Episodes
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When you reflect on 2024, what lessons did this year hold for you?
As we get closer to closing the chapter on 2024, Elizabeth Mintun shares in this episode her personal reflections of this year. She explores a strengths and resilience-based approach to mindful, sustainable intention-setting as an alternative to new year’s resolutions. She also shares a creative reflection exercise she tried with her mentor to spark some energy, joy, and clarity around the new year. Give it a try and see what comes alive for you!
Key Takeaways:
Setting intentions can offer a guiding principle that can be more sustainable over time than a punitive and shame-based goal or resolution. We can learn from our resistance to moving forward with our intentions and/or goals.Journaling can be a helpful way to set aside time for reflection and notice what emerges.Resources
Free Journal Reflection Prompts: https://www.thecalmingground.com/reflection-prompts-selfcare
Free Guided Meditation: https://www.thecalmingground.com/free-guided-meditation
Episode 63: https://podcasts.apple.com/us/podcast/63-why-were-hard-on-ourselves-and-how-to-break-the-cycle/id1704337948?i=1000679166535
Contact Elizabeth here: [email protected]
Wishing You Ease and JoyThank you for joining me on this reflective journey. May the coming year bring you growth, ease, and moments of deep connection. If this episode resonated with you, please leave a review or share it with someone who might find it helpful!
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As the days grow shorter and colder, many of us dread the winter season. But what if winter holds hidden treasures we haven’t considered? What if our mindset could be the greatest barrier to finding joy and nourishment in this season?
In today's episode, Elizabeth Mintun explores the concept of wintering. In the northern hemisphere, as we approach winter solstice - the shortest and darkest day of the year - she shares insights into how we can reframe our perspective on winter and uncover its gifts. From biological rhythms to the restorative potential of darkness, she walks you through ways to embrace this season with curiosity and intention.
Key Takeaways:
Embrace rest as a natural rhythm of the season. Try catnaps or one-minute breathing “resting” pauses during your day.Create a cozy atmosphere with candles or warm lighting.Hygge-inspired practices can bring comfort and mindfulness into your daily life.Resources
https://www.thecalmingground.com/opt-in
https://www.thecalmingground.com/free-guided-meditation
https://www.amazon.com/Wintering-Power-Retreat-Difficult-Times/dp/0593189485/ref=pd_lpo_d_sccl_1/133-3817138-6764125?pd_rd_w=8vK6U&content-id=amzn1.sym.4c8c52db-06f8-4e42-8e56-912796f2ea6c&pf_rd_p=4c8c52db-06f8-4e42-8e56-912796f2ea6c&pf_rd_r=6JQ58GNFDFGC39F0BN5D&pd_rd_wg=0H2vT&pd_rd_r=63ab5abf-a5e5-43e4-afd8-8eef0dbc6d96&pd_rd_i=0593189485&psc=1
Connect With Me!I’d love to hear your thoughts on wintering and how you plan to shift your mindset this season. Feel free to reach out:
Email: [email protected]Social: @thecalmingground on Facebook & InstagramResearch sources for this episode:
"Winter Health: How to Cope with Seasonal Depression." The Independent, 6 Dec. 2024, https://www.independent.co.uk/health-and-fitness/winter-health-seasonal-depression-light-b2646316.html.
Walton, Alice G. “Dreading a Dark Winter Lockdown? Think Like a Norwegian.” The Guardian, 26 Sept. 2020, https://www.theguardian.com/science/2020/sep/26/dreading-a-dark-winter-lockdown-think-like-a-norwegian.
Warner, Kelsey. “What Is Hygge? 13 Ways to Practice This Danish Lifestyle Trend at Home.” SELF, 2 Dec. 2020, https://www.self.com/story/practicing-hygge-danish-lifestyle.
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Missing episodes?
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What if you are already good enough, just the way you are?
