bouncer at the Night Club of your Conscious brain8:00 The primitive Brain and it's evolution with the RAS9:20 RAS works in your favor, but you have to train it10:45 Often times, it FEELS as if our circumstances determine our choices.  However, your RAS merely shows you what you programmed it to look for.  Change your thoughts and the RAS can show you different things!13:45 using the example: "I'm always late".  Your RAS proves what you already believe15:45 Neural Dissonance; two conflicting thoughts at the same time19:25 Storytelling primes the brain22:35 How writing out goals trains your RAS24:20 How Journal Prompts train yoru RAS27:45 Stop relying on the past for proof29:13 How Visualization trains your RAS33:09 How Guided Imagery Meditation train your RAS34:30 How Affirmations and Intention Setting trains your RAS37:05 How Novelty trains your RAS40:25 Summary and ReviewLinks to topics discussed:<a href="https://drjoedispenza.com/" rel="nofollow" target="_blank">Joe Dispenza:</a> International researcher, lecturer and author who educates thousands of people, detailing how they can rewire their brains and recondition their bodies to make lasting changes.<a href="https://ruben-gonzalez.com/" rel="nofollow" target="_blank">Ruben Gonzalez:</a> Olympian, public speaker and author inspiring people to achieve more!<a href="https://heartcenteredyouniversity.mykajabi.com/opt-in" rel="nofollow" target="_blank">What if Prompts</a>Affirmation and Guided Imagery <a href="http://insig.ht/deborahlauren" rel="nofollow" target="_blank">Meditations from Deb</a>Sign up for the <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a> (with weekly novelty prompts)Work with DebBecome a Mindful Monthly Planner.  <a href="https://heartcenteredyouniversity.mykajabi.com/membership" rel="nofollow" target="_blank">Watch this info video</a> to learn more! Stay Tuned for Next week: Identifying your Relationship with MoneyNamaste, Deb

Unlock Your Superpower!  The Reticular Activating System

Taking a moment to gather thoughts around how we can take a stance of compassion during this time of change and uncertainty.   This podcast was inspired by a post I saw on facebook. It gave people permission to have some grace with themselves if they haven't been able to have fun or create opportunities during this time.   While I teach growth mindset as a whole as a life coach, I think it's important to understand that growth comes in all shapes and sizes. Ultimately,  we have to meet ourselves where we're at before we can look to evolve, adapt and "improve".Listen in for some perspective and action steps to take if you've been having a hard time navigating this collective life change. Topics discussed in order of appearance:It's ok to feel stressed and to acknowledge feelingsWhat you resist, persistsOur stress comes from unmet expectations (things are not panning out the way we assumed they should)The human condition is 50/50 by designWe are in simply in the habit of our routines, resources, time, connection....Historic account of crisis, war, trauma in the past 100 yearsLoss is now top of mind, it's now relevant to usHonoring the 5 stages of griefFollow your own timeline and your own path through denial, anger, bargaining, depression and then acceptance.Journalling and talking with a trusted friend/family member to help yoru pass through each stageBuilding your resilience muscle Example from movie "Inside Out"Normalizing and Neutralizing your feelings by giving your ego/subconscious a voice. Using your Prefrontal Cortex to access resilience and feel betterAll choices are valid, but all choices don't make you feel betterDoing your best....what does that even mean?Making 1% improvements consistently Find your support- who can you count on...including yourself Jessie Itzler accountability chart to navigate overwhelmYou can't solve everything at the same timeTake control over your thoughts, feelings and actions....that's where you have control in the chaos.Your wellbeing is the ticket to success here! Resilience wins everyday and twice on Sunday:)Connect with Deb: check out all the ways Heart Centered You-niversity can help YOU!Opt in to the What's Up Weekly Newsletter: keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You Cheers to doing our best, Namaste, Loved ones!Deb

Taking a moment to gather thoughts around how we can take a stance of compassion during this time of change and uncertainty.    This podcast was inspired by a post I saw on facebook. It gave people permission to have some grace with themselves if they haven't been able to have fun or create opportunities during this time.   While I teach growth mindset as a whole as a life coach, I think it's important to understand that growth comes in all shapes and sizes. Ultimately,  we have to meet ourselves where we're at before we can look to evolve, adapt and "improve". Listen in for some perspective and action steps to take if you've been having a hard time navigating this collective life change.  Topics discussed in order of appearance:<ul><li>It's ok to feel stressed and to acknowledge feelings</li><li>What you resist, persists</li><li>Our stress comes from unmet expectations (things are not panning out the way we assumed they should)</li><li>The human condition is 50/50 by design</li><li>We are in simply in the habit of our routines, resources, time, connection....</li><li>Historic account of crisis, war, trauma in the past 100 years</li><li>Loss is now top of mind, it's now relevant to us</li><li>Honoring the 5 stages of grief</li><li>Follow your own timeline and your own path through denial, anger, bargaining, depression and then acceptance.</li><li>Journalling and talking with a trusted friend/family member to help yoru pass through each stage</li><li>Building your resilience muscle </li><li>Example from movie "Inside Out"</li><li>Normalizing and Neutralizing your feelings by giving your ego/subconscious a voice. </li><li>Using your Prefrontal Cortex to access resilience and feel better</li><li>All choices are valid, but all choices don't make you feel better</li><li>Doing your best....what does that even mean?</li><li>Making 1% improvements consistently </li><li>Find your support- who can you count on...including yourself </li><li><a href="https://jesseitzler.com/" rel="nofollow" target="_blank">Jessie Itzler </a>accountability chart to navigate overwhelm</li><li>You can't solve everything at the same time</li><li>Take control over your thoughts, feelings and actions....that's where you have control in the chaos.</li><li>Your wellbeing is the ticket to success here! Resilience wins everyday and twice on Sunday:)</li></ul><a href="https://heartcenteredyouniversity.mykajabi.com/the-heart-centered-you-approach" rel="nofollow" target="_blank">Connect with Deb</a>: check out all the ways Heart Centered You-niversity can help YOU! Opt in to the <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>: keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You  Cheers to doing our best,  Namaste, Loved ones! Deb

BONUS EPISODE: Compassion around COVID-19

That's right, loved ones.  A 30 min Yoga Nidra session nurtures your brain as if you took a 3-4 hour nap!Yoga Nidra (also known as yogic sleep) holistically addresses your psychological, neurological and subconscious needs.  It's your secret weapon, alright!Listen in for a brief overview (just the first 8 min).   Most noteworthy, I talk about the Atman and Koshas. The Atman is your indestructible self. In contrast, the Koshas make up energetic layers that serve as lenses. However, when trauma, stress and fatigue come into play, the layers surrounding this center, the Koshas, end up influencing our interpretation of the world.  Thankfully, Yoga Nidra puts these layers to rest, allowing you to operate from a more centered, truthful, peaceful self.Meditation starts at 8:45.  You are certainly welcome to jump right to it:)This meditation supports inner strength and resilience.  Furthermore, use it to connect with earth's energy and your own acorn to oak tree growthLinks mentioned in this Episode:Same Meditation on another platform, Insight TimerConnect with DebBecome a Mindful Monthly PlannerSign up the The What's Up Weekly NewsletterNamaste, Deb

