Episodes
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Welcome back to another episode of Eat Girl Eat. In this episode, we’re discussing how our habits come out on full display when we’re burnt out or stressed. It can feel like the worst time for our habits to come out to play, but the truth is this is something almost everybody goes through under difficult circumstances.
When you’re experiencing this for yourself, practicing self-compassion is key. It can be tempting to jump right into trying to change, but accepting whatever shows up without beating yourself up about it is a much more freeing approach.
Topics covered in this episode:
The common thing that happens when we hit a point of burnout. A sign that you can give yourself permission to take a break. How our mindset shifts when we’re tired and why it’s normal. Why it’s important to practice self-compassion. Natural reactions to thought storms and added stress. Knowing what you're deserving of and honoring that. The human needs we have that remain consistent over time. Why it’s important we understand our needs and nurture them. How removing self-judgement allows us to better meet our needs. A reminder that we can make it through every moment, even the tough ones. Why it’s easy to get caught up in our minds when times are tough. Our unconscious expectations and why they don’t really exist. How we can remind ourselves that there really are no problems. The ways animals teach us to be present in our own circumstances. What to give yourself right now if you can’t go on holiday from your problems.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
Email Sarah: [email protected]
Email Maria: [email protected]
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Today’s episode of Eat Girl Eat is all about the big D: disappointment. This is a topic that has been coming up in conversation very often recently. Disappointment is a part of everyday life, and we all feel it when we have an experience that doesn’t meet our expectations, or when we don’t meet someone else’s expectation of us.
Any strong emotion that stirs inside us creates energy that needs to be directed somewhere, and such is the case with disappointment. “Disappointment” is a loaded word and emotion. Learning how to release the emotions in a healthy way is vital to healing the relationships you have with others and with yourself.
Topics covered in this episode:
Why fear of disappointing can be so misleading. Why using the word “disappointment” itself gives it more weight. How assumptions play into our experience. Why everyone experiences disappointment differently. The importance of recognizing it is just a word. How our own narratives play into creating meaning. How disappointment plays into eating and weight. What to do when you get caught up in the meaning. Why you don’t have to self-sabotage when you have negative feelings. How to look at disappointment objectively. How trying to avoid disappointment drives unhelpful behavior. Why setting expectations can set you up for disappointment. Why you should release yourself from meeting others' expectations. What to consider if you disappoint another person. How to recognize choice as a pathway out of struggle.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
Email Sarah: [email protected]
Email Maria: [email protected]
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Episodes manquant?
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We all know the old saying, “when life hands you lemons, make lemonade.” Well, what if the lemons life hands us are rotten? What if we are unable to make a good situation out of a bad one? This is a theme that has been popping up in the community with frequency lately.
This is often when our disordered eating and other maladaptive coping mechanisms show up and try to take over. The question is, when life hands you rotten lemons, what can you do instead? The truth is that we don’t always have to make a bad situation good, and that a lot of our healing can take place when we learn to accept our circumstances instead of trying to change them.
Topics covered in this episode:
The power of simply acknowledging the rotten lemons. Why acceptance of the situation can be so healing. How to identify rotten lemons appearing in your own in life. Why these experiences are unavoidable. Where they often tend to show up. How rotten lemons can manifest in your mood. How your narratives about the lemons can hold you back. Why it’s so hard to not get pulled into “fix it” mode. Why adding sugar isn’t always the answer to the problem. The role of showing empathy to yourself and others. Why it’s actually okay to have a pity party sometimes. The value in making space to feel your emotions. How showing yourself grace makes space for curiosity. Why setting expectations can be self-sabotaging. How this all relates to poor coping habits. The importance of being comfortable with discomfort.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
Email Sarah: [email protected]
Email Maria: [email protected]
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Today’s episode is an enlightening one for those impacted by stressful triggers that lead to unhelpful, food-related coping mechanisms. Maria just got back from a three-week trip in Italy, a country known for its attractive culinary landscape.
Maria also took a trip back in 2014 to Italy, but returned this time with a completely different mindset. While she was more restrictive with her diet in 2014, when she returned home she found her jeans didn’t fit anyways. This time around she decided that she would be accepting of herself and respond to her experiences with curiosity instead of restriction.