In today's episode, Elizabeth Mintun delves into a profound truth: that we don’t need to be fixed. She suggests that the struggles we experience are adaptations to our own unique nature and life experiences, rather than evidence of our brokenness. Elizabeth uncovers the top 5 reasons she has found that people are unkind to themselves, offers research-backed perspectives, and shares practical ways to cultivate kindness and self-compassion.
Key Takeaways:
Many people fear self-compassion will reduce motivation. Because so many of our negative and harsh self-talk is automatic, we may not even realize when we’re doing it. Lack of self-awareness can create barriers to moving towards greater self-acceptance.Resources
https://www.thecalmingground.com/free-guided-meditation
In this episode, Elizabeth quotes from these sources:
https://selfcompassion.web.unc.edu/what-is-self-compassion/what-self-compassion-is-not/
https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/
https://sites.lifesci.ucla.edu/psych-pia/2020-10-15-using-self-compassion-to-reduce-negative-self-talk/#:~:text=o%20Self%2Dcompassion%20involves%20recognizing,will%20take%20time%20to%20cultivate
https://www.health.harvard.edu/blog/break-free-from-3-self-sabotaging-ants-automatic-negative-thoughts-202211082847
https://mindfulhealthsolutions.com/the-psychology-of-comparison-why-we-do-it-and-how-to-stop/#:~:text=Reduced%20Self%2DWorth,experience%20persistent%20negative%20self%2Dtalk
https://pmc.ncbi.nlm.nih.gov/articles/PMC2790748/#:~:text=In%20a%20study%20of%20self,the%20development%20of%20self%2Dcompassion
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Have you ever felt that a significant life change or an experience of grief and loss taught you about love or connection?
In this episode, Elizabeth Mintun explores grief with returning guest Edie Gudaitis, the CEO & founder of Edie Gudaitis Wellness. Edie shares her story and perspective on how the loss of her mother, along with other significant losses and life changes, led her to a deeper understanding of love, courage, and her connection to self and others. Edie is certified in yoga and breathwork, she is a best selling author, a meditation facilitator, and a wellness coach. Edie supports clients through retreats, workshops, public speaking, writing, and podcasting on “The Stress DETOX Podcast”.
Key Takeaways:
The wisdom beneath the layers: we can think of grief as an “onion,” a process of peeling back layers of emotions - fear, anger, sadness - arriving at love.Grief and courage: it can be helpful to understand courage as a "heart word" and how it allows us to hold fear and move through it with love.Connection beyond loss: at times being in nature and engaging in practices such as meditation or prayer can help us experience connection to ourselves and to those we have lost.Connect with Us:
We’d love to hear your reflections or stories of transformation. Share your thoughts with us @Thecalmingground on IG or Facebook or tag us on social media using #CalmingGroundPodcast.
Resources
https://www.thecalmingground.com/free-guided-meditation
Connect with Edie on IG: @ediegudaitis.wellness
Connect with Edie on LI: Edie Gudaitis
Self led programs: https://ediegudaitiswellness.com/online-programs/
Mexico Retreat: https://ediegudaitiswellness.com/international-retreats/
Workplace Wellness: https://ediegudaitiswellness.com/employee-wellness/
1-on-1 Coaching - Stress and / or Grief:
https://ediegudaitiswellnessbookinglink.as.me/schedule/3fab735c/appointment/43794315/calendar/4399336?appointmentTypeIds%5B%5D=43794315
https://www.amazon.com/Grieving-Brain-Surprising-Science-Learn/dp/0062946234
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What does it mean to live from the heart?
In this episode, Elizabeth Mintun is joined by coach, author, facilitator, and TEDx speaker Christine Samuel. Christine shares her journey of personal transformation and addresses the importance of self-awareness, curiosity, and shifting from analytical, head-centered thinking to heart-centered awareness. She explores how this approach can enable deeper connections with ourselves and others. She also offers practical exercises to embody this awareness and touches on the profound realizations that come from observing judgment and embracing the interconnected nature of human experiences.
