The Content of Episode 132 of Outside The Studio:

This month on Outside the Studio, we welcome David Benedicktus RN/BSN (retired). David has a 40-year career as a mental health professional working in a variety of mental health settings and focusing on system integration, and patient education projects.

In retirement he became a founding member of Complementary Medicine Practitioners of PNW. He organized wellness health promotion talks for the City of Vancouver WA, the local library system and patient support groups. He also became an instructor at Clark College in Vancouver, Washington, for ten years lecturing on the neuroscience of trauma and the relationship between trauma and adaptive lifestyle choices which can lead to chronic disease and addictions. He teaches courses on the Neuroscience of Healing and Resiliency, Preventing Cognitive Decline as You Age, Cannabis and Your Health and Psychedelic Assisted Therapy.

Leaning on David's life experience and subject matter expertise, today's conversation explores the theme of inequality and the divide between the haves and the have-nots. It begins with Tessa sharing her childhood realization of the difference between those who have safety and those who are in danger due to war, poverty, and mental health issues. Her father, David Benedicktus, discusses his involvement in the civil rights movement and his work with marginalized communities, particularly the homeless. They discuss the importance of empathy and taking action to address social issues. The conversation also touches on the impact of poverty, and the role of neuroscience in understanding human behavior.

Key Takeaways:

1.The divide between the haves and the have-nots is a significant issue that affects society. Empathy and understanding are crucial in addressing social issues and helping marginalized communities.

Poverty and homelessness are complex problems that require structural support and resources. Neuroscience can help us understand the factors that contribute to human behavior and the need for compassion. Cultivating compassion and empathy is essential for addressing the challenges faced by marginalized communities.
Trauma plays a significant role in shaping individuals and communities, and trauma-informed approaches are crucial for providing effective support. Providing resources such as mental health services and affordable housing can make a significant difference in the lives of those in need.

Timestamps

(00:00:00) Introduction: Childhood Realization of Inequality

(00:05:00) David's Work with Marginalized Communities

(00:07:50) Apathy in Current Culture

(00:19:23) The Importance of Caring for the Poor and Marginalized

(00:24:31) The Impact of Poverty and the Need for Sensible Tax Reform

(00:29:42) Understanding Human Behavior through Neuroscience

(00:33:25) Cultivating Compassion and Empathy

(00:37:35) The Sacred Pause: Creating Space for Reflection

(00:45:46) Understanding the Impact of Trauma

(00:59:40) Taking Action: Asking 'What Happened to Them?'

(01:04:41) Getting Involved: Making a Difference

Resources:

Council for the Homeless: https://www.councilforthehomeless.org/prevention/celebrating-community-and-compassion-through-music/

Podcast with Tara Brach and Father Gregory Boyle: https://www.youtube.com/live/4XYCD_Z8kSY?si=_kMuI-TDqISgI9Ma

Podcast What Now with Trevor Noah and Mayor Karen Bass: https://podcasts.apple.com/hr/podcast/mayor-karen-bass-predicts-los-angeles-future/id1710609544?i=1000639292695

Adverse Childhood Experiences Sources:

https://www.cdc.gov/vitalsigns/aces/index.html

https://acestoohigh.com/

Connect with Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

Connect with Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

The Dark Moon: A Book of Poetry for Savasana

View Details

The Content of Episode 131 of Outside The Studio:

This month on Outside the Studio, Jennie Blonde, The Comfy Cozy Witch, shares how she infuses magic and ritual into her baking, emphasizing the importance of intention and the energy we put into our creations. Jennie also talks about her origin story as a witch, her transition from teaching to writing. She addresses the fear of taking risks and offers advice on manifesting and visualization. We discuss Jennie's book; The Comfy Cozy Witch, which focuses on creating a personalized and authentic magical practice, with chapters on the basics of witchcraft and the seven tenets of a comfy cozy magical practice. Other topics discussed include the history of demonizing black cats and favorite fall rituals.

Key Takeaways:

Infusing intention and energy into our creations can bring magic and ritual into everyday activities like baking.
Our spiritual journey is often non-linear, and it's important to follow the breadcrumbs and trust the path that unfolds.
Taking risks and pursuing our passions requires a combination of hope, practicality, and support.
How to find a good and trust worthy tarot reader, as well as red flags to look out for!

Timestamps

(00:00:00) Introduction and Book Release

(00:01:34) Embracing the Tenets of a Comfy Cozy Magical Practice

(00:05:43) The Power of Intention and Energy in Baking

(00:09:18) Jennie Blonde's Origin Story as a Witch

(00:14:39) Taking Risks and Pursuing Passions

(00:20:46) Visualization: Seeing, Feeling, and Knowing

(00:27:28) Creating a Personalized and Authentic Magical Practice

(00:00:34) The Cozy and Accessible Approach to Witchcraft in 'The Comfy Cozy Witch'

(00:31:02) Creating an Authentic Practice: Spells and Correspondences

(00:33:21) The History of Demonizing Black Cats

(00:35:25) Favorite Fall Rituals: Nature, Megalith Parks, and Intentions

(00:43:20) Finding Legitimate Tarot Readers: Recommendations and Red Flags

(00:51:41) Magic in the Little Things: Accessible Witchcraft for Everyone

(00:52:36) Conclusion

Resources:

Website: https://comfycozywitch.com/about/

Instagram: https://www.instagram.com/comfycozywitch/

Books: https://comfycozywitch.com/witchy-nonfiction/

Podcast: https://podcasts.apple.com/us/podcast/comfy-cozy-witch-podcast/id1536332774

Connect with Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

The Content of Episode 130 of Outside The Studio:

This month on Outside the Studio, Erin Panzarella shares how she embarked on a spiritual healing journey. She discusses the influence of her mother, and the pivotal moment that led her to change her path. Erin explains the different modalities she works with, including the Akashic Records, Reiki, NLP, hypnotherapy, and human design. She emphasizes that we are all connected to the Akashic Records and the book of our soul. This conversation highlights the importance of suspending skepticism and exploring different modalities of receiving messages from the Universe. They discuss the role of meditation in enhancing intuition and differentiating between internal thoughts and messages from beyond. They also explore the concept of the higher self as the version of our energy that is not impacted by conditioning. They emphasize the importance of accepting and sitting with uncomfortable emotions and the role of the body in grounding and accessing our gifts.

Key Takeaways:

Meditation enhances intuition and helps differentiate between internal thoughts and messages from beyond.
The higher self is the version of our energy that is not impacted by conditioning.
Accepting and sitting with uncomfortable emotions is an important part of the healing journey.
Taking small, intentional steps in the healing journey leads to exponential change.

Timestamps

(00:00:00) Introduction and Background

(00:06:00) Erin's Origin Story

(00:12:12) The Akashic Records and Channeling

(00:14:00) Modalities in Spiritual Healing

(00:25:19) Discovering and Fine-Tuning Channeling Abilities within the Akashic Records

(00:27:18) Exploring Different Modalities of Receiving Messages from the Akasha

(00:29:13) The Role of Meditation in Enhancing Intuition

(00:34:45) Understanding the Higher Self and Self-Actualization

(00:39:19) Accepting and Sitting with Uncomfortable Emotions

(00:41:46) The Importance of Grounding in the Body

(00:45:06) Taking Small, Intentional Steps in the Healing Journey

(00:47:14) Joining the Spiritually Embodied Light Workers Community

Connect with Erin Panzarella

Website https://www.erinpanzarella.com/

Instagram https://www.instagram.com/erinpanzarella/

Facebook Community https://www.facebook.com/groups/spirituallyembodiedlightworkers

Four Week Healing Journey https://www.erinpanzarella.com/unbound

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

The Content of Episode 129 of Outside The Studio:

This month on Outside the Studio, Tessa and Kelly discuss the practice of yoga nidra and its benefits. They explore different types of yoga nidra and how it can be used for cognition, healing, transformation, and setting intentions (sankalpa). They also address the question of whether it's okay to use yoga nidra to fall asleep and how to handle snoring during a yoga nidra practice. Kelly shares about her two books, 'Meditation for the Modern Family' and 'You Are Not Your Thoughts,' which provide guided meditation practices for different ages and focus on anxiety. Kelly shares her perspective on the importance of humor and self-acceptance in difficult times, and how yoga nidra has been a nourishing practice for her.

Key Takeaways:

Balancing motherhood, work, and self-care can be challenging, and it's important to prioritize self-care and set boundaries.
Teachers often teach what they need to learn themselves, and it's okay to have struggles and imperfections. Practice, whether it's yoga or meditation, helps us acquire tools to navigate real-life challenges.
Yoga nidra is an accessible entry into building a meditation practice because it can be done lying down and focuses on relaxation and comfort.

Timestamps

(00:00:00) Introduction and Unique Names

(00:03:12) The Power of Vulnerable Teachers and Mentors

(00:06:26) Applying Personal Practices to Everyday Life

(00:09:07) Taking Ownership of Growth and Learning

(00:15:00) Catching Up with Kelly Smith

(00:17:24) Balancing Motherhood, Work, and Self-Care

(00:23:15) The Role of Practice in Navigating Life's Challenges

(00:29:47) The Nourishing Power of Yoga Nidra

(00:43:47) Exploring the Benefits of Yoga Nidra

(00:45:10) Different Types of Yoga Nidra and Their Focus

(00:46:59) Using Yoga Nidra to Fall Asleep and Addressing Basic Needs

(00:48:28) Creating a Comfortable Setup for Yoga Nidra

(00:59:04) Understanding Sankalpa and Its Importance

(01:04:49) The Power of Repetition in Sankalpa

(01:09:28) Kelly's Books: 'Meditation for the Modern Family' and 'You Are Not Your Thoughts'

Connect with Kelly Smith

Website https://www.yogaforyouonline.com/

Instagram https://www.instagram.com/yogaforyouonline/

Podcast https://www.yogaforyouonline.com/podcast

Books https://www.yogaforyouonline.com/coming-soon-02

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

The Content of Episode 128 of Outside The Studio:

In this conversation, our favorite repeat guest Jill Rose is back on Outside the Studio to discuss the challenges of technology and the lack of human connection in the digital age. We explore the fear of change and the pressure to strive and achieve in society. Jill shares her insights as a life coach, emphasizing the importance of listening to our inner voice and taking small, gentle steps towards change. We also touch on Tessa's recent surgery and the lessons she learned about self-care and the need for support. Women's health, particularly menopause and reproductive health, is underrepresented and not taken seriously. The conversation around these topics needs to be more open and normalized. Painful periods and PMS symptoms are not normal and should be addressed. There is a lack of research and funding for women's healthcare, especially menopause. Hormone replacement therapy can help with menopausal symptoms but may come with side effects. Embracing the aging process and loving oneself throughout the journey is important.

Key Takeaways:

The fear of change and the pressure to achieve can hold us back from making necessary changes in our lives.
Listening to our inner voice and taking small, gentle steps can lead us in the right direction.
Embracing the aging process and loving oneself throughout the journey is important.

Timestamps

(00:00:00) Introduction and Wisdom of the Ages

(00:14:00) Discussion of Technology Challenges

(00:33:11) Embracing Simplicity and Finding Joy

(00:39:24) The Underrepresentation of Women's Health

(00:51:24) Navigating Hormone Replacement Therapy

(01:02:45) Embracing Aging and Self-Love

Connect with Jill Rose:

Email info@jillrosecoaching.com

Website www.jillrosecoaching.com

Instagram https://www.instagram.com/jillrosecoaching/

Facebook https://www.facebook.com/profile.php?id=100074947624293

Courses https://womanhoodunwrapped.com/courses

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

The Content of Episode 127 of Outside The Studio:

This month on Outside the Studio, Tessa Tovar and Sarah Ezrin discuss various topics related to parenting, self-care, and non-attachment. They explore the importance of being present in yoga practice and how it can be applied to parenting. Sarah shares her insights on creating a sustainable self-care practice and the role of daily repetition. They also discuss the myth of multitasking and the importance of focusing on one task at a time. Sarah emphasizes the practice of non-attachment and the balance between striving for progress and letting go of outcomes. Sarah and Tessa explore the importance of bringing unconscious beliefs to consciousness in order to address and change them. The conversation highlights the practice of letting go and using physical acts to release energy.

Key Takeaways

Creating a sustainable self-care practice involves daily repetition and finding what works best for you.
Multitasking is a myth, and focusing on one task at a time leads to better productivity and efficiency.
Non-attachment is a key aspect of practice, allowing for growth and progress without being attached to specific outcomes.
Being kind to oneself is essential in parenting and in life, and it involves listening to your own needs and being gentle with self-talk. Bringing unconscious beliefs to consciousness is essential for personal growth and change.

Timestamps

(00:00:00) Introduction and Catching Up

(00:02:12) Deconstructing Yoga and Being Present

(00:03:09) Parenting and the Yoga of Parenting Book

(00:06:30) Creating a Self-Care Practice

(00:08:07) The Importance of Daily Repetition

(00:10:11) Sleep Hygiene and Sleep Cycles

(00:12:07) Multitasking and the Myth of Multitasking

(00:18:30) Working Memory and Meditation

(00:20:46) Practice and Non-Attachment

(00:24:09) TV Show Recommendations

(00:25:40) Parenting and Imparting Wisdom

(00:26:22) Non-Attachment and Practice

(00:31:01) Parenting and Being Kind to Yourself

(00:36:56) Using the Book and the Importance of Kindness

(00:41:15) Being Kind to Yourself and Self-Talk

(00:43:17) Bringing Unconscious Beliefs to Consciousness

(00:44:23) The Yogic Perspective of Self

(00:45:02) Letting Go and Non-Attachment

(00:45:33) Unplugging Energetic Cords

(00:46:13) Final Thoughts and Trust

Resources:

Sarah Ezrin is a yoga educator (Senior Teacher + Trainer), freelance writer (and long-time contributor for Yoga Journal), and author of the book “The Yoga of Parenting: 10 Yoga-Based Practices to Help You Stay Grounded, Connect with Your Kids, and Be Kind to Yourself” (Shambhala Publications/Penguin Random House, June 2023).

Connect with Sarah:

Website: https://sarahezrinyoga.com/

Book: https://yogaofparentingbook.com/

Instagram: https://www.instagram.com/sarahezrinyoga/

Podcast: https://sarahezrinyoga.com/podcast-page/

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

The Content of Episode 126 of Outside The Studio:

Tessa and Amy Ippoliti discuss various aspects of teaching and practicing yoga. They explore the definition of yoga as union and interdependence, the motivation behind teaching yoga, the challenges of teaching in limited time, the importance of maintaining a personal practice, balancing financial independence and self-care, inspiring new students to try yoga, the distinction between yoga and religion, and favorite philosophical texts. In this conversation, Amy Ippoliti shares insights and wisdom on yoga teaching and practice. She emphasizes the importance of maintaining a practice in community and using yoga as a tool for engaging in the world. Overall, the conversation inspires reflection on the transformative power of yoga.

Some good reasons to listen in:

Finding a balance between financial independence and self-care is crucial for yoga teachers, and multiple sources of income can be beneficial.
Use yoga as a tool for engaging in the world and bringing mindfulness and presence into everyday life.
Embrace yoga as a practice, not just an activity, and approach it as an ongoing education.

Timestamps:

(00:00:00) Introduction and Background

(00:03:31) Defining Yoga

(00:09:32) Why Teach Yoga

(00:17:06) Teaching Yoga in Limited Time

(00:24:34) Maintaining Your Own Practice

(00:29:14) Balancing Financial Independence and Self-Care

(00:38:45) Inspiring New Students to Try Yoga

(00:46:37) Is Yoga a Religion?

(00:49:14) Favorite Philosophical Texts

(00:51:02) Reflections on Teaching and Learning

(00:52:00) The Impact of Amy's Teachings

(00:53:03) Maintaining Practice in Community

(00:54:01) Yoga as a Practice, Not an Activity

(00:54:28) Connecting with Amy

Connect with Amy Ippoliti

• Website: www.amyippoliti.com and www.vesselify.com

• Book: https://a.co/d/cxSQzJN

• Facebook: https://www.facebook.com/amyippolitipage

• Instagram: https://www.instagram.com/amyippoliti

• X / Twitter: http://www.twitter.com/amyippoliti

• YouTube: https://www.youtube.com/@amyippoliti

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast:

https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana:

https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

In Episode 125 of Outside The Studio:

Navigating the Dark Night of the Soul, Unlocking Dreams, Heathenry, and the Wounded Healer Archetype with Danielle Dulsky

In this episode of Outside the Studio, Author, healer, and witch, Danielle Dulsky joins us to discuss her experience with the dark night of the soul and the practice of paradox magic. She shares her process of writing and tracking dreams, as well as the significance of recurring dreams. Danielle explores the concept of being a heathen and living on the fringes of societal norms. She delves into the importance of the wounded healer archetype and the challenges and rewards of embracing it. Danielle also provides guidance on creating altars and working with archetypes, and she shares her thoughts on prayer and charm in witchcraft. She concludes with advice for those interested in exploring witchcraft and her contact information.

Some good reasons to listen in:

The dark night of the soul can be a scheduled period of introspection and reflection.
Recurring dreams often contain unresolved trauma and can be interpreted as a call for resolution.
Living on the fringes and questioning boundaries can be a part of the heathen path.
The wounded healer archetype is important for personal and collective healing.
Creating altars and working with archetypes can enhance one's spiritual practice.

Timestamps:

00:00 Introduction and Dark Night of the Soul

03:05 Paradox Magic and Inner Contradictory Roles

06:13 Writing and Tracking Dreams

08:00 Dream Books and Dream Interpretation

09:01 Recurring Dreams and Resolving Trauma

10:42 Recreating Dreams in Real Life

12:16 The Nature of Dreams and Reality

13:14 The Meaning of Heathen

14:41 Questioning Boundaries and Living on the Fringes

18:04 The Ruler and Warrior Archetypes

19:29 The Importance of the Wounded Healer Archetype

20:22 The Journey of Humanity and the Wounded Healer

23:41 Fate and the Grand Design

25:39 The Impact of Individual Lives

27:08 The Role of the Wounded Healer

28:29 Writing Prayers and the Medicine in Wounds

31:02 The Definition of a Witch

32:27 Prayer and Charm in Witchcraft

33:30 Creating Altars and Working with Archetypes

36:32 The Holy Wild Grimoire and Writing as Witchcraft

39:14 Connecting with Ancestors and Setting up Altars

42:57 The Holy Wild Grimoire and Personal Myth

45:01 Advice for Exploring Witchcraft

47:20 Contact Information

Connect with Danielle Dulsky

• Facebook: https://www.facebook.com/WolfWomanCircle\

• Instagram: https://www.instagram.com/wolfwomanwitch and http://www.instagram.com/holywildbooks

• Twitter: https://twitter.com/WolfWomanWitch

• LinkedIn: https://www.linkedin.com/in/danielle-dulsky-61969712a

Connect with Tessa Tovar:

◦ Website: https://tessatovar.com/

◦ Instagram: https://www.instagram.com/tessamarietovar/

◦ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613/

◦ Twitter: https://twitter.com/altyogagirl

◦ YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

◦ Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

◦ Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

View Details

In Episode 124 of Outside The Studio:

Mushrooms are not only delicious, but research is showing that they may also be a neuroprotective, slowing the onset of dementia. Fungi for cooking are delicious, but what are magic mushrooms all about? On this packed episode, Tessa Tovar and Matt Monroe chat about cooking, the fear of dementia, foraging, and the future of psychedelics.

Matt Monroe is the co-founder of CULTIV8R CLUB, a company dedicated to making the growing process of mushrooms more accessible. He lives in Portland, Oregon with his wife and dog.

Timestamps

(00:00) Intro

(02:50) Matt and cooking

(06:15) Matt's Nut butter recipe

(07:40) Matt, The Cultivator

(09:10) Who should take shrooms?

(11:40) Mushrooms and Dementia

(14:50) Fear of mental decline

(18:45) Matt's show and tell

(20:35) Cultivating mushrooms

(26:15) Misinformation surrounding mushrooms

(28:55) The future of psychedelics

(35:05) Foraging

(42:10) How to get consistent mushroom potency

(45:10) Mushroom cultivation

(52:35) Portland Police Story

(57:05) Strains of shrooms

(1:03:40) "I am the drone" story

(1:05:15) Do your homework do your hw, be safe always always measure your microdose, use grams as your unit of measure

(1:12:45) Sobriety and shrooms

(1:15:45) Final thoughts

(1:17:00) Grain bag example

Key Takeaways

Be safe. More than anything, do your own homework and research. Don't listen to a podcast of a guy talking about mushrooms and think you know what's up. Talk to experts, connect with local foragers and know exactly what you are growing, foraging and consuming. Use precise scales for weighing, never eyeball doses. Make sure your scale is on the correct setting (grams, not ounces!). Never risk buying street sourced mushrooms or substances. In Portland, Oregon specifically (and many, many other cities), nearly all street drugs are laced with fentanyl, including street marijuana, so know exactly where your purchased product has been. Misinformation surrounding psilocybin mushrooms is widespread, so be careful.
Magic mushrooms, psilocybin and other related hallucinogens, are not for everyone. Got a history of mental health disorders such as bipolar disorder? Not a good idea to start taking them recreationally as there's a high possibility of instability. But, can psilocybin be positive for a vast majority of people? Most likely, but it's up to the individual if they find that it's right for them.
Cultivating mushrooms from home is not only the safest option since you know exactly what your mushrooms have come from, but the process is relatively simple and fun, too. Depending upon your state's laws, growing psilocybin mushrooms may also be an option. Matt offers classes and kits on growing mushrooms in Portland, Oregon, but you can reach out to your local mushroom experts on how to get started on your new hobby.
Whether it's a full dose or microdose of psilocybin, you may encounter different potencies of mushrooms. This is because each mushroom naturally varies in potency, but how do we get a more consistent dose? Grind your collection of mushrooms together before weighing your dose so as to average the strength, ensuring a much more even playing field for your experience.

Matt's Nut Butter Recipe

Ingredients:1 Cup of raw cashews

1 Cup of raw pecans

1/2 Cup of raw walnuts

Spread the nut out on a cookie sheet, and bake in an over for 12 minutes at 325 degrees F. Give a stir at about the six minute mark.

Pull the nuts out of the over, and allow them to cool down for at least fifteen minutes.

Pour the nuts into a food processor, and then add the following two ingredients:

1/2 tsp of salt

2 TBS of avocado oil

'Pulse' the food processor - to initially break up the nuts - and then go into 'Continuous' mode with the food processor. After about twenty seconds or so, use a spatula to scrape down the sides, and then go back into 'Continuous' mode for about another twenty seconds. Again, scrape down the sides.