Topics covered in this episode:
How being mentally flexible will increase the joy of travel. The number of hours a day that Maria spent eating and drinking. How lifestyle can affect the eating patterns in other cultures. Why food freedom doesn’t always mean gaining weight. Where Maria had the best lasagna of her life. How food curiosity helps you embrace the small details. Why focusing on restricting can be self-sabotaging. How to trust your body and enjoy the sensory experience. Why recognizing your natural adaptability supports your growth. How fighting against the current can lead to maladaptive coping. Why you should make space for imperfections in your bliss. What you can do if you find yourself getting caught up. How our minds distract from stress with food or restriction. How to reframe your thinking to give you a more objective experience.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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On this episode of Eat Girl Eat, we’re continuing the conversation around vacation. Specifically, navigating thoughts and conversations around your body and food during your summer holidays. While difficulties may arise, it’s also a great opportunity to try the “so what” approach.
So what about how your body looks? So what about the clothes you wear? So what to the family members who try to have a say in what you eat or don’t eat? Learning to assertively respond to unwelcome comments can help you get through the experiences that could come up for you on holiday.
Topics covered in this episode:
The questions Sarah and Maria have received around vacations. What our summer holidays shine a spotlight on. An easy way to approach (and avoid) unhelpful conversations. Why you shouldn’t worry about saying or doing the right things all the time. The types of approaches that may or may not work for you. How grounding yourself can help you deal with vacation obstacles. Our limited understanding of the human experience. Why it’s important to respond in ways that feel right for you. The way other people’s minds become externally vocal on holiday. Why we don’t need to be best friends with our minds. What to do with the parts of this episode that resonate with you. How getting caught up in our own perspective can trip us up. The way our minds tend to generate problems (and why it doesn’t matter). The power of simply saying “so what.” What you might find when you step into the moment on your holiday.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Around this time of year, many people are preparing to take a vacation. This can bring up a lot of anxiety and worry about how they’ll manage situations as they arise on holiday, whether that’s internal thoughts, habits, or experiences with others.
Being out of routine can make you feel a loss of control. But in the midst of it all, you’re still always okay. It feels risky, but it can also be manageable if you take it one step at a time. The truth is we don’t need control as much as we might feel we do.
Topics covered in this episode:
Why people often seek support in their relationship with food pre and post vacation. How food struggles on a trip can present themselves. How our stories can influence our holiday experiences. Why opening up to experiences as they come can be useful in navigating stress. Recognizing opportunities to be in the moment on holiday. Why letting go of routine can feel difficult (even though we’re designed for change). The idea that we don’t actually need control in our lives. What our mind says we need versus what we actually need. The human tendency to personalize what’s not personal at all. How our behavior gives power to our thoughts. How we all practice projection on some level and what this means. The human desire for repetitiveness and consistency. The importance of daring to step into free flow, especially while on holiday.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Today we have a unique episode for listeners. We share a live coaching session of Sarah and Maria to provide a window into a real, raw, vulnerable experience so that you can see how this type of coaching unfolds. This episode will show you that your mind dictates your emotions, not your circumstances.
Maria recently moved, and it was a bigger undertaking than she had anticipated. The many renovations being done, coupled with having everything stored in a pod in the driveway, led to feelings of overwhelm. The compulsion to relieve the anxiety by taking some kind of action instead of being with the feelings is the same one that makes us feel like we need to go to the gym or engage in other unhelpful behaviors.
Topics covered in this episode:
Why we push ourselves to such unhealthy limits. Balancing the needs of your body with the needs of your mind. Why your mind leans into judging your actions. How maladaptive mental scripts are created. What you can do to interrupt the maladaptive scripts. Why avoiding your feelings only leads to even more disharmony. How a coach can help you see your thoughts objectively. The significance of unpacking the stories we tell ourselves. How to identify our patterns of thinking, and what you can do to interrupt them. What is behind the obsessive thoughts that hijack our minds. How to accept the experience without changing it. How “shoulds” and rules get in your way. Why our minds' intentions are always good.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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This episode continues on with our exploration of acceptance. Specifically, the stickiness that exists in the space between acknowledging that acceptance is the destination, and the confusion behind how to actually get there. This is not something you do once, but rather an ongoing challenge to face on a daily basis.
What do you do in the process to move toward acceptance of the weight you are at; of the body you are in? How do you move toward the goal? It can be frustrating or discouraging to navigate the space in between. Once you learn the tools to help you move forward, you can endure the emotions that come up and then let things go to let things flow.