Key Takeaways:
Awareness as a catalyst for change: Transformation begins with self-awareness and the desire to break out of habitual thinking patterns.The heart space is a place of gentle holding where all emotions and thoughts are welcome: living more often from this space allows us to navigate complex feelings without judgment, promoting deep listening and genuine connection.A reminder of our power: Christine emphasizes the power of choosing our response to experiences and owning our emotions.Resources
https://christinesamuel.ca/
https://www.innerworkmatters.com/
IG: https://www.innerworkmatters.com/
Book:https://mybook.to/theheartspace
TEDx talk: https://shorturl.at/eFSTI
Download a free chapter of the Heart Space book: https://christinesamuel.ca/
https://www.thecalmingground.com/10minute-morning-routine
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How do we cope when our daily life stressors are compounded by events over which we have no sense of control?
In today's episode, Elizabeth Mintun delves into how global uncertainty, marked by economic, environmental, and political shifts, affects our emotional and mental well-being. She explores the unique blend of grief and fear that arises when the world feels unpredictable, and addresses how to acknowledge these intertwined emotions, why they matter, and what steps you can take to navigate through them to find resilience and hope.
Key Takeaways:
Grief can feel like losing both our map and our compass. Often grief is closely linked with fear. Grief and fear can be navigated not as foes, but as indicators of what matters most and opportunities to grow stronger and more connected.Resources
https://www.thecalmingground.com/10minute-morning-routine
https://www.thecalmingground.com/reflection-prompts-selfcare
https://www.thecalmingground.com/free-guided-meditation
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What does forgiveness truly mean, anyway?
In this episode, Elizabeth Mintun dives into what forgiveness is, why it can be so challenging, and how it can be an act of self-care. The key message is that forgiveness is a process, not a one-time event, and encourages listeners to be gentle with themselves as they work towards greater peace and acceptance.
Key Takeaways:
Forgiveness is not about forgetting or excusing harmful actions, but rather an intentional decision to let go of the weight of uncomfortable feelings.Holding onto resentment can lead to chronic stress and negatively impact physical and mental health.Forgiveness is a journey, not a one-time event, so it's important to be gentle with yourself throughout the process.Resources
https://www.thecalmingground.com/reflection-prompts-selfcare
https://www.hopkinsmedicine.org/health/wellness-and-prevention/forgiveness-your-health-depends-on-it
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692#:~:text=Forgiveness%20doesn't%20mean%20forgetting,you%20go%20on%20with%20life
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Have you ever experienced an empowering feeling when quitting a path that no longer served you?
In this episode, Elizabeth Mintun talks with therapist Anne Brady about the often-overlooked strength of knowing when to quit, how flexibility can empower us, and why self-kindness is essential in our journey toward a more balanced life. In this conversation, Anne explores the art of letting go with compassion, sharing insights on how to attune to our needs, respect our personal limits, and embrace change as a form of self-care.
Key Takeaways:
Redefining Quitting: How quitting is not about failure but about making aligned choices that serve our growth and well-being. The Power of Flexibility: Ways to approach goals with openness, embracing life’s twists and turns as opportunities to pivot and reassess.Practicing Self-Kindness: How to develop a self-compassionate mindset that supports us in navigating change with less guilt, shame, and/or self-criticism.Attuning to Inner Signals: How to recognize when it’s time to shift directions, release old commitments, or take a pause for self-care.Resources
https://www.annebradylisws.com/
https://www.thecalmingground.com/reflection-prompts-selfcare
Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)
https://www.thecalmingground.com/free-guided-meditation
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Did you know that having a regular intentional morning self-care routine can create a lasting impact throughout your days?
In this episode, Elizabeth explores the research behind morning rituals and routines and talks about the way even just a simple, brief mindful morning routine in an otherwise busy morning can make a huge difference.
Key Takeaways:
Morning routines reduce stress and anxiety.A structured morning ritual (even a short one) can boost productivity throughout the day. Having a consistent morning practice can improve mood, life satisfaction, mental wellbeing, and physical health.Resources
https://www.skilledsleeper.com/rhythm?aff_sub=&aff_sub2=&affiliate_id=4249926&cookiepreview=false&noautoplay=false&nopopup=false
https://www.thecalmingground.com/10minute-morning-routine
Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)
https://www.thecalmingground.com/free-guided-meditation
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Need a few moments to relax and unwind?