<h1>That's right, loved ones.  A 30 min Yoga Nidra session nurtures your brain as if you took a 3-4 hour nap!</h1>Yoga Nidra (also known as yogic sleep) holistically addresses your psychological, neurological and subconscious needs.  It's your secret weapon, alright!Listen in for a brief overview (just the first 8 min).   Most noteworthy, I talk about the Atman and Koshas. The Atman is your indestructible self. In contrast, the Koshas make up energetic layers that serve as lenses. However, when trauma, stress and fatigue come into play, the layers surrounding this center, the Koshas, end up influencing our interpretation of the world.  Thankfully, Yoga Nidra puts these layers to rest, allowing you to operate from a more centered, truthful, peaceful self.Meditation starts at 8:45.  You are certainly welcome to jump right to it:)This meditation supports inner strength and resilience.  Furthermore, use it to connect with earth's energy and your own acorn to oak tree growth Links mentioned in this Episode:Same Meditation on another platform,<a href="http://insig.ht/gm_97381" rel="nofollow" target="_blank"> Insight Timer</a>Connect with DebBecome a <a href="https://heartcenteredyouniversity.mykajabi.com/membership" rel="nofollow" target="_blank">Mindful Monthly Planner</a>Sign up the The <a href="https://heartcenteredyouniversity.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's Up Weekly Newsletter</a>Namaste, Deb

Gain 3-4 hours sleep back with Yoga Nidra

FYF Podcast listeners!!Do you run yourself ragged trying to time manage or control your surroundings in an effort to avoid discomfort?  Are you overtired no matter how much sleep you get, forced to cling to easy, convenient food/habit choices in order to offset that ever growing to-do list?  Are you asking yourself…. Why isn’t life getting any easier?WHAT’S THE DEAL?It turns out, our control lies in our inner landscape (our thoughts, habits, beliefs, assumptions, judgements), not in the external environment (our set of circumstances, the people around us). Therefore, trying to manage stress from the outside won’t actually do the trick.THE GAME CHANGER...Our stress results from how triggers are filtered through the energy bodies (called Koshas).  By decoding what lens we see the stress through, we uncover its deeper meaning and work toward disarming its influence.  As a result, this gives us ideas on how to fill in the missing pieces our body/mind needs to get back to center- our unchanging, blissful self, aka....the Atma.Today's episode overviews this concept for you and outlines an assessment you can take that will help uncover the root causes of many day to day stresses. Overall, I hope this gives you some inside into how the Koshas are influencing YOUR day to day life.1:55 What it means to be multi-dimentional beings4:35 Kosha names and how we attach them to stress6:10-Descriptions of each energetic body9:24 How all of this connects to how we interpret the world11:20 Maya= illusion12:30 Separating from the lens, how to peel layers away and look inward14:00 Stress decoding assessment15:30 Questions1 and 2  as they relate to Physical Kosha18:03 Questions 3 and 4 as they relate to the Energetic Kosha22:08 Questions 5 and 6 as they relate to the Mental Kosha28:18 Questions 7 and 8 as they relate to the Intuitive Kosha33:10 Questions 9 and 10 as they relate to the Bliss Kosha37:10 Summary39:20 Closing Remarks and contact infoLinks to what was discussed in EpisodeDownload your Stress Decoding AssessmentIf you liked this episode, please consider writing a review. The more reviews, the more likely Apple will put this podcast in front of more listeners who might need or enjoy it too.   Spread the love and then email me at deb@heartcenteredyou.com.  As a thank you,  I'll send you a PROMO CODE for 15% off any HCY service!!Connect with DebBecome a Mindful Monthly Planner: Online monthly membership where we dive in deeper and implement the road map to your FREEDOM!Sign up for What's up Weekly Newsletter- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey!Sign up for FREE Webinar Live Wednesday, March 25th, 2020....All registrants receive eligibility for a HUGE DISCOUNT on online memberships!!!   You gotta see it to believe it:)NEXT WEEK:  Now that you see how your stress is filtered through your koshas, next week we discuss the science behind your Stress Response and how you can protect your own well being by understanding your nervous system!  I'll make the science lesson fun, promise:)

<h1>FYF Podcast listeners!!</h1>Do you run yourself ragged trying to time manage or control your surroundings in an effort to avoid discomfort?  Are you overtired no matter how much sleep you get, forced to cling to easy, convenient food/habit choices in order to offset that ever growing to-do list?  Are you asking yourself…. Why isn’t life getting any easier?WHAT’S THE DEAL?It turns out, our control lies in our inner landscape (our thoughts, habits, beliefs, assumptions, judgements), not in the external environment (our set of circumstances, the people around us). Therefore, trying to manage stress from the outside won’t actually do the trick.THE GAME CHANGER...Our stress results from how triggers are filtered through the energy bodies (called Koshas).  By decoding what lens we see the stress through, we uncover its deeper meaning and work toward disarming its influence.  As a result, this gives us ideas on how to fill in the missing pieces our body/mind needs to get back to center- our unchanging, blissful self, aka....the Atma.Today's episode overviews this concept for you and outlines an assessment you can take that will help uncover the root causes of many day to day stresses. Overall, I hope this gives you some inside into how the Koshas are influencing YOUR day to day life.1:55 What it means to be multi-dimentional beings 4:35 Kosha names and how we attach them to stress 6:10-Descriptions of each energetic body 9:24 How all of this connects to how we interpret the world 11:20 Maya= illusion 12:30 Separating from the lens, how to peel layers away and look inward 14:00 Stress decoding assessment 15:30 Questions1 and 2  as they relate to Physical Kosha 18:03 Questions 3 and 4 as they relate to the Energetic Kosha 22:08 Questions 5 and 6 as they relate to the Mental Kosha 28:18 Questions 7 and 8 as they relate to the Intuitive Kosha 33:10 Questions 9 and 10 as they relate to the Bliss Kosha 37:10 Summary 39:20 Closing Remarks and contact info Links to what was discussed in EpisodeDownload your <a href="https://drive.google.com/file/d/1UdHRLaKgQHrJsJW52c_7f7zfyST40_GM/view?usp=sharing" rel="nofollow" target="_blank">Stress Decoding Assessment</a>If you liked this episode, please consider writing a review. The more reviews, the more likely Apple will put this podcast in front of more listeners who might need or enjoy it too.   Spread the love and then email me at deb@heartcenteredyou.com.  As a thank you,  I'll send you a PROMO CODE for 15% off any HCY service!!Connect with Deb Become a <a href="https://heartcenteredyouniversity.mykajabi.com/membership" rel="nofollow" target="_blank">Mindful Monthly Planner</a>: Online monthly membership where we dive in deeper and implement the road map to your FREEDOM! Sign up for <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's up Weekly Newsletter</a>- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey! <a href="https://heartcenteredyouniversity.mykajabi.com/registration-page-april" rel="nofollow" target="_blank">Sign up for FREE Webinar </a>Live Wednesday, March 25th, 2020....All registrants receive eligibility for a HUGE DISCOUNT on online memberships!!!   You gotta see it to believe it:)NEXT WEEK:  Now that you see how your stress is filtered through your koshas, next week we discuss the science behind your Stress Response and how you can protect your own well being by understanding your nervous system!  I'll make the science lesson fun, promise:)

