Finally Understanding What Self Worth Means For You And How To Improve Your Sense Of Self Worth The Aware Mind podcast

37:21

Send us a text In this episode of The Aware Mind , host Sarah Vallely reviews Jefferson Fisher's new book, "The Next Conversation: Argue Less, Talk More". Sarah covers five tips for conversations with difficult people, five more tips for beginning difficult conversations and even five more tips for communicating with narcissists. Learn how to better manage your emotions during charged conversations, how to create a container for conversations so you and the other person do not derail the conversation, and learn how to respond to gaslighting in a way that keeps the conversation on point. Whether you need support communicating at work, with your partner or even your own children, this episode is for you. These tips are also excellent for anyone wanting to learn how to better commuicate with emotionally immature people and others you need to set boundaries with. Fisher's bonus chapter about communicating with narcissists. https://www.jeffersonfisher.com/bonuschapter The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety. Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing.…

The Aware Mind

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Real Personal Real Stories - Sarah and Nicole Talk About Their IFS Parts and How They Came to Be 47:29

16 weeks ago47:29

47:29

Send us a text In this episode of The Aware Mind , host Sarah Vallely and guest Nicole Handsman explore the complex dynamics of Internal Family Systems (IFS), focusing on how parts can form alliances or stand in opposition to one another. Through candid and heartfelt personal stories, both Sarah and Nicole share how their own parts have conflicted—like an overthinking part battling with a self-critical part—or teamed up to protect them from causing others to get angry. The episode highlights how recognizing these patterns can lead to deeper self-awareness and healing. They also discuss the transformative process of stepping into your authentic Self, and how cultivating trust between parts and the Self can shift inner dynamics toward balance and wholeness. Nicole Handsman's Website: https://www.nicolehandsmantherapy.com/ The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety. Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing.…

The Aware Mind

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PREVIEW Guided Mindfulness Meditation for Decreasing Overthinking and Falling Asleep 4:53

19 weeks ago4:53

4:53

Send us a text Listen to the complete meditation and others when you subscribe to The Aware Mind Exclusive Edition https://www.buzzsprout.com/2457574/subscribe "Simplify Your Thinking" is a guided mindfulness meditation designed to calm mental chatter and reduce overthinking. It begins by anchoring the attention on the breath, using it as a tool for single-pointed focus. This initial stage helps settle the mind and draw awareness away from distractions. As attention stabilizes, the practice shifts into a state of open awareness, inviting the listener to notice thoughts as they arise naturally. When a thought is noticed, instead of pushing it away or analyzing it, the meditator is guided to identify the actual words in the thought. Then, they are encouraged to distill that thought down to just three simple words. This act of simplification helps reduce the emotional charge and cognitive weight of the thought, making it easier to observe without getting pulled in. By doing this, the meditator cultivates a sense of distance and clarity, allowing thoughts to pass through the mind with less attachment. This technique is especially helpful for those who struggle with racing thoughts, anxiety, or difficulty falling asleep. By combining breath awareness with cognitive simplification, the meditation soothes the nervous system and creates mental spaciousness. Over time, it can train the mind to respond to thoughts with more equanimity, leading to a greater sense of calm and presence. Meditaiton led by Sarah Vallely. https://www.sarahvallely.com/…

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What We Avoid, Why We Avoid it, And How It Causes Our Anxiety to Get Worse 41:31

20 weeks ago41:31

41:31

Send us a text In this episode, Sarah is joined by licensed therapist Mike Comparetto to explore the concept of avoidance—specifically, experiential avoidance , which refers to the tendency to avoid unpleasant thoughts, emotions, and physical sensations. Together, they delve into how we often dodge discomfort by overworking, overthinking, or turning to substances and distractions like social media. While these strategies may offer short-term relief, research shows that chronic avoidance is linked to serious long-term consequences, including anxiety, depression, and even physical health issues like cardiovascular disease and cancer. Mike shares how leaning into discomfort, rather than resisting it, is not only more effective in the long run but also a key step toward reducing anxiety and building emotional resilience. Mike Comparetto's website: https://striveon.me/ How experientially avoidant are you? Take the Quiz: https://novopsych.com/assessments/formulation/brief-experiential-avoidance-questionnaire-beaq/ Download the tool to identify your emotions: https://www.tsdmind.org/_files/ugd/8bdf26_e098853c2ccd431eab2923afa955ee10.pdf The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety. Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing.…

The Aware Mind

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The Five Most Common Ways We Avoid Being Vulnerable in a Relationship and How We Can Open Up to Our Partners 21:53

22 weeks ago21:53

21:53

Send us a text In this episode of The Aware Mind , Sarah explores what real vulnerability looks like in relationships—like admitting we’re scared, in pain, or unsure of ourselves. Most of us didn’t grow up in environments that encouraged emotional openness, so we developed protective behaviors to keep ourselves safe. But as adults, those same behaviors can block the deep connection we truly crave. Sarah unpacks why being vulnerable can feel so risky—especially when we fear rejection, invalidation, or triggering someone’s anger. She also dives into how attachment styles shape our relationship with vulnerability, and offers insight into how both anxious and avoidant types tend to protect themselves by avoiding emotional exposure. How Vulnerable are you? Take the Quiz: https://www.psychologytoday.com/us/tests/relationships/vulnerability-test Download the tool to identify non-vulnerability behaviors: https://www.tsdmind.org/_files/ugd/8bdf26_1911ee87b5c140d6b298369fa09f1694.pdf Become a The Aware Mind subscriber. $6 a month will give you access to exclusive content, including guided meditations for better sleep, enhanced focus and much needed emotional healing. Link to Subscribe Today The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety. Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety.…