As part of this week’s anniversary of The Calming Ground podcast, I am offering this meditation, which comes from Cari Beyerstedt’s interview back in October of 2023 (Episode 2).
Enjoy!
Resources
https://www.caribeyerstedt.com/
Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)
https://www.thecalmingground.com/free-guided-meditation
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It’s hard to believe that an entire year has gone by since The Calming Ground podcast was born!
What an amazing project this has become in my life. I have loved every minute of reflecting, learning, and sharing the insight and wisdom of so many people throughout this year. As part of this celebration, this episode pulled from some of my favorite interviews throughout this year on The Calming Ground podcast, weaving them together around certain central themes that emerged throughout the year.
Highlights from (in order of appearance in this compilation):
Margy Davis-Mintun ~ Episode 43Edie Guaditis ~ Episode 50 (https://ediegudaitiswellness.com/)Allison Bruce ~ Episode 25 (https://www.allisonebruce.com/)Dawn Glasco ~ Episode 27 (https://www.dawnglasco.com/)Kelli Younglove ~ Episode 29 (www.kelliyounglove.com)Cari Beyerstedt ~ Episode 2 (https://www.caribeyerstedt.com/)Caleb Tipple ~ Episode 51 (https://www.calebtipple.com/)Courtney Edwards ~ Episode 15 (www.shineandsoar.com)Aura Martinez ~ Episode 52 (www.auraemartinez.com)Anne Vainio ~ Episode 12 (https://www.avain.io/)Kelli Trinoskey ~ Episode 37 (https://kellitrinoskey.wixsite.com/website)Jodi Rose Gonzales ~ Episode 41 (JodiRoseStudio.com)Dr. Fred Moss ~ Episode 17 (https://drfred360.com/)Donna O’Shea ~ Episode 13 (@innerwild_therapy)Resources
Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)
https://www.thecalmingground.com/free-guided-meditation
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Have you ever wondered what the mind-gut connection actually means? Your gut and brain are in regular communication through all kinds of signaling within your body - so what impacts one affects the other. Have you ever felt your stomach turn because of a distressing thought? There you go!
In this episode, Elizabeth Mintun speaks with functional gut health registered dietician Naria Le Mire about the different ways that gut health and hormone imbalance can impact us. Naria shares a wealth of information in particular about the importance of considering our gut health for clarity of mind.
Key Takeaways:
Prevention in key - our bodies are offering us all kinds of subtle clues when things are out of balance. If we listen and attune, we can respond early and take care of ourselves. Oftentimes brain fog is an indication of imbalance in the gut. Addressing gut health and hormone balance can lead to a much smoother experience of perimenopause and menopause.Resources
https://www.thecalmingground.com/free-guided-meditation
https://narialemirenutrition.com
Social Media: @narialemirenutrition
Atomic Habits by James Clear
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Have you ever noticed any correlation between how you feel and the season in nature?
In this episode, Elizabeth uses the framework and foundation of qigong to explore the wisdom of fall and the element of metal, which teaches us the power of refining and letting go. As the season of autumn invites us to slow down and reflect, Elizabeth discusses how the metal element—connected to the lungs, skin, and large intestine—helps us release both emotional clutter and clutter in our physical space. You’ll also learn practical self-care tips for supporting yourself through the wisdom of the fall season.
Whether you’re seeking more emotional clarity or looking to align your self-care with the rhythms of nature, this episode will offer you a reflection on embracing change and finding peace in letting go.