What you didn't know about your Atma and Koshas

In this week's episode, I invited Erin Livers, certified nutrition therapist, to come on the podcast and talk about the role food plays in our energy management and mental well being.  Erin discusses the importance of balanced blood sugar, how to use macro nutrients like Carbohydrates, Proteins and Fats to maximize your energy stores and answers my questions about picky eaters, disease prevention and much more!Erin reminds us that food is an integral part of our foundational health, providing the protein for our structures, the fat for our brain and body insulation and carbohydrates that fuel every cell that breathes life into us.  Food gives us the energy to think, move and pursue goals while also fueling our stress response.  It's all connected and we HAVE A SAY as to what kind of support we want to give our bodies and minds!Topics discussed by time stamp:3:48 Erin's background and path to becoming a Nutrition Therapist10:40 The importance and role of Breakfast and the science of what's happening in your body overnight. 16:54 Negative effects of imbalanced blood sugar19:40- Bio-individuality and the many diets available26:15: How to: Balancing blood sugar30:30 Naked Carbs and picky eaters40:30 One change at a time....baby steps1:05 How Erin uses food to find freedom and how to connect with ErinLinks mentioned in this PodcastErin's Blood Sugar Roller Coaster HandoutErin's Breakfast Suggestions (Breakfast ideas that contain a balance of macro nutrients)Erin's Food as Nourishment WebsiteErin's email: erin@foodasnourishment.comConnect with DebSign up for What's up Weekly Newsletter- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey!Learn more about Heart Centered You-niversity OfferingsFollow on Social Media: Instagram or Facebook Stay tuned for NEXT WEEK where I discuss the the Atma and Koshas....energy bodies that serve as lenses through which we view life....for better or worse.  What are they and how can we use them to find our freedom and achieve self actualization?!

In this week's episode, I invited Erin Livers, certified nutrition therapist, to come on the podcast and talk about the role food plays in our energy management and mental well being.  Erin discusses the importance of balanced blood sugar, how to use macro nutrients like Carbohydrates, Proteins and Fats to maximize your energy stores and answers my questions about picky eaters, disease prevention and much more! Erin reminds us that food is an integral part of our foundational health, providing the protein for our structures, the fat for our brain and body insulation and carbohydrates that fuel every cell that breathes life into us.  Food gives us the energy to think, move and pursue goals while also fueling our stress response.  It's all connected and we HAVE A SAY as to what kind of support we want to give our bodies and minds! Topics discussed by time stamp: 3:48 Erin's background and path to becoming a Nutrition Therapist 10:40 The importance and role of Breakfast and the science of what's happening in your body overnight. 16:54 Negative effects of imbalanced blood sugar 19:40- Bio-individuality and the many diets available 26:15: How to: Balancing blood sugar 30:30 Naked Carbs and picky eaters 40:30 One change at a time....baby steps 1:05 How Erin uses food to find freedom and how to connect with Erin Links mentioned in this Podcast Erin's <a href="https://drive.google.com/file/d/1YbL-2oCbhBJ7ONu294Er6sKtEYm7anZL/view?usp=sharing" rel="nofollow" target="_blank">Blood Sugar Roller Coaster Handout</a> Erin's <a href="https://drive.google.com/file/d/1ymSp9vxcuLx3Hbbt9xUlkxLpXYglrRQn/view?usp=sharing" rel="nofollow" target="_blank">Breakfast Suggestions</a> (Breakfast ideas that contain a balance of macro nutrients) Erin's <a href="http://www.foodasnourishment.com" rel="nofollow" target="_blank">Food as Nourishment Website</a> Erin's email: erin@foodasnourishment.com Connect with Deb Sign up for <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's up Weekly Newsletter</a>- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey! Learn more about <a href="https://heartcenteredyouniversity.mykajabi.com/the-heart-centered-you-approach" rel="nofollow" target="_blank">Heart Centered You-niversity</a> Offerings Follow on Social Media: <a href="http://www.instagram.com/heartcenteredyou" rel="nofollow" target="_blank">Instagram</a> or <a href="http://www.facebook.com/heartcenteredyou" rel="nofollow" target="_blank">Facebook </a> Stay tuned for NEXT WEEK where I discuss the the Atma and Koshas....energy bodies that serve as lenses through which we view life....for better or worse.  What are they and how can we use them to find our freedom and achieve self actualization?!