The Aware Mind

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PREVIEW of Mindfulness Guided Meditation for Improving Self-Worth 7:37

24 weeks ago7:37

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Send us a text This is a preview. Subscribe to access the entire 14-minute meditation. In this guided mindfulness meditation for improving self-worth, you’ll explore the idea that each thought arising during your meditation is rooted in some level of feeling unworthy. As you settle into a calm, centered state, you’ll begin to notice thoughts that surface—whether they are worries, self-doubts, or judgments. Instead of resisting or getting caught up in these thoughts, you’ll gently acknowledge each one and respond with a powerful worthiness affirmation. Through this practice, you’ll learn to reframe negative thoughts with kindness and compassion, building a stronger sense of inherent worthiness over time. By consistently responding to each thought with worthiness affirmations, you start to rewire your mind toward self-acceptance and inner peace. This meditation isn’t about forcing positivity or rejecting difficult thoughts—it’s about gently guiding yourself back to a place of worthiness with each breath and each moment of awareness. With regular practice, you’ll notice a shift in how you view yourself, moving away from self-criticism and toward genuine self-compassion. Learn more about Sarah's coaching at SarahValley.com…

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A Mother and Her 21 Year Old Transgender Son Tell Their Story of Navigating Mental Health as a Trans Individual 43:33

25 weeks ago43:33

43:33

Send us a text In this powerful podcast episode, a mother and her 21-year-old transgender son share their journey from two deeply personal perspectives. The son opens up about his experience realizing he was transgender, the internal struggles he faced, and the mental health battles that followed—including depression, an eating disorder, substance use, and suicidal thoughts. His mother offers an emotional account of her own journey, from confusion and fear to understanding and unconditional support. Together, they explore the challenges of navigating mental health as a trans individual, the impact of societal pressures, and the transformative power of acceptance. Their honest and heartfelt conversation sheds light on the importance of support systems, open communication, and access to mental health care for transgender individuals. Become a The Aware Mind subscriber. $6 a month will give you access to exclusive content, including guided meditations for better sleep, enhanced focus and much needed emotional healing. Link to Subscribe Today The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety. Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety.…

The Aware Mind

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PREVIEW Get To Know Your Parts: Internal Family Systems Guided Meditation 8:43

26 weeks ago8:43

8:43

Send us a text This is a preview. Subscribe to access the entire 17-minute meditation. In this guided meditation, you will gently explore your inner world using Internal Family Systems (IFS), a powerful approach to self-awareness and healing. You’ll begin by grounding yourself in a state of calm and openness, allowing space for curiosity and self-compassion. As you settle in, you’ll be invited to connect with one of your protector parts—a part of you that has worked hard to keep you safe, often by managing emotions, avoiding pain, or maintaining control. Through mindful inquiry, you’ll listen to this protector with kindness, understanding its fears and intentions without judgment. Once trust is established, the meditation will guide you deeper to meet one of your exiled parts—a younger, more vulnerable part of you that holds old wounds, emotions, or beliefs that may have been pushed away. With the support of your protector and your compassionate presence, you’ll offer this exiled part the care and reassurance it has long needed. This journey allows you to build a bridge between these parts of yourself, fostering inner harmony and self-acceptance. By the end of the meditation, you’ll feel more connected, integrated, and empowered in your healing process. Learn more about Sarah's coaching at SarahValley.com…

The Aware Mind

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A Complete Explanation of Internal Family Systems and How it Can Heal you Mentally and Emotionally 28:03

27 weeks ago28:03

28:03

Send us a text In this episode, Sarah describes in detail, Internal Family Systems (IFS). IFS is an approach some therapists use to help their clients gain better self-awareness of what stands in the way of their happiness and goals. Learn why you are a procrastinator, perfectionist or experience negative self-talk. IFS is a system within your psyche made up of three types of parts: the conscious self, protector parts and vulnerable parts. These parts were created when you were a child, even as early as infancy. IFS is becoming a popular method of mental health therapy because of its effectiveness in addressing a variety of mental health issues. And the good news is you do not have to go to a coach or therapist to use this approach, you can learn how to apply it to yourself. Link to handout about IFS. Become a The Aware Mind subscriber. $6 a month will give you access to exclusive content, including guided meditations for better sleep, enhanced focus and much needed emotional healing. Link to Subscribe Today Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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PREVIEW Guided Mindfulness Meditation for Beginners: Kindergarten Mindfulness 4:43