Key Takeaways:
The symbolism of fall and the metal element in qigong relate to letting go and refinement.According to traditional Chinese medicine, the lungs and large intestine play a key role in processing and releasing both physically and emotionally.Simple, effective breathwork techniques can help support your lungs and emotional well-being during the fall season.Decluttering your environment can help support the process and “okay-ness” of letting go.Resources
https://www.thecalmingground.com/opt-in
https://www.thecalmingground.com/free-guided-meditation
https://www.facebook.com/thecalmingground/
https://www.instagram.com/thecalmingground/
If you enjoyed this episode, please leave a review and share what you liked about it! Your feedback helps the show grow!
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Have you ever noticed how no matter what diet or fitness regimen you might try, it doesn’t necessarily lead to a sense of intrinsic value, inner balance, or sustainable contentment in your life?
In this episode, Elizabeth Mintun speaks with author and self-discovery and empowerment coach Aura Martinez about her journey from being a nutritionist to focusing on self-discovery both within herself and for others. Aura shares how she found that, in working with people (and in her own experience), once people are able to connect with and embrace themselves more deeply within, the other wellness habits like eating and fitness, simply come naturally and easily.
Key Takeaways:
If barriers are arising as you attempt to make lifestyle shifts for your wellness, it is likely that there are underlying issues that need attending to first. Often the barriers we experience to balance and wellness within ourselves are unconscious, so it can be very helpful to reach for professional support, if it’s accessible, to identify and move through those barriers. Once we are able to address and heal from the internal struggles that are keeping us stuck, we tend to make choices in life that support and nurture our wellness and wellbeing.Resources
Website: www.auraemartinez.com
Instagram: www.instagram.com/AuraElenaMartinez
Facebook page: www.facebook.com/AuraEMartinezCoach
Youtube: https://www.youtube.com/@AuraEMartinez
Private FB group Inner GlobeTrotters: www.facebook.com/groups/InnerGlobeTrotters
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Isn’t it amazing to consider that memory and impulses stored in our body lead to many decisions we make in our lives and impact our ability to be fully present?
In this episode, Elizabeth Mintun explores the therapeutic modality of Somatic Experiencing (founded by Peter Levine) with psychotherapist Caleb Tipple. Caleb discusses his own journey that led him to get trained in this particular modality, as well as the experience and knowledge he has working with clients who have experienced trauma using this modality.
Key Takeaways:
Somatic Experiencing is a natural approach to renegotiating trauma energy energy. Nervous system regulation is a balance and harmony between the sympathetic and parasympathetic nervous system. Your body is a wonderful teacher and holds incredible wisdom.Resources
https://www.thecalmingground.com/relax-and-energize-playlist
https://www.thecalmingground.com/free-guided-meditation
https://www.calebtipple.com/
Resma Menakum: https://resmaa.com
His book My Grandmother's Hands: https://resmaa.com/merch/
Peter Levine’s books:https://www.somaticexperiencing.com/se-books
https://traumahealing.org
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What if bodies hold an innate wisdom just waiting for us to tap into it? And, what if this wisdom can be particularly potent when we slow down enough to deeply access it?
In this episode, Elizabeth Mintun takes a deep dive with Edie Gudaitis, the CEO & founder of Edie Gudaitis Wellness, into her work and personal experiences with learning to slow down and deeply listen to her body. Edie is certified in yoga and breathwork, she is a best selling author, a meditation facilitator, and a wellness coach. Edie supports clients through retreats, workshops, public speaking, writing, and podcasting on “The Stress DETOX Podcast”.
Key Takeaways:
A deeper belief drives us to maintain current lifestyle patterns. Learning more about this deeper belief can help the process of shifting these patterns. It can be helpful to ask the question: “Who were you before the world told you who you should be?” Simple, accessible practices (like breathwork) can be incredibly helpful to create significant shifts in our internal narrative and lifestyle. 5 deep breaths every morning and every night can make a huge difference.Resources
https://www.thecalmingground.com/relax-and-energize-playlist
https://www.thecalmingground.com/free-guided-meditation
Connect with Edie on IG: @ediegudaitis.wellness
Connect with Edie on LI: Edie Gudaitis
Self led programs: https://ediegudaitiswellness.com/online-programs/
Mexico Retreat: https://ediegudaitiswellness.com/international-retreats/
Workplace Wellness: https://ediegudaitiswellness.com/employee-wellness/
1-on-1 Coaching - Stress and / or Grief:
https://ediegudaitiswellnessbookinglink.as.me/schedule/3fab735c/appointment/43794315/calendar/4399336?appointmentTypeIds%5B%5D=43794315
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What if by paying attention to what and how we eat, women could improve their experience of the peri and menopausal stages of life?