Feed your Brain: How to use food to stay centered at the cellular level

Hi Loved Ones!Lets get right to it...Understanding the Chakra system can be one of the greatest gifts you give yourself, empowering you with a blueprint for your own self-care. Think of them as a window into what parts of your mind, body and spirit need nurturing thus, giving you a way to harness and shift your energy in ANY direction of your choosing.   Yes, you have the power, you are in the drivers seat and you own the direction your life takes.  You just have to take the wheel.  Learning your Chakras is like learning what fuel to put in your car and how to know when you need maintenance.  Follow along as I interview Me, an amazing energy healer and founder of M.A.D.E Ministries.  She works in many roles from tarot reading to past life healing, Chakra readings to creating products that help people navigate their spiritual journey. :45 Intro from Me, our esteemed guest!6:03 What to expect from this episode 15:40 General Overview 18:26 Crown Chakra: Spirituality, Self Realization, Purple Overactive- loss and disconnectionUnder-active- depression, confusionBalanced- strong trust, connectedness, faithAdvice: visualization, chanting Om25:48 Third Eye Chakra: Fantasy, Intuition, Perception, IndigoOveractive- paranoid, distrustfulUnder-active- daydreamy, withdrawal, moody, avoids vulnerabilityBalanced- open, focused, connection to higher self, morality and truthAdvice- rosemary and basil herbs via aroma therapy, purple food, oils32:29 Throat Chakra: Authenticity, Communication, Truth, Hearing, BlueOveractive- talkative, dogmatic, cutting people off, need to be loudUnder-active- self expression trouble, quiet, worried about acceptanceBalanced- Living authentic Self, not worried about other opinionsAdvice: Singing, journalling, letter writing, elemental healing (air)41:52 Heart Chakra: Love, Empathy, Humanity, GreenOveractive- accepting anything, co-dependance, jealousyUnder-active- abandonment, loneliness, bitternessBalanced- Harmony, reciprocal love, forgiveness, sincerityAdvice- Chest opener yoga poses (cat and cobra), hand mudras/affirmations46:10 Solar Plexus Chakra: Willpower, Self Control, Confidence, YellowOveractive- over competitive, drama, overpoweringUnder-active- loss of personal power, lack of self-esteemBalanced- confident in own skin, ownershipAdvice- Crystals that match vibration of chakra (tigers eye, citrine), elemental support ( fire, candles, video/audio of fire burning)55:40 Sacral Chakra: Sexuality, Creativity, Fertility, OrangeOveractive- hyper-sexuality, possessive, guiltUnder-active- shameful, lack of creativity, apathyBalanced- In tune with body, creative, flexibleAdvice- Water therapy, bath, swim, shower meditation, essential oils like orange, sandalwood, myrrh and pepper. 1:02:50 Root Chakra: Foundational, Sexual Organs, Survival, RedOveractive- Fear, instability, anxious, worryUnder-active- Lazy, unmotivated, fatigueBalanced- Secure, Stable, comfort in home lifeAdvice- music therapy (drumming, rhythm) red things (art, jewelry, clothing) Red root veggies1:09 Energy Healing Modalities (Reiki, pendulum chakra readings)1:13 How to get in touch with Me (links below)1:14 How Me uses her spiritual tools to Find her Freedom Links: Connect with Me Website YouTube Channel Additional Resources:Grounding Meditation Sign up for Heart Centered You's weekly Mailing List!Join Free W

Hi Loved Ones! Lets get right to it... Understanding the Chakra system can be one of the greatest gifts you give yourself, empowering you with a blueprint for your own self-care. Think of them as a window into what parts of your mind, body and spirit need nurturing thus, giving you a way to harness and shift your energy in ANY direction of your choosing.   Yes, you have the power, you are in the drivers seat and you own the direction your life takes.  You just have to take the wheel.  Learning your Chakras is like learning what fuel to put in your car and how to know when you need maintenance.  Follow along as I interview Me, an amazing energy healer and founder of M.A.D.E Ministries.  She works in many roles from tarot reading to past life healing, Chakra readings to creating products that help people navigate their spiritual journey. :45 Intro from Me, our esteemed guest! 6:03 What to expect from this episode 15:40 General Overview 18:26 Crown Chakra: Spirituality, Self Realization, Purple Overactive- loss and disconnection Under-active- depression, confusion Balanced- strong trust, connectedness, faith Advice: visualization, chanting Om 25:48 Third Eye Chakra: Fantasy, Intuition, Perception, Indigo Overactive- paranoid, distrustful Under-active- daydreamy, withdrawal, moody, avoids vulnerability Balanced- open, focused, connection to higher self, morality and truth Advice- rosemary and basil herbs via aroma therapy, purple food, oils 32:29 Throat Chakra: Authenticity, Communication, Truth, Hearing, Blue Overactive- talkative, dogmatic, cutting people off, need to be loud Under-active- self expression trouble, quiet, worried about acceptance Balanced- Living authentic Self, not worried about other opinions Advice: Singing, journalling, letter writing, elemental healing (air) 41:52 Heart Chakra: Love, Empathy, Humanity, Green Overactive- accepting anything, co-dependance, jealousy Under-active- abandonment, loneliness, bitterness Balanced- Harmony, reciprocal love, forgiveness, sincerity Advice- Chest opener yoga poses (cat and cobra), hand mudras/affirmations 46:10 Solar Plexus Chakra: Willpower, Self Control, Confidence, Yellow Overactive- over competitive, drama, overpowering Under-active- loss of personal power, lack of self-esteem Balanced- confident in own skin, ownership Advice- Crystals that match vibration of chakra (tigers eye, citrine), elemental support ( fire, candles, video/audio of fire burning) 55:40 Sacral Chakra: Sexuality, Creativity, Fertility, Orange Overactive- hyper-sexuality, possessive, guilt Under-active- shameful, lack of creativity, apathy Balanced- In tune with body, creative, flexible Advice- Water therapy, bath, swim, shower meditation, essential oils like orange, sandalwood, myrrh and pepper. 1:02:50 Root Chakra: Foundational, Sexual Organs, Survival, Red Overactive- Fear, instability, anxious, worry Under-active- Lazy, unmotivated, fatigue Balanced- Secure, Stable, comfort in home life Advice- music therapy (drumming, rhythm) red things (art, jewelry, clothing) Red root veggies 1:09 Energy Healing Modalities (Reiki, pendulum chakra readings) 1:13 How to get in touch with Me (links below) 1:14 How Me uses her spiritual tools to Find her Freedom Links: Connect with Me <a href="http://www.madebymetools.com" rel="nofollow" target="_blank">Website </a> <a href="https://www.youtube.com/channel/UCL1aZVxOjAQAF4R3AbzG0nQ" rel="nofollow" target="_blank">YouTube Channel </a> Additional Resources: <a href="http://insig.ht/gm_97381" rel="nofollow" target="_blank">Grounding Meditation </a> Sign up for Heart Centered You's weekly <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">Mailing List!</a> Join <a href="https://heart-centered-you.mykajabi.com/registration-page-march" rel="nofollow" target="_blank">Free W</a>

A Balanced Chakra A Day Keeps The Doctor Away

This week offers up a new way to spend your dedicated podcast time! Join me for a brief talk about the power of affirmation, followed by a recording of a Yoga Nidra meditation I wrote using healing affirmations to cultivate self love and peace within the chaos of life. The core of building foundational life skills and habits is knowing and becoming yourself.  This, ultimately, comes from looking within, remembering your gifts, your innate goodness and acting from that place of knowing.Affirmations serve as a way to remember just how strong, capable and resilient we are.  They help us find the limitless potential that often lies dormant under a mountain of doubt or fear. Use this meditation to nurture yourself, to introduce yourself to the beauty that is YOU.Acknowledge your challenges, honor what you're up against....and then MEET IT with your inner wisdom and strength!Episode Time Stamps::40-9:24 Intro on Affirmations 9:25 Healing Affirmation Practice ( 27 min long- best with headphones )Links to topics discussed:Play on Insight TimerJoin the Find Your Freedom Tribe on Facebook!Sign up for What's up Weekly Newsletter- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey!Register for This Month's Free Webinar: Wed Feb 26th, 2020 8:30pmEST where we talk in greater detail about Mantras and Affirmations and how they relate the 4 paths of yoga and your path to self realization! Stay tuned for next week's Interview with @messagesbyme learning all about the Chakras: what they are, how to know where they are imbalanced and how to nurture them so you can live at optimum levels!