28 weeks ago4:43

4:43

Send us a text Subscribe to access exclusive guided meditations for $6 per month. Allow Sarah to lead you to notice a variety of stimuli, including your breath, body sensations and sounds in your environment. Rotating your attention between these different points of focus gives your mind just enough stimulation to stay alert and interested. If you're new to mindfulness meditation, the key is to start simple and be patient with yourself. Mindfulness is about paying attention to the present moment without judgment. You don’t need to clear your mind completely—rather, you learn to observe your thoughts, emotions, and bodily sensations as they come and go. A great way to begin is with focused breathing: find a quiet place, sit comfortably, and take slow, deep breaths. As you breathe, notice how the air feels as it enters your nose and fills your lungs, then gently exits your body. Your mind will likely wander—that’s completely normal! Instead of getting frustrated, simply acknowledge the distraction and gently bring your focus back to your breath. With regular practice, mindfulness can help reduce stress, improve focus, and increase emotional awareness. Try setting aside just 5–10 minutes a day for meditation, gradually extending the time as it feels comfortable. Some people find it helpful to use guided meditation apps or focus on a mantra or a specific sensation to stay present. Over time, mindfulness can help you become more aware of your thoughts and reactions, allowing you to respond to life’s challenges with greater clarity and calmness. The most important thing to remember is that mindfulness isn’t about perfection—it’s about practice and presence.…

The Aware Mind

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Operate at Your Highest Potential with these Insights about How Mindfulness and Mindset Change Everything 41:19

31 weeks ago41:19

41:19

Send us a text In this episode, Sarah's guest, Missy Frisch, discuss the ways Mindset and Mindfulness support our mental wellbeing. These tools can make or break our emotional balance and clarity of thinking. What if an expert in mindset and an expert in mindfulness came together to talk about how these tools foster motivation, heal us emotionally and improve our relationships? Sarah and Missy share that anxiety comes up when we want to control something we cannot control and that confidence is simply a mindset we can shift with three important steps. Missy Frisch's website: https://missyfrischcoaching.com Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Grow Your Brain, Heal Your Emotions and Other Ways Mindfulness Meditation Can Change Your Life 31:07

40 weeks ago31:07

31:07

Send us a text In this episode, Sarah's guest, Kim Thiel, and Sarah discuss the way mindfulness meditation can change the structure of your brain so you can better process your emotions, focus, and regulate your nervous system. Additionally, Kim talks about overcoming negative self-talk and finding clarity about her life's purpose. Kim is a blogger and fellow podcaster who helps women find peace, joy and contentment in the single life. Our culture often leads us to believe that we are more worthy if we are in a relationship, however, this is not so. Kim is "unapologetically uncoupled". Listen and learn surprising things that can happen to you on a meditation retreat and how a meditation practice can help you. Kim Theil's website: https://courageouslyindependent.com/ Important links: Sarah's Mindfulness Coaching website: https://www.sarahvallely.com TSD Mindfulness Coach Certification https://www.tsdmind.org This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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A Jolting Exploration of How Boundary Setting Creates a Safe Space for You to Heal Emotionally: Part 2 23:32

42 weeks ago23:32

23:32

Send us a text In this episode, Sarah shares eight vital tips for setting boundaries. Learn whether you need to discuss your boundaries with others first, how anger should or shouldn't play a role, and how to set up a four-column prep guide for your boundary setting. Also, explore the reasons we can forgive someone and have firm boundaries with them simultaneously. Overcoming your fears of what will happen when you set boundaries is the most difficult aspect of this practice, so mindfulness of discomfort is key to easing through any anxiety. Handout for "Boundary Setting": https://www.tsdmind.org/_files/ugd/8bdf26_4bf2e2c6b8d34a73a676149fc3f1e469.pdf Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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A Jolting Exploration of How Boundary Setting Creates a Safe Space for You to Heal Emotionally: Part 1 25:21

45 weeks ago25:21

25:21

Send us a text In this episode, Sarah talks to you straight about when to set boundaries, why to set them, and how emotional immaturity in others can challenge your boundaries. Learn why being defensive is the opposite to healthy boundary setting and why some people confuse boundary setting with being controlling. Boundaries are often challenging to set for those of us who have experienced relationship trauma, so Sarah explains why this could be the case for you too. If you liked The Aware Mind's previous episodes on emotional immaturity, you will be a fan of this two-part series on boundaries as well. Handout for "Emotionally Immaturity": https://www.tsdmind.org/_files/ugd/8bdf26_676fc2f475fb420f9e75007d4e64d55c.pdf Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Sarah's Helene Hurricane Update in Asheville North Carolina 2:59

46 weeks ago2:59

2:59

Send us a text As some of you might know, I live in Asheville, North Carolina, along with most of my show guests. I invite you to listen to my update and announcements about upcoming episode. If you are interested in making any donations to support the recovery of Western North Carolins, please consider the following: https://www.heartswithhands.org/ https://www.belovedasheville.com/get-involved/ https://www.mannafoodbank.org/…

The Aware Mind

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Finding Relief During the Presidential Election In Case You are Feeling Incredibly Anxious 32:32

