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 prompts
Deb's Instagram page
Heart Centered You website
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
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:
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.com
Adriana 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 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 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:
Science of Sleep
Sleep Foundation.org article
Sleep Diary PDF
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 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,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:
Follow Jillian @collectiveenergiesfitness on instagram!
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
Rick Hanson's Website
Just One Thing on Amazon
Email Deb at Deb@heartcenteredyou.com for:
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 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 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:
Sage (full kit) for Ritual
Song for Liberation (Om Namo Bhagavate by Deva Primal)
Insight Timer App ( deb's profile)
Doterra Essential Oils
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 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:
Topics by Timestamp:
3:00 background for why this book is needed
5:25 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 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!
Do Less by Kate Northrup
Kate's Website
Blue Light Glasses by BluBlox
Monday Hour 1 by Brook Castillo
The Life Coach School Podcast by Brooke Castillo
Email me deb@heartcenteredyou.com to get your own PDF's of:
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 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:
Story of Ganesha
Deva Premal's Om Gam Ganapataye Namanha
Crystal Muse Book
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 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:
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 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 had the chance to sit down with Dr. Karen Aronian, Founder of Aronian Educational Design. Karen, a past NYC school teacher and College Professor, creates learning spaces, programs and staffing for schools, hospitality brands and private clients!
I met Karen as a fellow Montessori Parent a few years ago and knew she would be the perfect person to talk about all things HOMESCHOOL as we return to this new school year with many of us doing online learning or hybrid models.
In this episode, Karen and I talk about the obvious challenges this year presents, the mindset reframes needed to embrace the challenges and new normal. We also talk about the practical action steps parents can take to set their homes up for a successful school year- at any age.
Important takeaways by time stamp:
2:37 Karen introduces herself and gives some background about what led her to this career and passion.
4:46 What does Educational Design mean?
9:10 Helping parents adjust to new environment: How do we mentally prepare and what resources do we have?
17:00 3 pieces of advice on managing the stress of everyone being at home throughout the entire day
30:44 Actions steps for turning your home a learning environment
42:00 Proactive investment of LISTING (learning spaces, snacks, free time activities...)
46:30 How to create some practice for returning to school
51:00 Growth and bandwidth- Investing in YOU so you can hold space for the family
53:40 How does Karen Find Her Freedom?
Connect with Karen:
Visit her website
Follow her on Instagram @drkaronian
Watch her latest interview from abc10 News
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 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 had the pleasure of speaking with Nicole Rios, an experienced body worker, intuitive transformational healer and fitness and wellness coach. We sat down to talk all things epigenetics...the study of gene expression that allows us to take more ownership over our wellbeing.
Nicole reversed her Cancer diagnosis within 6 months with just a few focused lifestyle changes and she's been blending her knowledge of the physical and spiritual world ever since to help clients release old programming, emotional patterns, injury and disease. Through massage, movement, visualizations and behavior/programming identification, she can guide YOU to find your freedom and live with more vitality than before.
Tune in as we talk about how to use this science in your everyday life, why it's so beneficial, the assumptions we've been making about our body's and what chronic injury/illness can mean from a holistic standpoint.
Some key points by timestamp include:
8:58 Nicole defines Epigenetics and the "old'' school of thought
11:50 Body WANTS to be healthy and why we're making it hard to achieve
17:25 Why mindfulness is so important when it comes to epigenetics
20:57 Helpful Metaphor and Parenting!
27:04 Assumptions we make
33:50 Lifestyle Choice examples
40:16 How do you change a mindset to get unstuck?
45:20 Other holistic health modalities to compliment your path to wellbeing
47:45 Chronic Injury: physical vs spiritual outlook
55:00 owning what box you're creating for yourself- dare to envision!
58:17 How does Nicole find her freedom?
1:03 Connect with Nicole via email: fuelforinspiredliving@gmail.com
or follow her on Instagram
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 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.
Check out all the ways Heart Centered You-niversity can support YOU!
In this week's Episode, I'm sharing one of my favorite spiritual practices....ANGEL CARDS!!
Angel cards have supported me through some of the most difficult and uncertain times and have been a daily source of wisdom and inspiration ever since. Join me as I dive into what they are, how they work, what makes a supportive reading and an example of what a reading looks like so you can start a practice all your own!
Episode by time stamp/What you'll learn:
1:30 I talk about Kyle Gray's Decks and how much I love his work. Connect with Kyle or grab one of his decks on amazon.
Keepers of the Light is my favorite.
Kyle's Website
Kyle on Instagram
3:00 What are Angel Cards? Guardian angles, a bridge connecting us...
5:40 How do Angle Cards work? Energy and elements of a reading
7:50 Free Will and giving permission to the Angels
10:00 Angels are multi-dimentional beings
11:15 Mindset when pulling cards
13:40 Bonding with you cards
14:50 2 types of spreads...single card and three card spread (Strength, Heart, Challenge)
19:25 Real time Angel Card Reading with Deb....ISIS, magic Manifesting
For anyone who would like to learn more OR get a complimentary Reading with Deb, use this link to book a 20 min session. 40.00 value, FREE to you....A thank you for supporting the Find Your Freedom Podcast.