Now, just hold down that "Continuous" button, and let the nut mixture grind and chop and swirl. After about another twenty to thirty seconds, it will start getting all creamy, oily, smooth. Continue to hold down the button until everything is finally chopped and the nut mixture looks like nut butter.

Connect with Matt Monroe

Website: https://www.cultiv8rclub.com/

Instagram: https://www.instagram.com/cultiv8rclub/

Facebook: https://www.facebook.com/CULTIV8RCLUB

Youtube: https://www.youtube.com/channel/UCE1ugXHnXZBQQk7FnRYKPQg

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 123 of Outside The Studio:

In this conversation, Tessa interviews Amanda Kuda about her journey to sobriety and the impact it has had on her life. Amanda shares her experience of being a social drinker and how she realized that alcohol was holding her back. She discusses the fear and stigma around sobriety and emphasizes that alcohol doesn't have to be a problem for it to be a problem in your life. Amanda also talks about her book, 'Unbottled Potential,' and the process of writing and publishing it. The conversation concludes with a discussion on finding alternatives to the evening routine of drinking. In this conversation, Amanda Kuda discusses her reading habits, book recommendations, and her journey as an author. She emphasizes the importance of reading fiction before bed to wind down the mind. Amanda recommends the books Night Circus and This Tender Land as must-reads. She also shares her love for writing and the power of books in connecting with others. Amanda expresses her excitement for future writing projects and the opportunities that being an author brings.

Some good reasons to listen in:

Alcohol doesn't have to be a problem for it to be a problem in your life.
Sobriety can have a positive impact on all aspects of life, including relationships, career, personal development, and spirituality.
Writing and publishing a book can be a transformative and empowering process.
Replacing the evening routine of drinking with alternative activities can help overcome the fear and discomfort of sobriety. Reading fiction before bed can help wind down the mind and promote better sleep.
Recommended books: Night Circus and This Tender Land.
Books have the power to connect people and evoke emotions.
Exploring curiosities, such as sobriety, can lead to personal growth and self-discovery.

Timestamps:

00:00 Introduction and Background

02:45 Amanda's Journey to Sobriety

06:36 The Impact of Sobriety on Life

14:02 Exploring Sobriety and its Effects

18:02 You're Not the Problem

22:32 Writing and Publishing the Book

29:21 Overcoming Fear

35:56 Replacing the Evening Routine

40:29 Fiction After Five

41:03 Reading Fiction Before Bed

42:24 Book Recommendations: Night Circus and This Tender Land

43:45 The Joy of Reading and Writing

44:06 Future Plans as an Author

45:40 Connecting on Social Media

46:06 Blogging and Podcasting

46:27 Final Takeaways

Connect with Amanda Kuda:

• Book: https://www.amandakuda.com/book/

• Instagram: https://www.instagram.com/amandakuda/

• Website https://www.amandakuda.com/

• Dry January Challenge: https://amandakuda.podia.com/2024-unbottled-potential-challenge

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 122 of Outside The Studio:

In this engaging podcast episode, host Tessa dives deep into a thought-provoking conversation with Jen Soriano, the award?winning author of -Nervous- Essays on Heritage and Healing.- Jen, a versatile writer, independent scholar, and multi-disciplinary performer, shares insights into movements advocating for trauma-wise care, the significance of creating communities of collective care, and the role of justice institutions in fostering healing. Additionally, Jen opens up about her personal journey dealing with chronic pain since birth and the transformative path she undertook to seek a life free from constant pain.

Three Reasons to Listen:

Insights into Trauma-Wise Care: Jen Soriano, known for her innovative creative non-fiction, delves into the essential aspects of trauma-wise care for young people and birthing individuals.
Building Collective Care Communities? Discover the importance of creating your own community of collective care, as Jen and Tessa explore ways in which individuals can support each other in their healing journeys.
Journey of Healing from Chronic Pain? Jen shares her personal story of living with chronic pain since birth and the healing journey she embarked upon to find relief. Her experience provides inspiration and valuable lessons for listeners dealing with chronic conditions.

This podcast episode promises a rich exploration of trauma, community, and personal healing, making it a must-listen for anyone interested in the intersection of health, justice, and personal well-being.

Timestamps ⏰

(00:41) Radically Loved 519
(02:10) Sleep routines and feeling rested
(13:00) Yoga as a healing modality
(24:10) Other bodywork modalities
(27:35) Jen's chronic pain journey
(32:00) Connecting with ethnic and cultural heritage
(36:15) The Role of the Healer
(38:00) Trauma-wise care for birthing and young people
(43:40) Being your own community of collective care
(46:17) What's next for Jen
(47:35) How to connect with Jen

Resources:

• Jen Soriano on Radically Loved Episode 516: https://bit.ly/3R2AJ9u

• The Nap Ministry https://thenapministry.wordpress.com/

• Healing the Soul Wound by Eduardo Duran https://a.co/d/4Wz0JKM

Connect with Jen Soriano:

• LinkTree: https://linktr.ee/jensoriano

• Instagram: www.instagram.com/jensorianowrites/

• Website https://www.jensoriano.net/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 121 of Outside The Studio:

In this episode, we explore the transformative power of "compassionate accountability" with Marc Lesser, a seasoned mindful leadership trainer. Lesser, who has traversed a unique path from directing the Tassajara Zen Mountain Center to founding and leading successful businesses, shares insights from his book, "Finding Clarity."" The essence of accountability, according to Lesser, goes beyond fulfilling obligations?it involves clarity, empathy, and truth.

Key Takeaways 🗝️

Discover the importance of facing conflicts head-on for long-term benefits. Learning to embrace discomfort and foster empathy leads to collective, effective efforts towards common goals. 🤝
Practical tips on how to work with and through difficult emotions with clarity, care, and connection. 💖
Learn practical strategies for turning communication breakdowns into breakthroughs and foster win-win results that contribute to a more meaningful, and connected relationship. 📚

Join us for an enriching conversation with Marc Lesser as we unravel the profound impact of compassionate accountability on building vibrant relationships, thriving workplaces, and leading meaningful lives.

Timestamps ⏰

(01:15) Intro Marc Lesser
(03:17) Teaching meditation to engineers
(05:25) Compassionate alignment
(08:00) Get unstuck
(13:23) The study of opposites
(14:55) Journal exercise
(17:00) Feel the pain and wishes
(18:51) The skill of listening
(21:30) The busy trap
(25:30) Compassion, accountability, alignment
(27:50) Workplace conflict
(34:00) Be joyful and find equanimity

Connect with Marc Lesser

The book https://marclesser.net/books/

Website https://marclesser.net/

Wendell Berry “Be joyful though you have considered all of the facts”

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 120 of Outside The Studio:

How do we not end up devoured in an anxious spiral from knowing that our planet is being choked to death by human-caused pollution? We accept and advocate. Tessa Tovar sits down with Rachael Cohen to relieve some eco-anxiety and stress that comes from witnessing negative changes in our environments and what we can do, both mentally and physically.

Rachael Cohen is the author of Everyday Plant Magic and Infinite Succulent and the owner of Infinite Succulent, a wellness, coaching, and nature connection company based in San Diego, California.

Now through Christmas 20% off all products and services! https://www.infinitesucculent.com/

If you or anyone you know would benefit from an Intuitive/Mediumship session, chakra read, energy transformation session or plant consults with Rachael please share this code: HOLIDAYMAGIC for special deals throughout December!

Timestamps ⏰

(00:00) Intro
(02:00) Animals are magic
(05:20) Numerology
(07:20) Eco-anxiety
(14:20) What Rachael's new book is about
(17:30) Acceptance of changes
(23:05) Solutions and what we can do
(28:25) Bioplastics
(32:50) We are part of nature
(34:10) Natural challenges are spiritual challenges
(36:15) Rachael's book inspiration
(39:20) Intuition
(47:00) Grounding
(53:35) Final takeaways

Key Takeaways

The key to reducing eco-anxiety is radical acceptance of the reality because if we reject, we can't recognize the true gravity of our situation. Fully understanding the environmental scene, not only the negatives but the positives as well, will help us handle the reality and what solutions we can make.

We need corporate and political change. Many advertisements try to put the blame and responsibility on consumers for the pollution crisis, but we as individuals are not at fault. Corporate greed, poor regulations, and a lack of political directive are ultimately responsible for most of the pollution because to them, money is the priority over everything.

Instead of greedy materialism, we need to return to a place of love and reciprocity. Connecting with the earth, creating with nature, and giving back to the earth are the key ingredients to remedying our home. Love is the true motivation for adapting to change.

People often say "grounding" when they mean "centering." The practice of breathing and mentally returning to your body is centering, while grounding means you have opened your root chakra and are taking energy from the earth. Bare feet and literal soil aren't required, but certainly a fantastic addition to make

Connect with Rachael Cohen

Infinite Succulent: https://www.infinitesucculent.com/

Instagram: https://www.instagram.com/infinitesucculent/

Rachael"s New Book Self-Care for Eco-Anxiety:

Rachael's book Everyday Plant Magic: https://uk.bookshop.org/p/books/everyday-plant-magic-change-your-life-through-the-magical-energy-of-nature-rachael-cohen/7080575?ean=9781784885489

Rachael's book Infinite Succulent: https://www.amazon.com/Infinite-Succulent-Miniature-Living-Share/dp/1682683427/ref=sr_1_2?crid=QQNL9YGEZ0AR&keywords=infinite+succulent&qid=1657670106&sprefix=infinite+succulent%2Caps%2C135&sr=8-2

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 119 of Outside The Studio:

Get ready for an epic encore as Outside the Studio welcomes back beloved Mara Branscombe! Mara Branscombe is the radiant mind behind "Ritual as Remedy," who's now unleashed her second book, "Sage, Huntress, Lover, Queen: Access Your Power and Creativity through Sacred Female Archetypes," via Inner Traditions.

Mara invites us to explore the mesmerizing world of feminine archetypes—each a unique powerhouse. The Maiden's infectious zest, the Mother's boundless abundance, the Sage's healing vibes, the Huntress's warrior spirit, the Lover's profound intimacy, the Mystic's intuitive magic, and the Queen's inner power and wisdom. 🌸✨ These archetypes are your toolkit for recognizing, healing, and living your best life!

Reasons to Tune In:

Dive into the magic of sacred feminine archetypes to unleash your inner potential. 🚀
Learn how these archetypes ride the waves of change with you, offering timeless guidance for your ever-evolving journey. 🌊
Explore ancient wisdom tailor-made for the challenges and adventures of today. 🏹

Join us on a journey of self-discovery, empowerment, and ancient wisdom as Mara Branscombe invites us to explore the transformative magic of sacred feminine archetypes. 🌟💖

🕒 Timestamps

(00:46) Ritual as Remedy

(01:50) Writing a second book

(02:57) Wisdom from my father

(04:57) Why Sage, Huntress, Lover, Queen

(12:30) Embracing Sage and Age

(15:16) Conversations with your daughters

(18:32) The maiden exists at all ages

(22:39) How do we get there, the Queen

(24:46) Be willing to do the work

(28:26) Mara's daily rituals

(32:18) Candle lit mornings

(36:30) The Warrior Huntress energy

(40:33) The Lover archetype

(53:51) 1 in 2 cases of dementia is preventable

Resources:

The Book “King, Warrior, Magician, Lover” https://a.co/d/af9aXRI

The Book “Ritual as Remedy” https://www.ritualasremedy.com/

The Book “Sage, Huntress, Warrior, Queen” https://www.femininearchetypesbook.com/

Website https://marabranscombe.com/

Instagram https://www.instagram.com/marabranscombe/

Podcast Interview Outside the Studio Episode 74 “Rituals as Remedies” : https://youtu.be/3dWwaoxXMRg?si=AGYwVJZKcuXnusVx

ABOUT THE AUTHOR:

Mara Branscombe is a yoga and meditation teacher, writer, mother, artist, ceremonialist, and spirit coach, who finds great joy in leading others along the path of self-transformation. She is passionate about weaving the art of mindfulness, self-care, mind-body practices, and earth-based rituals into her offerings. Mara is a regular contributor to Spirituality and Health Magazine, Gaia, and Wanderlust. The author of Ritual as Remedy, she lives in both Vancouver, Canada, and a cabin in the woods with her husband and two daughters.

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 118 of Outside The Studio:

In this engaging episode, we dive into the world of dementia prevention with Drs. Emily and Mitchell Clionsky, authors of the groundbreaking book, DEMENTIA PREVENTION: Using Your Head to Save Your Brain. Join us as this dynamic duo, a physician and neuropsychologist couple, share insights gathered from 45 years of clinical expertise.

Key Takeaways:

Dementia is Not Inevitable, It's Preventable: Discover the empowering revelation that dementia is preventable in 1 out of 2 people and explore the factors that play a pivotal role in determining your brain's fate.
Cracking the Code of Cognitive Health: Delve into the intricate ways your brain's function is influenced by factors like blood circulation, blood pressure, sugar levels, medications, vision, hearing, and even how you breathe while you sleep. Uncover the 20 factors impacting dementia risk, 17 of which are changeable in adulthood.
Psychological Strategies for a Brain-Boosting Lifestyle: Learn proven psychological methods to alter habits and enhance overall health, setting the stage for a future with a resilient and sharp mind.

Join us in this riveting conversation that cuts through the noise of fads and unsupported claims, providing practical insights into safeguarding your brain health. Don't miss out on the expert guidance of Drs. Clionsky to embark on the journey of a dementia-free future! 🌐🎙️

🕒 Timestamps

(00:10) Introducing our guests!

(01:50) High school sweethearts

(03:58) Your likelihood of getting dementia

(07:16) The many approaches to dementia prevention

(11:42) Sleep apnea and gender biases

(16:10) Defining dementia

(21:29) Working down the checklist and medications

(27:36) Sugar, nutrition, and supplements

(34:42) Risk reduction in 30s, 40s, 50s

(39:52) Mouth breathing

(43:26) Symptoms of sleep apnea

(49:13) How much sleep should you get and can you catch up with a nap

(51:54) Examine your “but”

(53:51) 1 in 2 cases of dementia is preventable

Resources:

Book Dementia Prevention: https://www.press.jhu.edu/books/title/12532/dementia-prevention

Website: https://braindoc.com/

ABOUT THE AUTHORS: Emily Clionsky, MD is an internal medicine doctor with 25 years of experience and is a Diplomate of the American Board of Psychiatry and Neurology. She has treated thousands of patients with memory loss at her private practice. Mitchell Clionsky, PhD is a board-certified clinical neuropsychologist with 45 years of experience evaluating and treating patients with cognitive impairment, dementia, ADHD, and traumatic brain injury. Together, they developed the Memory Orientation Screening Test (MOST), which has been used by hundreds of doctors. They live in Springfield, MA.

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 117 of Outside The Studio:

How do brands decide what colors and designs to use, and how does this impact how clients perceive them? 🌈 Join Tessa as she brings the creative genius, Abbey McGrew, founder of Wayfarer Design Studio, to the mic! Together, they dive into the wild world of business intentionality, online models, and advertising your merchandise or services. 🚀

Abbey McGrew, the visionary behind Wayfarer Design Studio, believes that branding is more than meets the eye. She infuses deeper meaning into every project she takes on! 🌟

🕒 Timestamps

(00:00) 🎵 Intro: Let's get this creative journey started!

(01:50) 🧐 Abbey s background: Who s the creative powerhouse behind Wayfarer?

(06:00) 💡 Intentionality of titles and business names: The art of choosing the perfect name.

(12:30) ✔️ Nike and brand inspiration: Swoosh into the world of iconic branding.

(20:50) ✈️ Starting a new business abroad: Adventures in entrepreneurship.

(25:20) 🤝 Hiring employees: Building your dream team.

(28:20) 🌐 Online business model: Navigating the digital landscape.

(31:05) ⏳ Trends vs Timeless: Staying in vogue or setting the trend?

(37:35) 🎯 Target audience: Hitting the bullseye.

(40:35) 🌈 Color: Painting the brand canvas.

(45:30) 💰 Selling our brand: The art of pitching.

(54:35) 🧘‍♂️ Mindful of personal preferences: Balancing passion and practicality.

(56:45) 📲 Connect: Stay tuned for more inspiration!

💡 Key Takeaways

🕐 When is the right time to expand your company? In Abbey's world, it s all about focusing on your passion - design - and delegating the rest!
💥 First impressions matter! Make educated design decisions to leave a lasting, positive impact on your brand.
🤔 Why should someone choose your product or service? Keep asking "Why?" until you uncover the core of your brand's values and advertise it with a purpose!

🔗 Links

🌐 Connect with Abbey McGrew:

Wayfarer Website: wayfarerdesignstudio.com
Instagram: wayfarerdesignstudio
Podcast Per Our Last Email: perourlastemail.com/episodes

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 116 of Outside The Studio:

Join us for a thought-provoking episode with Dr. Rachel Harris, a distinguished psychologist and the author of "Swimming in the Sacred" and "Listening to Ayahuasca." Dr. Harris and Tessa explore the profound theme of integrating entheogens and their wisdom into mainstream culture. Discover the transformative potential of psychedelics, learn essential questions to ask your facilitator for a safe journey, and gain insights into post-trip integration. This episode is a must-listen for anyone seeking to intelligently weave the profound experiences of these substances into everyday life.

Dr. Rachel Harris is Rachel Harris, PhD, is the author of Swimming in the Sacred: Wisdom from the Psychedelic Underground and Listening to Ayahuasca. A psychologist who has been in private practice for 40 years, she spent 10 years in an academic research department where she published more than 40 scientific studies in peer-reviewed journals and received a National Institutes of Health New Investigator's Award. Rachel splits her time between an island in Maine and the San Francisco Bay Area.

Tune in to discover the three key reasons to listen:

Explore the transformative potential of these substances, their impact on consciousness, and how they can bring about personal growth and healing.
Get equipped with essential questions to ask your facilitator. Ensuring a safe and well-guided journey is crucial when working with entheogens, and this episode can provide you with the knowledge and tools to make informed decisions about your experiences.
Gain valuable insights into how to intelligently weave the profound insights and wisdom gained from entheogens into your everyday life. Whether you're an experienced explorer of psychedelics or someone looking to understand their potential, this episode can offer guidance on how to make these experiences meaningful and beneficial in the long run.

Episode Highlights:

[01:20] The "island" of Maine

[04:52] Swimming in the Sacred

[09:22] Rachel's favorite stories

[13:33] Reducing symptoms for specific diagnoses

[17:52] The priestesses underground

[21:10] PTSD diagnosis relief

[22:36] Experimenting with drugs

[26:20] Gap between psychedelics underground and clinical settings

[30:30] Intelligent exploration with entheogens and what questions to ask your facilitator

[41:40] Integration post-entheogen sitting

[44:26] Going from body to intellect practices

[47:12] Guidance from unseen others

[50:57] Discernment

[53:10] Key takeaways for a psychedelic journey

Entheogens #PsychedelicWisdom #Integration #MainstreamCulture #FacilitatorQuestions #PostTripIntegration #Psychology #PodcastEpisode

Resources:

Movie: "The Finest Hour"

Connect with Dr. Rachel Harris

• Website: https://www.swimminginthesacred.com/

• Books: https://a.co/d/eXMBc3Z

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 115 of Outside The Studio:

Imagine sitting down for a chat with some wise peeps who've got life figured out! They're gonna talk about some cool stuff like not letting fear run the show -you know, listening to your inner child, recognizing patterns, and trusting that gut feeling. Bill gives practical tips how to hit the brakes, take a breather, and get into the groove of daily rituals like meditation. It's gonna be a chat that'll make you go, #Wow, I needed that!"

"Part of being in this human experience is recognizing that we're always going to be walking this tightrope between our rational side and our and our all knowing, intuitive side." - 26:34 Bill Phillips

This week on Outside the Studio join Tessa Tovar for a vibrant and enlightening conversation with the one and only Bill Phillips. We'll dive into "The Language of Color," explore the powerful practice of -Channeling Spirit To Heal Grief and Loss," share stories of "Visitation from Spirit in Dream Realm," and map out "The Road to Your Intuition and Freewill." Don't miss this delightful and insightful episode-

Here are three reasons why you should listen to the full episode:

Discover Your Inner Wisdom: Uncover the secrets to conquering fear and embracing your intuition.
Toxic Relationship Toolkit: Learn how to spot a toxic relationship and take the empowering steps to let it go.
Zen in Daily Life: Get practical tips on slowing down and creating a meditation routine that'll bring peace and clarity.

Episode Highlights:

[01:40] The language of color

[04:42] Finding psychic work, channel for spirit

[07:38] Don't let fear take the wheel

[09:41] Access and trust your inner child

[12:47] Letting go of toxic relationships

[16:32] How do you know when it's time to let go

[19:09] Spiritual web and karma

[22:59] Daily practice and rituals

[29:26] How do we remember to slow and pause

[33:35] Cord cutting practice

[35:58] Grief and loss

[40:10] Visitation from spirit in dreams

[44:48] Gratitude is key

Resources:

Connect with Bill Phillips

◦ Website: https://www.billphilipps.com/

◦ Instagram: https://www.instagram.com/billphilipps

◦ Facebook: https://www.facebook.com/psychicmediumbill/

◦ Twitter: https://twitter.com/mediumbillphili

◦ YouTube: https://www.youtube.com/channel/UCCOwZs7615OiiX54Vzp1Nvg

◦ Books: https://www.billphilipps.com/books

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 114 of Outside The Studio:

This week join Taylor Elyse Morrison and Tessa Tovar on a transformative journey through the highs and lows of navigating the employee to entrepreneur transition. Taylor shares insights from her own experiences, discussing her successes and failures in a way that can guide you toward informed decisions on your entrepreneurial path. Taylor also delves into the pressing issues of burnout and self-care, offering a fresh perspective on maintaining a healthy work-life balance.. Furthermore, Taylor discusses her personal journey of diagnosing ADHD and advocates for embracing neurodiversity.

Tune in for a powerful episode that combines these three vital subjects, providing a comprehensive exploration of entrepreneurship, self-care, and neurodivergence.

Taylor Elyse Morrison turned being bad at self-care -- and being firmly convinced of every human's potential -- into a career. She's the founder of media company Inner Workout, and the author of a book by the same name. Recently named one of Fortune's 10 Innovators Shaping the Future of Health, Taylor is tired of aspirational 'wellness as usual.' Instead, she builds businesses, content, and experiences that make well-being and personal development more accessible. You're just as likely to see Taylor facilitating a workshop at a Fortune 100 as you are to see her talking about TikTok and body image with a high school class. Wherever she goes, Taylor's sure to use her coaching, mindfulness, and movement training to meet people where they're at and offer actionable steps towards creating a world without burnout.