52 weeks ago32:32

32:32

Send us a text This episode was recorded in front of a live audience. Sarah and her guest, Dr. Breese Annable, discuss the kinds of stress the US Presidential election is creating and whether this stress could be causing you chronic anxiety. Chronic anxiety can have an effect on your physical health and you deserve to feel better emotionally. There are ways to break the cycle of worry and emotional turmoil. If you sometimes feel helpless, betrayed, afraid or even grief this year, this episode shares ways to move through these waves of discomfort with more ease and calmness. Creating community and taking media breaks are a few ways to do this. Breese Annable’s Website This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Eight Signs of Emotional Immaturity and Four Ways to Heal from Emotional Neglect and Trauma: Part 2 23:40

1 year ago23:40

23:40

Send us a text In this episode, Sarah covers eight signs of emotional MATURITY, as well as ways to heal from a parent (or other relationship) who is emotionally harsh or dismissive. Identifying the people in your life who are emotionally mature and making time to connect with them, is key to healing. Setting boundaries is also instrumental in regaining a safe space for you to grow and heal. Sarah walks listeners through best practices for setting boundaries. Sarah also explains what getting stuck playing roles can do to impede your healing journey. As well as, how hanging on to healing fantasies can interfere with forward growth. Sarah discusses Dr. Gibson's book "Adult Children of Emotionally Immature Parents." If it is your parent who is emotionally immature, the effects can be especially hard. Handout for "Adult Children of Emotionally Immature Parents": http://curioushealing.com/wp-content/uploads/2019/11/ACEIP_exercises.pd f Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Eight Signs of Emotional Immaturity and Four Ways to Heal from Emotional Neglect and Trauma: Part 1 27:08

1 year ago27:08

27:08

Send us a text In this episode, Sarah covers eight signs of emotional immaturity and shows how being in a relationship with someone who is emotionally immature can be traumatic. Understanding these eight signs of emotional immaturity will help you identify where you end and the other person begins, which is the start of any healing journey for emotional abandonment. Explosive anger, self-absorption, and discomfort with disagreement are a few examples. Sarah discusses Dr. Gibson's book "Adult Children of Emotionally Immature Parents." If it is your parent who is emotionally immature, the effects can be especially hard. Handout for "Adult Children of Emotionally Immature Parents": http://curioushealing.com/wp-content/uploads/2019/11/ACEIP_exercises.pd f Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Finally Understanding What Self Worth Means for You and How to Improve Your Sense of Self Worth 38:10

1 year ago38:10

38:10

Send us a text In this episode, Sarah and Mike Comparetto are back at it. Mike, a licensed therapist, and Sarah, a trauma and anxiety coach, demystify the subject of self-worth. Much of the information available on this subject is somewhat vague, however, Mike and Sarah detail exactly how lack of self-worth shows up in our lives. Some examples include putting pressure on yourself not to make a mistake, second-guessing your financial status, and disappointment in your physical abilities. Sarah and Mike also explain why lack of self-worth develops when you are a children and how you can rebuild your sense of self-worth. You are not going to want to miss this episode! Mike Comparetto's Free Anxiety Recovery Course Sarah's video course on Youtube Sarah's Worthiness Exercises TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, July 20, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Overcoming the Impossible Task of Disengaging from Your Thinking to Take Charge of Your Life 19:06

1 year ago19:06

19:06

Send us a text In this episode, Sarah describes in detail the RAIN technique for disengaging from, separating yourself from and separating yourself from your own thinking. If you learn and use this technique you won't feel as mentally drained and feel physically more energetic. You will feel as though you have taken back being in charge of your life, versus your mind and thoughts pulling you in a million directions. This technique involves four steps and will give you the teachings you need to enhance your understanding of the Buddhist practice of mindfulness meditation. Sarah's video course on Youtube This course is designed to work with coaching. Contact Sarah through her websites below if you are interested in coaching. Sarah's list of types of thinking Sarah's list of 300 emotions TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, July 20, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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How Somatic Healing Works and the Importance of Getting Out of Your Own Way 28:34

1 year ago28:34

28:34

Send us a text In this episode, Sarah and her guest Eliza Meadows, discuss the unique techniques of somatic healing and its powerful benefits. Somatic healing involves soothing your nervous system in the midst of something uncomfortable. This discomfort can include emotional pain, fear, traumatic memory, or feelings of anxiety. Eliza is a licensed therapist and a certified Organic Intelligence Somatic Coach. Eliza explains the fundamentals of this method, which has been branched off from "Somatic Experience". Eliza Meadows website: https://www.elizameadows.com/ Organic Intelligence website: https://organicintelligence.org/ Sarah's Somatic Healing Exercises sheet TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, May 18, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Ethan Kross Author of Chatter: A Book About Why Our Inner Voice Determines our Happiness 27:24

1 year ago27:24

27:24

Send us a text In this episode, Sarah highlights the amazing realities of our inner voice, as described by Ethan Kross in his book "Chatter: The Voice in Our Head, Why It Matters, and How to Harness It". Learn the truth behind why, we as humans, evolved to have an inner voice and what its original use was. And be introduced to the seven methods Kross suggests we use to distance ourselves from our inner voice to help us become more calm, centered, and fulfilled. Buy Chatter by Ethan Kross on Amazon TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, April 20, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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10 Reasons Why You Might Have Imposter Syndrome: Men and Women Alike 34:37