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 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:)
Schedule your FREE Discovery Call with Deb: Share your story, ask for advice, let your thoughts exist somewhere outside your head.
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Check out all the ways Heart Centered You-niversity can support YOU.
Today I am highlighting my favorite takeaways from WOLFPACK by Abby Wambach.
Wolfpack is a book encouraging women everywhere to venture off the path, let go of old rules and change the landscape of their lives and the world. As an olympic gold medalist, world record holder and co-captain of the 2015 woman's world cut Team, Abby knows a thing or two about leadership and sisterhood.
What you will learn in this episode:
Purchase Wolfpack on Amazon
Check out Abby's Website for gear, videos and inspiration
And stay tuned for Abby's Young Readers Edition of Wolfpack coming out in Oct 2020
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 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:)
Schedule your FREE Discovery Call with Deb: Share your story, ask for advice, let your thoughts exist somewhere outside your head.
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Check out all the ways Heart Centered You-niversity can support YOU.
This week I bring you answers to the question: Why is it so important to invest in rest and recovery and how does it relate to high performance?
You'll hear from three experts about how investing in rest can benefit YOU as recovery relates to athletics, parenting and mindfulness.
Guests on today's episode:
Jillian Curley
Sports Medicine and Neuromyofascial Therapist, intuitive Life Coach and Fire Reiki Practitioner. Jillian talks about what happens in your body when you don't take time to recover from the stress of your workouts and why its so important to prioritize rest!
Follow her at @collectiveenergiesfitness on instagram
Sarika Mahtani
Communication Coach and Speech and Language Pathologist. Sarika works with families to help them see the potential in every child and talks to us today about why rest and recovery is something us parents need to both invest in AND model for our children!
Follow her at @sarikamahtani on instagram or visit her website
Darren Cockburn
Multi-faith Author, Teacher and Coach who helps online mindfulness/meditation teachers grow their businesses. Darren takes us through suggestions of various meditation styles and encourages us to take time out each day so that we can sleep better, improve our immune system and heal dormant emotional wounds.
Darren recommends his body awareness practice and a Yoga Nidra practice from Lynn Holloway.
Follow him at @darren.cockburn on instagram and @darrencockburn on insight timer.
Additional Commentary from Deb
Taking cues from Emily Fletcher of Ziva Meditation, I review:
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 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:)
Schedule your FREE Discovery Call with Deb: Share your story, ask for advice, let your thoughts exist somewhere outside your head.
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Check out all the ways Heart Centered You-niversity can support YOU.Show more...
Your energy is your most precious resource and with a little knowledge and commitment to self, you can cultivate a wellspring of energy to fuel your biggest goals, find patience when you need it and avoid the burnout that often comes after pushing too hard and giving too much of yourself.
Follow along with me as I talk with Kristi Britto and Jessica Corbin of Sorce- an up and coming company dedicated to solving the human energy crisis! We talk everything Heart Rate Variability....the primary way to measure, track and treat the nervous system of individuals and organizations alike.
What you'll learn in this episode:
More about today's guests:
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 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:)
Schedule your FREE Discovery Call with Deb: Share your story, ask for advice, let your thoughts exist somewhere outside your head.
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Check out all the ways Heart Centered You-niversity can support YOU.
Did you know that language has the power to re-train your brain to bypass your stress response? Just by changing the words you use to self talk or assess a situation can change the trajectory of your path.... one of a fixed or growth mindset.
What you'll learn in today's episode:
2:57 Defining Growth Mindset vs Fixed Mindset
5:45 Why the difference matters: it changes what people strive for, their meaning of success/failure, the richness of their relationships and connection.
9:42 Overview of Growth vs Fixed Mindset Chart by Carol Dweck
15:42 Classroom Study
21:40 How language impacts everything: Action steps for using language to foster growth mindset in your life
22:42 The Power of Yet
24:44 Process Praise over Product Praise
29.27 Creating sentence stems when giving compliments or feedback
-I noticed how...
-Have you considered?...
-I admire how....
-Look how much progress you made...
31.45 Connecting mindset to shame...how shame hijacks the limbic brain
34.10 Shame vs Guilt, Humiliation or Embarrassment
36:00 Example of language that leads to shame proneness and fixed mindset
Explaining how guilt can be a catalyst for meaningful change
39:20 4 Language suggestions for self talk that inspire growth mindset
-Notice when you start blaming people for making you feel bad
-Notice when you get overly defensive, angry or dismissive
-Notice when you are self deprecating with humor or self worth
-Using affirmations
50:45 Some personal examples of my own affirmations to get you started.
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 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:)
Connect with Deb
Schedule your FREE Discovery Call with Deb: Share your story, ask for advice, let your thoughts exist somewhere outside your head.
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Check out all the ways Heart Centered You-niversity can support YOU.
More and more studies are showing that human beings have the ability to continue to improve brain function throughout life. Our episode today is here to both highlight how we can foster this improvement and show how, as parents, we can better understand just whats going on in our child's brain from birth to age 25.
