In this episode, Dr. Cindy Bautista-Thomas invites you into a 10-minute guided meditation to welcome the season of fall as a time to release, reassess, and realign. Using the imagery of trees and falling leaves, she guides you to let go of what no longer serves you, breathe into clarity, and embrace the beauty of change. The episode closes with reflective journaling prompts to help you ground your intentions for the season ahead.
Perfect for anyone seeking calm, renewal, and a gentle reminder that letting go makes space for growth.
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In this episode, Ancy uncovers some dangerous myths that quietly sabotage our self-care journeys. You’ve probably heard some of them before—“Self-care is selfish,” or “It takes too much time” But what if each of these beliefs is actually a barrier to healing, growth, and balance? We’ll unpack why these misconceptions persist, how they damage our well-being, and what it looks like to reclaim self-care as a consistent, empowering practice. If you’ve ever struggled to carve out time for yourself, or viewed self-care as a luxury rather than a necessity—this conversation is for you. Let’s reframe the narrative and build a new framework rooted in self-compassion and wellness!
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In this episode, Dr. Cindy invites you into a grounding meditation followed by a soulful exploration of writing as a radical act of self-care. Through storytelling, reflection, and powerful writing prompts, Dr. Cindy shares how journaling, poetry, and creative expression can become sacred tools for healing, clarity, and restoration. You’ll be guided to release tension, tune into your emotional landscape, and begin a personal writing ritual that centers your truth and your well-being. Whether you're new to writing or returning to the page, this episode offers a gentle and empowering path to self-discovery - one word at a time.
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Stop ‘shoulding’ on yourself and others—peace begins when expectations end-
Do you catch yourself thinking, “I should’ve known better” or “They should’ve supported me”? You’re not alone. In this episode, Ancy Lewis unpacks the hidden weight of “shoulds”—those quiet, guilt-laced expectations we place on ourselves, others, and the world around us. From self-care to relationships, we explore how these thoughts sneak in and chip away at our peace of mind, and more importantly, how to reframe them with compassion. If you’ve been feeling overwhelmed or stuck in self-blame, this episode offers a breath of fresh perspective and a little more grace.
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Feeling the weight of old regrets or being hard on yourself lately? You are not alone. In this episode, Dr. Cindy invites you into a gentle and powerful conversation about forgiveness - starting with the most important kind, the one you give yourself. Together, we explore how self-forgiveness is a sacred act of self-care that opens the door to healing, clarity, and peace. With reflective questions, soul work, and a grounding practice, this episode will help you release what no longer serves you and remind you of the freedom that comes when you choose you. Tune in for a moment of reflection, restoration, and real talk from the heart.
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In this episode, Ancy Lewis explores the often-overlooked grief of losing a non-romantic relationship. Most people don't discuss this kind of loss because it doesn't receive the spotlight that romantic relationships do. However, it can still be quite painful. Whether it's a friendship, mentorship, family member or professional bond, these losses can leave a profound impact. Ancy shares practical self-care strategies to process emotions, rebuild your sense of self, and find closure. Tune in for a thoughtful and empowering conversation that will help you navigate this unique journey of healing with compassion and resilience.
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In this episode of Self-Care to Success in 15 Minutes or Less, we explore how to cope with the loss of a romantic relationship through a healing-centered and self-care lens. Breakups can be painful, but they also offer a powerful opportunity for self-discovery, emotional awareness, and growth. I’ll guide you through strategies to honor your emotions, rebuild your sense of self, and establish boundaries that support your healing journey. Whether you're in the midst of heartbreak or seeking tools for future resilience, this episode will help you navigate loss with self-compassion and intention. Tune in and take the first step toward healing and wholeness.
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Anger is a normal and important human emotion. However, long term surges of anger can affect your mind and body. Controlling, managing, and making peace with anger is an important part of self-care. The point of self-care around anger is not to throw it out or stuff it. Ancy Lewis will guide you in learning what message your anger might be trying to share with you. Learn about the purpose of anger, how it can be helpful and practice steps to making peace with anger. When processed in the most beneficial way, anger can be a tool for learning about yourself and growing the healthy parts of you.
Feeling discouraged about unmet goals from last year? You’re not alone! In this episode, we explore how to reset your mindset, reflect with gratitude, and set meaningful intentions for the new year. Learn three practical steps to embrace self-compassion, reframe your goals with quarterly milestones, and ground yourself in the lessons learned along the way. Tune in for a quick burst of inspiration and actionable strategies to make 2025 your year of growth and success!
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In this follow-up episode, we continue our exploration of self-care and relationships, focusing on how to improve the quality of our connections with others. This episode has posed some questions that will help you understand how you and others “show up” and contribute to the health of the relationship.? Are you nurturing a healthy relationship by keeping in touch and checking in regularly? We’ll discuss the importance of being in tune to the other person and making your needs and wants known. Explore the concept of making “healthy deposits” into your relationships. Tune in and learn how to create relationships that are both fulfilling and resilient.
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As a parent, setting boundaries and establishing new routines is essential for maintaining your mental and emotional health. In this episode, Dr. Cindy discusses how to navigate major life transitions like sending kids to college, adjusting to an empty nest, or welcoming a new baby. Tune in for actionable advice on creating healthy boundaries and integrating self-care into your parenting journey.