1 year ago34:37

34:37

Send us a text In this episode, Sarah and her guest, Breese Annable, Coach and Therapist, discuss the ten most common traits of imposter syndrome. Originally associated more with women, recent research shows that just as many men have imposter Syndrome as women. Find out why your nervous system gets triggered when you publicly receive an award or praise. Find out you try to hide your accomplishments and struggle with confidence in your career. Imposter syndrome could also be the reason you avoid negotiating higher pay. It's worth finding out how to heal your sense of worth. Breeses website: www.drbreeseannable.com Sensational Meditation for Children on Amazon TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, April 20, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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What To Do Instead of Arguing or Problem Solving to Build Emotional Intimacy in Your Relationship 28:13

2 years ago28:13

28:13

Send us a text In this episode, Sarah and a married couple, who are clients of hers discuss how to build emotional intimacy. They share about how, although previously mystifying, vulnerability, is something they better understand now and depend on to feel close and secure in their relationship. They say understanding their own emotions and asking questions about their spouse's emotions has helped them build more emotional connection in their relationship. They also share what they do when they are triggered at the same time, that helps them communicate and heal together. Listen and learn how Sarah's tool C.A.R.E (Checking in, Awareness, Reflection and Empathy) can transform your relationship. Sarah's Tool: CARE Sarah's Tool: Emotional Clusters TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Join us, March 16, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Allow Two Seasoned Mindfulness Teachers to Get You Started on Your Practice this Year 33:51

2 years ago33:51

33:51

Send us a text In this episode, Sarah and her guest, Eliza Meadows, discusses their personal experiences getting to their own mindfulness practices. Learn why meditation retreats are transformative and why learning how to meditate without recorded guidance can launch your practice to new levels. Also, learn statistics about how meditation reduces anxiety and depression, improves pain management, and decreases your implicit biases. Find out the ins and outs of a traditional mindfulness practice and how you can overcome some of the common challenges starting and maintaining your practice. Eliza is a licensed mental health counselor, certified Mindfulness Based Stress Reduction™ meditation teacher, and certified nutritionist. Eliza's Website: www.elizameadows.com TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, March 16, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Sarah's Clients Share True Stories of Working on Their Fear, Insecurity, Shame and Worry 33:52

2 years ago33:52

33:52

Send us a text In this episode, two of Sarah's clients, Brian and Ali, share their personal experiences leveraging mindfulness to facilitate their own emotional healing. Experiences of fear, insecurity, shame and worry are really messy and can leave us feeling confused about how to feel better. Sarah's guests do a wonderful job sharing how they came to understand their fears and insecurities in a way they never had before; and how to heal away thoughts about "I am not good enough" and other worry thinking. Ali and Brian's honest and open explanations of their personal experiences will leave you inspired to create heal your own mind and heart. Sarah's coaching and class package: https://www.tsdmind.org/product-page/six-class-and-six-coaching-sessions Ali's Website: https://www.alightinsight.com/ Sarah's PDF tool: List of Fears Sarah's PDF tool: Fear exercises Sarah's PDF tool: Insecurity and Self-compassion TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, February 17, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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The Secrets to Motivation You Need to Accomplish Your Goals in 2024 25:32

2 years ago25:32

25:32

Send us a text In this episode, Sarah and her guest, Mike Comparetto, discuss the actions you can take to reach your highest potential. Mike shares his "Motivation Equation" which shows how you can tip the balance towards moving in the direction you intend. Sarah shares "Procrastination Hacks," such as the two-minute launch and identifying what drives your avoidance. Both, Sarah and Mike, talk about the importance of self-compassion and how getting down on yourself for not accomplishing your goals can actually make things worse, not better. Don't miss this episode and share it with a friend who you think will benefit from the content. Mike Comparetto's website: www.StriveOn.me Sarah's PDF tool: Mindfulness of Procrastination TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, February 17, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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How Smartphone Apps Create Addictive Patterns and How We Can Find a Healthy Balance with Our Phone Use 26:24

2 years ago26:24

26:24

Send us a text In this episode, Sarah and her guest, Joanie Lamb, child and family expert, discuss the ways our phone apps keep us going back to our phones instead of using other ways to entertain or soothe ourselves. This all has to do with dopamine and can be reversed with a routine dopamine cleanse. Learn the signs of smartphone addiction and hear alarming statistics on human's smartphone use across the globe. And better understand the impact electronics have on our children and how families can set boundaries around mobile devices. You are sure to walk away from this episode with practical suggestions for your own smartphone use. Joanie Lamb's website: centerforinspirededucation.com Sarah's PDF tool: Setting Boundaries Around Smartphone Use American Academy of Pediatrics: Electronics Plan TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, January 20, 2024. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Tips for Reducing Stress Caused by Visiting Family Over the Holidays 30:58