Here are three reasons why you should listen to the full episode:

Burnout and Self-Care: In a world where burnout is all too common, Taylor provides a fresh perspective on self-care and mental wellness. Learn how she has successfully navigated burnout and the strategies she's developed to maintain a healthy work-life balance. Her wisdom will inspire you to prioritize self-care while pursuing your dreams.
Diagnosing ADHD and Embracing Neurodivergence: Taylor's journey to diagnose ADHD and her advocacy for embracing neurodiversity is an empowering narrative. By tuning in, you'll gain a deeper understanding of neurodivergence and how it can be harnessed as a superpower rather than seen as an obstacle.
Navigating the Employee to Entrepreneur Transition: Taylor's insightful journey from being an employee to an entrepreneur offers a wealth of knowledge and practical advice for anyone considering a similar path. Hear her share her successes and failures, offering insights that can help you make a smoother transition and make informed decisions about your own entrepreneurial aspirations.

Episode Highlights:

[00:10] Introducing Taylor

[02:20] Receiving a compliment

[09:10] Care and Connection are at the Root of Burnout

[12:45] The Lazy Genius

[14:50] You Can Do Anything But Not Everything

[17:10] Diagnosing ADHD and Neurodivergence

[24:45] Coping Mechanisms and Support with ADHD

[29:45] The bridge from employee to entrepreneur

[35:55] Successes and failures, learning to pivot

[39:05] Learning to let go sooner

[41:30] Writing the book, Inner Workout

[46:15] Notice what you're doing that already serves you

Resources:

Website: https://www.taylorelyse.com/

◦ Instagram: https://www.instagram.com/taylorelysemorrison/

◦ LinkedIn: https://www.linkedin.com/in/dominiece-r-clifton-288b20b3/

◦ The Book, The Inner Workout: https://www.innerworkout.co/inner-workout-book

◦ The Podcast Inner Workout: https://www.innerworkout.co/podcast

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 113 of Outside The Studio:

Phil Knight, co-founder of Nike, followed his call of starting a business that would eventually be one of the biggest brands in the world and says that everyone should seek their calling. But, what if our call isn't as grandiose as Phil Knight's? Jill Rose and Tessa Tovar are back to spill their thoughts on what it looks like to follow a dream, no matter how casual or large, and how attitude is key.

Jill is a life coach for women, yoga instructor, speaker and facilitator whose passion is to lift and guide women to realize their innate and powerful brilliance and to help them stop playing small in their lives so they can live in confidence and freedom.

Timestamps

(00:00) Intro

(01:40) Quality of life

(03:10) Attitude is everything

(08:45) Recapturing youth

(11:25) The loss of innocence

(17:35) Seeking a call

(27:10) Ideal client avatar

(34:20) What drew Tessa to yoga teacher training?

(41:40) Jill's online program

(49:25) Connect

Key Takeaways

The old saying, "Laughter is the best medicine," holds merit as joy is what colors a vibrant life even through rough patches and chronic illness. Stress is linked to having negative physical effects on our bodies, so remembering to practice a sense of humor will lead to a more fulfilled life.
In Phil Knight's book Shoe Dog, he mentions that it was his calling to follow the career of co-founding Nike and pushes that everyone listen to that internal voice. However, that voice doesn't have to be a massive, career driven endeavor. It could be as simple as a hobby you've quietly been thinking of or taking the leap to start a new project. When the time is right, try giving into the pull to the next adventure waiting. Showing your friends and family the love for your passion is an indicator you're following the right path.
At the beginning of starting a new business, it's tempting to accept anything and everything; casting a wide net is good at the start. However, an "Ideal client avatar," will tell you what your preferred client looks like and with whom you excel in your trade. As much as we may try, we can't serve or help everyone, so knowing who you can help to the best of your ability will feed your energy.

Mentioned books:

Outlive, The Science and Art of Longevity, by Peter Attia, MD: https://peterattiamd.com/outlive/

Shoe Dog: A Memoir by the Creator of Nike, by Phil Knight: https://www.amazon.com/Shoe-Dog-Memoir-Creator-Nike-ebook/dp/B0176M1A44

Jill Rose's Book Recommendations

Carrie Soto is Back by Taylor Jenkins Reid

The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid

The Last Thing He Told Me by Laura Dave

Book Lovers by Emily Henry

Buy the Book by Jasmine Guillory

The Maisie Dobbs Series by Jaqueline Winspear

Connect with Jill Rose

Website: https://jillrosecoaching.com/

Facebook: https://www.facebook.com/people/Jill-Rose-Coaching/100074947624293/

Instagram: https://www.instagram.com/jillrosecoaching/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 112 of Outside The Studio:

This week join Dominiece Clifton and Tessa Tovar as they explore the transformative power of stillness. Dominiece also offers practical insights on how to incorporate movement into your daily routine even when time and energy are in short supply. Dominiece sheds light on the critical language and significance of Diversity, Equity, and Inclusion (DEI) in both workplace and wellness settings, emphasizing the need for these principles to be at the forefront of our collective consciousness. Moreover, she advocates for the inclusion of BIPOC wellness instructors and the importance of serving marginalized communities, highlighting the vital role they play in making wellness practices accessible and inclusive for all.

Tune in for a conversation that will inspire you to reevaluate your approach to self-care, diversity, and social responsibility.

Dominiece Clifton is a certified yoga instructor, breathwork and meditation facilitator on a mission to enhance overall emotional education and well-being through body-centered approaches to healing. She is the founder of Move and Still, a mission-driven company dedicated to employee wellness, and Nourish Wellness Collective, a hybrid wellness community for women entrepreneurs and working professionals. Since launching Move And Still at the beginning of 2022, she has helped almost 500 beneficiaries from multiple organizations release, reconnect, and remember to achieve emotional well-being and success in life and business. Her first book on this subject, Hold Space To Heal: Seven Somatic Approaches to Help You Release, Reconnect, and Remember Your Power was published in the summer of 2023.

Key Takeaways

Discover the power of stillness and learn practical ways to add movement to your daily life, even during busy and draining moments.
Gain insights into the critical importance of Diversity, Equity, and Inclusion (DEI) in both workplace and wellness contexts.
Explore the vital role of BIPOC wellness instructors and their impact in making wellness practices accessible and inclusive for marginalized communities.

Episode Highlights:

[01:30] Entering the wellness world through healing

[07:19] The intuitive nudge to be still

[10:20] Learning to trust your internal voice

[13:59] Motherhood and self-nourishment on a daily basis

[17:41] DEI in the workplace and having the informed conversation

[21:11] The importance of somatic practices to heal internalized trauma

[24:55] BIPOC wellness instructors and making wellness more accessible

[29:30] How to acknowledge marginalized community members in wellness spaces

[33:44] Inclusive language and queues for teaching yoga

[37:54] Best practices to release stress from the body

[40:41] Balancing the nervous system

[42:48] When you don't have any energy left

[44:55] How do we "get this right" and effect change

[47:09] Building a business with heart and from love

[51:40] The School of Healing Podcast

Resources:

Connect with Dominiece Clifton:

Website: https://movexstill.com/

Instagram: https://www.instagram.com/dominiecerclifton

LinkedIn: https://www.linkedin.com/in/dominiece-r-clifton-288b20b3/

The Book, Hold Space to Heal: Seven Somatic Approaches to Help You Reconnect, and Remember Your Power: https://a.co/d/bWcruSK

The Podcast School of Healing: https://kite.link/soh

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 111 of Outside The Studio:

Tessa invites Dan Mirfield to the show to discuss the connection that nature holds in healing our past traumas, the difference between feelings and emotions, and the importance of finding a like-minded community.

Dan Mirfield is a renowned healer, mentor, and author whose mission is to relieve stress in those who suffer from anxiety through the healing power of nature and finding peace from within. He is the author of SEEDLING: The Journey to Inner Peace.

Timestamps

(00:00) Intro

(01:20) Cover of the book Seedling

(04:10) Accountability and responsibility

(06:35) Feelings vs emotions

(12:10) How the book came to Dan

(14:45) Tips for channel states

(17:00) Dan's connection to nature

(20:10) Diving into previous traumas

(22:45) Epigenetics

(24:10) Tessa's background

(31:35) Community

(35:55) Democracy and freedoms

(41:00) Equality and independent thinking

(46:20) Connect

Key Takeaways

We all have moments where we may get triggered, but it's imperative to first breathe and understand what you are feeling physically. The difference between our feelings and emotions is that our feelings tell us what we are experiencing through our five senses and emotions are our mental state. To avoid emotional tunnel vision, compare and contrast both parties' energies so as to hold space for healing discussion.
Epigenetics is the study of how our environment and habits change the way your genes work. Modern research suggests that generational trauma is tied to epigenetics, as how trauma our ancestors experienced may be passed down. To end the cycle, the healing begins with you! Past traumas require being examined so as to process and grieve the damage for peace to be welcomed.
In nature, there is no equal energy, only balanced and unique, individual energy. The power of individuality is vast as it inhibits us from being placed into brackets. Dan believes that being placed into categorized groups leads to a loss in power, robbing us of the power that is individuality and rather we should embrace our differing and opposing backgrounds.

Connect with Dan Mirfield

Website: https://www.asagesjourney.com/

Seedling: The Journey to Inner Peace: https://www.amazon.com.au/dp/064569651X?ref_=cm_sw_r_cp_ud_dp_5RWNJFKJ5Y9Q1XGMTEY0

Instagram: https://www.instagram.com/asagesjourney

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 110 of Outside The Studio:

When is it time to hire someone new? How do we give the best work environment for our employees? These are questions Kira La Forgia and Tessa Tovar hash out in the episode by chatting on what leading with authenticity looks like and how to foster innovation.

Kira La Forgia is a small business consultant and founder of Paradigm Consulting. Her mission in life is to empower women to identify their unique skills and passions and turn them into profitable businesses so they can have the freedom to live their life on their own terms.

Timestamps

(00:00) Intro

(01:50) What builds a successful business?

(06:10) Seeing individuality of employees

(09:55) When is it time to hire an employee?

(15:50) How do we hire?

(21:50) Multi-hyphenates

(26:55) Fostering Innovation

(30:05) Kira's Story

(36:00) Daily Rituals

(42:35) Advice to Your Younger Self

(46:10) Connecting

Key Takeaways

A successful business is built upon embracing the individuality and authenticity of the employees. When the authenticity of the team is acknowledged, then the business can adapt to the people's needs. Employees have passions and goals and those need to be met if they are going to be happy and driven in the workplace which is imperative to the function and productivity of the company.
Small businesses can find it difficult to determine when to hire a new team member, but the first question to ask is, "What do I want to offload to someone else?" Start delegating recurring tasks such as a weekly newsletter or smaller projects. Hiring an employee enables the owner to expand the company and work on new, innovative projects. Don't wait until you're maxing your own work capacity limits to get help.
Kira's advice to her younger self is that you can change your mind, including your job career. Even if you've been in the same work field for a decade or two, life isn't a straight path, nor are you the same person when you started. Leaving or changing doesn't require a "good" reason, you can do whatever you'd like simply because you want to.

Connect with Kira La Forgia

Website: https://the-paradigm.com/

Kira's New Podcast On The Up and Up: https://podcasts.apple.com/us/podcast/on-the-up-and-up/id1661939979

Instagram: https://www.instagram.com/theparadigmm

People Leader Archetype Quiz: https://the-paradigm.com/quiz

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 109 of Outside The Studio:

Lara Land joins us to discuss her new book "The Essential Guide to Trauma-Sensitive Yoga," a comprehensive resource that illuminates an inclusive path for yoga teachers and students of all backgrounds, emphasizing a compassionate approach for those who have endured trauma. Join us as we explore the transformative power of trauma-sensitive language and its profound impact on the practice of yoga and beyond.

This episode is for you, as a student of yoga, and a teacher of yoga. As Lara and Tessa delve deep into how we can take of ourselves and understand each other from varying perspectives and experiences of the trauma spectrum.

Lara Land, is a deeply compassionate somatic therapist, life coach, consultant, and yoga-teacher trainer specializing in trauma sensitivity. Lara works with people of all ages and backgrounds, from young children to seniors, who are coping with a range of traumas including physical, emotional, and sexual abuse, homelessness, genocide, and incarceration. Her nonprofit,Three and a Half Acres, serves the NYC and DC areas and brings yoga to shelters, food banks, inmates, and the NYPD. This year Lara published The Essential Guide to Trauma Sensitive Yoga which offers an inclusive approach to yoga for teachers and students of all ages and abilities, especially those who have experienced trauma.

Here are three reasons why you should listen to the full episode:

Suggested language for shifting power to the practitioner
How to create an environment in the yoga room from a trauma sensitive lens
How to practice or teach poses in a way that includes all

Episode Highlights:

[01:10] Lara's study and focus of trauma sensitivity

[02:21] What is trauma, really? Defining trauma

[08:41] Indicators of trauma response

[13:42] How to choose a yoga class with trauma sensitivity in mind

[17:40] The language of trauma sensitive yoga

[19:40] The role of the yoga teacher with a student who is experiencing trauma

[23:00] Can you teach an all levels trauma-informed class for everyone

[26:35] The damage that praise can do

[30:00] Understanding your intentions as a teacher of yoga

[35:00] More tips on creating a trauma sensitive experience in the yoga room

[38:40] Why timing in a yoga class is so important

[41:45] Bringing yoga into clinical settings

[50:45] Trauma is in every shared space

[53:25] Vicarious trauma and how to take care of ourselves as teachers

Resources:

Connect with Lara Land

The Essential Guide to Trauma Sensitive Yoga Book: https://www.penguinrandomhouse.com/books/717898/the-essential-guide-to-trauma-sensitive-yoga-by-lara-land/9781611809886

Website https://laraland.us/

Non-Profit https://threeandahalfacres.org/

Facebook https://www.facebook.com/laralandwellness/

LinkedIn https://www.linkedin.com/in/laraland

Instagram https://www.instagram.com/laralandyoga/

YouTube https://www.youtube.com/user/AllEightLimbs

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 108 of Outside The Studio:

Cooking every single day for the rest of our lives? How overwhelming for many of us! But, Tessa Tovar invites Toni Okamoto to the show to discuss how we can make our time spent in the kitchen easier, more affordable, and how Toni wrote her new book Plant-Based on a Budget Quick and Easy.

Toni Okamoto is a vegan blogger, influencer, and author. Her mission is to make a plant-based diet and its associated benefits accessible to everyone through her platforms and books.

Timestamps

(00:00) Intro

(03:30) What we eat is how we feel

(05:30) Out of our food comfort zones

(09:35) How did Toni educate herself on health?

(12:00) Kitchen tips!

(16:20) Favorite meal planning tips

(18:15) Meal planning vs prep

(22:20) The right tools in your kitchen

(28:30) Key staple foods

(30:20) What is "plant based"?

(32:00) Whole foods

(32:55) Toni's favorite recipe

(36:10) Banana ice cream

(40:15) Entrepreneur side of Toni's book

(45:20) Work life balance

(48:05) Rituals

(50:40) Last Thoughts

Key Takeaways

Be open to experimenting with new foods or ingredients you may have disliked in the past. Trying new recipes will give your palette a chance to adjust to new flavors and methods of cooking; swapping vegetables or staples for what you prefer may also help you enjoy meals.
Meal planning versus meal prep. Meal planning is taking inventory of your ingredients, arranging your meal lineup for the week, and shopping for needed items. Meal prep is washing and cutting your produce or making staple foods like rice or quinoa so that meals are simple to throw together later in the week. While many of us come home exhausted from grocery shopping, it's imperative to put our goods away properly (like keeping cilantro in a cup of water) or easily accessible so they won't go to waste.
Don't wait for perfection. This applies to our cooking or daily lives, but especially from an entrepreneur view. Waiting for perfection means you will wait forever; it's an illusion. Instead, start with what you have and build on top of your practice and experience.

Connect with Toni Okamoto

Website: https://plantbasedonabudget.com/

New Book Plant Based on a Budget Quick and Easy: https://plantbasedonabudgetcookbook.com/

Instagram: https://www.instagram.com/plantbasedonabudget/

TikTok: https://www.tiktok.com/@plantbasedonabudget

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In Episode 107 of Outside The Studio:

Get ready to join a conversation with a refreshingly out-of-the-box thinker as we delve into the profound concept of intention and how it shapes the trajectory of our lives. Joanna Haines takes us on a journey of self-discovery, emphasizing that intention is like pointing your arrow in life's vast expanse.

(29:37) "With intention, it's where you're pointing your arrow in life as well. And so, to believe, you need to dream, you need to believe, you need to trust that what it is that you desire is your desire, because it's for you." -- Joanna Haines

In this conversation, we explore the essential elements of transformation: dreams, belief, and trust. Discover how your dreams are the seeds of your desires, and how believing in those desires is the key to manifesting them. Joanna highlights the importance of trusting that what you desire is meant for you, providing valuable insights and actionable tips to help you align with your true purpose.

(33:10) "If something is pivoting for you it's an opportunity to lean in and see why" -- Joanna Haines

Timestamps

(00:10) Joanna the multi-passionate mentor and coach

(02:05) Joanna's approach

(03:15) Human Design and Akashic Records

(06:50) How Joanna found this work

(09:20) Compassionate Inquiry

(12:08) The cyclical process of realignment

(15:10) Assessing habits, behaviors, and intentions

(18:15) Fear and pattern interrupt

(20:05) Self trust

(28:35) Manifestation

(33:50) Shadow work

(36:20) The importance of nuance

(40:00) Life purpose

(42:05) Working with Joanna

Key Takeaways

Leave no part behind when you are doing the inner work
Explore the essential elements of transformation: dreams, belief, and trust
Discover how your dreams are the seeds of your desires, and how believing in those desires is the key to manifesting them

Connect with Joanna Haines

Joanna Haines is a multi-passionate Psychologist, Soul Alignment Coach & Spiritual Mentor, Business Coach & Award Winning Entrepreneur. She is also the owner of Drift and Sonder, which was awarded the best new business of the year. Utilizing various modalities such as Gabor Mate's Compassionate Inquiry, Human Design, Akashic Records, and Somatic Embodiment, Joanna journeys with clients to liberate them from outdated stories, beliefs and behaviors in order to create a deeper connection with their true selves, illuminating their most aligned path.

Website: https://joannahaines.com/

Instagram: https://www.linkedin.com/in/joanna-haines-08962227/

LinkedIn: https://www.linkedin.com/in/joanna-haines-08962227/

YouTube https://www.youtube.com/channel/UCX4E4RYUef2tglhAp3A1xfQ

Drift and Sonder Shop: https://driftandsonder.com/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

In episode 106 of Outside The Studio with Tessa:

"Solutions don't always come from insistence, they often come from pause" - Tamara Castelo

We all crave happiness, but do we know what would actually bring us that? Are we aware of how to feel daily pleasure? Tamara Castelo chats with Tessa Tovar on how the basics of our health is imperative to resolving issues in our bodies and how small, intentional rituals lead to major changes.

Tamara Castelo is a renowned Traditional Chinese Medicine Specialist, CEO of the Tamara Castelo Clinic, and author of the highly acclaimed book The Power of Rituals: Small Habits, Big Changes for Your Well-Being and Health.

Timestamps

(00:00) Intro to Tamara

(04:20) Autoimmune Diseases

(09:30) Integrative Medicine

(12:50) Insulin and the ovaries

(14:10) How to talk to Doctors

(17:50) Tessa's Autoimmune Background

(19:50) Solutions Don't Come From Insistence

(22:20) What's a Ritual?

(25:30) Journal Prompts

(29:50) What Inspired Tamara to Write-

(32:20) Feel What You Like To Feel

(33:50) Teaching Children How to Regulate Our Emotions

(41:40) What it Means to Eat Well

(44:30) Poop and What it Should Look Like

(47:45) Small Habits

(50:25) What Do I Love About Myself

(54:35) Where to Connect

Key Takeaways

What does your poop look like? How much sleep are you getting? What does your diet consist of? These are questions Tamara asks, regardless of the list of other symptoms her patients may be experiencing. Your whole body is connected and what may seem like a small, unrelated symptom to the problem, may be the key point to fixing the issue. Many doctors are notorious for putting our symptoms in a box, where one part of the body can't affect another part. This isn't true. Share with your doctor every detail along with the basics of how your body functions.
Feel what you want to feel. Perhaps it's freedom, or contentment or simply happiness. Practice feeling that everyday and recognizing what makes you happy when you're happy and how it came about. It's imperative for us to feel pleasure as it releases healthy hormones that keep us balanced.
Small habits and rituals are a first step towards feeling how we want to feel. Repeated mantras and affirmations with intentional breathing can bring our mind to believe and embody those messages; Tamara finds that saying her mantra seventeen times is the perfect number for her ritual, but will vary person to person.

Connect with Tâmara Castelo

Website: https://tamara-castelo.com/

Tamara Castelo's Book The Power of Rituals: https://www.amazon.com/Power-Rituals-PLANETA-PORTUGAL-ebook/dp/B0B7LJ5RXL/ref=sr_1_2?crid=71G8RFQ8GYK9&keywords=power+of+ritual+tamara+castelo&qid=1670526681&sprefix=power+of+ritual+tamara+castelo%2Caps%2C195&sr=8-2

Facebook: https://www.facebook.com/dratamaracastelo

Instagram: https://www.instagram.com/tamara__castelo/

Twitter: https://twitter.com/tamara_castelo

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 105 of Outside The Studio with Tessa:

In modern times, the word "magic" gets a bad rap, but how can we dig deeper into what that means? Tessa Tovar invites Corin Grillo to chat about her experiences in the work field regarding angels, channel writing, and what it looks like to deconstruct the term "New Age."

Corin Grillo is a licensed psychotherapist, visionary leader, and inspirational speaker and offers online training in authentic spiritual leadership, nature immersions, and intuitive healing arts. She is the author of Angel Wealth Magic and The Angel Experiment.

Timestamps

(00:00) Intro

(03:05) Angel Wealth Magic

(04:40) How Did Corin Get Into Angel Work?

(09:30) Dismantling the Term "New Age"

(15:40) How do we work with Angels?

(20:15) Defining Words Like "Angel"

(21:30) Finances and Knowing Your Worth

(28:40) Channel Writing

(33:05) What is a Grimoire?