This week offers up a new way to spend your dedicated podcast time! Join me for a brief talk about the power of affirmation, followed by a recording of a Yoga Nidra meditation I wrote using healing affirmations to cultivate self love and peace within the chaos of life. The core of building foundational life skills and habits is knowing and becoming yourself.  This, ultimately, comes from looking within, remembering your gifts, your innate goodness and acting from that place of knowing. Affirmations serve as a way to remember just how strong, capable and resilient we are.  They help us find the limitless potential that often lies dormant under a mountain of doubt or fear. Use this meditation to nurture yourself, to introduce yourself to the beauty that is YOU. Acknowledge your challenges, honor what you're up against....and then MEET IT with your inner wisdom and strength! Episode Time Stamps: :40-9:24 Intro on Affirmations 9:25 Healing Affirmation Practice ( 27 min long- best with headphones ) Links to topics discussed: <a href="http://insig.ht/gm_86410" rel="nofollow" target="_blank">Play on Insight Timer</a> Join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe </a>on Facebook! Sign up for <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">What's up Weekly Newsletter</a>- your weekly roundup of new episodes, meditations and other goodies to support your foundational health journey! <a href="https://heart-centered-you.mykajabi.com/registration-page-march" rel="nofollow" target="_blank">Register for This Month's Free Webinar:</a> Wed Feb 26th, 2020 8:30pmEST where we talk in greater detail about Mantras and Affirmations and how they relate the 4 paths of yoga and your path to self realization!  Stay tuned for next week's Interview with @messagesbyme learning all about the Chakras: what they are, how to know where they are imbalanced and how to nurture them so you can live at optimum levels!

Meditations with Affirmations

Have you ever heard the term, Co-Create?Did anyone ever tell you that you could co-create with the universe to manifest your desires?Ever wonder HOW that could be? or HOW to actually do it?Listen in for some action steps and ideas about the ways YOU can start co-creating with the universe to both create the life you want AND lower stress and manage your energy!!Topics discussed in this episode by time stamp:2:25 What is Co-creation?5:30 overall benefits of co-creation6:50 Why do we need to co-create?9:05 Option 1: using a Trust Box ( creating space outside the mind and body, avoiding toxicity and wasted time, owning feelings, acknowledging circumstances without letting them sabotage you, opening create head space to problem solve)13:15 Creating ceremony with your Trust Box ( scripts you can say)16:22 Priming your brain, awareness of what you have control over18:20 Option 2: Setting Intentions and the science behind why this works!19:45 Limbic brain vs Pre-Frontal Cortex22:30 Benefit of freeing up space to make room for what you can control, why letting go is so hard but so necessary23:30 The "sand in your hand" story24:30 Advice from Kate Northrup27:05 You don't have to have it all figured out just yet, Team work makes the dream work!28:00 Raise your Vibration28:35 Option 3: Journal Prompts (accessing your deepest truths by writing from yoru future self, asking questions like what would a person who succeeded in my goal do, what do i need to learn from this experience...)31:40 What are you willing to try?Links to what was discussed:Do Less by Kate NorthrupWhat if Prompts to get you co-creating and accessing your bigger truths!More ways to Connect with Deb!Join the Find your Freedom Tribe Private Facebook GroupSign up for Heart Centered You's Whats Up Weekly NewsletterFollow on social media @heartcenteredyou (Facebook and Instagram) Book a Discovery Call: a free 1:1 call with Deb to talk about your life, get clarity and determine the next steps for you as it relates to getting support from a coach!Stay tuned for next week's episode where I share a healing affirmation Meditation I wrote!xoxo, Deb

Have you ever heard the term, Co-Create? Did anyone ever tell you that you could co-create with the universe to manifest your desires? Ever wonder HOW that could be? or HOW to actually do it? Listen in for some action steps and ideas about the ways YOU can start co-creating with the universe to both create the life you want AND lower stress and manage your energy!! Topics discussed in this episode by time stamp: 2:25 What is Co-creation? 5:30 overall benefits of co-creation 6:50 Why do we need to co-create? 9:05 Option 1: using a Trust Box ( creating space outside the mind and body, avoiding toxicity and wasted time, owning feelings, acknowledging circumstances without letting them sabotage you, opening create head space to problem solve) 13:15 Creating ceremony with your Trust Box ( scripts you can say) 16:22 Priming your brain, awareness of what you have control over 18:20 Option 2: Setting Intentions and the science behind why this works! 19:45 Limbic brain vs Pre-Frontal Cortex 22:30 Benefit of freeing up space to make room for what you can control, why letting go is so hard but so necessary 23:30 The "sand in your hand" story 24:30 Advice from Kate Northrup 27:05 You don't have to have it all figured out just yet, Team work makes the dream work! 28:00 Raise your Vibration 28:35 Option 3: Journal Prompts (accessing your deepest truths by writing from yoru future self, asking questions like what would a person who succeeded in my goal do, what do i need to learn from this experience...) 31:40 What are you willing to try? Links to what was discussed: <a href="https://www.amazon.com/Do-Less-Revolutionary-Approach-Management/dp/1401954987" rel="nofollow" target="_blank">Do Less</a> by Kate Northrup <a href="https://heart-centered-you.mykajabi.com/opt-in" rel="nofollow" target="_blank">What if Prompts</a> to get you co-creating and accessing your bigger truths! More ways to Connect with Deb!<ul><li>Join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find your Freedom Tribe</a> Private Facebook Group</li><li>Sign up for Heart Centered You's <a href="https://heart-centered-you.mykajabi.com/newsletter-opt-in" rel="nofollow" target="_blank">Whats Up Weekly Newsletter</a></li><li>Follow on social media @heartcenteredyou (<a href="https://www.facebook.com/heartcenteredyou" rel="nofollow" target="_blank">Facebook</a> and <a href="https://www.instagram.com/heartcenteredyou/" rel="nofollow" target="_blank">Instagram</a>) </li><li><a href="https://calendly.com/heartcenteredyou/discovery" rel="nofollow" target="_blank">Book a Discovery Call</a>: a free 1:1 call with Deb to talk about your life, get clarity and determine the next steps for you as it relates to getting support from a coach!</li></ul>Stay tuned for next week's episode where I share a healing affirmation Meditation I wrote! xoxo, Deb