Topics covered in this episode:
Why acceptance does not equal complacency or happiness. Learning to create space for whatever is right now. The value in embracing the messiness. How shame and guilt hold you back from acceptance. Acknowledging it’s okay not to be okay. Opening up to what the moment offers you. Where the struggle really comes from. Understanding all emotions are a part of the human experience. Using curiosity as a pathway to continue forward. Why your habits create a mind that is quick to judge. How your mind is trying to protect you. Recognizing the agency that we have over our behaviors. What to do when your mind jumps into high gear. How overanalyzing your experiences keeps you stuck.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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We’re continuing the discussion from our previous episode about acceptance. Resisting change and the emotions that come with acceptance can lead to difficulty. Even if where we’re at right now isn’t where we truly feel we need to be, we also must understand that we can’t change the past.
No matter which way you look at it, there are just some situations where you have to relinquish some control. Acceptance doesn’t mean you have to stay where you are, it just means you aren’t focused on resisting your emotions or circumstances. Allow yourself to get curious about dropping the struggle on what is and see what unfolds for you.
Topics covered in this episode:
What was covered in the first episode of this series. An example of how even animals show resistance to change. Why stepping into a place of acceptance and curiosity matters. What resistance looks like and how it can impact our lives. What happens when we become preoccupied with what could be. How being in the moment helps us gain perspective. The thing that holds us back from being in our experience fully. Where most struggle and discomfort comes from. What the mind can show you versus what your intuition shows you. How opening up to emotions changes our habits and behaviors. What you’re invited to notice and open up to about your deeper knowing. The innate resilience you have inside, whether you notice it or not.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Do you feel comfortable just letting things be as they are? That’s acceptance, and the reality is it looks differently for everyone, especially in the face of chaos or change. When in unfamiliar or uncertain circumstances, you may feel a need to control external events. However, what you’re likely trying to actually control is your emotional state.
We all become accustomed to seeing life one way, and shifting to a new perspective isn’t easy. Learning to trust your body’s intuition and intelligence is key—our bodies are always able to manage what they need. There will be bumps in the road, but taking the time to relearn listening to our bodies is a great way to practice acceptance.
Topics covered in this episode:
How Maria is dealing with a current change in her life. The degree to which we actually have control in our lives. Examples of routine disruptions that feel most difficult when we try to hold onto control. Why we often seek to control our emotional states, positively or negatively. Ways to manage when our inner worries pop up. What happens when we learn to trust our bodies. What is actually possible for us when we relinquish control. How our bodies act unscientifically, and what it means. What we innocently learn when we try to keep control over food. The beauty in learning to let go of seeking answers. A homework assignment you can practice this week. Why beating yourself up isn’t the answer (and what to do instead).Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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In this episode, we’re resuming the discussion from the last episode about zooming out. As we go through life, we feel like we need to control all of our circumstances. Yes, as humans, we have agency—but we also need to step back and realize life is happening, and so are things that are beyond our control.
It’s easy to take our life experiences as exclusively personal, even when they aren’t. You are equipped with everything you need naturally, and the reality is there is nothing to control. If stepping back feels difficult, start small. Try to observe in a meaningful way where you can, and over time this ability will continue to grow.
Topics covered in this episode:
The challenge Maria had recently and what it reminded her of. Signs you’ve been able to shift your perspective successfully. What is actually driving the world and why it makes us feel uncomfortable. Signs you are too zoomed in and what to consider when you are. Why each life experience isn’t necessarily personal. What you lose out on when you take on full responsibility for control. How some of our choices aren’t actually choices at all. What you can do instead of automatically following your thinking patterns. The way zooming out can help you naturally bring change in big and small ways. What to keep in mind when you’re making decisions around food. How change is not a straight line and why that’s okay. How zooming out helps change feel easier. A reminder that there’s more than what you see in front of you right now.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Every once in a while, you’ll be reminded by some experience or event about what’s really important in life. This event may make you step back and realize that a lot of the struggles we have in our own lives aren’t as important as they sometimes feel. When we separate ourselves out, we remember we are a drop in the ocean.
This doesn’t mean our experiences aren’t significant, but it does soften the perspective on them somehow. Zooming out opens you up to truly connecting with others, building compassion, and seeing your own struggles differently. As your attention shifts, your thoughts and feelings will naturally shift too.