(34:00) Perfectionism

(39:35) Toxic Positivity

(42:10) Wealth Demons

(44:20) Banishing Rituals

(45:35) Where to Start on the Path to Have More Wealth

(47:00) Final Thoughts

(48:25) Connect

3 Key Takeaways

To begin working with Angels, acknowledge them and give them a love offering, such as lighting a candle and a meditative session; befriend and respect the angels as real beings that are in the room with you. Recognize that you have a team helping and guiding you and make a conscious choice of choosing to interact with them as they are here specifically to help us.
Demons come in any form that try to deter us from growing or pursuing our goals. For example, the shame demon tells us that we are not worthy to put ourselves out there or the self-sabotage demon that tells us we are not enough. It's imperative that we invest in ourselves and our work with angels so that we aren't impacted by the damaging energy.
Perfectionism is an illusion passed on from the religious teachings that we are not enough without a third party to cleanse us, however, we are enough the way we are and are capable of so much more than taught. We are often over prepared and under experienced in our progress towards our goals. With small steps towards our goals and communicating with our angelic allies, we don't need to be perfect to start a new project or journey.

Connect with Corin Grillo

Website: https://coringrillo.com/

The Book Angel Wealth Magic: https://www.amazon.com/dp/1608688127

Facebook: https://www.facebook.com/coringrilloangelalchemy

Instagram: https://www.instagram.com/coringrillo/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 104 of Outside The Studio with Tessa:

Most have heard of "Magic mushrooms" and other psychedelics, but many may associate those drugs with college dorms or casual recreational users. Tessa Tovar invites Matt Zemon to discuss the future and current research of psychedelics to reshape prejudice surrounding the drugs that could lead the antidepressant scene.

Matt Zemon is the CEO and Co-Founder of HAPPYY a mental wellness company, specializing in psychedelic-assisted oral ketamine therapy along with digital therapeutics that promote transforming outcomes. He is the author of Psychedelics for Everyone.

Timestamps

(00:00) Intro

(01:35) History of Psychedelics

(06:40) What is the Future of Psychedelics

(10:50) MDMA

(17:25) Recreational Use and Safety

(21:10) Finding Licensed Providers

(25:30) Psilocybin and Nature

(29:40) Setting

(32:45) Micro Dosing

(36:10) Macro Dosing

(39:05) Power Dynamics

(46:45) Drugs for Specific Circumstances

(51:20) Matt's Experience

(57:05) Final Thoughts

3 Key Takeaways

Psychedelics are for everyone; not everyone needs or should take them, but the availability should be open for all for recreational, medicinal, and ceremonial uses. When they are not openly available, the chances of overdoses or purchasing laced products are exponentially higher, leading to unnecessary harm to those who could benefit.
When taking any mind altering substance, the source, set, and setting are imperative to consider. Know the exact source and purity of the drug. The mindset you are in prior to taking anything will determine the quality of the journey. Finding a safe setting and environment will make the experience more comfortable.
Microdosing refers to the practice of taking about 1/10th to 1/20th of a typical dose several days in a row, with a few rest days in between, for several weeks, with a few weeks of rest between rounds. The point is to still function normally throughout the day and not feel any major effects while getting some of the mental health benefits of the drug. It's also a beginner friendly way to test the waters of how certain drugs may affect your body.

Connect with Matt Zemon

Website: https://www.mattzemon.com/

Matt's Book Psychedelics for Everyone: https://www.amazon.com/Psychedelics-Everyone-Beginners-Depression-Consciousness/dp/B0BCM8W9HH/ref=tmm_pap_swatch_0?

Instagram: https://www.instagram.com/matt.zemon/

Linkedin: https://www.linkedin.com/in/mattzemon/?original_referer=https%3A%2F%2Fwww.mattzemon.com%2F

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 103 of Outside The Studio with Tessa:

In this compelling interview, renowned communication expert and executive coach, Michelle Gladieux discusses the transformative power of courageous communication. Through insightful conversations and personal anecdotes, Michelle illuminates the challenges individuals face when giving and receiving feedback, unraveling the reasons behind our natural defensiveness and fear of confrontation. This episode delves into practical strategies and techniques for fostering open, honest dialogues while nurturing a culture of empathy and understanding.

If you want to learn how to navigate difficult conversations, develop assertiveness, find your voice when it truly matters, develop stronger relationships, and invite collaboration in both personal and professional spheres, then this episode is for you!

(22:20) "and then the day came when the risk to remain tight in a bud was more painful than the risk to bloom" — Anais Nin

Timestamps

(00:00) Intro

(03:00) Communicate with Courage

(04:22) Personality Assessments

(06:50) Feedback Challenge

(08:33) Giving Truthful Criticism and Praise

(11:00) Debunking the Compliment Sandwich

(13:07) Defining Courage

(14:22) The Four Hidden Challenges

(22:28) Procrastination

(23:00) Desire Louder Than Fear and The Writing Process

(27:01) Public Speaking

(38:18) Risks Not Worth Taking

(43:30) Directness and Diplomacy

(45:35) Allowing Emotions to Be Present During Hard Conversations

(51:10) What's next for Michelle

3 Key Takeaways

Navigating Difficult Conversations: The podcast highlights the importance of embracing difficult conversations as opportunities for growth and understanding. Listeners learn how to approach such situations with empathy, active listening, and a focus on mutual goals.
Ask and Give Feedback Like a Pro: By mastering the art of giving and receiving feedback constructively, listeners can create a culture of trust, openness, and collaboration. This newfound skill empowers individuals to lead with empathy, resolve conflicts, and foster an environment where diverse perspectives are valued and included, ultimately promoting innovation and collective success.
Learn what risks are not worth taking! The benefit of improved communication through taking smart risks to question our beliefs and take a leap of faith lies in the potential for profound personal and interpersonal growth.

Connect with Michelle Gladieux

Michelle Gladieux, President

Gladieux Consulting

Professional Development & Executive Coaching

GladieuxConsulting.com

FB & Insta @gladieuxconsulting

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 102 of Outside The Studio with Tessa:

"Boundaries are the distance at which I can love both you and me simultaneously" - Prentis Hemphil

Media and movies paint the stereotype that hypnosis puts you under a controlled spell, but that's far from the truth. Tessa Tovar invites Amy Green Smith to chat on how to establish boundaries, the four fear responses, and what hypnosis actually looks like with how it can improve our mental health.

Amy Green Smith is a certified and credentialed life coach and hypnotherapist, masterful speaker, and courageous communication expert. She is the author of Speak Up For Yourself Without Being a Dick and the host of The Bold Faced Truth Podcast.

Timestamps

(00:00) Intro

(01:50) People Pleasing

(06:50) Parts Therapy

(14:20) Access to the Subconscious

(22:30) Consulting the Pendulum

(27:40) Handwriting Analysis

(34:00) Boundaries

(42:25) Four Fear Responses

(48:25) Keeping Inspired

(55:55) Amy's E-Book

(57:30) Final Thoughts

Key Takeaways

Boundaries 101 is to decide what the boundary is, be specific with what we need, and communicate with the appropriate party about the issues. The most difficult part for most is the delivery of the boundary with others but should look something like this: here are the issues, here is how I interpret it, here's my request, here is the enforcement of this boundary. There may be instances where that boundary needs to be reinforced by comments such as, "Please don't," or "Going back to that conversion we had," and decide how many offenses it takes before an ultimatum needs to occur.
Don#39;t apologize for being human. Don't apologize for getting emotional when discussing boundaries or a situation that feels intense. Simply say, "I have emotion coming up right now because this is really important to me," or "Because this system or program is important to me and I care about this," rather than minimizing our emotions.
If we think we don't have access to hypnosis, we actually do. Hypnosis is the slowing down of the brain waves into a theta state which we enter often: for example, driving somewhere and not remembering how we got there is when our brains are in theta. Through repetition, practice being aware of those slow moments and using mantras to submit to the subconscious such as, "I am capable of establishing boundaries," and "My power comes from within," or "I am loved."
Don't be a collector of personal development info or books, take action! All the research can be read and articles full of tips and tricks can be analyzed, but it's not until there is physical practice that results will be made. It will feel daunting and mistakes will be learned, but the change for quality of life improvement will be well worth the leap.

Connect with Amy Green Smith

Website to her book Speak Up For Yourself Without Being a Dick: https://amygreensmith.com/

Podcast The Bold Faced Truth: https://amygreensmith.com/pods/

Instagram: https://www.instagram.com/heyamygreensmith/

Facebook: https://www.facebook.com/heyamygreensmith

Linkedin: https://www.linkedin.com/in/heyamygreensmith

Twitter: http://twitter.com/heyamygreen

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 101 of Outside The Studio with Tessa:

Spirituality and feminine work can get easily dismissed as being Woo or New Age but in this thought provoking conversation Heather Allison delves into a myriad of captivating topics, exploring the profound depths of feminine energy and its connection to the guidance of souls. The discussion weaves through the intricate tapestry of free will and manifestation, unraveling the potent interplay between personal choices and the shaping of one's reality. The conversation also ventures into the realm of successful business strategies founded upon feminine marketing principles, emphasizing the power of empathy, compassion, and collaboration.

Finally, we delve into the sacred and wounded archetypes of both masculine and feminine energies, illuminating the transformative potential of embracing and healing these intrinsic aspects of our being. As you engage in this enriching exchange, you are encouraged to embark on a journey of self-discovery and empowerment, embracing the true essence of you authentic Self.

Timestamps

(00:00) Intro

(02:50) Age 40 spiritual awakening

(06:12) How do we know enlightenment is happening and will stick?

(16:15) Coexisting within the feminine mystical realm and the patriarchy

(19:55) Mapping from the point of view of our soul

(25:43) Dark Night of the Soul

(33:55) The balance of feminine and masculine in romantic relationships

(36:45) Archetypal Grid

(38:54) Wounded or sacred relationship dynamic

(41:10) Feminine marketing principals and building a successful business

(48:10) Manifestation, Freewill, Destiny

(53:50) How to connect with Heather

This conversation is for you if you want to learn more about:

The sacred and wounded archetypes of both masculine and feminine energies, and how best to coexist within your romantic relationship.
Successful business strategies founded upon feminine marketing principles, emphasizing the power of empathy, compassion, and collaboration.
Free will, destiny and manifestation, unraveling the potent interplay between personal choices and the shaping of one's reality.

About Heather Allison

Heather Allison is the Sacred Feminine, Soul + Shamanic Guide for Lovers, Leaders, Luminaries + Mystics. Her work has been described as "unimaginable transformation," "revolutionary," "whole-life changing," and "by far the most important work I've ever done' by the women who have experienced it. An Activator of women who are here for Beautiful things. The Divine Feminine guide for Divine Feminine coaches. And a Destiny Accelerator for any woman who Knows they're here to walk a Path full of Miracles, and live the fullness of their Purpose.

Through her signature Mystery School, Golden Goddess, Heather teaches the principles and practices from her Reality-changing methodology called Sacred Harmonic Energetics (S.H.E.). These are Energetic, Shamanic, Emotional, Subconscious, as well as highly-practical and real-life tools that support everything we crave as humans: Deep Love, Soul Aligned business and Sacred Success, clear Intuition and Guidance, personal Power, Harmony, and the fulfillment of our Sacred Destinies.

Connect with Heather Allison

FREE GIFT Understanding the Archetypes: https://www.heather-allison.com/understanding-the-archetypes

FREE COURSES https://courses.heather-allison.com/collections

Golden Goddess Mystery School: https://www.primordialfeminine.com/golden-goddess

The Golden Path Podcast: https://helix-gazelle-3b72.squarespace.com/the-podcast

Facebook: https://www.facebook.com/groups/risegoddess/

Instagram: https://www.instagram.com/iamheatherallison

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana https://a.co/d/1pELtfn

FREE YOGA CLASSES with me on YouTube Outside the Studio https://www.youtube.com/@tessatovar/featured

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 100 of Outside The Studio with Tessa:

Maybe, "Money doesn't buy happiness," but it sure makes our lives easier and contributes to a better quality of life. Tessa Tovar invites Scarlett Cochran to talk about her new book, what it looks like to have one big happy life when we rebuild our relationship with money and realizing that earning money is a skill.

Scarlett Cochran is an attorney, financial expert, and entrepreneur. She is the founder of One Big Happy Life and the author of It's Not About the Money- A Proven Path to Building Wealth and Living the Rich Life You Deserve.

Scarlett Cochran has been featured on several news outlets including ABC News Good Morning America: https://abcnews.go.com/GMA/GMA3/video/money-monday-save-future-sacrificing-present-96461818

Timestamps

(00:00) Intro

(01:40) Limiting Beliefs Around Money

(05:25) "Money Doesn't Buy Happiness"

(08:00) Having Nice Things

(12:25) How to Effectively Budget

(16:55) 7 Money Capacities

(20:50) Business Timelines

(23:45) Earning Money is a Skill

(28:10) Debt

(33:10) One year Spending Plan

(35:55) Budgeting with a Partner

(43:55) Simplifying Finances

(49:35) Writing

(52:20) Final Thoughts

(54:25) Connect

**4 Key Takeaways

Before getting to the nuts and bolts of budgeting, decide what you (and your partner!) value. This means deciding what is most important to you and where to make cuts if needed. Some have the view of saving as much as possible for a high lifestyle later in life, while others prefer to enjoy more luxuries in the present. This also makes less room for resentment towards work or spending restrictions when your needs are met.
Both earning and saving money is a practiced skill. Making financial decisions takes trail and error to learn what will work best. For entrepreneurs, asking, "How do I make someone pay for this?" or "What audience am I aiming for?" are key starting points in creating a game plan and those answers may evolve as lessons are learned.
For each month, there is a pattern or average in your spending and income. For example, in the summer, the A/C bill may be higher and during the holidays money is spent on presents and parties. For the one year spending plan, you can plan and assess to fit your goals. Scarlett's husband has a property tax on his car, so they budget accordingly throughout the year so that the high bill doesn't feel like a shock. Seeing the big picture of your financial plan can help inform your decisions.
Debt is seen as a terribly scary thing, which it absolutely can be when left unattended. However, Scarlett advocates for using debt wisely and to your advantage. Starting off small to learn how to manage it is key while using it to invest and build your wealth. If you struggle with a large amount of debt, healing from the shame and forgiving ourselves is imperative.

Connect with Scarlett Cochran

Website One Big Happy Life: https://onebighappylife.com/

Instagram: https://www.instagram.com/onebighappylife/

Facebook: https://www.facebook.com/onebighappylife

Youtube: https://www.youtube.com/c/onebighappy

Scarlett's new book It's Not About the Money: A Proven Path to Building Wealth and Living the Rich Life You Deserve: https://onebighappylife.com/its-not-about-the-money-book/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T**

View Details

In episode 100 of Outside The Studio with Tessa:

Maybe, "Money doesn't buy happiness," but it sure makes our lives easier and contributes to a better quality of life. Tessa Tovar invites Scarlett Cochran to talk about her new book, what it looks like to have one big happy life when we rebuild our relationship with money and realizing that earning money is a skill.

Scarlett Cochran is an attorney, financial expert, and entrepreneur. She is the founder of One Big Happy Life and the author of It's Not About the Money- A Proven Path to Building Wealth and Living the Rich Life You Deserve.

Scarlett Cochran has been featured on several news outlets including ABC News Good Morning America: https://abcnews.go.com/GMA/GMA3/video/money-monday-save-future-sacrificing-present-96461818

Timestamps

(00:00) Intro

(01:40) Limiting Beliefs Around Money

(05:25) "Money Doesn't Buy Happiness"

(08:00) Having Nice Things

(12:25) How to Effectively Budget

(16:55) 7 Money Capacities

(20:50) Business Timelines

(23:45) Earning Money is a Skill

(28:10) Debt

(33:10) One year Spending Plan

(35:55) Budgeting with a Partner

(43:55) Simplifying Finances

(49:35) Writing

(52:20) Final Thoughts

(54:25) Connect

**4 Key Takeaways

Before getting to the nuts and bolts of budgeting, decide what you (and your partner!) value. This means deciding what is most important to you and where to make cuts if needed. Some have the view of saving as much as possible for a high lifestyle later in life, while others prefer to enjoy more luxuries in the present. This also makes less room for resentment towards work or spending restrictions when your needs are met.
Both earning and saving money is a practiced skill. Making financial decisions takes trail and error to learn what will work best. For entrepreneurs, asking, "How do I make someone pay for this?" or "What audience am I aiming for?" are key starting points in creating a game plan and those answers may evolve as lessons are learned.
For each month, there is a pattern or average in your spending and income. For example, in the summer, the A/C bill may be higher and during the holidays money is spent on presents and parties. For the one year spending plan, you can plan and assess to fit your goals. Scarlett's husband has a property tax on his car, so they budget accordingly throughout the year so that the high bill doesn't feel like a shock. Seeing the big picture of your financial plan can help inform your decisions.
Debt is seen as a terribly scary thing, which it absolutely can be when left unattended. However, Scarlett advocates for using debt wisely and to your advantage. Starting off small to learn how to manage it is key while using it to invest and build your wealth. If you struggle with a large amount of debt, healing from the shame and forgiving ourselves is imperative.

Connect with Scarlett Cochran

Website One Big Happy Life: https://onebighappylife.com/

Instagram: https://www.instagram.com/onebighappylife/

Facebook: https://www.facebook.com/onebighappylife

Youtube: https://www.youtube.com/c/onebighappy

Scarlett's new book It's Not About the Money: A Proven Path to Building Wealth and Living the Rich Life You Deserve: https://onebighappylife.com/its-not-about-the-money-book/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T**

View Details

In episode 99 of Outside The Studio with Tessa:

In this empowering episode, of Outside the Studio, Rachel Macy Stafford and Tessa Tovar delve into the realm of empowering and learning from our children, shifting towards conscious communication and rewriting our limiting beliefs by addressing our inner dialogue.

Rachel shares several tips from her multi best-selling self-help guide books, on how to get unstuck and reclaim your own unique path. When you listen to this episode you will gain valuable insights from a renowned best-selling author of self-help guide books.

(32:46) "A lot of us grew up hearing, you know, be kind to others, be kind to others, be kind to others. We never heard: Are you being kind to yourself right now?" - Rachel Macy Stafford

Rachel Macy Stafford is the New York Times bestselling author of Hands Free Mama, Only Love Today, and Live Love Now. Rachel is a certified special education teacher whose personal strategies are universal invitations to embrace life with urgency and cultivate connection despite the distractions of our culture. Her blog is a source of inspiration to millions. Rachel lives in Georgia with her beloved family and two rescue cats. For more, visit handsfreemama.com

Timestamps

(00:00) Introduction

(02:00) Rachel's Origin Story

(05:00) Cultural Narrative On Writers

(06:30) Authors and Artists Saved US

(10:00) How To Use Soul Shift

(12:00) Where To Start And How To Make Choices

(14:25) Fear Of Commitment And Fear of Failure

(17:50) The Five Second Rule

(20:20) Wisdom From Our Children

(25:51) Balancing Being Efficient With Time and Also Learning To Slow Down

(29:22) Three Steps To Shift Your Habits

(31:50) Identifying Emotional Armor, Comparison Traps, And Windows Of Recovery

(38:44) A creative Space Without External Validation

(39:45) The Birth of "Hands Free Mama"

(47:00) Parenting Your Children Through Mistakes

(51:45) Rachel's Content Production Strategy

(54:10) Final Thoughts

Key Takeaways

Encouraging Self-Reflection: Explore the importance of self-reflection in personal growth and how to guide our children in introspection to gain clarity about their aspirations and dreams.
Embracing Individuality: Gain insights on fostering an environment that celebrates individuality, empowering our children to embrace their uniqueness and forge their own distinct paths in life.
Self-Limiting Beliefs: Rachel shares strategies to help you identify and challenge your self-limiting beliefs. Learn to break free from constraints and pursue your dreams.

(13:27) "Few people know so clearly what they want. Most people can't even think what to hope for when they throw a penny in the fountain" - Barbara Kingsolver

Connect with Rachel Macy Stafford

Website: https://www.handsfreemama.com/

https://www.handsfreemama.com/books/

Soul Shift: The Weary Human's Guide to Getting Unstuck and Reclaiming Your Path to Joy (Sounds True)is an empowering guide to reclaiming inner peace in a world of overwhelm.

Instagram: https://www.instagram.com/handsfreerevolution/

Twitter: https://twitter.com/handsfreemama

Facebook: https://www.facebook.com/TheHandsFreeRevolution

Pinterest: https://www.pinterest.com/handsfreemama/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 98 of Outside The Studio with Tessa:

With the rise of eastern practices becoming more prominent in western culture, how do we honor these teachings without cultural appropriation? Acharya Shuny and Tessa Tovar meet again to talk about imposter syndrome in the yogi community, ayurveda and what it looks like to practice discernment.

Acharya Shunya is a truth-teller, awakener, motivational speaker, and spiritual coach. She is the author of several books including Ayurveda Lifestyle Wisdom and Sovereign Self and Roar Like a Goddess.

Link to Acarya's 1st appearance on Outside the Studio: https://podcasts.apple.com/us/podcast/how-to-apply-goddess-archetype-theory-with-acharya-shunya/id1483077110?i=1000584443

Timestamps

(00:00) Intro

(02:00) Success of Roar Like a Goddess

(03:00) Mystical Power of the goddess stories

(05:45) Peace

(07:50) Spiritually Bypassing

(13:05) Nondual Teachings

(22:00) Imposter Syndrome and How to Honor the Teachings of Yoga

(30:30) Ayurveda

(39:05) Doshas

(42:00) Animal products and Ayurveda

(46:05) Discernment

(55:35) Final Thoughts

3 Key Takeaways

Spiritual bypassing uses

a. Can be in reference to justifying your non-action and passivity in certain, unjust situations. There are times to spread love and light, but there are times to speak up and stand against wrong. Instead of using spiritual terms as a defense mechanism to avoid issues, discernment is key in analyzing our intentions.

b. Can also be used to describe people who are skipping and expediting their spiritual journey. People who have been practicing for a week and claim they are enlightened are most likely misinterpreting some teachings as it requires long term detachment.