What you will learn:
3:28 Overview of brain development
4:47 The limbic Brain and Pre-Front Cortex order of operations
6:18 The 4 ways the brain evolves ( myelination, synaptic pruning, increased connectivity and executive function)
11:37 Lisa Wimberger Analogy of PFC as a diva/high performance car and what the PFC needs to turn on!
28:58 What hinders the PFC development
30:30 Tools and support that activate PFC so you can support your child's journey to independence.
32:25 Recommendations from Birth-4 years
34:18 7 steps to navigating tantrums from http://www.parentingforbrain.com/
47:56 Tantrums are a normal part of child development and essential for building the higher thinking skills they need as adults
49:51 Elementary Years Activity recommendations
1;00:00 Teen Years Recommendations- in addition to new list, everything applies from Elementary but can tweak as needed to engage older kids
1:05:20 Early 20's Recommendations: focus on mindfulness
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Resource discussed in this episode:
Lisa Wimberger, The Neuroscultping Institute
Question Jar PDF
Rose Thorn Bud PDF
52 List Project, Moorea Seal
Lumosity App
Cards against humanity or Not Parent Approved ( kiddo version)
BONUS: 25 Mindfulness Activities for kids
Connect with Deb
This week I gathered insight from a few of my favorite coaches and online teachers in the health and wellness industry to talk about the idea of imperfect action: what it means to them, how it shows up in their life, results, growth and lessons it's taught them.
Join me and Flow Trandu, Solveig Pedersen, Andrea Robinson and Destiny Spurrell for a catch all that will leave you thinking more about how imperfect action can help you grow and build upon your life!
Time stamps of each interview soundbite:
3:38 Flow Trandu, Trainer, motivator and owner of Flow Squad Fitness
-Imperfect action and Fear
-Follow Flow @mma_goat_flow
2:23 Deb's Comments
8:44 Solveig Pedersen, Life, Love and Leadership Coach, helping clients transform themselves and the world.
-Imperfect action and using your intuition
-Follow @solandheart, website: http://www.solandheart.com/
13:02 Deb's Comments
15:15 Andrea Robinson, Personal Trainer and Online Health Coach
-Imperfect Action and the beginner's mind
-Follow @andrearobinsonfitness
19:54 Deb's Comments
23:36 Destiny Spurrell, Naturapath and Co-Founder of Soul Spark taking women from tired and done to energized and soul sparked by addressing energy on the level of body, mind and soul.
-Imperfect action and alignment
-Follow @soulsparksisterhood and/or download FREE guide to rebuilding energy HERE
28:07 Deb's Comments
31:32 Review and Call to Action!
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This week's episode comes at a time when everything seems to be changing. The world knows more chaos than ever before and it can take a toll on just about every aspect of life.
The Find Your Freedom Podcast is here to help you find the awareness and tools to navigate through change. It's here to guide you, inspire you and support you as you ask new questions and confront new circumstances and perspective.
Listen in as I discuss one of the biggest hidden influences dictating our thoughts, decisions and actions- especially in times of stress. Implicit Bias: a subconscious tendency that looks to your past, your peers, your teachers, your unique exposure to life, and uses that lens to form your interpretations of life without you even knowing it. We all have it and we can all use mindfulness and our brain's neuroplasticity to re-train our brains IF and WHEN we want to!
3:15 Defining implicit Bias
4:25 Explicit vs. implicit
5:37 connection to neuroscience via our subconscious
6:13 Dispelling myths
9:00 Neuroplasticity and new associations
9:50 acknowledgement of bias
10:15 Examples of implicit bias effects when gone unchecked (red lining, mortgage lending, classrooms, interviews, loans, law enforcement, disaster response...)
12:18 Bias can be unlearned, we have a say over how we process information
14:40 1st way you can use neuroplasticity to dissolve bias that doesn't serve: Breathwork
17:24 2nd way...looking at a photo of someone doing things not typically associated with their age/race/gender
20:30 3rd way...Educate yourself by exposing yourself to new authors, documentaries, music, thought leaders...
21:40 4th way...move through your fear by going back to your intention. Action is scary, but when you start the conversations, take the first step, your fear gets reprogrammed into excitement, and that excitement can turn into enthusiasm.
27:55 Reference: Neutralizing Failure (Episode 30)
28:30 5th way...Get comfortable being uncomfortable.
I share a personal example of realizing my own bias and the pain/discomfort i had to sit with and acknowledge.
34:00 Review and how this knowledge can help us become allies for underrepresented communities.
34:26 Allyship from Aja Barber:
-Starts with accountability and trust
-Acknowledge how you've benefited personally and process your place
-White fragility and doing the right thing
37:35 Tuning into yourself with Michael Beckwith
-What are yoru strengths? What is your expertise? Find your inner authority
Links discussed in episode
2017 State of Science implicit Bias Review
Michael Beckwith website and Michael Beckwith Instagram
Aja Barber Instagram post
MTV Bias Cleanse
Breathwork Meditation
White Fragility by Robin DiAngelo