2 years ago30:58

30:58

Send us a text In this episode, Sarah and her guest, Dr. Breese Annable, discuss the many reasons we experience anxiety and stress during the holidays. However, there are ways to show up for yourself that will leave you feeling more whole and relaxed, instead of frustrated and exhausted. Learn the differences between "stress" and "anxiety", so you can better determine what you are experiencing. And find out why validating your stress and anxiety is the first step to soothing yourself. Also, find out what prep work is needed for setting good boundaries with others. As well as, the three options you have when you truly move into acceptance about what lies ahead. This episode is jam-packed with good tips that you won't want to miss. Share this episode with others. Dr. Breese Annable's website: www.livingbalanceavl.com TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, November 18th. Register at https://www.tsdmind.org/group Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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How to do "The Emotional Work" and Lower Your Anxiety in Significant Ways 28:40

2 years ago28:40

28:40

Send us a text In this episode, Sarah and her guest Mike Comparetto, a licensed therapist, discuss the reasons why doing "emotional work" lowers your anxiety. Emotional work involves identifying specific words to describe your emotions, being mindful of your body during emotions, being aware of your thinking during emotions and supporting yourself with validation and compassion. If you are curious about broadening your emotional spectrum as a means of soothing your nervous system, moving into acceptance, and decreasing your anxiety, then this is the episode for you. Mike is an expert in his field and offers wonderful suggestions you will not want to miss. Mike Comparetto's website: www.StriveOn.me Download Sarah's Emotional Clusters (Emotions Chart): https://tinyurl.com/3mdxh2ks TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturday of each month. Join us, November 18th. Register at https://www.tsdmind.org/grou Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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How Self-Compassion Helps Us Pivot When We Are Spiraling Down Emotionally 34:54

2 years ago34:54

34:54

Send us a text In this episode, Sarah and her guest Emelda De Coteau, Mindfulness Coach, discuss the importance of taking a pause when you are met with difficulty and giving yourself compassion. So often situations cause us to spiral down emotionally and cause our nervous system to engage. These moments are a struggle for most of us. However, there are ways to pull yourself out of the darkness and lift yourself up when you need it most. Sarah and Emelda address the myths about why giving yourself grace can lower your productivity. These two mindfulness coaches speak about how to overcome the challenge of simply taking a pause and showing up for yourself. As well as, explain in detail what self-compassion is and how to practice it. Emelda is a Certified Mindfulness Coach through Sarah's coaching program TSD Mindfulness Coach training and Certification: https://www.tsdmind.org/certification Listen to Emelda De Coteau on The Aware Mind published February 10, 2023 Follow Emelda on Instagram: https://www.instagram.com/whenmotherhoodlooksdifferent/ Download Sarah's 8-Minute Self-Compassion Exercises: https://tinyurl.com/28awbskp TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturdays, October 21 and November 18th. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Why Self-love Deficit Disorder is the New Codependence and Other Supports for Relationships After Trauma 15:40

2 years ago15:40

15:40

Send us a text In this episode, Sarah introduces a new "disorder" experts are getting behind and spearheading a movement to include in the DSM. Self-love Deficit Disorder shows up when we ignore our own needs to fill other people's needs. SLDD also looks like a struggle to understand what your emotions are and express them to others. These are also the qualities attributed to codependence, however, listen and learn why the term "codependence" might be outdated. We can all gain from more self-love but how do we support ourselves to be more self-accepting and prioritize our own needs? Listen and learn how you can be more mindful of how your past has set you up to ignore your needs and how you can heal and change. TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturdays, September 16, October 21 and November 18th. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Deescalating Feelings of Anger and Frustration During Times of Conflict with your Partner 28:43

2 years ago28:43

28:43

Send us a text In this episode, Sarah and her guest Stacey Curnow, a licensed couples therapist and relationship expert, break down what happens within our nervous systems when we enter conflict. Learn if it is best to address the issue in the moment or wait until later. Find out what soothes your nervous system and how to help your partner soothe theirs. Stacy discusses the importance of making agreements and a plan with your partner beforehand, so you know your options when conflict arises. Share this episode with your partner and talk about it together! Download "Fire Drill" PDF Stacey's therapy website: http://www.ashevillefamilycounseling.com/ Stacey's online program website: https://repairyourrelationshiponline.com/ TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Third Saturdays, September 16, October 21 and November 18th. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers). Sponsored by RENVA Turmeric Shakes…

The Aware Mind

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Brene Brown Gives Advice on Healthy Ways to Feel Our Emotions Such as Anxiety, Insecurity and Disappointment and More 21:35

2 years ago21:35

21:35

Send us a text In this episode, Sarah details Brene Brown's latest book "Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience". In this book Brene highlights 87 emotions, explaining what these emotions truly mean and gives advice on what we can do to experience these emotions in the healthiest way possible. Learn ways to minimize worry and learn techniques for supporting your sense of self-worth. And since it is Brene Brown, there of course is wonderful advice about vulnerability and feelings of shame. Learn how to feel more at peace by leaning into your emotions in a way that leaves you feeling better instead of worse. Brene Brown's List of 87 Human Emotions Sarah Vallely's Chart of 300 Emotions TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Saturdays, August 19, September 16, October 21 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Tips for Building Your Sense of Self-Worth with Simple Mindfulness Approaches that Really Work! 30:58