There is no need to feel like an imposter about practicing ancient teachings because you are not from India. The vedas were not made for one, specific people, but rather all beings. Be true and honest in your journey and recognize that you will always be a student, regardless of how advanced your senior status may be and proudly say you are still learning. Imposter syndrome arises when we erase our roots and attempt to hide how we have learned. It’s okay to not know everything and still need to look at texts or consult another yogi.
Discernment calls for us to be careful of what our sources are and to step back to pause and assess our situations. Be cautious of harmful intentions and misinformation and instead reflect on what you feel is needed. With discernment comes wisdom. This ties into self care and daily examples such as, "Do I really need to be getting drunk tonight, or should I be eating simple food, drinking hot water, and going to bed early?" (51:50)

Connect with Acharya Shunya

Facebook: https://www.facebook.com/acharyashunya/groups/

Instagram: https://www.instagram.com/acharyashunya/

Website: https://www.acharyashunya.com/

Vedika Global: https://www.vedikaglobal.org/acharya-shunya

Acharya Shunya's Book, Roar Like a Goddess: https://www.acharyashunya.com/

Acharya Shunya's Book, Ayurveda Lifestyle Wisdom: https://www.amazon.com/Ayurveda-Lifestyle-Wisdom-Complete-Prescription/dp/1622038274

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

Ayurveda Lifestyle Wisdom: A Complete Prescription to Optimize Your Health, Prevent Disease, and Live with Vitality and Joy

View Details

In episode 97 of Outside The Studio with Tessa:

For those struggling with addiction or a trauma in general, there will be moments of lapse, but you're not alone. Tessa Tovar chats with Steven Washington on his story of going from Broadway dancer to Qigong and Pilates teacher and how rock bottom is different for everyone. A touching episode covering tips on breath work during triggers and what it means to be ready for help.

Steven Washington is the author of Recovering You; Soul Care and Mindful Movement for Overcoming Addiction. As a former professional dancer who performed on Broadway in Disney's The Lion King, his love of movement inspired him to become the highly acclaimed Qigong and Pilates teacher that he is today. Steven lives a joyful life of recovery and is passionate about helping others as they navigate towards health and happiness.

Timestamps

(00:00) Introduction

(04:45) Sensitive People

(10:55) Steven's Healing Process

(13:00) Being Open and Ready

(16:45) Triggers and Pausing

(23:00) Moments of Lapse

(26:00) Plan of Action

(27:40) Childhood Trauma

(33:50) Qigong and Pilates

(36:20) Membership Community

(38:20) Laughter Medicine Exercise

(43:35) Hitting Rock Bottom

(48:20) Final Thoughts

(49:45) How to Connect

"A problem shared is a problem halved" - Steven (16:15)

4 Key Takeaways

Triggers take awareness of your own body, energy and nervous system. Qigong and pilates both focus on breath which is integral in regulating emotion; the movements require attention to detail which helps ground us in the present moment. It takes time to identify how you feel when triggered and develop tools to react accordingly.
It's never too late to reach out to someone who could help you during a lapse. A lapse is a cry out to yourself, by yourself. Even in a lapse, if you are thinking, "I do not want to do this," even that is progress! What do you tell the people you call? The truth. Call someone who has your best interest at heart, not everyone is meant to hold space for you and receive that call.
Many of our addictive behaviors come from our childhood. It is important to revisit those memories with someone who is qualified and skillful at navigating our experiences. Early traumas happen during vital brain development which is going to impact our thoughts and behavior patterns.
Everyone's rock bottom is different. It's natural to say, "Maybe I'm not as bad as I thought," when you compare yourself to others who may have drastically worse cases than yours. It doesn't have to get to jail, institutions and death. Stevens' rock bottom was looking in the mirror and not recognizing who he saw and feeling shame about his behavior.

Connect with Steven Washington

Website: https://www.stevenwashingtonexperience.com/swestudio

Book Recovering You: Soul Care and Mindful Movement for Overcoming Addiction: https://www.amazon.com/dp/1608687953?ref_=cm_sw_r_cp_ud_dp_CXV6C8V9JTZWHDFGSC2X

Instagram: https://www.instagram.com/stevenwashingtonexperience/

Facebook: https://www.facebook.com/stevenwashingtonexperience

Youtube: https://www.youtube.com/channel/UCELKG49gXvN7E-GY271iSHQ

**Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T**

View Details

In episode 96 of Outside The Studio with Tessa:

In today's episode, we embark on a mystical journey, delving into the realms of psychic abilities and mysticism. Join us as we explore how these extraordinary tools can help you discover your life's purpose and manifest abundance in ways you never thought possible.

Our guest today is Bethany Miller. Bethany opened Sukha Yoga to create a sanctuary in Novato where people can practice yoga, experience different healing modalities and be in spiritual community. She was a practicing psychologist for 20 years. She is a graduate of the Aesclepion Intuitive Training Program. She participates in divinity circles with her spiritual teacher, Marta Maria.

Bethany offers chakra healings, intuitive readings, group programs and retreats. Her sessions help you to remove obstacles and connect more fully with your intuition, creativity, wisdom and joy. In addition to readings, Bethany channels with spirit guides, master teachers and divine councils and offers energetic transmissions through light language and hands on healing work.

Bethany was recently voted Best Psychic/Medium in Pacific Sun; Best of Marin 2022. She currently lives in Novato, Ca with her teen sons and her spirit cat, Cloud.

Timestamps

(00:00) Bethany Joins the show(03:02) Psychology and Divinity

(04:45) Convergence of western psychology and eastern mysticism

(06:00) Psychedelics and mainstream

(07:45) Common themes in psychic readings

(10:41) Skepticism in psychics

(12:30) Light language and Tessa gets a reading

(23:00) Releasing energy that isn't helpful or ours

(27:00) Changing direction to bring in more money

(33:00) Manifestation defined

(36:50) The future of yoga studios and Sukha Yoga

(44:00) What Bethany is looking forward to

(46:22) Service and the birth of the YouTube channel Sarafina

(47:30) Final thoughts from Bethany

Key Takeaways

Seek guidance from ancient wisdom traditions; How mysticism can bridge the gap between the physical and spiritual realms.
Create a vision for abundance: How to align your intentions with the universal flow of energy.
Cultivate a holistic approach: How to blend mysticism, psychic abilities, and practical action for optimal results.
How the teachings of yoga will continue to flourish as a means of achieving holistic well-being and balance in an increasingly fast-paced and stress-ridden world, which inspired Bethany to open a yoga studio.

Resources;

Episode 18 Outside the Studio Cannabis: Roots to Revolution Connect with Bethany Miller

New Youtube Channel: https://www.youtube.com/channel/UCnrH7kWPRUBnXqmNx9Bh3pQ

Instagram: https://www.instagram.com/spiritual.therapist/ and https://www.instagram.com/sukha.yoga/

Sukha Yoga Website: https://www.sukhayoga.com/

Connect with Tessa Tovar

Website: https://tessatovar.com/ Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 95 of Outside The Studio with Tessa:

Join Jessica Cording and Tessa Tovar as they embark on this transformative exploration of end-of&$45;life caregiving. Together we hope to inspire you and your loved ones to nurture your health, foster compassion, and honor the extraordinary gift of caregiving. While caregiving can be challenging, it also presents opportunities for profound moments of joy and meaning.

In this episode, we share stories of celebration, resilience, and gratitude. More specifically we talk about: The physical, nutritional and spiritual aspects of self-care. Practices to maintain your energy levels, cope with stress, and find solace during challenging times. Techniques such as sleep hygiene, music, nutrition, and the importance of seeking respite.

Jess Cording, MS, RD, CDN, INHC, is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine and build sustainable healthy habits. She is the author of books; The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep (Viva Editions, October 11, 2022), and The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. She also runs the Drama-Free Healthy Living podcast. You can find her work in numerous print and digital publications, and she is a regularly featured nutrition expert.

Timestamps

(00:00) Introduction

(02:00) New Year's Resolutions a thing of the past?

;(03:30) Jessica's approach to weight loss

(07:30) The Care Giver Role

(11:50) Lessons learned from Care Giver for a family member

(19:41) End of life planning and conversations

(22:00) The Farewell Tour

(29:50) The Playlist

(30:45) Lessons from the Artists on Wellness

(32:50) Dreams as fodder for creating

(36:46) Blood sugar balance

(37:45) Gut health

(43:23) What is processed food

(45:18) Are emulsifiers bad for me?

(48:00) Jessica's hope

Key Takeaways

While caregiving can be challenging, it also presents opportunities for profound moments of joy and meaning.
Caring for your own health as a caregiver is vital.
Discover practices to maintain your energy levels, cope with stress, and find solace during challenging times.
Uncover dietary myths relating emulsifiers and processed foods.

Connect with Jessica Cording

Book The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep

Playlist The Farewell Tour Playlist on Spotify

https://open.spotify.com/playlist/0U0BnP8WNdaFWKJL3bSFCB?si=3307077551c74e51

Social Links

https://www.facebook.com/JessicaCordingNutrition/

https://twitter.com/jesscording/

https://www.instagram.com/jesscording/

Dream Resource https://www.amazon.com/Beginners-Guide-Dream-Interpretation-Clarissa/dp/1591790484

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 94 of Outside The Studio:

Jeanine Thompson and Tessa Tovar discuss the value of doing nothing. Stillness is an often-underestimated and undervalued practice for self-discovery and tool for rejuvenation. So why is it so hard for us to take that 30-60 second pause? Is it that we fear we won't find the motivation to get back up to that high level of operating? Is it that we fear we will want to rest too long and things will begin to slip through the cracks? Whatever the reason is, it's worthwhile to rest and practice stillness.

Jeanine Thompson is a Transformational Coach, Speaker, and Author whose breadth of knowledge and experience spans multiple disciplines and professional expressions from clinical psychotherapy to global business to advancing spiritual growth. At the core of her diverse career is a passionate dedication to helping individuals live their highest potential. She shares her journey and how others can reach their full potential in her first book, 911 From Your Soul (World Changers Media, Sept. 6, 2022).

If you're ready to implement more quiet, calm, and stillness into your life this episode is for you!

Timestamps

(00:00) Intro and Jeanine Thompson joins the show

(02:25) Nature's wisdom is stillness

(06:13) Looking back on your year by asking three questions

(08:30) Underpinnings of spiritual growth and scarcity

(12:45) Thinking and moving from our head brain, gut brain, and heart brain

(19:30) Detaching from your thoughts

(22:14) 911 from your soul

(26:55) What is stillness

(33:00) The myth of becoming perfect, the enlightened being

(36:18) Stillness as supportive of high performance

(38:25) Strategies to start and end your day

(43:34) Categorizing and observing your thoughts as serving or setup

(45:00) What will you do with this one wild and precious life?

Key Takeaways

By creating space for self-reflection and introspection, stillness becomes a catalyst for personal growth, enabling us to gain clarity, and make meaningful choices.
Learn how to overcome obstacles and establish a sustainable practice. Whether through meditation, breathwork, nature immersion, or other forms of intentional silence.
Stillness is an often-underestimated and undervalued practice for self-discovery and tool for rejuvenation

Resources

Visit Jeanine online at https://www.jeaninethompson.net/

Get the book 911 From Your Soul https://www.jeaninethompson.net/book-release

Instagram https://www.instagram.com/_jeaninethompson_/

All Links linktr.ee/jeaninethompson

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 93 of Outside The Studio:

In this episode, of Outside the Studio, Meera Lee Patel and Tessa Tovar go deep on the subjects of; art, creativity, inspiration, pregnancy to motherhood. From city life to farm life and back to the city to complete her MFA in Illustration and Storytelling Meera weaves us into the fabric of her life. In this episode we'll discuss how to find inspiration with a formula based process. We'll discuss what it means to be embrace fear as a friend, instead of the enemy.

If youre ready to take the leap into life as an artist or follow that creative passion this episode is for you!

HOW IT FEELS TO FIND YOURSELF: Navigating Life's Changes with Purpose, Clarity, and Heart(on sale May 23, 2023).

Meera Lee Patel is the bestselling author of Start Where You Are and now, in her new book, she provides an illustrated guide for moving through life's biggest transitions with purpose and clarity.

Timestamps

(00:00) Tessa reads a poem

(03:00) Meera Lee Patel joins the show

(05:35) Where creativity comes from

(10:15) Leaving the corporate world and embracing Fear

(15:20) Farm life on 20 acres

(18:10) Seeking the MFA in illustration and story telling

(20:00) On pregnancy, creativity, inspiration and grad school

(23:20) Talent and perseverance, how to achieve success

(25:30) Advice to youngsters who want to be artists

(30:15) Balancing work life and working from home

(36:00) FOMO and space to think and be bored

(39:55) What it feels like to care for my parents

(42:10) Where the inspiration for this book came from, How It Feels to Find Yourself

(45:00) The entire spectrum of human emotions is valid

(48:20) How to keep going, an essay

Key Takeaways

How to find inspiration with a formula based process.
What it means to be embrace fear as a friend, instead of the enemy.
How to keep going even when times are tough.
How to balance work, life, motherhood, and your creative passions.

Resources:

Visit her online at https://www.meeralee.com/

Substack Dear Somebody https://meeraleepatel.substack.com/

Meera's interview on Radically Loved: https://podcasts.apple.com/us/podcast/the-radically-loved-podcast/id1077634041?i=1000492087469

Social Media

Instagram @meeraleepatel

https://www.instagram.com/meeraleepatel/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 92 of Outside The Studio:

In this episode, of Outside the Studio, Ellen Meredith and Tessa Tovar talk about about understanding the language your body speaks and how to see your body, mind, and spirit as part of a spectrum of energies.

We'll discuss ways to address chronic pain in the body, and how the concept of swarm consciousness can help us to remember that we are all on this planet together and dependent on each other to share resources and be loving and kind to one another. We'll explore the power of energy healing and the importance of self-care.

If you're ready to feel empowered to take control of your own health and wellbeing this podcast is for you7

Ellen Meredith is the author of "Your Body Will Show You the Way" and "The Language Your Body Speaks." She has been in practice since 1984 as an energy healer, conscious channel, and medical intuitive, helping over ten thousand clients and students worldwide. As an energy medicine practitioner, Ellen helps clients engage with the body's energies to activate healing. She teaches energy medicine courses on the Shift Network and has served on the faculty of energy medicine pioneer Donna Eden since 2010.

Timestamps

(00:00) Introduction

(02:19) The language of colors

(03:35) The language your body speaks

(04:26) Jane Fonda's environmental work

(05:40) Energy medicine for global change

(11:50) Seeing your body, mind, and spirit on a spectrum; all made of energy

(13:52) Short experiential meditation

(16:31) When we're kids we speak fluent energy

(18:27) Learning through touch

(22:50) Addressing chronic pain in the body

(27:30) Yoga off the mat and outside the studio

(30:50) Medical intuitive defined, Ellen's origin story

(41:00) You heal yourself, you have the power

(43:00) Our culture teaches us to be outside in

(45:55) Swarm consciousness and remembering we're all in it together

(46:57) Wisdom is situational

(49:47) Letting go of the hustle culture and social media likes

(53:44) Ask yourself what makes my heart sing

Key Takeaways

Taking action to mitigate the effects of global climate change and assuaging the fear of the world changing beyond repair through a comprehensive approach to analyzing the energetics of the issue.
It is possible to heal and reconnect with your body through conscious recognition and acceptance of the body, mind, and spirit complex as a spectrum of experience.
By reclaiming the medicine of touch, it can be used to heal physical and emotional pain, as well as to create a sense of safety and trust.
How swarm consciousness helps us remember that we are dependent on each other to share resources and be loving and kind to one another while we are on planet earth.

Resources:

Visit her online at http://www.ellenmeredith.comEllen's book: Your Body Will Show You the Way https://www.amazon.com/dp/1608688224

Social Media Links:

Facebook https://www.facebook.com/ellen.meredith.77

YouTube: https://www.youtube.com/channel/UCwpT78vR9KX2M2nVP3tb92g

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 91 of Outside The Studio:

Sarah Fay and Tessa Tovar talk about mental health and recovery. Sarah was misdiagnosed with a slew of mental health diagnoses from anorexia at a young age to depression, bipolar disorder and beyond.Mental health and recovery is a process that Sarah has been actively engaging in for many years, and it is an ongoing effort that may continue for the rest of her life. However, there is light at the end of the tunnel, there is a pathway to recovery and healing. If you or someone you love are experience mental health issues and diagnoses this episode is for you!

Sarah Fay (Ph.D., M.A., M.F.A.) is a mental health advocate and the award-winning author of the journalistic memoir Pathological: The True Story of Six Misdiagnoses (HarperCollins), which was an Apple Best Books pick and which The New York Times hailed as a "fiery manifesto of a memoir." Parade Magazine recently named it one of the sixteen best mental health memoirs to read. Sarah has shared her story on NPR's 1A, Oprah Daily, Salon, WGN Morning News, NPR's KERA/Think, The Rumpus, and in The Los Angeles Times and Forbes Women. Pathological was featured in Forbes, mindbodygreen, Thrive Global, Lit Hub, Psychology Today, and more. She writes for many publications, including The New York Times, The Atlantic, Time, and The Paris Review, where she was an advisory editor. She's on the faculty at Northwestern University; a Certified Mental Health Peer Recovery Specialist; and the editor of The Recovery Model (sarahfay.substack.com), a weekly publication that brings together the best tips, perspectives, and expert advice on recovery from mental illness. For more, visit www.sarahfay.org.

Timestamps

(00:00) Introduction

(02:45) The story of wellness and framing pathological

(05:35) 6 psychiatric misdiagnoses

(08:44) Getting answers that don't help you get better

(09:30) Finding the doctor that made the difference

(10:10) Diagnoses that have no scientific validity

(10:24) Where diagnoses come from

(12:00) Early childhood trauma resulting in mental health behavior

(14:30) Advice for parents dealing with children experience adverse behavior

(17:10) Important clarification about suicidal thoughts

(18:45) Learning How to articulate and accept your unwanted emotions and thoughts

(20:05) Recovery the movement and Sarah's process

(24:21) Defining mental health and recovery

(26:20) Sarah's substack for resources; the recovery model

(29:00) Financial literacy

(35:10) Peer recovery specialist

(36:30) Living well with schizophrenia and stretches of recovery

(42:23) How you turn your story of illness into a story of wellness

(43:25) De-institutionalization movement and reformation of the mental health system

Key Takeaways

Learn about the difficulty many people face when receiving multiple psychiatric diagnoses, as it can be hard to recognize which diagnosis is most accurate and how to best manage their mental health.
Learn how to get help and find resources available to you, to gain the knowledge and skills needed to heal from past trauma or support your child in managing their mental health.
Learn about why financial literacy is linked to mental health outcomes, and how becoming financially literate is an important part of maintaining mental health and recovery.
Healing and recovery from mental illnesses can look like a journey of regaining control of one's mental health through a combination of therapies, medications, and lifestyle changes that can result in full remission or stretches of recovery.

Resources:

Radically Loved Podcast Interview with Sarah Fay: https://podcasts.apple.com/us/podcast/the-radically-loved-podcast/id1077634041?i=1000584260909

Connect with Sarah Fay

Website: www.sarahfay.org

Substack: Start with a Question https://www.curedthememoir.com/

Workshops Catalyst Writing Workshop https://sarahfay.org/workshop

@sarahfayauthor all socials

Order the book Pathological by Sarah Fay https://www.harpercollins.com/products/pathological-sarah-fay?variant=39379969114146

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

In episode 90 of Outside The Studio:

In this episode, Judy Wilkins Smith and Tessa Tovar talk about the spectrum of trauma across generations. They dive into the possibility of freedom, joy and flow beyond trauma.

If you often ask yourself if there's something not quite right, but can't put your finger on it, this episode is for you. Judy is a professional at spotting where we are out of alignment or stuck in a trauma cycle, sometimes it's not even our own trauma. Tune into the full episode to unlock your freedom and purpose.

Judy Wilkins Smith, author of Decoding Your Emotional Blueprint: A Powerful Guide to Transformation Through Disentangling Multigenerational Patterns, is a highly-regarded Systemic Work & Constellations expert, coach, thought partner, and motivational speaker. Judy explores critical dynamics in personal and organizational systems and the points at which they intersect to create growth and success.

Timestamps

(00:00) Introduction

(01:31) Judy's Origin Story

(03:20) Epigenetics

(07:19) Systemic Work "You Are the Change Agent"

(08:30) Constellations

(10:11) Aha Moment

(11:10) Tessa's Family Trauma

(16:03) Ancestry.com

(16:52) Purpose and Changing Your Emotional DNA

(19:23) Meta Patterns and Events; War, Pandemic

(24:00) When Politics Become More Important Than People

(25:51) Identifying Family Patterns of Trauma

(27:30) Systemic Sentences that Run Your Life

(33:28) 10,000 Hours

(36:55) Lessons from Writing the Book(39:50) Time Management Tips

(41:55) What is Next for Judy

(43:11) Victimhood and Suffering

Key Takeaways

Learn about the process of epigenetics and how to heal from generations of trauma through systemic work and constellations
Learn about how to find your purpose, and how it may take you to places you never envisaged
Learn effective time management skills, especially as a creative person, whether you're an artist who paints, writes, or creates anything in the realm of the left brain.

Connect with Judy Wilkins Smith

Website: https://judywilkins-smith.com/

Instagram: https://www.instagram.com/judywilkinssmith

LinkedIn: https://www.linkedin.com/in/judywilkinssmith/

Pre-order the book Decoding Your Emotional Blueprint: A Powerful Guide to Transformation through Disentangling Multigenerational Patterns: (Sounds True, June 7): https://judywilkins-smith.com/product/decoding-your-emotional-blueprint/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

On episode 89 of Outside The Studio: What is the balance of health, diet, nutrition and exercise, on the spectrum of wellness? What does this even mean? What do we mean when we say Holistic Health or Wellness? How do we create that in our own lives? If you've often wondered what the answer to these questions are, in general, and on your own personal health journey, this episode is for you!

In this episode, of Outside the Studio, Dr. Carrie Jarosinski and Tessa Tovar dive into the deep end of wellness and talk; including accessible strategies for how to live your life in a healthy and sustainable way.

Dr. Carrie Jarosinski is a registered nurse, wellness coach, educator, inspirational speaker, and author of Reclaim Your Story: Renew Your Health and Wellness through the Power of Storytelling and the Nursing Assistant textbook educational series. She lives in Wisconsin with her two furry companions, Winn and Xena. She likes to hike, explore, meet new people, laugh, and continuously build upon her pollinator garden in her free time.

Timestamps

(01:10) Introduction

(02:11) Be Grateful with Your Current Experience

(04:12) Dr. Carrie's Origin Story

(08:35) Other People's Advice vs Going with Your Gut

(13:57) Health Is Taught in School - Why Not Wellness?