Co-Creating 101

You will have many relationships over this lifetime. On any given day, we navigate other people in our home, jobs, hobbies, commutes, everywhere....But your relationship with yourself, while often subconscious, provides the framework and seeds to your perception of the world around you and how you plan and prioritize your life.   Today, we peel back how the way you view your circumstances and others around you is ACTUALLY determined by your own inner landscape...the narratives, thoughts and feelings that color everything you see. Topics discussed by time stamp:3:10- Various thoughts we're saying to ourselves that relate to our relationships with others, work, money, time, etc5:45- Connecting to a vulnerability within6:20- Feeling taken for granted ( example of how to trace this back to our own valuation of self)11:25- Action steps for what you can do the next time you feel taken for granted13:00- When you do something genuinely.....appreciation is bonus. Making the distinction between needing appreciation to fill our cup or just receive thanks. 15:50- Applying a self audit in other areas16:40- Sharing about the Self-Care Sun and self care within your relationships18:00- Benefits of using the self care sun to take the pressure off the outside world and giving you all the cards!!  A review of the ways you can assess your self care with regard to your relationship with career, others, money, the environment and your body19:40- Career22:40- Others31:09- Money36:40- Environment38:20- Body41:18- Recap and conclusionLinks to what was discussed in this episode:Miracles Now: Gabby Bernstein's book on tools for less stress, more flow and finding your purpose (podcast referred to her recommendation to buying a beautiful wallet)Download your FREE Relationships Self-Care Sun PDFSIGN UP for your FREE interactive Webinar on Wednesday Feb 5th, 2020 ALL about relationships and their role in planning and prioritizing your time!  Stay tuned for next week!!!Namaste, Loved OneDeb

You will have many relationships over this lifetime. On any given day, we navigate other people in our home, jobs, hobbies, commutes, everywhere.... But your relationship with yourself, while often subconscious, provides the framework and seeds to your perception of the world around you and how you plan and prioritize your life.   Today, we peel back how the way you view your circumstances and others around you is ACTUALLY determined by your own inner landscape...the narratives, thoughts and feelings that color everything you see. Topics discussed by time stamp: 3:10- Various thoughts we're saying to ourselves that relate to our relationships with others, work, money, time, etc 5:45- Connecting to a vulnerability within 6:20- Feeling taken for granted ( example of how to trace this back to our own valuation of self) 11:25- Action steps for what you can do the next time you feel taken for granted 13:00- When you do something genuinely.....appreciation is bonus. Making the distinction between needing appreciation to fill our cup or just receive thanks. 15:50- Applying a self audit in other areas 16:40- Sharing about the Self-Care Sun and self care within your relationships 18:00- Benefits of using the self care sun to take the pressure off the outside world and giving you all the cards!!  A review of the ways you can assess your self care with regard to your relationship with career, others, money, the environment and your body 19:40- Career 22:40- Others 31:09- Money 36:40- Environment 38:20- Body 41:18- Recap and conclusion Links to what was discussed in this episode: <a href="https://www.amazon.com/Miracles-Now-Life-Changing-Finding-Purpose/dp/B00JGWVOHQ/ref=sr_1_1?keywords=miracles+now&amp;qid=1580591475&amp;sr=8-1" rel="nofollow" target="_blank">Miracles Now</a>: Gabby Bernstein's book on tools for less stress, more flow and finding your purpose (podcast referred to her recommendation to buying a beautiful wallet) <a href="https://heart-centered-you.mykajabi.com/relationships" rel="nofollow" target="_blank">Download </a>your FREE Relationships Self-Care Sun PDF <a href="https://heart-centered-you.mykajabi.com/registration-page" rel="nofollow" target="_blank">SIGN UP </a>for your FREE interactive Webinar on Wednesday Feb 5th, 2020 ALL about relationships and their role in planning and prioritizing your time!   Stay tuned for next week!!! Namaste, Loved One Deb

Cultivating a Relationship with...YOU!

It's storytelling time, Tribe.   The last Tuesday of each month is now dedicated to stories and meditations...a change up from the typical weekly topic discussion and a way to continue to get to know one another.....Please email me, write a review...share your comments so I can get to know YOU!!Today's Episode tells the Story of my Ironman Experience at 25 and the lessons i learned that day that still guide me today....15 years later!Episode Breakdown by time stamp:1:05 Intro3:45 What is an Ironman4:20 My background and experience ( i'm a swimmer....that's it)5:30 My Coach's Advice6:35 Race Day9:05 My Results 9:45 My 2 Takeaways13:40 Habits and the subconscious14:20 How retraining your brain leads to empowerment16:30 How Coaching can be the BEST kind of supportLinks talked about in Episode:Learn more about Heart Centered You programming1. Register for the next Free Webinar  2. Sign up for the Mindful Monthly Planners Membership Now!Connect!1. Join The Find Your Freedom Tribe Private Facebook Page2. Visit Heart Centered You's Website  to listen to podcast, download free meditations, watch videos 3. Book Complimentary Discovery Call to chat with Deb about where you are vs. where you want to be!Stay tuned for next week....February is all about relationships and tuning in to our own spirituality!!!  Episodes include love languages, our relationship with ourselves, reconciling the term "selfish" and more. 

It's storytelling time, Tribe.   The last Tuesday of each month is now dedicated to stories and meditations...a change up from the typical weekly topic discussion and a way to continue to get to know one another.....Please email me, write a review...share your comments so I can get to know YOU!! Today's Episode tells the Story of my Ironman Experience at 25 and the lessons i learned that day that still guide me today....15 years later! Episode Breakdown by time stamp: 1:05 Intro 3:45 What is an Ironman 4:20 My background and experience ( i'm a swimmer....that's it) 5:30 My Coach's Advice 6:35 Race Day 9:05 My Results 9:45 My 2 Takeaways 13:40 Habits and the subconscious 14:20 How retraining your brain leads to empowerment 16:30 How Coaching can be the BEST kind of support Links talked about in Episode: Learn more about Heart Centered You programming 1. Register for the next <a href="https://heart-centered-you.mykajabi.com/registration-page" rel="nofollow" target="_blank">Free Webinar  </a> 2. Sign up for the <a href="https://heart-centered-you.mykajabi.com/sign_me_up" rel="nofollow" target="_blank">Mindful Monthly Planners Membership</a> Now! Connect! 1. Join <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">The Find Your Freedom Tribe</a> Private Facebook Page 2. Visit <a href="http://www.heartcenteredyou.com" rel="nofollow" target="_blank">Heart Centered You's Website</a>  to listen to podcast, download free meditations, watch videos 3. Book <a href="https://calendly.com/heartcenteredyou/discovery?month=2020-01&amp;back=1" rel="nofollow" target="_blank">Complimentary Discovery Call</a> to chat with Deb about where you are vs. where you want to be! Stay tuned for next week....February is all about relationships and tuning in to our own spirituality!!!  Episodes include love languages, our relationship with ourselves, reconciling the term "selfish" and more.