Topics covered in this episode:
Why today’s subject is close to Maria’s heart. What happens when we consider the broader concerns of humanity. How zooming out helps you build compassion for others. Why we feel like we need fixing (and why that’s not true). How it’s in our design as humans to struggle sometimes. The importance of connection in navigating struggle and why it matters. What zooming out looks like and feels like in practice. How being in the moment is actually a learned skill. The difference between stepping back versus avoidance. What happens with your emotions when you begin focusing on the now. Common struggles with zooming out and tips that can help. How shifting your attention welcomes a shift in experience organically. The role observing plays in zooming out and why it takes intention and action.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Today we are discussing a topic that we as humans can all relate to, and that is our innate human desire to truly be seen. In order to be truly seen, we must release the labels we have come to identify with, and the labels society has placed on us. If we are constantly wearing a figurative mask, we will always feel removed from any respect and admiration we are gifted from others, believing those are attributed to our false self and the front we put on.
Topics covered in this episode:
What it means to love our true, authentic selves. How our desires drive our behaviors and habits. The human pursuit of love and acceptance. The longing to feel emotionally safe with another person. How to let go of your pseudo-identity. What to do when our created identities no longer serve us. Contending with the fear of revealing our true selves. How peeling back labels can be a form of self-discovery. The joy you can find in not “fitting in.” Tips for discovering and exploring your inner strength. Why you should try to broaden your personal perspective. The tug of war between wanting to be seen and not wanting to be seen. What it looks like to celebrate your humanness. The importance of reflecting on your own amazing qualities. How you can break free of the narratives that you feel stuck in (and why it matters).Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Today’s episode is our opportunity to unpack how and why we lose connection with our bodies. In our society, it’s common to use words and phrases like “body intuition” and “your body will tell you.” But when there is a loss of oneness with our bodies, these ideas don’t automatically apply to your individual experience.
While our body does know what it needs, the mind can cloud the communication. Our minds are time travelers, and they like to live in the past or the future. Our bodies can only exist in the present, and it's important to stop and live in the present moment with the body. Our bodies deserve care and compassion, and connecting is treating yourself as you would a loved one.
Topics covered in this episode:
How to stop focusing on false narratives that you create. What it means to enjoy and accept the present moment. What happens when we bury our feelings. Why it’s important to give yourself permission and patience. The power of remembering who you are. Why we should all avoid identifying with the stories our brains tell us. Acknowledging health issues that impact the connection between body and mind. Using your values as a guidepost. Identifying what’s important in the here and now. What it means to connect to whatever is guiding you in life. Accepting experiences as part of the journey. When and why having a coach is beneficial. Why setting realistic expectations for growth matters. Having the courage to step into the unknown. Remembering that we as humans are nature.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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What are you carrying forward from the past, and how can you let it go? That’s the topic on this episode of Eat Girl Eat. As humans, we all have a story—or stories—-and it’s common for these to creep into the present in a way that impacts our behaviors, relationships, and more.
We have a habitual urge to change our feelings, especially when it comes to negative feelings. They don’t get easier, but we can learn to deal with them better. When we learn to allow our suffering without having to change it, we can loosen the grip our unhelpful habits have on us.
Topics covered in this episode:
How our stories can influence our lives in the present. The innocent way we don’t see our own stories. Sitting with unpleasant stories that feel all too real. What feelings seem like versus what they actually are. How to approach habits that don’t serve you. Where our emotions come from and the different ways we try to deal with them. What allowing yourself to be human looks like. Why accepting life as it changes on its own can be difficult at times. The stories we carry forward from within our minds. The urge all humans innately have to feel like we’re in control. How it’s okay (and perfectly normal) to let your levels of curiosity shift. Ways you can bring yourself out of an autonomic nervous system state. What to imagine as a takeaway from this episode.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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On this episode of Eat Girl Eat, we’re taking time to consider the complexity that comes up in times of difficulty. When you’re stuck in your own struggle, you come to know the ins-and-outs of it very well. As a result, it’s easy to get distracted by anything your brain says might help you in the moment—and even easier to get caught up in it.
You may not be able to get out of your struggle on your terms, but you can get through it one bite at a time. You may want to do it all at once, but just try to focus on the step in front of you. Showing yourself compassion and grace is crucial to the process.
Topics covered in this episode:
How our thoughts during struggle can be overwhelming. What you think your biggest objective is during struggle (but isn’t). How it feels to want the struggle to end on your terms. The importance of showing yourself compassion and grace. How you can work on feeling safe with what is. Reframing the way you make a recipe depending on your approach. Why our minds have a tendency to compare. Focusing your attention on what you have versus what others have. How to ground yourself when life feels complex. What might happen if we look at one part of our process at a time. How the journey might not go like you expect and why that’s okay. What to do if you don’t know where to start. Why it’s okay to go quickly if you feel like you need to.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Maria recently went on a trip to Mexico, so in this episode, she’s sharing some of her reflections during that time. Most notably, she heard a lot of talk about dieting, weight, and working out—sometimes to who they were with, but other times to complete strangers. It occurred to her that a lot of people were looking for permission to just be human.