(18:55) Defining Holistic Health

(26:00) Micro Aggressions and Creating Sustainable Changes

(32:00) Negative Core Beliefs

(33:33) Self Compassion Practice

(36:00) Micro Interventions and Stage

Setting for Sustainable Change

(44:00) Understanding Diet and Nutrition Theory

(49:40) Dr. Carrie's Key Takeaway's

Key Takeaways

Following the advice of loved ones, can sometimes be in stark contrast to what you your intuition may be telling you. How do you tell the difference between someone who means well in their advice giving, versus living your life with attention to your soul purposes' calling.
Learn about holistic health and when to worry about the health indicators that actually matter. How do you apply micro-adjustments to your life that create long-term sustainable changes.
Learn about your micro aggressions. How to recognize and listen to the story that you are telling your self. What is your inner dialogue or as Carrie would say your "inner jerk" saying about you? Is it even true? Dr. Carrie helps us flip this switch and practice self compassion ("micro interventions").

Connect with Dr. Carrie JarosinskiWebsite: https://www.boldcontentment.com/

Reclaim Your Story: Renew Your Health and Wellness through the Power of Storytelling

The Book Storytelling is a powerful tool that has been used through the ages. It can be used to teach the next generation what to avoid and how to be successful and to warn of errors of the past. It can be leveraged to prevent repeat failures or shared to rouse joy, wonder, and hope. Our ancestors drew pictures on walls to tell a story, elders told bedtime yarns to babes, pen was put to paper in fables that were written to entertain us with embedded morals. Storytelling is interwoven in our human nature to impart wisdom. In this book we analyze the power of storytelling within ourselves to support a journey to wellness. This book shows you how to set the stage and Reclaim Your Story.

Instagram: https://www.instagram.com/boldcontentment/

LinkedIn: https://www.linkedin.com/in/dr-carrie-jarosinski-3132a614/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

View Details

On episode 88 of Outside The Studio: When born with an able body, it's easy to not think twice about how we go about our day. But, Meg Zucker and Tessa Tovar discuss what it means to be different and how to navigate struggles that come with parenting extraordinary children.

Meg Zucker is the founder and president of Don't Hide It, Flaunt It, a nonprofit with the mission of advancing understanding and mutual respect for people's differences. She is the author of Born Extraordinary: Empowering Children with Differences and Disabilities.

Timestamps

(00:00) Introduction

(04:50) Missteps and learnings

(11:10) Experiencing failure

(15:30) Correcting ourselves as parents

(21:20) Difference vs disability

(27:30) Being an advocate for yourself

(32:30) Bullying

(42:00) Self love

(45:20) Last thoughts

Key Takeaways

When having a child with a disability, often our first thought is to help them in every way possible to make life easier, because we want to be helpful. But, when we do everything, even the small things, we rob them of the experience of navigating problems on their own. There is a balance in helping and letting our kids figure out hard situations on their own.
Having the strength of not letting what people think affect you will be the biggest tool in advocating for yourself. Practicing self love and confidence will empower you in facing whatever life throws at you. Being open minded and considerate is always the best choice, regardless of what we look like.
This book and episode isn't just for those with disabled children. This is for parents who want to educate themselves and their children; for those who feel like they don't belong and those who feel like they do. This book is for every audience to continue the conversation on embracing our differences.

Connect with Meg Zucker

Website: https://megzucker.com/

Born Extraordinary: https://www.penguinrandomhouse.com/books/679123/born-extraordinary-by-meg-zucker/

Don't Hide It, Flaunt It: https://donthideitflauntit.com/

Instagram: https://www.instagram.com/megzucker/

Publicity Contacts: Alyssa Adler: aadler@prh.com, Viviana Moreno: vmoreno@prh.com

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 87 of Outside The Studio: It can be easy to think, "If I go on a diet, then I can get away with not putting in the work of exercising," however, that isn't the key to a truly healthy life. Tessa Tovar and Anastacia Marx de Salcedo chat about Anastacia's new book, Eat Like a Pig, Run Like a Horse and what it looks like to balance diet and proper exercise.

Anastacia Marx de Salcedo is an author of several works, including Eat Like a Pig, Run Like a Horse. She works as a public health consultant and has done stints as a newsmagazine publisher and public policy researcher. Timestamps (01:40) Eat Like a Pig, Run Like a Horse (03:40) Anastacia's journey with MS (09:10) Perfect diet culture and exercise (14:30) Swimming to running (17:35) Sauna vs exercise (22:45) Sedentary lifestyles (29:00) How much is enough? (32:50) Always hungry (36:35) Daily food intake (41:00) Sugary drinks (42:30) BMI (45:00) Exercise routine (48:35) The future of health Key Takeaways 1. Many people may take the approach that they can have a decent diet but not exercise often, however, this isn't an ideal plan for proper health. "Eat like a pig and run like a horse," means that if you eat a mediocre diet, then you better run like a horse, because movement and exercise are more important in our overall health than our food intake. 2. Sedentary lifestyles are easily made by our TVs and other devices. Having a routine, especially daily, will help break that pattern and encourage better exercise habits. Anastacia runs four miles a day, but she didn't get that magic number from anywhere, it just felt right. Finding an activity that fits with your preferences will help build that routine. 3. Diet fads are always trending, from vegan to keto to paleo and so on. But, there is no right answer, especially when there isn't going to be a one-size-fits-all. Finding a balance with proper nutrients that fit your body and activities is the best solution. Connect with Anastacia Marx de Salcedo Website: http://anastaciamarxdesalcedo.com/ Book: http://anastaciamarxdesalcedo.com/about-eat-like-a-pig-run-like-a-horse/ Instagram: https://www.instagram.com/anastaciamdes/ Twitter: https://twitter.com/combatkitchen Connect with Tessa Tovar Website: https://tessatovar.com/ Instagram: https://www.instagram.com/tessamarietovar/ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613 Twitter: https://twitter.com/TBenedicktus

View Details

On episode 86 of Outside The Studio: Ever considered the idea of dropping the corporate world in favor of pursuing yoga or other wellness fields? Tessa Tovar chats with Katie Arnold on what it looks like to go from the steady career path, to becoming a yoga instructor and what the five components of self connection are.

Katie Arnold is an RYT-200 vinyasa and restorative-based yoga and meditation instructor, breathwork and journaling coach helping women reconnect with themselves and stress less through movement and mindset practices.

Timestamps

(00:00) Intro

(02:55) Fall to Winter Rituals

(05:15) Yoga Origin Story

(09:10) What does Katie's yoga teaching look like

(14:30) Journaling beyond the superficial

(21:25) Intention setting

(24:05) Five components of self connection

(31:05) The business of yoga

(36:30) Katie's podcast

(41:50) Outside the studio

(44:25) What will you do with your one wild life?

Key Takeaways 1. The five components of self connection are mindful movement, self care, journaling, community, and meditation. The purpose of these is to ground yourself and feel more present with your body. Mindful movement would be activities such as yoga, while self care would be things that make you feel whole. Journaling and meditation would be targeting our emotions while community would be using our support circles.

Journaling, "beyond the superficial," means that while writing about your day and that crush you got is healthy, journaling on things such as purpose and feelings can help you dig deeper. Writing intentions and mantras repeatedly will help practice the mindset of meditation.
Yoga as a career path can seem daunting and scary, especially from the financial and business side of it. Leaving that safety net of a larger, steady income is difficult and you are not alone in that worry. But, if committing to the lifestyle of yoga makes you feel more at ease and happier, consider the benefits of dropping that nine-to-five.

Connect with Katie Arnold

Website: https://iamkatiearnold.com/

Instagram: https://www.instagram.com/iamkatiearnold/

Youtube: https://www.youtube.com/c/KatieArnoldYoga

Podcast: https://anchor.fm/soulconnectionpodcast

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

View Details

On episode 85 of Outside The Studio:

Feeling guilty about not making as much money as your partner, because you want to pursue a more meaningful career? That's our culture talking. Jill Rose and Tessa Tovar chat on why women feel the need to prove themselves in their work, the importance of rest, and what it looks like to be a life coach.

Jill is a life coach for women, yoga instructor, speaker and facilitator whose purpose and passion is to lift, nurture and guide women to realize their innate and powerful brilliance and to help them stop playing small in their lives so they can live in confidence, clarity, joy and freedom.

Timestamps

(00:00) Intro

(05:50) Importance of Rest

(09:25) Value as Women

(15:35) Pressure to Compensate for Making Less

(18:55) Let the Current Take Over

(31:35) Reading

(36:00) Teaching Yoga

(42:00) Advice to students

(47:20) Imitate, Integrate, Innovate

(49:35) Life Coaching

Key Takeaways

In our society, women's value is tied to our output and productivity. If we make more, we are valued more; if we have high financial success, our value is high as well. Entrepreneurship for women can be difficult, especially when there is a shift in financial “power” with her partner, because she no longer makes as much. However, this isn't true. You are valuable just the way you are and there is nothing you need to do to prove that.
The three types of rest are layered like concentric circles. On the outermost circle, there are restful activities to do monthly or quarterly, like a weekend getaway, or a day dedicated to reading and other hobbies. On the next circle in, there are daily practices for rest such as meditation, journaling or other quiet and still exercises. Finally, in the center there are practices for immediate rest when you find yourself in a stressful or anxious situation. It could be breathing exercises, grounding techniques, or a long hug with a trusted friend.
When learning something new (like training to be a yoga instructor!), remember that it will all fall into place. Trust yourself. Imitate the new material, integrate the teachings into your flow, and innovate new methods. You have everything it takes to do this, trust the process and your teachers.

Jill Rose's Book Recommendations

Carrie Soto is Back by Taylor Jenkins Reid

The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid

The Last Thing He Told Me by Laura Dave Book Lovers by Emily Henry

Buy the Book by Jasmine Guillory

The Maisie Dobbs Series by Jaqueline Winspear

Run Fast, Eat Slow: https://runfasteatslow.com/

Bonus Treat

Jill's “Hummus” cookie recipe (adapted by Tessa Tovar) https://img1.wsimg.com/blobby/go/59f4181f-866b-4cfc-9431-5da39493b61c/downloads/HealthyChickpeaChocolateChipCookies.pdf?ver=1678671721458

Connect with Jill Rose

Website: https://jillrosecoaching.com/

Facebook: https://www.facebook.com/people/Jill-Rose-Coaching/100074947624293/

Instagram: https://www.instagram.com/jillrosecoaching/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 84 of Outside The Studio: How often do you allow yourself the joy of purchasing a small, modest gift for yourself? Tessa Tovar talks to Tara Schuster on her new book, Buy Yourself the F*cking Lilies, where she encourages everyone to do just that; get yourself something small and beautiful. Tune in for the story on Schusters journey from Comedy Central executive to author, what self-care means, and gaining confidence in our bodies.

Previously, Tara served as vice president of talent and development at Comedy Central, where she was the executive in charge of the Emmy and Peabody Award–winning Key & Peele. Schuster is the author of several books such as Buy Yourself the Fcking Lilies and Glow in the Fcking Dark.

Timestamps

(00:00) Intro

(02:30) Tara's background

(05:35) Comedy Central to author

(16:45) Buy Yourself the F*cking Lilies

(25:15) Holding space for opposites

(31:25) Low level anxiety and emotion wheels (39:35) Repairing the relationship with our bodies

(46:30) Purpose

(52:40) Connect

Key Takeaways

At times, we can feel that we are not worthy of modest gifts to ourselves; small acts of self-care become distant. Buy Yourself the F*cking Lilies speaks to that. Buying yourself a small want. Maybe it's in the form of a quality cup of coffee, a side of guacamole that's a dollar extra, or a small bundle of flowers. This isn't about an expensive purchase that will financially screw you, it's about a loving gesture towards yourself.
Low-level anxiety may be the secondary feeling to what we are actually wanting to feel. We may struggle to express or allow feelings such as anger, distress, or resentment, often because we don't have the vocabulary to even begin describing it. Using an emotion wheel is the perfect tool to ask yourself what you may be actually feeling.
Repairing the relationship with our bodies is difficult, especially for women when we are advertised that everything is wrong with us and we need a grandiose, expensive product that industries are trying to shove down our throats. To start that relationship, beginning with gratitude for a body that's capable of keeping us alive is a simple practice to start.

Connect with Tara Schuster Website: https://www.taraschuster.com/

Glow in the F*cking Dark: https://www.penguinrandomhouse.com/books/673405/glow-in-the-fcking-dark-by-tara-schuster/

Buy Yourself the F*cking Lilies: https://www.taraschuster.com/lillies

Instagram: https://www.instagram.com/taraschuster/?hl=en

Twitter: https://twitter.com/taraschustar?lang=en

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 83 of Outside The Studio: What is Reiki and why should we connect to our spirit guides? Tessa and Whitney McNeill discuss how to clear your mind so that we may be attuned to our spirit guides and what it means to use Reiki for energy healing. How do we use our intuitive languages and live our life on purpose?

Whitney McNeill is a Certified Medium and Spiritual Teacher & Spiritual Mentor. She is also the host of the "Spiritual & Ambitious" podcast.

Timestamps

(00:00) Who is Whitney McNeill

(01:00) Whitney’s origin story

(07:50) Reiki

(09:40) Living your life on purpose

(14:50) Pursuing my entrepreneur dreams has drained me

(22:05) Spirit Guides

(25:50) Intuitive languages

(31:00) How to clear your mind

(32:50) Chronic pain

(36:35) Building confidence

(41:20) Mindset shifts

(46:10) Connecting to Whitney

Key Takeaways

Reiki is the channeling of energy through our bodies with the intention of promoting healing by encouraging the flow of energy. Spirit guides are helpers that teach, protect, and guide you through the Earth plane. They can fit into whatever belief system you already have set and are meant to complement what you already believe. Connecting with spirit guides takes daily practice of tapping into your intuition to build a strong relationship with them.
Intuitive languages are the methods in which you receive messages from Spirit. There are four: the seer, the owl, the empath, and the channeler; you can have just one or more, maybe even all of them. Those who say they don’t have any of them are most likely a channeler, but using your intuitive language takes practice and consistency.
Clearing your mind is imperative so receive messages from your spirit guide. A simple way to do this is to imagine a chalkboard and visualize all your thoughts on that board. Then, imagine taking an eraser to the board and thus, clearing your mind.
Remember that when receiving messages from Spirit, that it will most likely not be a big, grandiose thing or experience. Let go of expectation and be open and perceptive when talking to your spirit guide.

Connect with Whitney McNeill

Website: https://messengerofspirit.com/

Instagram: https://www.instagram.com/messengerofspirit/

Facebook: https://www.facebook.com/messengerofspirit

Youtube: https://www.youtube.com/user/messengerofspirit

Podcast: https://podcasts.apple.com/us/podcast/spiritual-and-ambitious-with-whitney-mcneill/id1599902797?fbclid=IwAR1Oo3tb6_KHTnLGuTmvlaOPLc9LbNAkSxGYL1BHu9Wd-HTRkTcDO9ONf04

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 82 of Outside The Studio: Ever felt a bit of shame or guilt pinned on you when admitting you don't want to have kids? Erin Lane and Tessa Tovar chat on how not all women feel the "baby fever" craze that is so often assumed. Listen for the discussion on adoption, abortion, personal accomplishments, and what it means to not have biological children.

Erin S. Lane is a writer, theologian, and someone other than a mother. She is the author of Someone Other Than a Mother and Lessons in Belonging from a Church-Going Commitment Phobe.

Timestamps

(01:00) Moderation and Margins

(04:00) Watching our parents

(05:25) Why did Erin write her book?

(10:10) How Erin adopted

(22:00) The biological urge

(28:10) End of life without children

(34:30) Blue zones

(37:10) Abortion in the US

(44:25) What do you imagine is the best possible outcome from this book

(47:00) When is it appropriate for privileged women to speak up?

(51:50) Connect with Erin Lane

Key Takeaways

Our society is a "mother venerated, woman phobic," paradox. Childless women have a sense of shame towards them, especially if proud of it. Mothers begin to have celebrations such as baby showers, however, women who don't have children, don't typically have any standard celebration for their own accomplishments. This isn't to minimize the celebration of mothers, but reveres them as something of the highest achievement. Society ignores women, but loves mothers.
"Your biological clock is ticking, that baby fever is going to kick in!" is something many women have been told. However, on the individual scale, this is not a thing for every person. Many women have no such feelings or urges ever in their life and should be treated as a normal thing, rather than unusual or selfish.
You can have children without having children. Through adoption or not, it is more about the connections and influences we have on each other, rather than the biological ties. Good government and good friendships will take better care of you than your kin.

Connect with Erin Lane

Website: https://www.erinslane.com/

Her book, Someone Other Than a Mother https://www.erinslane.com/books

Instagram: https://www.instagram.com/heyerinlane

Twitter: https://twitter.com/heyerinlane

Facebook: https://www.facebook.com/heyerinlane

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 81 of Outside The Studio: 'I can"t get my mind to stop during meditation!' Well you shouldn"t, you would die! Tessa and Madhur-Nain Webster explore what chanting and mantras are, where they came from, and the benefits. They also touch on therapy topics such as marriage counseling and what to do when your partner doesn"t feel comfortable starting that journey.

Madhur-Nain is a family and relationship therapist who encourages yogic philosophy and meditation as tools to assist self-reflection and self-correction. She produces meditation audio tracks and is the author of The Stressless Brain.

Timestamps

(00:00) Who is Madhur-Nain Webster?

(02:30) Blending marriage counseling with yogic traditions

(05:00) New age and how do we honor that today

(10:05) 'I can"t meditate, I can"t get my mind to stop'

(14:30) How to make the habit stick

(19:10) Chanting and Mantras

(25:35) Sanskrit and other languages

(29:10) What should my mantra be?

(30:55) The Stressless Brain

(34:30) Marriage counseling

(38:15) Relationship deal breakers

(48:00) Communication

(53:00) What would you tell your younger self

Key Takeaways

How we think is how we feel, how we feel is how we behave; they"re connected! Studies show that a simple three minutes of meditation lowers blood pressure. If you find it difficult to begin meditation, create space between your thoughts and improve the quality of them. To make it a habit, remember that starting small and short is the ultimate key. Breathing keeps you alive, meditation keeps you sane.
While some may find them “weird” or “funny” to do, the pulse-like rhythm of chanting and mantras are for grounding ourselves and activate the vagus nerve. Chanting in a foreign language, such as Sanskrit or Latin may be helpful rather than your mother tongue, as your brain slows as it isn"t thinking about the meaning of the words; you"ll be feeling the power of the rhythm instead. To get comfortable with it, first listen, then mouth the words, whisper along, and then finally build up to chanting on your own.
Counseling and therapy, either individually or as a couple, will interest some, but not all. If there is resistance in a relationship on going to therapy, even if just the one person goes, it will affect the dynamic. That one person will begin to behave, think, and feel different after therapy, which will influence their partner. Someone will eventually need to shape up or leave. Remember to ask yourself what are the deal breakers in your relationship.

Special Opportunity

Fierce Intimacy by Terry Real: https://terryreal.com/product/fierce-intimacy/

Use Code: BDAY to get Madhur-Nain"s new meditation audio, I Matter for free!

Connect with Madhur-Nain Webster

Website: https://www.madhurnain.com/

Madhur-Nain"s book The Stressless Brain: https://www.madhurnain.com/books/the-stressless-brain

Podcast: https://podcastconnection.org/madhur-nain-webster/

Instagram: https://www.instagram.com/madhurnain/

Facebook: https://www.facebook.com/madhurnainwebster/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 80 of Outside The Studio: A spa day and face mask does wonders for the body, but what can we do to help rejuvenate our careers? Minda Zetlin and Tessa talk about what it means to have self care and boundaries in our jobs, the problems with most workplaces today, and how we can keep our brain health in top shape.

Minda Zetlin is the author of Career Self-Care and writes the highly popular 'Laid-Back Leader' column for Inc.com. Her articles and workshops offer research-backed advice to help ambitious people get the most out of their careers and their lives.

Timestamps:

(00:00) Who is Minda?

(00:50) What is self care?

(03:00) How do we set limits for ourselves in the workplace?

(10:30) Examples of self care

(12:20) Taking breaks make us more efficient

(18:15) The dirty little secret to success

(24:30) Power journaling

(31:05) I hate my job, what do I do?

(35:15) What"s wrong with most workplaces today

(37:45) Final thoughts

Key Takeaways

Self care in a career is all the things that make us feel, as Minda puts it, “Happy, healthy, and at ease.” Examples of self care would be taking necessary breaks, getting plenty of sleep, brisk exercise, and keeping our brain health a top priority, so that we may be healthy as humans, but also put out higher quality work.
There is no dirty little secret to success; there is no destination in which we say, “Welp, I finally made it!” Success is here, it is now, and where we are needs to be celebrated and feel good because that future success isn"t going to happen.
Power journaling is where you write down everything you feel and need or want to do such as ambitions and goals. It"s like a blend of traditional journaling, bullet journaling and a planner, but doesn"t need to look like anything specific. Whatever the form like doodles or a video camera that you talk to, the point is to examine your thoughts.
The main issue with workplaces is that they do not want to acknowledge that we are human beings, period. We have moods and we have needs that, when they aren"t met, will have consequences. Our feelings need to be taken into consideration because sometimes we argue and sometimes we goof around. The idea of not bringing your outside problems to work isn"t realistic as those issues we have are a part of us. If the workplace expects us to be all in, the workplace needs to accept and support us for all that we are, because we can not be expected to revolve around our jobs.

Two Awesome Hours by Josh Davis: https://www.amazon.com/Two-Awesome-Hours-Science-Based-Strategies/dp/0062326120

Connect with Minda Zetlin

Website: https://mindazetlin.wordpress.com/

Book: https://mindazetlin.wordpress.com/about/

Email: minda@mindazetlin.com

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done

View Details

On episode 79 of Outside The Studio: Women are grateful for a seat at the table, but don't question how the table is set. Tessa Tovar and Vanessa Loder sit down and discuss what it means for women to have it all in the modern world, how they both left corporate America, and take a guided meditation in balancing hustle with flow.

Vanessa Loder is an inspirational keynote speaker and sought-after expert on women's leadership, mindfulness, stress management and sustainable success. She is the author of several books including The Soul Solution: A Guide for Brilliant, Overwhelmed Women to Quiet the Noise, Find Their Superpower and (Finally) Feel Satisfied.

Timestamps

(00:00) Who is Vanessa Loder

(01:40) Preparing less

(03:35) Can women have it all?