Storytelling: Ironman and the Growth Mindset

Boundaries are becoming a real buzz word these days....i see a lot of posts and talk about setting and keeping boundaries and talk a lot about this with my clients as a way to self care and preserve your well being...your emotional and physical health. but you may be asking yourself...WHAT DOES THAT REALLY MEAN??  what counts as a boundary? what scenarios need them? what self-care is it REALLY providing???  Listen in if you are someone who often feels limited by circumstance, if you are regularly affected by those around you, if you ever feel guilted into a commitment or decision, if you carry resentment or exhaustion due to the MANY roles you play....TOPICS by time stamp:What it means to set a boundary4:47- Poor Boundary setting6:54- What counts as a boundary8:20- Some types of boundaries11:11- How to set a Boundary11:14- Focus on your Behavior ( if you_____, I will _____) 12:35- Not changing other people's behavior, Accepting them for where they are at13:44- Make your decisions w/o explanation, saying no effectively, saying yes truthfully17:10- Only take responsibility for communicating your boundary, not other people's reaction to it. 19:07- Barriers to Boundary Setting19:22- Being responsible for other people's happiness21:42- Boundaries require a level of confrontation 23:34- We weren't taught how or didn't grow up thinking we deserved boundaries25:00 Results from building your boundary muscle25:20- Increase self esteem, self respect, clear communication, helps you honor individuality27:00- Boundaries with kids28:17- Sharing my story32:40- Unintentionally stepping away from my authority33:20- Negotiating and implementing my own mindset reframe33:40- Pushing back is a normal part of child development- it is our job to guide that inclination in the right direction34:38- Kids can't MAKE you do anything, they can just make it uncomfortable for us to follow through ( example from swim practice)37:05- Violations are not about disrespect, they do not villanize you.  We aren't the bad guys....we are the CEO with a vision that our employees (kids) just can see yet40:25- Kids can't "make you look bad" and reasons why...45:00- Fair is a relative term.  Personally, I found confidence holding boundaries because boundaries infuse choice within measured freedom 46:27- Example of complaining about school lunch leads to a boundary communication. I maintain my leadership while still giving my children the freedom to live life anyway they chose as long as they take responsibility for their choices. 47:53- The Game Changer.....and how it relates back to adulthoodLinks to What was talked aboutBrooke Castillo: The Life Coach SchoolBoundaries with Kids by Dr. Henry Cloud and John TownsendPLUS:If you liked this episode, please come on over and join the Find Your Freedom Tribe Facebook GroupYou can also browse Heart Centered You Website- Take a look at Free Resources OR schedule a FREE Discovery Call with debOn Tap Next Week: Storytelling....Ironman and the Growth Mindset

Boundaries are becoming a real buzz word these days....i see a lot of posts and talk about setting and keeping boundaries and talk a lot about this with my clients as a way to self care and preserve your well being...your emotional and physical health. but you may be asking yourself...WHAT DOES THAT REALLY MEAN??  what counts as a boundary? what scenarios need them? what self-care is it REALLY providing???  Listen in if you are someone who often feels limited by circumstance, if you are regularly affected by those around you, if you ever feel guilted into a commitment or decision, if you carry resentment or exhaustion due to the MANY roles you play.... TOPICS by time stamp: What it means to set a boundary 4:47- Poor Boundary setting 6:54- What counts as a boundary 8:20- Some types of boundaries 11:11- How to set a Boundary 11:14- Focus on your Behavior ( if you_____, I will _____) 12:35- Not changing other people's behavior, Accepting them for where they are at 13:44- Make your decisions w/o explanation, saying no effectively, saying yes truthfully 17:10- Only take responsibility for communicating your boundary, not other people's reaction to it. 19:07- Barriers to Boundary Setting 19:22- Being responsible for other people's happiness 21:42- Boundaries require a level of confrontation 23:34- We weren't taught how or didn't grow up thinking we deserved boundaries 25:00 Results from building your boundary muscle 25:20- Increase self esteem, self respect, clear communication, helps you honor individuality 27:00- Boundaries with kids 28:17- Sharing my story 32:40- Unintentionally stepping away from my authority 33:20- Negotiating and implementing my own mindset reframe 33:40- Pushing back is a normal part of child development- it is our job to guide that inclination in the right direction 34:38- Kids can't MAKE you do anything, they can just make it uncomfortable for us to follow through ( example from swim practice) 37:05- Violations are not about disrespect, they do not villanize you.  We aren't the bad guys....we are the CEO with a vision that our employees (kids) just can see yet 40:25- Kids can't "make you look bad" and reasons why... 45:00- Fair is a relative term.  Personally, I found confidence holding boundaries because boundaries infuse choice within measured freedom 46:27- Example of complaining about school lunch leads to a boundary communication. I maintain my leadership while still giving my children the freedom to live life anyway they chose as long as they take responsibility for their choices. 47:53- The Game Changer.....and how it relates back to adulthood Links to What was talked about <a href="https://thelifecoachschool.com/" rel="nofollow" target="_blank">Brooke Castillo</a>: The Life Coach School <a href="https://www.amazon.com/Boundaries-Kids-Children-Control-Their/dp/0310243157/ref=sr_1_2?crid=26095ZD8CFK2T&amp;keywords=boundaries+with+kids&amp;qid=1579549491&amp;sprefix=boundaries%2Caps%2C145&amp;sr=8-2" rel="nofollow" target="_blank">Boundaries with Kids</a> by Dr. Henry Cloud and John Townsend PLUS: If you liked this episode, please come on over and join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe Facebook Group</a> You can also browse Heart Centered You Website- Take a look at <a href="https://heartcenteredyou.com/free-learning-library/" rel="nofollow" target="_blank">Free Resources</a> OR schedule a <a href="https://calendly.com/heartcenteredyou/discovery?month=2020-01&amp;back=1" rel="nofollow" target="_blank">FREE Discovery Call</a> with deb On Tap Next Week: Storytelling....Ironman and the Growth Mindset