The only person you ever need to give you permission is yourself. It’s your life and it’s your body, so it’s only ever your decision. If you can make decisions for yourself out of love and compassion rather than criticism, you’ll make decisions differently.
Topics covered in this episode:
What she experienced on the beach and how it made her feel. The mindset that has become normalized across cultures. What giving yourself permission on vacation looks like. The motivation Maria had to eat in balance and where it came from. What happens when we try to tell our caveman mind that we can’t have something. Where your decision making should come from. Why you’re not wrong for wanting to enjoy life’s pleasures. What could happen when you get rid of diet rules. Why it takes a leap of faith to let go. Why the fear you feel is valid and what to do about it. The importance of simply opening up to a new way of managing your life. Practices you can do regardless of what your mind says. Why your mind doesn’t have to be in charge.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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When you are struggling with unhealthy habits, there’s a battle that shows up in the mind. While it can feel like this is a battle that needs to be fought, there is strength to be found in simply choosing not to. The secret to accomplishing this is compassion.
You deserve to show yourself the empathy you so freely give to others. If you give compassion to others, you know how to give it. You simply need to learn how to steer that towards yourself. It might feel like a huge leap right now, but showing yourself acceptance is well within the realm of possibility for you.
Topics covered in this episode:
How semantics can rile up your thoughts. The best tool for disengaging from the battle. What can change the dynamics between you and your internal battles. Common characteristics among people with food struggles. What giving yourself grace looks like and why it matters. The challenge people face with self-compassion. Why you don’t need to love your “energy” to call a ceasefire. The experience that struck Maria in her compassion journey. A simple action to begin noticing your own deservingness and worth. What compassion is and why it can feel difficult to give yourself. Why the exact definition of compassion falls short. Other empowering words and phrases that point to the same message. How you can experiment to find your space within. Questions to consider to help you discover compassion for yourself. Where the coolest experiments usually show up.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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Sometimes letting go of habits and behaviors is difficult, even when you can acknowledge the behaviors themselves are unhelpful. These habits are often adopted as a way of managing and coping with life experiences and past events, which is why it can be scary to move beyond them.
If your mind is in the past or future, it’s difficult to connect to a body that’s always in the present. But, it can help to try and stay in the moment instead of focusing on your perceived failures or pressure to forgive. Practice a gentle openness to what is. At any given moment, you’re simply doing the best you can.
Topics covered in this episode:
A sneak peek into Sarah’s monthly blog. Where unhelpful habits often come from. How letting go can sometimes feel like failure. The way we perceive letting go may look like to others. What the story about who you should be is driven by. Why moving forward has nothing to do with failure or forgiveness. Habitual brain wiring and how it influences the way we think. The opportunity you have at any given moment. Why not always making the right decision is part of being human. Our mind’s propensity to create expectations. The difference between letting go and simply not getting caught up in something. The importance of noticing the rules that creep into your mind. What you are invited to get curious about over the next week. What could happen when you move away from unhelpful behaviors around food.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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What shows up for you when you hear the word “spiritual?” The answer might be different for everyone, but relating it to the unknown may resonate with you. It might even spark curiosity. From a more scientific perspective, spirituality can even be described as energy.
In a world that is (from a spiritual perspective) hardly known, you can’t truly get anything wrong or right. Whether you call it spirituality or simply the unknown, just being in this place of being okay with not knowing is so powerful.
Topics covered in this episode:
Why it’s important to be open to what you don’t know when experiencing life. The comfort you can find in community. How spirituality relates to curiosity. Asking questions about why we’re here as humans. The interesting idea of understanding the intangible energy that drives life. What it may look like to accept not knowing. What is revealed when we’re stripped down to the deepest layer of ourselves. How getting outside of your own head can bring new shifts and insights. Why you should try new things without a tangible end goal. How spirituality is a space, and how the space can talk to you. How quieting your mind can help you know yourself. Why there is no right and wrong in discussing spirituality. The tendency for change to arrive when you’re not looking for it. The importance of putting energy into what’s important to you right now. What improving our mind’s intellect actually does.Sarah’s website: www.wellofbeing.co.uk
Join the Food Freedom Formula: https://go.m-path.ca/foodfreedomformula
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