In this episode, Elizabeth Mintun talked with chef Christine Van Bloem. Christine shared her journey through professional and personal hardships that led her to shifting her nutrition to improve her wellbeing, and then inspired her to help others on their journeys. Christine particularly talked about her focus on lifestyle and nutrition to help alleviate symptoms for women in perimenopause and menopause.
Key Takeaways:
Nutrition that focuses on weight loss tends to not be as sustainable. Small shifts in eating (portion size rather than cutting out sugar, for example) tend more sustainable over time. The Mediterranean diet offers wonderful benefits and can be relatively easy to adopt.Resources:
https://www.thecalmingground.com/mindful-living-challenge
https://emptynestkitchen.com
Facebook: @emptynestkitchen
Instagram: @theemptynestkitchen
https://www.thecalmingground.com/relax-and-energize-playlist
https://www.thecalmingground.com/free-guided-meditation
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What does it mean to live in a mindfully embodied way?
In this episode, Elizabeth Mintun speaks with guest Linda Zurak, a trauma-informed Somatic Movement Educator, therapist, and embodiment coach. Linda’s primary vision in her work is to inspire others to live beyond their perceived limitations. Linda talks about both actionable steps that you can begin to practice now to increase your connection with your body, as well as her own journey that brought her to this work.
Key Takeaways:
An important key to living more mindfully is offering ourselves permission and acceptance to be as we are. There is a great emphasis in our society to focus externally; somatic work is about also connecting internally with the “inner landscape” and noticing what is happening within. This is as important as what is happening externally in embodiment work.Resources:
https://lindazurak.com/feel-free-in-relationships/
https://www.facebook.com/lzurak
https://lindazurak.com/
https://www.instagram.com/lindazurak?igsh=MWpyZjhzNGpkbnpodg%3D%3D&utm_source=qr
https://www.thecalmingground.com/relax-and-energize-playlist
https://www.thecalmingground.com/free-guided-meditation
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Fear is a natural, protective response, often trying to keep us safe from perceived dangers. But what happens when our fears become blown out of proportion and start guiding our decisions in ways that don’t serve us?
In this episode, Elizabeth Mintun explores a reframe of many fears as shadow puppets - seemingly ominous and large, when so often they are projected from situations or things that are not actually as large or threatening as they seem.
Key Takeaways:
Naming the fear can help create mental distance between the situation and the fearful emotion. Noticing what is happening non-judgmentally can be very useful in practicing compassion and managing/navigating the fear. Body-based relaxation strategies can help!Resources:
https://www.thecalmingground.com/free-guided-meditation
https://www.thecalmingground.com/relax-and-energize-playlist
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Imagine a life where your potential is no longer confined by limiting beliefs.
In this episode, Elizabeth Mintun speaks with returning guest Dawn Glasco, a community engagement strategist, speaker, author, and consultant. Dawn shares her journey - the empowering path of shedding the restrictions of limiting beliefs and conditioning, trusting the process, and the key role spirituality has played in her journey.
Key Takeaways:
We all receive messages about our limitations due to our upbringing, gender, socio-economic status, roles, appearance, etc. These limiting beliefs can be very restrictive and cause us to believe that we cannot follow our dreams. Trusting and listening to our intuition can serve as a guide along our journey in life. Practicing gratitude towards yourself for all the little steps you’ve taken in your journey can help honor your presence, your process, and foster trust and appreciation in yourself.Resources:
https://www.dawnglasco.com/
https://www.thecalmingground.com/free-guided-meditation
Interested in hearing the first interview with Dawn? Check out episode 27.
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