Building Your Boundary Muscle

How do YOU want to feel this year?How you FEEL determines what you do....and what you do determines your overall results for the year.  January is a month dedicated to restructuring, building foundation and coming into your own.   Getting clear on how you want to feel will help you stay on coarse and confident in your goal setting and decision making.In today's episode I interview Natalie Leiker, Founder of Village Essentials online community and wildly fierce entreprenuer/mom of two. Her team supports 2000 homes in 19 countries and she is sharing her insights with us today with so much openness and heart!  I loved having Natalia on as we riffed back and forth about the science and soul filling benefits of essetial oils!Topics Discussed: What motivated Natalia to start using oilsUsing oils for emotional benefitsThe science behind how oils interact with your brainPractical ways Natalia uses oils with her familyThe Feelings and Mindset of 2020 and the oils used to support them!Empowered: Melaleuca (cleansing, moving energetic boundaries), Ginger (presence, empowerment), Passion Blend (motivation, movement)Grounded: Balance (rooted, trees, steadiness) Frankincense (truth, wisdom, connection)At Peace: Patchouli (physicality, present in your body, amplifies natural process), Reassuring Blend (peace, connection to divine, release)How Natalia finds freedom through oilsHow to connect with Natalia on social mediaFB @village essentials with NataliaInsta @village_essentialsLinks mentioned in this episodeNatalia's Doterra WebsiteThats all for this week, loved ones!Stay Tuned for next week....Drawing Physical and Energetic Boundaries! And don't forget to join the Find Your Freedom Tribe on Facebook if you want to get sneak peeks of new episodes, have more in depth conversation about podcast topics or get to know interview guests even better!Namaste, Deb

How do YOU want to feel this year?How you FEEL determines what you do....and what you do determines your overall results for the year.  January is a month dedicated to restructuring, building foundation and coming into your own.   Getting clear on how you want to feel will help you stay on coarse and confident in your goal setting and decision making.In today's episode I interview Natalie Leiker, Founder of Village Essentials online community and wildly fierce entreprenuer/mom of two. Her team supports 2000 homes in 19 countries and she is sharing her insights with us today with so much openness and heart!  I loved having Natalia on as we riffed back and forth about the science and soul filling benefits of essetial oils!Topics Discussed: <ul><li>What motivated Natalia to start using oils</li><li>Using oils for emotional benefits</li><li>The science behind how oils interact with your brain</li><li>Practical ways Natalia uses oils with her family</li><li>The Feelings and Mindset of 2020 and the oils used to support them!<ul><li>Empowered: Melaleuca (cleansing, moving energetic boundaries), Ginger (presence, empowerment), Passion Blend (motivation, movement)</li><li>Grounded: Balance (rooted, trees, steadiness) Frankincense (truth, wisdom, connection)</li><li>At Peace: Patchouli (physicality, present in your body, amplifies natural process), Reassuring Blend (peace, connection to divine, release)</li></ul></li><li>How Natalia finds freedom through oils</li><li>How to connect with Natalia on social media<ul><li>FB @village essentials with Natalia</li><li>Insta @village_essentials</li></ul></li></ul>Links mentioned in this episode<a href="http://My.doterra.com/villageoils" rel="nofollow" target="_blank">Natalia's Doterra Website</a>Thats all for this week, loved ones!Stay Tuned for next week....Drawing Physical and Energetic Boundaries! And don't forget to join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe </a>on Facebook if you want to get sneak peeks of new episodes, have more in depth conversation about podcast topics or get to know interview guests even better! Namaste, Deb

Interview: Using Essential Oils to Support Your Growth in 2020

Do you ever feel like there just isn't enough time? That you have too much to do? But you cant afford to take a break?  We "think" this leads to overwhelm, but this is actually the result of a learned mindset...a cognitive dissonance ( fancy term for a mismatch of conscious and subconscious thought) that creates a belief ceiling about what's true, possible or available.In today's episode, I break down the reasons we tend to feel overwhelm and bring some clarity as to how to dispel the myths, re-train your mindset around it, and support yourself PRO-actively.Topics in today's episode:- What is overwhelm and how does it come into your life and take over- Losing purpose in pursuit of obligation/expectation- Do you have a willingness to fail?- The role of Planning and Self Awareness- Mindset Reframe for having too much to do (8:10)- Mindset Reframe for not having enough time (16:50)- Mindset Reframe for "I can't afford to take a break" (34:05)- How your body is like a tree!Links mentioned in this EpisodeDownload your Free Obligation Delegation WorksheetNeurogym Website (John Asaraf)Upwork (online freelancers)Fiverr (online freelancers)Instacart Grocery DeliveryPrime Now (Whole Foods Delivery)To keep the conversation going, feel free to join the Find Your Freedom Tribe on Facebook!Ask questions, take part in extended conversations, meet interview guests and connect with other tribe members finding their freedom!! Till Next week.....i'm interviewing Natalia Leiker- Essential Oils Expert and all around High Vibe Mom-treprenuer!

Do you ever feel like there just isn't enough time? That you have too much to do? But you cant afford to take a break?  We "think" this leads to overwhelm, but this is actually the result of a learned mindset...a cognitive dissonance ( fancy term for a mismatch of conscious and subconscious thought) that creates a belief ceiling about what's true, possible or available. In today's episode, I break down the reasons we tend to feel overwhelm and bring some clarity as to how to dispel the myths, re-train your mindset around it, and support yourself PRO-actively. Topics in today's episode: - What is overwhelm and how does it come into your life and take over - Losing purpose in pursuit of obligation/expectation - Do you have a willingness to fail? - The role of Planning and Self Awareness - Mindset Reframe for having too much to do (8:10) - Mindset Reframe for not having enough time (16:50) - Mindset Reframe for "I can't afford to take a break" (34:05) - How your body is like a tree! Links mentioned in this Episode Download your Free <a href="https://heart-centered-you.mykajabi.com/overwhelm-lead-magnet" rel="nofollow" target="_blank">Obligation Delegation Worksheet</a> <a href="https://www.myneurogym.com/about-us/" rel="nofollow" target="_blank">Neurogym Website</a> (John Asaraf) <a href="https://www.upwork.com/" rel="nofollow" target="_blank">Upwork</a> (online freelancers) <a href="https://www.fiverr.com/" rel="nofollow" target="_blank">Fiverr</a> (online freelancers) <a href="https://www.instacart.com/" rel="nofollow" target="_blank">Instacart </a>Grocery Delivery <a href="https://primenow.amazon.com/" rel="nofollow" target="_blank">Prime Now </a>(Whole Foods Delivery) To keep the conversation going, feel free to join the <a href="https://www.facebook.com/groups/533660443896007/" rel="nofollow" target="_blank">Find Your Freedom Tribe</a> on Facebook! Ask questions, take part in extended conversations, meet interview guests and connect with other tribe members finding their freedom!!  Till Next week.....i'm interviewing Natalia Leiker- Essential Oils Expert and all around High Vibe Mom-treprenuer!

How to Overcome Overwhelm

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