(06:05) Did I choose the wrong path?

(11:50) Myth of the toxic hustle

(15:40) Guided meditation

(22:00) Permission to not be ready

(27:15) Energetic Breadcrumbs

(29:30) Five step process

(35:05) Modern world and connecting to nature

(43:35) Women are grateful to have a seat at the table

(48:00) What if being busy was not a badge of honor?

(51:00) Closing thoughts

Key Takeaways

We often ask if women can have it all with motherhood and a successful career, however why don't we ask the same of men? What if Women focused on asking themselves what they want to do, rather than what someone else wants or needs?
Women are often grateful for a seat at the table, but don't question how the table is set. Vanessa describes how there shouldn't even be a table, we should all just be sitting on bean bag chairs, meaning that there shouldn't be a hierarchy of order or presence, but rather an even playing field.
Balancing the energy of hustle and flow in your work space is imperative to maintaining harmony. Meditate on how your body feels pressure during stressful deadlines and contrast it with the feeling of peace in your workflow.
Pay attention to what you're paying attention to. Follow the "energetic breadcrumbs," the bits and pieces of inspiration, and flow with the cycles of motivation, work, and peace.

Resources

Transformational Speaking by Gail Larson: https://realspeaking.com/a-new-rhythm-for-new-times/

Connect with Vanessa Loder

Website: https://vanessaloder.com/

LinkedIn: linkedin.com/in/vanessaloder/

Facebook: https://www.facebook.com/AkoyaPower

Vanessa's Ted Talk: https://vanessaloder.com/speaking/

Vanessa's new book: Soul Solution: https://vanessaloder.com/soul-solution/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 78 of Outside The Studio: What is so special about tarot readings? Get your deck ready as Tessa Tovar, Jannie Brown, and James Brown chat about all things tarot. What is tarot used for and why it isn't about divination? Why did James Brown make specific artistic choices for The Sacred Web Tarot Deck and how is it different from others?

Jannie Bui Brown has been a yoga teacher for over 20 years. Her practice is infused with her deep connection with tarot reading, gemstones, and the chakra system. She is also an artist creating healing jewelry.

James Brown IV is an artist, the founder of Spontaneous Productions and has spent the last few years drawing, reading tarot, writing scripts, and creating original comic content.

Timestamps

(00:40) Jannie Brown

(01:45) James Brown

(05:20) Introducing the Sacred Web Tarot deck

(07:20) What's the major arcana?

(10:35) The Death card

(12:55) Reverse readings

(16:55) Readings for others

(18:30) Why a three-card spread?

(20:25) As above, so below

(24:20) History of Tarot

(30:10) First experiences reading runes and Tarot

(37:15) How to ask questions

(43:30) Vibe check, pulling a card!

(50:30) James's thoughts on card design

(55:00) Poetry inspirations

(1:00:30) Closing thoughts

Key Takeaways

Tarot is more about the intention, rather than divination. The focus is on holding space for reflection as you yourself already know the answers to any questions you may have. Tarot may not reveal your future or the exact steps as it is a tool for resonance and connection with yourself. It is less about the question and more about being present.
The Death card is often misunderstood with negative connotations at first glance as it sounds scary, especially to those unfamiliar to tarot. In reality, the Death card is often a positive note, symbolizing the end of a major phase or aspect of life that may not be serving you. Letting go and releasing can lead to positive transitions to clear the old and bring in the new. The Sacred Web Tarot deck made a point to have no scary cards in the deck so as to make it inviting to all.
"As above, so below," is inscribed in the case of The Sacred Web Tarot Deck, meaning there is balance between the spiritual and the material world; they exist simultaneously. Let us meet in the sacred center with balance the way light and shadow cannot exist without the other.

Connect with Jannie Brown and James Brown

Instagram: https://www.instagram.com/thesacredwebtarot/

Facebook: https://www.facebook.com/sacredwebtarot

Website: https://sacredwebtarot.com/

Amazon: https://www.amazon.com/Sacred-Web-Tarot-Jannie-Brown/dp/0063205556

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 77 of Outside The Studio: Is every opportunity the right timing? Do I say, "Yes," to every single one because I fear it'll never come back? Tessa and Dawn sit down and talk about what it means to overwork yourself when you feel the pressure to commit to every opportunity that comes your way and the fears that may tag along with it. Listen to the end for an exciting giveaway!

Dawn Aurora Hunt is a kitchen witch and CEO of Cucina Aurora. She is the author of A Kitchen Witch's Guide to Love and Romance and Kitchen Witchcraft for Beginners.

Timestamps

(01:50) Dawn's Travel

(05:45) Tessa's trip to Spain

(11:00) What changed Tessa’s perspective from Spain?

(16:50) What inspired Dawn to write her new book?

(20:50) Dawn's writing process

(26:50) What Dawn would do different next time

(36:40) Fear can point you in the right direction

(43:35) You win or you learn

(46:45) Witch’s brew

(52:00) Coffee Giveaway!

Key Takeaways

If you want to be a badass, you have to take care of yourself as hard as you work. Knowing when to say no can be daunting, especially when there are many opportunities you don't want to pass up. But, not every opportunity may be the right timing; trust yourself on your limits on what you can handle.
Fear can point us in the right direction when we realize that fear is lying to us. When we have fear and doubt in ourselves, but recognize that, "Actually, I am capable of this,' we begin to travel down the right path that our gut is calling to.
Nothing is permanent, you can always change your mind. How you feel can change to the complete opposite. What you commit to can shift halfway through if you decide it’s not for you. You are not obligated to do anything you feel isn"t right for yourself.

Coffee Giveaway!

It is important how we start our mornings with intention. What's your favorite morning ritual? DM Tessa your answer and enter for a chance to win a bag of Dawn's Witch's Brew coffee!

Resources:

2023 Winter Teacher Training with Tessa Tovar and Kristina Coco-Hackenjos at Imagine Yoga Studio! Apply Today: https://tessatovar.com/events

Listen to our FIRST Episode 25 with Dawn on Outside the Studio: A Kitchen Witch's Guide to Romance and Magic in Love and Life with Dawn Aurora Hunt https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110?i=1000521913305

Connect with Dawn Aurora Hunt

Instagram: https://www.instagram.com/cucinaaurora/

Cucina Aurora Website: https://cucinaaurora.com/

Dawn's newest book: https://cucinaaurora.com/shop/books/kitchen-witchcraft-for-beginners/

Connect with Tessa Tovar

Website: https://tessatovar.com/

View Details

On episode 76 of Outside The Studio: The energy we most often believe is the energy we receive. Enthusiastic about nature, Tessa and Rachael talk about magic as the intentional movement of energy, how we can use plants as conductors for setting the flow of our homes and asking questions such as, "What can we do about our environment and carbon footprints?"

Rachel Cohen is a spiritual life coach, nature connector, plant stylist, energy worker, and intuitive medium. She is the author of Everyday Plant Magic.

Timestamps

(02:40) Moon eclipse seasons

(04:50) Rachel's writing process

(09:20) The magic of plants

(10:50) Everyday Plant Magic, the book

(14:00) Programming plants

(15:35) How to take care of plants

(18:00) Example of Yin plants

(20:15) Where to place plants

(27:00) The lie that we are separate from nature

(32:00) Feeling like Earth is doomed

(40:20) Book recommendations to curb environmental anxiety

(49:15) Plants love your menses!

(51:45) Final thoughts

Key Takeaways

When inviting plant magic into your home, ask what are the spiritual needs, as each plant has different qualities. For example, a work space might need focus, receptivity and flow, while your living room may be asking for safety and peace. Conduct a room audit to know what kind of plants will thrive in certain conditions such as low light, high temperatures, etc.
Programming plants is similar to that of crystals. Place it where you feel is most nurturing both physically and spiritually and connect with it energetically through touching and speaking to the plant. Thank it for its presence and ask that it may be a boundary creator for negative energies while a keeper of positive energies. Rachael's book has spell examples, but use whatever words feel best.
Environmental anxiety is something many struggle with and many may bring shame and blame onto themselves. It is important to remember that while there are certainly things we can do to lessen our personal carbon footprint, the major contributors to environmental decay are the industries. Industries have managed to make us feel at fault when in reality we need to be fighting on the systematic level, not the personal.

Tessa's Book Recommendations:

Grandma Gatewood's Walk: https://www.amazon.com/Grandma-Gatewoods-Walk-Inspiring-Appalachian/dp/1613734999

The Devil's Dictionary: https://www.amazon.com/Devils-Dictionary-Ambrose-Bierce/dp/0195126270

Connect with Rachel Cohen

Website: https://www.infinitesucculent.com/

Rachel's new book Everyday Plant Magic: https://shop.infinitesucculent.com/collections/books/products/everyday-plant-magic

Email: rachael@infinitesucculent.com

Instagram: https://www.instagram.com/infinitesucculent/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Grandma Gatewood's Walk: The Inspiring Story of the Woman Who Saved the Appalachian Trail

View Details

On episode 75 of Outside The Studio: Is stress a motivator or the influence that pushes you to achieve or the measurement leading to success? Tessa and Erika Belanger ask what our relationship with stress looks like, how to release that energy, why numbing is not the answer, and scratch the surface on plant medicines.

Erika is a yoga teacher, stress coach, and the host of the On and Off Your Mat Podcast.

Timestamps

(06:15) Rewiring stress

(11:10) Dealing with stress when we already have practices

(18:30) Numbing

(23:00) Do we really know what we want?

(29:45) Erika's experience with anxiety

(34:30) Traditional western medicine and mental health

(40:10) Plant medicine

(47:50) Disclaimer on medicinal plants

(49:00) Psychedelic tourism

(57:10) Erika's podcast

Key Takeaways

Healing from stress or anxious thoughts may take several steps.

First, meeting yourself with where you are and what you feel you need to do. Often when we have anger or restlessness we think a calm yoga session will do the trick, but perhaps screaming into a pillow or sprinting up your driveway will release that energy- let loose and do what feels natural.

Second, shift that energy to the opposite practice; move from punching your soft couch to a playful cartwheel or talking to your plants with encouragement.

Third, anchor that energy with grounding practices such as breathing exercises and mindfulness.

Numbing how we feel is a popular choice to avoid messy problems. This may take the form of binge eating, shopping, substance use, and more. However, ask yourself if you feel better afterwards or where this will take you. We move according to how we feel so it is imperative that we know what we are ultimately after; is numbing getting you the wanted result?
Knowing what you value and want out of life can be a big question. Start small by asking yourself, "What is it that I actually want for breakfast today?" and remembering you don't need to rationalize why you want something. You do not need to explain yourself on why you feel something is right for you. This can be further applied to larger things such as knowing your body and what medical treatments are right for you.
Do your homework and consult professionals when trying and exploring plant medicines and psychedelics. It may have opportunities for healing, however there are side effects, dangers, and possible negative outcomes. Integration into and after psychedelic experiences are key for safety and healing; journaling, meditating, rest and processing with other participants are imperative for understanding your experience.

Connect with Erika Belanger

Website: https://erikabelanger.com/

Instagram: https://www.instagram.com/erika.belanger/

https://www.instagram.com/onandoffyourmatpodcast/

Freebie for Stress: https://erikabelanger.com/stressvideo

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 74 of Outside The Studio: What do you do in the 30-60 minutes before falling asleep? Do you drift away peacefully or is there restlessness entwined with anxiety? Mara and Tessa chat about what a ritual is, what different energies mean, and what it looks like exploring them.

Mara Branscombe is a ceremonialist, spiritual-coach, yoga teacher, and meditation guide. She is the author of Ritual as Remedy, Embodied Practices for Soul Care .

Timestamps

(01:55) Fall rituals

(03:25) Negative connotations surrounding rituals

(05:55) Witches, black cats, and the black plague

(09:10) What is a ritual?

(10:15) Using creativity as a guide

(14:00) Anxiety and intuition

(17:10) Simple rituals

(20:00) Where did Mara start?

(24:50) Mara's first ritual experience

(26:55) Resources for communal spaces

(30:00) Differences of new versus full moon ceremonies

(32:55) Mara's moon rituals

(35:30) Intention shifts during lunar cycles

(41:10) Mara's background in yoga

(47:00) Last minute thoughts

Key Takeaways

A ritual is anything done with intention and being fully present both inward and outward. Welcoming the extraordinary, leaning into what lights you up, and creating sacred spaces are all aspects of practices. Ritual and rhythm are paired together hand in hand, yin and yang.
Anxiety and intuition are predictive and generative energies respectfully. Anxiety is predictive energy because we often forecast that we will fail or feel negative outcomes. Generative energy with intuition, "feels like a big yes" as Mara puts it as it, however, we are conditioned to not feel or follow that calling. Where will that "big yes" take us and what can we generate, develop, and achieve through it?
Mara's evening routine consists of no media consumption, a warm shower or ocean dip to wash off the day, working with plant energies such as lavender and acknowledging that your work for the day is done. We are sensitive beings, if we don't stop working even during sleep, we become endlessly tense.
Finding a community of like minded people could begin with asking if anyone is holding an equinox or solstice gathering or finding new and full moon circles. If finding that company is difficult to find, following the lunar cycles and simply observing the moon is powerful. Holding space for the new moon with new beginnings and full moon for wild, expansive powers is a beautiful opportunity for others to join you as well.
We are all born intuitive with the capacity to heal and self guide. Becoming attune to the environment and the rhythms of nature and aware of energy, we become more spacious and centric, embodied in being connected.

Connect with Mara Branscombe

Website: https://marabranscombe.com/

Ritual as Remedy Book: https://www.amazon.com/Ritual-Remedy-Embodied-Practices-Soul/dp/1644114240

Email: riseyoga@gmail.com Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 73 of Outside The Studio: Do you want to live an inspired life of sparkling adventure and achieve goals you never thought possible? Get started this morning! With her new book, Kristen Helmstetter and Tessa examine how starting your day right with positive affirmations can lead to manifestation with action and inspiration to get your creative endeavors in motion.

Kristen Helmstetter has written more than ten books on self-talk. Her popular podcast, Coffee Self-Talk with Kristen Helmstetter, shares her formula for living an intentional life with a happy, magical mindset.

Timestamps

(01:45) How did Kristen's book come about?

(08:50) How do we stick to a new routine?

(13:10) Becoming aware of our self talk

(18:35) How long does it take to establish a habit?

(22:00) Thoughts on manifestation

(25:03) Kirsten's journey to becoming a creative writer

(30:00) Daily writing routine

(34:10) Kristen's podcast origins

(41:00) Kristen's bodybuilding and vegan background

(45:50) What does healthy eating look like for Kristen?

(51:15) Looking back on Kristen's struggles with diets

Key Takeaways

If you wake up feeling mentally terrible at home, you're going to do the same thing away from home, even in a beautiful country like Italy, like Kristen did. She found that starting your morning with social media and emails got her fired up with negative thoughts and habits and wanted to change her mindset. Over her routine cup of coffee, she found that taking the simple five minutes to recite morning affirmations changed her behavior, rather than spending time on the news.
Old habits die hard. That's why adding a small addition to a morning ritual or behavior you connect to (drinking tea, cooking breakfast, showering, etc.) will be helpful in creating a new pattern that will stick. Or simply, when you mindlessly reach for the phone, reach for the affirmations instead.
Self talk is your inner dialogue and we may not be fully aware of how negative we're thinking. Setting a reminder, like sticky notes, to observe your thinking patterns will help you understand how positive or negative they are. Positive mindsets are imperative as they change your mood and bring a sense of happiness. Smiling and contentment attract opportunities.
After finding veganism and other strict diets didn't work for her family, Kristen finds that a balanced diet works best, but happily admits that she occasionally has “bad food” once in a while when she wants to. Loving herself and accepting her body is key to not obsessing over something she craves. She is aware her body is not the way it was in her twenties, not even her thirties; regardless, she loves and accepts herself wholly. You are worthy.

Links

No Plot? No Problem! by Chirs Baty, founder of NaNoWriMo, which inspired Kristen's creative writing: https://www.amazon.com/Plot-Problem-Revised-Expanded-High-velocity/dp/1452124779

NaNoWriMo: https://nanowrimo.org/

Connect with Kristen Helmstetter

Website: https://kristensraw.com/blog/

Kristen's New Book Coffee Self-Talk: https://www.amazon.com/Coffee-Self-Talk-Minutes-Living-Magical/dp/0982372264

Email: kristen@kristenhelmstetter.com

Instagram: https://www.instagram.com/coffeeselftalk/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Coffee Self-Talk: 5 Minutes a Day to Start Living Your Magical Life

View Details

On episode 72 of Outside The Studio: So, you, like Tessa, want to write a book? Start a podcast? Follow your creative vision? For those who listen to their head, but want to feel their gut, Tessa and Lynee Palavios talk about inspiration and what it means to follow our instinct. Doing what you love can start now.

Lynee Palavios is a CEO of a virtual assistant agency and a social media marketing firm, a published author, motivational speaker, community director, and proud mother. She is the author of Inspire.

Time Stamps

(01:35) Lynee's new book and how it came along

(05:20) What does following your gut look like?

(07:50) How do we stay inspired when we don't listen to our gut?

(11:50) Seven layers deep

(14:45) Lynee's virtual assistant business

(22:00) What was it like working with Tony Robbins?

(25:20) Intuition in motherhood

(30:55) Nutrition and diets

(36:05) A1 and A2 milk and quality of food

(39:35) Being business with your significant other

(43:15) How do we start a business with little to no cost upfront

Key Takeaways

Gut instinct and inspiration is joy, excitement, and a feeling that tells us what we need to do. What prevents us from following that instinct are our negative thoughts that won't let us grow and spread our wings. Our brain wants to protect us from harm and embarrassment to keep us safe; take the stairs, not the elevator, the harder path to truly flourish.
To find your true purpose, go seven layers deep and reflect. Start with the inspiration and follow with the why. For example, Tessa has wanted to write a book since she was little; she would start with the inspiration, the book, and then ask, “Why does she want to write a book?” Perhaps her answer is because she wants to share her work with others and then she would continue to ask why, until you're seven layers down which shows your true purpose.
Listen to your body when it comes to nutrition, regardless of the trending diet. Just because keto and paleo diets are the new thing everyone's advertising, doesn't mean it will necessarily work for your body. Use your intuition and have everything in moderation. The quality of your food is the most important. Lynee discusses how she won't deprive herself of a dessert if her body is craving it because she knows she'll have it in moderation.
If you want to follow your creative dreams, start now! Want to be an author? Start with writing your thoughts down or record what you want to write and have it transcribed, then find a publisher (Amazon is a great option). The most important part is that you take action to make it happen; the internet is a fantastic resource. Even if it doesn't make money, what matters is that you put a piece of yourself out into the world.

Connect with Lynee Palacios

Website: https://lyneepalacios.com/

Instagram: https://www.instagram.com/lyneepalacios/channel/

Lynee's Book Inspire: https://www.amazon.com/dp/0578944243/ref=redir_mobile_desktop?_encoding=UTF8&qid=1663468558&ref_=tmm_pap_swatch_0&sr=8-1

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Tessa's Book: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588/ref=sr_1_1?crid=17NJ9FS5ED45B&keywords=tessa+tovar&qid=1666810690&qu=eyJxc2MiOiIwLjAwIiwicXNhIjoiMC4wMCIsInFzcCI6IjAuMDAifQ%3D%3D&sprefix=tessa+tovar%2Caps%2C133&sr=8-1

View Details

On episode 71 of Outside The Studio: What does it mean to roar like a goddess? It begins with self respect. Acharya Shunya and Tessa discuss goddess theory, the story of Shiva and Shakti, and what our divinity really consists of.

Acharya Shunya is a truth-teller, awakener, motivational speaker, and spiritual coach. She is the author of several books including Ayurveda Lifestyle Wisdom and Sovereign Self and Roar Like a Goddess.

Timestamps

(00:30) Who is Acharya Shunya? What does her name mean?

(02:35) What is goddess archetype theory?

(05:50) Who are the goddesses in archetype theory?

(14:50) What is patriarchy

(22:30) The story of Shiva and Shakti

(31:15) Acharya's mother teaching how to roar through stories

(33:30) How to embody self respect

(38:45) Put your hands on your heart

(42:20) Acharya's arranged marriage

(49:15) One thing to get from roar like a goddess

Key Takeaways

Acharya Shunya's book follows goddess theory consisting of three parts: Goddess Durga, Goddess Lakshmi, and Goddess Saraswati. Durga focuses on taking back our full feminine power, Lakshmi guides on cultivating inner contentment, while Saraswati illuminates the gifts of wisdom and inner freedom.
When Shakti says, in the myth Shunya tells, "I will stay your daughter until you respect me" we soon find that Shakti does not find respect. Shakti then burns the threads of attachment and transforms into her true form. This shows us how we must access our own rage, rather than always being too accommodating and pleasing; we must stand for ourselves.
To find respect, we must first start with respecting ourselves. We may find ourselves keeping a list of our failures, but we need to look at the bigger context of our divinity, which includes those failures. There is the sunrise with the sunset, youth with old age. Radical wholeness is the divine goddess Shakti.

Connect with Acharya Shunya

Facebook: https://www.facebook.com/acharyashunya/groups/

Instagram: https://www.instagram.com/acharyashunya/

Website: https://www.acharyashunya.com/

Vedika Global: https://www.vedikaglobal.org/acharya-shunya

Acharya Shunya's Book, Roar Like a Goddess: https://www.acharyashunya.com/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 70 of Outside The Studio: Tessa's color archetype is orange, what's yours? What do we do with that information? Walaa and Tessa take a look at how we can use color in processing and embracing emotions, what we paint our walls, and meditative sounds in color therapy. Not only do we have the basic rainbow to work with, but the shades, tones, and values are wider than we know.

Walaa is a color therapist, spiritual coach, and interior designer. She is the founder of Walaa Color Ways and is the author of Heal Yourself With Color: Harness the Power of Color to Change Your Life

Timestamps

(04:25) Color therapy and Walaa

(05:50) How did Walaa find color therapy?

(08:35) Color archetype

(09:55) The shadow of the archetype

(13:45) How do we express scary emotions with our color?

(15:15) Color in our daily lives

(16:45) Matching color with complexion

(18:35) Shades of color

(23:05) Color and your house

(24:55) Intimacy colors

(26:45) Neutral colors

(28:30) Colors to foster focus

(30:35) Kitchens and color

(38:30) Seasons and color

(40:00) Sound therapy with colors

(45:15) Walaa's book on healing with color

(47:45) Auras and energy fields

(49:15) Walaa's experience in publishing and writing her book

(53:35) What's next for Walaa?