2 years ago30:58

30:58

Send us a text In this episode, Sarah and her guest, Mike Comparetto, unpack what it means to have biases, especially the ones that are self-defeating. Do you know what your core beliefs are? For most people, these beliefs are completely unconscious. However, with mindfulness, you can uncover these beliefs and see how they act as a hurdle to you achieving your goals and becoming your best self. Research shows it takes just a few minutes of mindfulness practice to overcome your cognitive biases that are negatively affecting your confidence and causing stress. Listen and learn many techniques for transcending your negative core beliefs and increasing your sense of self-worth. Mike Comparetto's website: www.StriveOn.me Link to a list of core beliefs. TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Saturdays, August 19, September 16, October 21 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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You Don't Need to Work Harder to Soothe Your Anxiety, You Just Need to Work Smarter 29:46

2 years ago29:46

29:46

Send us a text In this episode, Sarah and her guest, Dr. Breese Annable, discuss how awareness of our fears can actually calm our anxiety. It sounds counter-intuitive but asking questions about what the deeper fears are driving your concerns and worry, can actually reduce your discomfort. Worry, over-eating, and hyper-planning are unhealthy responses to fear. With mindfulness, you can shift the way you respond to fear and instead engage in more healthy practices. Listen and learn what your core fears might be and start accepting your fear with understanding and compassion. See how this soothes your anxiety in ways you never felt before. Doctor Breese Annable's website: www.livingbalanceavl.com TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Saturdays, July 15, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA. Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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50th Episode Celebration! Why Self-Compassion and Self-Validation Will Change Your Life 20:55

2 years ago20:55

20:55

Send us a text In this episode, Sarah shares how a little self-validation can go a long way when it comes to reducing stress. What if the next time you found yourself in a stressful situation, you paused to validate your stress response? "It's understandable that I am feeling stressed, there is a chance I am going to be late for my meeting." Validating yourself for the uncomfortable emotions you are experiencing is a wonderful way to give yourself compassion and reduce your stress at the same time. It is actually kind of strange how easy this practice is and how impactful it has on your mood and mental health. Learn how you can show up for yourself with kindness and support. TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Saturdays, June 17, July 15, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion Thursday June 15 at 7:00 PM Eastern Time. The book we will be discussion is "The Enneagram Guide to Waking Up" Contact Sarah through https://www.tsdmind.org Important links: TSD Mindfulness Virtual Meditation Center https://www.tsdmind.org Sarah's Mindfulness Coaching website: https://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Four Reasons Paying Attention to Body Sensations Eases Us through Difficulty, Including Stress, Panic and Depression 35:28

2 years ago35:28

35:28

Send us a text In this episode, Sarah and her guest, licensed therapist Mike Comparetto, discuss why simple body awareness exercises help us better process our emotions, gain a better perspective and move us through difficult situations in a healthy way. Our psyche comes up with a million reasons to resist our experience. And we usually follow through on most of them. However, accepting, instead of, resisting our experience is better for us in the long run. Listen to this episode and learn how you can easily use mindfulness to move into acceptance and feel more confident, calmer and more empowered. Mike Comparetto's website: www.StriveOn.me Mike's YouTube channel: YouTube Channel TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. Saturdays, June 17, July 15, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA on a Monday at 7:00 PM Eastern Time. Important links: TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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The Truth about Negative Self-Talk, Shame and Body Image and How to Move Beyond It All 32:02

2 years ago32:02

32:02

Send us a text In this episode, Sarah and her guest, Doctor Breese, discuss what shame feels like and sounds like, especially as relates to negative body image. Learn the differences between negative body image and body dysmorphia and how dieting is often a form of disordered eating. However, with mindfulness, we can wake up to our patterns of thinking and behaviors and lean into our emotional experiences. These mindful abilities are the antidote to body and eating challenges that affect more than half of Americans. Learn specific steps you can take to make changes and feel better as soon as the episode concludes. Doctor Breese Annable's website: www.livingbalanceavl.com TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. May 20, June 17, July 15, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA on a Monday at 7:00 PM Eastern Time. Important links: TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Healing Abandonment and Childhood Trauma with TSD Mindfulness: A True Story 28:01

2 years ago28:01

28:01

Send us a text In this episode, Sarah's current coaching client and guest, Jasmine, tells her story of healing from childhood trauma with the help of the tools provided by TSD Mindfulness practice and coaching. Jasmine grew up in a home with alcoholism and at a young age learned she needed to ignore her needs in order to "keep the peace" at home. Even as an adult she still struggled to feel and understand her emotions, as well as, know what she needed in relationships. TSD has helped her heal from abandonment, neglect and shame that came from her childhood experiences. Listen to her story and learn how you too can use tools such as, the Emotional Clusters linked here, to begin your healing journey. The Emotional Clusters: https://www.tsdmind.org/_files/ugd/8bdf26_e098853c2ccd431eab2923afa955ee10.pdf TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. April 22, May 20, June 17, July 15, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA on a Monday at 7:00 PM Eastern Time. Important links: The Aware Mind blog: http://www.tsdmind.org/blog TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Healing Anxiety Caused by Intrusive Thoughts and Worry with Mindfulness 25:48