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In this episode, we dive into the next step of your self-love journey: building and nurturing relationships with others. Relationships are all around us, and they play a crucial role in our happiness and well-being.
Many people express feelings of upset or grief over their relationships and it takes a toll on their emotional health. We touch upon the Harvard Study of Adult Development which is the longest-running study on happiness.
Join us as we take an inventory of our relationships and learn how to foster connections that bring joy and support into our lives. Whether you’re looking to improve your current relationships or build new ones, this episode offers valuable advice and practical tips to help you on your self-care journey. Tune in and discover how to learn which relationships feed you and which deplete your self-care.
Discover how building and nurturing a community can be a powerful form of self-care. In this episode, Dr. Cindy explores the different types of communities—personal, professional, and virtual—and offers practical tips for creating and sustaining meaningful connections in your life. Whether it’s through retreats, workplace groups, or online spaces, learn how to cultivate a supportive environment that enhances your well-being. We are also excited to share that we have been featured in Feedspot as one of the top 30 best self-care podcasts. We ranked #12. We were also featured in Feedspot as one of the top 70 best 15 minute podcasts. We ranked #17. Thank you listeners for your confidence in our podcast. Keep sharing this knowledge with your friends and colleagues.
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The skill of managing expectations is a big part of self care. We don’t realize our expectations can affect our mood and how we feel about others. In this episode, Ancy breaks the difference between having low standards and managing expectations. We do not have to give up high quality standards to manage expectations. We can work towards the best while managing what to expect along the way. When we manage our expectations, we can keep our peace of mind, our emotional state steady, and still go after our most exciting dreams. Listen and learn in this episode how managing expectations can help your self- care and enhance your well-being.
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In this episode Dr. Cindy unravels the transformative power of feedback as a key element of self-care. She will discuss the art of giving and receiving feedback, exploring how it acts as a catalyst for personal and professional success. Dr. Cindy shares quick and effective strategies to integrate feedback into your daily routine, turning it into a powerful tool for nurturing your well-being.
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The relationship you have with yourself determines how other relationships show up in your life. How you appreciate and treat yourself also affects your emotional and physical well-being. This podcast episode goes into one of the strongest foundational components of self care. That is, how we engage in self-love and how self-love influences our life. Very simple and practical ways to start building self-love are also shared. Take this moment in the name of self-love and start pouring into you by listening to this episode. Sometimes, saying “I love you” needs to start with you.
We all struggle with resistance to what may be best for us. Sometimes, we may not practice what we preach. Recognizing when you are in that place, is the gift of Self-awareness. Self-awareness around self-care is essential in order to take inventory of your areas of growth as well as areas where you may not be thriving. Ancy and Cindy have a candid conversation around their specific areas of resistance around self-care. They share how, they too, struggle with resistance and how self-awareness allows a path to get back on track.
Listen to their candid confessions and you may resonate with your own areas of resistance and learn how to get your self- care back on track !
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Loss is part of life. Loss hurts, and grieving a loss is self-care that heals! COVID-19 presented many losses for our global community. We lost a lot of what we knew, from normalcy to loved ones passing away. Many organizations are facing loss and impacts to their workforce even today. When we do not allow a grief process to unfold, emotions may remain stuck and can cause problems and hindrances to our lives. Allowing the grieving process, and incorporating recovery tools into the grief process, promotes healing, transformation, and impact! In this episode, Ancy discusses 1. Types of loss that might have an impact on you (loss is not always a loved one passing away) 2. An emotion, that when processed, can promote healing and 3. One endeavor that might help you, and benefit those around you as you process your loss. You are 15 minutes away from these insights! Listen in to find out more…
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In this episode, Dr. Cindy dives into the wonderful world of mindfulness with a focus on the "Body Scan" practice. Discover how this simple yet powerful technique can benefit your mind, body, and soul wellness. In just a short time, you'll learn the essence of the body scan, how it works, and why it's a game-changer for your overall well-being.
Through gentle and soothing guidance, Dr. Cindy will lead you through a practical body scan session. Tune in, take a break from your busy day, and join us as we explore the art of self-care and mindfulness. Reconnect with your body, release tension, and embark on a path to success through self-awareness and inner balance.
This episode is perfect for both beginners and experienced practitioners looking to refresh their mindfulness routine. Invest just 15 minutes in yourself today and unlock the secrets of a happier, healthier you. Get ready for Dr. Cindy to guide you on a transformative journey of self-care and mindfulness.
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Self-care sometimes gets a bad reputation. There are myths that self-care is costly, inconvenient, or time consuming. In this podcast episode, Ancy introduces you to a simple self-care practice that you can squeeze into even the busiest day. It doesn’t take much time at all and has benefits for your mind, body and brain ! As you practice this, it becomes part of your day, and can promote resilience. This technique is called “savoring”. It is an aspect of mindfulness that allows you to take in all aspects of a good experience and lights up the reward centers of your brain, making you feel good for longer. How it differs from traditional mindfulness practices is that you can savor a past, present, or future moment. This allows you to retrieve the good whenever you want it, or need it. Give it a try, practice it regularly, and see how it could improve your day, your week, and eventually your life!