2 years ago25:48

25:48

Send us a text In this episode, Sarah and her guest, Brianna Cuthrell, discuss how mindfulness can be used to minimize anxiety caused by anxious thinking. 90% of people have intrusive thoughts but it is rare for people to share their uncomfortable thoughts with others. We often experience shame about the thoughts that our minds create, which causes even more anxiety. Not to mention the anxiety and fight or flight responses the thoughts originally cause. But there are ways to process through this experience, which will leave you calm and confident. Mindfulness is an effective method for addressing intrusive thoughts and worries because this practice helps us accept the reality of the phenomenon of our brains while at the same time supporting us to not judge ourselves or our experience. Brianna's Website- https://www.borntobendcounseling.com Brianna's Facebook- https://www.facebook.com/borntobendavl Brianna's Instagram- @borntobendavl TSD Mindfulness Virtual Meditation Center FREE monthly meditation group meets the third Saturday of each month at 10:00 AM New York Time/3:00 PM London Time. April 22, May 20, June 17, July 22, August 19 etc. Register at https://www.tsdmind.org/group Online Book Club discussion TBA on a Monday at 7:00 PM Eastern Time. Email Sarah for details at sarah.vallely@tsdmind.org Important links: The Aware Mind blog: http://www.tsdmind.org/blog TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Fawning and People Pleasing Responses During Sexual Assault and Uncomfortable Sexual Encounters 33:43

2 years ago33:43

33:43

Send us a text In this episode, Sarah and her guest, Sonya Strange, discuss why fawning and people-pleasing is a survival response caused by past trauma. This fawning response can affect every aspect of our relationships including sexual encounters. There is limited information available on the topic of fawning during sex, therefore this is an important episode to listen to and become educated on why fawning can lead to discomfort and shame after sexual assault and other sexual encounters. Please share this episode with your loved ones who have endured sexual trauma. They might gain great insight and learn what steps to take to further their healing. Sonya's website: https://www.sonyastrange.com Sonya's Instagram: https://www.instagram.com/sonya._.strange/ Sonya's FaceBook: www.facebook.com/SonyaStrangeConsulting Psych Central article: https://psychcentral.com/health/fawn-response Luis Mojica and Holistic Life Navigation: https://www.holisticlifenavigation.com/ Online Book Club discussion of "The Art of Living" by Thich Nhat Hahn March, 27 at 7:00 PM Eastern Time. Email Sarah for details at sarah.vallely@tsdmind.org Important links: The Aware Mind blog: http://www.tsdmind.org/blog TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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Why Knowing Your Enneagram Type Leads to Greater Self-Awareness and More Clarity in Relationships 25:58

3 years ago25:58

25:58

Send us a text In this episode, Sarah and her guest, Melanie Haskell, discuss the ways learning about the Enneagram can change your life. The Enneagram is a circle of personality types that identify how people interpret the world and manage their emotions. The Enneagram describes nine personality types and maps each of these types on a nine-pointed diagram which helps to illustrate how the types relate to one another. Learn how the three fields (mental, gut and heart) of TSD Mindfulness line up with the three instinct centers of the Enneagram (head, gut and heart). And how awareness of what drives your behaviors is one of the best ways to understand yourself. Recommended Enneagram test to get started: https://tests.enneagraminstitute.com/ Online Book Club discussion of "The Art of Living" by Thich Nhat Hahn March, 27 at 7:00 PM Eastern Time. Email Sarah for details at sarah.vallely@tsdmind.org Important links: The Aware Mind blog: http://www.tsdmind.org/blog TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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True Stories of Healing Perfectionism with TSD Mindfulness Five-Minute Exercises 27:58

3 years ago27:58

27:58

Send us a text In this episode, Sarah and her guests, Ali Sweeney and Marzia Bosi, discuss the ways mindfulness can break down perfectionism into its various parts so you can better manage stress caused by perfectionism. Perfectionism can result in physical symptoms, relationship stress, anxiety and depression. TSD Mindfulness provides tools for healing through perfectionism, including naming your thinking, identifying your patterns of overextension, acknowledging your shame cycles, validating your experience, and giving yourself compassion. Listen and learn where perfectionism comes from and how five minutes a day can help break the cycle. Ali Sweeney's website: http://www.alightinsight.com Online Book Club discussion of "The Art of Living" by Thich Nhat Hahn March, 27 at 7:00 PM Eastern Time. Email Sarah for details at sarah.vallely@tsdmind.org Important links: The Aware Mind blog: h ttp://www.tsdmind.org/blog TSD Mindfulness Virtual Meditation Center http://www.tsdmind.org Sarah's Mindfulness Coaching website: http://www.sarahvallely.com The Aware Mind on Instagram https://www.instagram.com/TSD_Mindfulness/ This episode is a meditation for beginners, and mindfulness for beginners resource. Intermediate and advanced meditators will also benefit. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing. The Aware Mind is produced by TSD Mindfulness, a virtual meditation center, offering mindfulness classes, certifications and private coaching for people with past trauma, anxiety and depression disorders, business leaders, and people who work in the helping professions (i.e. counselors, healers and yoga and meditation teachers).…

The Aware Mind

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More True Stories of Overcoming Stress, Overwhelm and Negative-Self Talk In Spite of this Crazy World We Live In 36:16

3 years ago36:16