Key Takeaways

Our color archetypes stem from the day and month we are born; the light and shadows telling us different aspects of our personalities. Color therapy is like a map from the sun, the rawest form of light, to understand ourselves better through the frequencies of color.
In our daily life, color can be utilized to manifest and foster emotions. Painting walls of different rooms specific colors and accenting with corresponding tones will make each aspect of the house unique. Wearing, for example, yellow when we are sad or orange when we are grieving, helps us bring out what we need to process.
With color, we can listen and meditate with color sound therapy. For every color archetype there are sounds that correspond that can be used for meditation and aligning our energy.

Connect With Walaa

Website: https://color-ways.com/

Instagram: https://www.instagram.com/walaa.colorways/

Email: walaa@color-ways.com

Connect With Tessa

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 69 of Outside The Studio: The world tells us, "You can't" to anything daring we want to accomplish. Our arguments against ourselves most often stop us from following our dreams. In this rich episode, Tessa asks Renee Linnell how she's always taken leaps of faith, overcome tremendous pain and loss, healed from mistakes, and what happens when we are receptive.

"For those who understand, No explanation is needed. For those who do not understand, No explanation is possible' - Ziad K. Abdrlnour

Renee knows devastation—when she was 33, she joined a Buddhist cult, got brainwashed, burned almost everything she owned, and nearly lost her sanity and her life. Renee stuffed down plenty of shame. But eventually, she shook it off, made peace with her flaws and failures, and got busy living her life to the fullest. Renee is the author of The Burn Zone and her newest book Still On Fire.

Timestamps

(00:00) Who is Renee Linnell?

(01:40) Has Renee always been adventurous?

(04:15) Renee's career as a professional dancer

(09:30) How does one become a professional dancer? Is it ever too late to start?

(11:30) What stops us from following our dreams?

(16:40) Renee's entry into Buddhism

(19:10) What Buddhist lessons does Renee still follow after being in a Buddhist cult?

(21:35) What is Renee's meditation routine?

(22:15) Is there a happily ever after?

(25:20) Trying everyone's point of view isn't always possible

(28:25) How do we create a community with unreceptive people?

(30:15) Why do certain people attract certain personalities?

(33:00) Does having time between relationships make a difference?

(34:20) Why is being alone so difficult?

(38:20) How do we invite the divine, magic and miracles?

(40:40) Renee’s miraculous hip recovery

(45:10) Turning pain into purpose

(47:50) What's next for Renee?

Key Takeaways

We often focus on and argue for our own limitations, which prohibits us from doing what we want. Instead, knowing where you are starting, what you need to do, and how to overcome the roadblocks, will lead us to action for following our dreams.
Being in a Buddhist cult, Renee naturally experienced negative aspects of Buddhism. When she left, she walked away with positive teachings from Buddhism such as practicing simple meditations, rather than the rigid courses she followed. Through our negative experiences, we can pick up constructive lessons or aspects.
We can't always see everyone's point of view, because we are all unique on different levels. Someone on the top floor can't see the point of view of someone in the basement, especially if they’ve never wanted to be anywhere near. It's better to spend our energy living our brightest, most thriving life while being open and receptive.
Renee joined the cult because she felt love was missing from her life, and was searching for something to fill it. The more we love ourselves the less we are going to let people treat us poorly. We attract the love pattern that we grew up with as children while accepting the love we think we deserve.

Connect with Renee Linnell

Renee Linnell's new book, Still on Fire: https://reneelinnell.com

Instagram: https://www.instagram.com/renee.linnell/

Twitter: https://twitter.com/Renee_Linnell

Facebook: https://www.facebook.com/ReneeLinnellAuthor/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 68 of Outside The Studio: With so many different fad diets to improve brain health, how do we know what is worth trying? Dr. Andrew Newberg and Tessa sit down to discuss the food we consume for our body and brain, stress, as well as how meditation and yoga influence brain health.

Dr. Andrew Newberg is a neuroscientist who studies the relationship between brain function and various mental states. He is a pioneer in the neurological study of religious and spiritual experiences, a field known as "neurotheology." He is the author of several books, including Brain Weaver.

Timestamps

(00:00) Who is Dr. Andrew Newberg?

(01:05) What is optimal brain health?

(03:30) What is integrated health?

(07:15) Think better diet

(08:40) How do we know what a good diet is?

(13:00) What if I don't like vegetables?

(16:15) Macrobiotic diet in relationship to the 2,000 calorie diet

(20:20) Is it ever too late to make a difference in our diet or health?

(24:00) What's worse? Poor diet or stress?

(27:30) Chronic stress on the brain

(30:15) Yoga and meditation on the brain

(34:15) Minimum amount of time to meditate?

(35:30) What is Andrew's meditation routine?

(37:15) Why are we here?

(41:35) Are we hardwired for religion/spirituality?

(44:00) Key takeaways from Andrew's book

Key Takeaways

Optimal brain health is a balance between the biological, psychological, social, and spiritual aspects of a person's lifestyle, however, there is no one size fits all. Finding harmony for each person is essential and different; the goal is to specialize it for each person's specific needs.
Meditation, even thirty seconds of mindfulness, is refreshing for the brain. Practice and repetition have beneficial results, even in those small doses.
Integrated medicine and western medicine have substantial overlap. The goal is to not see them as a “versus” but rather as just medicine. Integrated medicine may look at different aspects of an individual while conventional medicine looks at another, but they are meant to be used together.
Everyone can work towards optimal brain health. Paying attention to individuals strengths and weaknesses is going to be the best plan for achieving.

Links

Connect with Dr. Andrew Newberg

Website: http://www.andrewnewberg.com

Andrew's book: https://www.brainweaver.net

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 67 of Outside The Studio: Many are familiar with the Lunar cycle, but what can we learn from studying and applying it to our personal lives? April McMurtry and Tessa examine the deeper aspects of how following the Lunar cycle can show us balance such as time for rest and renewal or the study of yin and yang.

April McMurtry (she/her) is a dynamic Lunar facilitator and course creator. She is the founder of The Moon Is My Calendar and has independently published the New Moon Calendar Journalsince 2014.

Time Stamps

(03:15) Who is April?

(10:55) Intuition

(12:50) Lunar cycle in relationship to our phases in life

(16:30) Listening to the voice inside us

(20:15) Where to start learning about the Lunar cycle?

(24:00) What is the beginning of the Lunar cycle?

(28:00) How are the moons named?

(32:20) How do we practice the yin and yang energies of the moon?

(36:30) Wisdom of waning

(40:20) What do we gain from knowing our birth moon phase?

(42:40) Discussing the influence of the moon on our actions

Key Takeaways

Honoring the Lunar cycle doesn't only have to be the physical phases of the moon; it can be followed throughout daily life as well as an entire lifetime.
Recognizing the yin and yang energies of the full and new moon, we can incorporate these meditations throughout our daily practices. Using our breath as an example, we can see the inflation and deflation of our lungs much like the full and new moon.
To begin learning about the Lunar cycle, closely working with a Lunar calendar will be the best tool. Circular calendars are a helpful reminder that time flows in cycles.

Connect With April McMurtry

Website: https://themoonismycalendar.com/

Instagram: https://www.instagram.com/themoonismycalendar/

Podcast: https://themoonismycalendar.com/podcast

Email: april@themoonismycalendar.com

Guided Breathwork: https://vimeo.com/395329026

Native American Moon Names: https://www.aianta.org/native-american-moon-names/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

View Details

On episode 66 of Outside The Studio: What is, as Rebecca Ward describes, a "paper tiger" and how do we differentiate real versus perceived threats? Rebecca Ward and Tessa dive deep into personal experiences of fear, an understanding how to regulate our nervous systems, and how adverse childhood experiences (ACE) influence our lives.

Rebecca Ward is a therapist, speaker, and author with her new book, The Paper Tiger Syndrome: How to Liberate Yourself from the Illusion of Fear.

Time Stamps

(00:00) Who is Rebecca Ward?

(03:20) What is a paper tiger?

(09:50) Background on Rebecca and how she was lead to her work

(14:10) How do we acknowledge the fear in our lives?

(20:05) The ACE study and its importance

(23:55) How did Rebecca process her fear in her own life?

(25:55) Support systems and the huddle effect

(28:30) The spirituality of how the nervous system is wired

(31:30) How can we regulate the nervous system?

(35:25) Can you remember a time you have felt truly fearless?

(38:40) Developmental trauma and childhood imprints

(44:50) Styles of therapy (49:55) Reparenting practice and examples

Key Takeaways

A paper tiger is something that we fear, regardless of it being completely harmless. By reclaiming our lives from fear, we can begin to heal and move forward.
By regulating the nervous system both spiritually and scientifically, processing fear will become accessible. Having togetherness with a support system during that time is essential.
Childhood traumas leave an influential imprint for the rest of our lives. Reparenting the way our bodies react to perceived dangers makes processing emotions simpler.

Connect With Rebecca Ward

Instagram: https://www.instagram.com/iamrebeccaward/

Website: https://irisinstitute.com/

Email: rebecca@irisinstitute.com

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

View Details

On episode 65 of Outside The Studio: At the end of your life, what will you regret not doing? What do you keep putting off to a fictional "someday"? Well, someday is today. Matthew Dicks and Tessa discuss how to stop putting your life off to "someday" and how to make time and space for the life you actually want to live. They explore how to make finding positive momentum easy, why you should record all the interesting ideas you hear, and how to take advantage of the way your body is built to boost your productivity.

Matthew Dicks is a teacher and the author of 11 books. He is a 53-time Moth StorySLAM champion.

Timestamps

(00:00) Who is Matthew Dicks?

(02:02) How do you start what you keep putting off?

(09:16) Why did Matthew write Someday is Today?

(10:48) What to do if you're uninspired?

(13:23) What if you can't outdo yourself? (and why you should constantly create)

(19:47) Someday is a terrible word

(22:22) Lessons from writing 11 books

(27:29) Why you aren't sleeping as much as you think you are

(34:14) Is curiosity the enemy of productivity?

(48:50) The grand slam moth experience

(53:18) Regret is the worst feeling

5 Key Takeaways

When negative things happen, this is your cue to amplify the positive vibes in your life. It takes around 6 positive cues to overcome one negative event. Have a place (like a document) where you can easily find positive things about yourself.
Take notes of the interesting things that people say to you. Much of creativity is about gathering the interesting ideas people present to you and leveraging them when you need to invite inspiration into your life.
Have hope that you might surprise yourself. When you show up and create consistently, you'll create things that surprisingly resonate with others. You don't necessarily know what will be a great hit with others and what will flop - your judgment could be totally off.
Don't discount small bursts of work when you have a few minutes of spare time.
If you become more disinterested in things that you don't need to be interested in, you'll have more time to do things you're actually interested in doing.

Links

Someday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life by Matthew Dicks https://www.amazon.com/Someday-Today-Simple-Actionable-Creative/dp/1608687503

Your elusive creative genius - TED Talk by Elizabeth Gilbert https://www.ted.com/talks/elizabeth_gilbert_your_elusive_creative_genius

Moth.org

Connect With Matthew Dicks:

Website: https://matthewdicks.com/

LinkedIn: https://www.linkedin.com/in/matthew-dicks-84a95711/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Someday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life

View Details

On episode 64 of Outside The Studio: What does it mean to be radically intimate? Zoe Kors and Tessa discuss how intimacy is often misunderstood as intense and passionate love when it can be slow and unpredictable. They explore the relationship between intimacy and experimentation, what anti-intimacy is, why it is in your favor to replace the honeymoon phase in your relationship, and how to find power when your body goes through hormonal changes.

Zoe Kors is a sex and intimacy coach. She is the author of Radical Intimacy.

Timestamps

(00:00) Who is Zoe Kors?

(02:39) A 10-year sexless marriage

(05:32) "I married my mother" and why divorce was the right decision

(10:29) The exciting appeal of slow intimacy

(17:10) Shame around discussing sex and desire

(23:26) Finding the right partner

(25:40) 3 realms of intimacy

(28:40) The trifecta of anti-intimacy (32:06) Awkward moments during sex

(35:44) Is the honeymoon phase a myth? (41:30) Hormones, menopause, and your sex drive

(46:15) What it was like to write Radical Intimacy

4 Key Takeaways

We can all benefit from slowing down. We focus too much on what we think of as passionate sex. Experiment with what it would feel like to be in an extended state of pleasure and arousal.
There is a significant stigma around women knowing what they want in bed. Shame is the belief that we are so broken that we are unworthy of love and belonging. Choose partners that don't expect you to hide who you are and what you want.
The more you know yourself, the better you will be at selecting a partner that is right for you. There are 3 realms of intimacy in which you can explore yourself: emotional intimacy, physical intimacy, and energetic intimacy.
The trifecta of anti-intimacy is denial, deflection, and distraction.

Links Radical Intimacy: Cultivate the Deeply Connected Relationships You Desire and Deserve by Zoe Kors https://www.amazon.com/Radical-Intimacy-Cultivate-Connected-Relationships/dp/0306826607

Connect With Zoe Kors:

Website: https://www.zoekors.com/

Instagram: https://www.instagram.com/zoekors/

The Radical Intimacy Podcast: https://www.zoekors.com/podcast

Connect With Tessa Tovar: Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 63 of Outside The Studio: Some of the ways we've been teaching yoga are broken. The space lacks accountability, but how do we enforce accountability with empathy? Lauren Walker and Tessa discuss how to teach yoga more holistically, why hurt people hurt people, and how speaking the language of your body, mind, and spirit can make healing from trauma fast and easy.

Lauren Walker is the founder of Energy Medicine Yoga. She is the author of Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice.

Timestamps

(00:00) Who is Lauren Walker?

(02:33) What's wrong with how we study yoga?

(09:39) Shifting how we study yoga

(14:38) Balancing accountability, compassion, and guilt.

(27:06) Is yoga a privilege?

(34:13) Can you discover your purpose if you are traumatized?

(41:08) Healing trauma doesn't need to take time

(47:25) Becoming powerful by owning your emotions

(54:31) Healing from trauma is easy

4 Key Takeaways

If you have received valuable teachings from a teacher that turned out to be an abuser, try to separate the teaching from the teacher.
Yoga educators who abuse their power need to be held accountable. Oftentimes, educators who inflict trauma are themselves traumatised. They need to be held accountable and go to spaces where they can let go of their trauma.
Instead of feeling guilty for the privileges you have or feeling bad for the misfortunes you've been inflicted with, ask yourself: what can I do with the life I've been given?
Healing takes desire and commitment, it doesn't necessarily take lots of time. It is after you heal from trauma, that you can have the mental space to think about your purpose.

Links

The Energy to Heal: Find Lasting Freedom From Stress and Trauma Through Energy Medicine Yoga by Lauren Walker https://www.amazon.com/Energy-Heal-Lasting-Freedom-Medicine/dp/0738769495

Connect With Lauren Walker:

Website: https://www.energymedicineyoga.net/

Instagram: https://www.instagram.com/energymedicineyoga/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 62 of Outside The Studio: What do meditating and brushing your teeth have in common? You do both for others and not just yourself. Brad Warner and Tessa discuss how to build the discipline to meditate every day, how to acknowledge your emotions without letting them consume you, how to make sense of life's contradictions, and the untrendy ethics of Buddhism that aren't covered in mainstream media.

Brad Warner is a Sōtō Zen monk. He is the author of several books including The Other Side of Nothing and Hardcore Zen.

Timestamps

(00:00) Who is Brad Warner?

(03:00) How Brad found Buddhism (and Japanese adventures)

(10:04) The inconvenient and untrendy aspects of Buddhism

(12:20) What if success was irrelevant?

(16:52) Staying consistent with meditating

(19:20) What's the best yoga posture?

(20:45) What is Zen Buddhism?

(23:43) What's on the other side of nothing?

(29:43) Reframing how you think of karma

(38:24) Buddhism and sexuality

(46:50) What would Buddha say about jealousy?

(51:06) European Buddhism tour

4 Key Takeaways

Meditation blurs the definition of success. In fact, it can even negate success altogether. It just is what it is, it is not measured on a scale.
Buddhism is meditation. What the Buddha taught was meditation. Not everyone would agree with that statement, but teaching Buddhism without meditation doesn't stay true to its founding principles.
The other side of nothing is a space where you negate yourself. It is understanding yourself as an illusion. It is thinking of yourself as not something that belongs to you, but belongs to everything.
Only think of Karma in relation to yourself. Try not to look at the big picture too much. Get involved in what you can influence.

Links

The Other Side of Nothing: The Zen Ethics of Time, Space, and Being by Brad Warner https://www.amazon.com/Other-Side-Nothing-Ethics-Space/dp/1608688046

Connect With Brad Warner:

Website: http://hardcorezen.info/

YouTube channel: https://www.youtube.com/c/HardcoreZen?app=desktop

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 61 of Outside The Studio w/ guest Elizabeth Gould:

How do we learn about menstruation and menopause in a positive and inquisitive light? Elizabeth Gould joins Tessa to discuss how to be connected to our body, soul, and spirit while keeping up with our fast-paced world. They chat about how to change our perspective on menstruation and menopause, the roe v. wade debacle, the power of sacred rage, and how to teach women about their bodily changes.

Elizabeth Gould is an educator, specializing in positive menstrual and menopausal education. She is the author of The Well of Truth: Stories of Spirit.

Timestamps

(00:00) Who is Elizabeth Gould?

(02:57) Living in a fast world while preserving your soul and being connected to the planet.

(10:22) Simple ways we can stay connected to the intangible world of spirit, nature, and mysticism.

(16:59) Reframing the stigma around menopause and bodily changes.

(23:36) Educating children about menstrual cycles.

(30:00) How young women and older women perceive bodily changes differently

(33:03) Roe v. Wade: women's right to privacy and the rest of the world's reaction

(39:40) What is the power of sacred rage?

(43:14) How to tap into your sacred rage and anger.

(46:52) Mentors that see parts of you that you don't see.

(49:13) Elizabeth Gould's future plans

5 Key Takeaways

Connecting to the intangible world of spirit, nature, and mysticism doesn't have to be overly complicated. It can be as simple as forming a connection with a small house plant you have by touching it.
We live in a culture that stigmatizes the natural changes that a woman's body goes through. Instead of stigmatizing menopause, we can as women reframe it as stepping into a deeper part of ourselves and our lives.
As a society, we have to make space that allows growing children to step into their maturity.
Cut off everything that no longer serves you. Get in touch with the fire inside you and move forward. Tap into the power of sacred rage.
Look at your experience through the eyes of love. What would it take to step into the most mythic aspect of yourself? Dip into the well of what feels good.

Links

The Well of Truth: Stories of Spirit: https://www.amazon.com/Well-Truth-Stories-Spirit/dp/1684631394

Connect With Elizabeth Gould:

Website: https://elizabethagouldstories.com/

Instagram: https://www.instagram.com/thewelloftruthstories/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 61 of Outside The Studio:

How do we learn about menstruation and menopause in a positive and inquisitive light? Elizabeth Gould joins Tessa to discuss how to be connected to our body, soul, and spirit while keeping up with our fast-paced world. They chat about how to change our perspective on menstruation and menopause, the roe v. wade debacle, the power of sacred rage, and how to teach women about their bodily changes.

Elizabeth Gould is an educator, specializing in positive menstrual and menopausal education. She is the author of The Well of Truth: Stories of Spirit.

Timestamps

(00:00) Who is Elizabeth Gould?

(02:57) Living in a fast world while preserving your soul and being connected to the planet.

(10:22) Simple ways we can stay connected to the intangible world of spirit, nature, and mysticism.

(16:59) Reframing the stigma around menopause and bodily changes.

(23:36) Educating children about menstrual cycles.

(30:00) How young women and older women perceive bodily changes differently

(33:03) Roe v. Wade: women's right to privacy and the rest of the world's reaction

(39:40) What is the power of sacred rage?

(43:14) How to tap into your sacred rage and anger.

(46:52) Mentors that see parts of you that you don't see.

(49:13) Elizabeth Gould's future plans

5 Key Takeaways

Connecting to the intangible world of spirit, nature, and mysticism doesn't have to be overly complicated. It can be as simple as forming a connection with a small house plant you have by touching it.
We live in a culture that stigmatizes the natural changes that a woman's body goes through. Instead of stigmatizing menopause, we can as women reframe it as stepping into a deeper part of ourselves and our lives.
As a society, we have to make space that allows growing children to step into their maturity.
Cut off everything that no longer serves you. Get in touch with the fire inside you and move forward. Tap into the power of sacred rage.
Look at your experience through the eyes of love. What would it take to step into the most mythic aspect of yourself? Dip into the well of what feels good.

Links

The Well of Truth: Stories of Spirit: https://www.amazon.com/Well-Truth-Stories-Spirit/dp/1684631394

Connect With Elizabeth Gould:

Website: https://elizabethagouldstories.com/

Instagram: https://www.instagram.com/thewelloftruthstories/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 60 of Outside The Studio: How can you ignite an awakening of self by healing your inner child? After going on a 4 day bender, Jolie Dawn had a wake up call that her life was long overdue for recovery. Jolie and Tessa discuss how to rewild yourself without harming you mind and body. You can live a sexy and exciting life while taking responsibility for your life.

Jolie Dawn is an intuitive coach and 6 time best-selling author. She supports women in building 6-figure businesses.

Timestamps

(00:00) Who is Jolie Dawn (and a summary of her nomadic lifestyle)?

(07:37) Self-publishing and becoming a 6-time best-selling author

(13:49) Breaking the cycle of past traumas: how Jolie did it.

(21:37) Do you have to hit rock bottom to spring back up?

(23:47) Rewilding yourself, taking responsibility for your life, and healing your inner child

(32:07) The cycle of 7

(34:04) Theta healing and why you need to be in a state of relaxation to heal

(37:54) Hypnosis and creating a new future of prosperity

(43:25) Jolie's biggest failure

(44:57) Creating a legacy of love

(47:16) How to connect with Jolie Dawn

5 Key Takeaways

You don't have to hit rock bottom to spring back up but there has to be some reason to compel change. There is usually an agitation that inspires change. When you are connected to the stakes of the game, it is easier to take action.
Most people have unhealed childhood traumas. Many people can change their lives by asking the question: how can I do more inner child work?
Anything you imagine doing is possible. It is easy to present evidence that it is not possible because you point to all the times you've failed or things didn't work out. You can go back and reclaim your past selves and heal from there.
Awareness is the first step in healing.
Hypnosis is a deeply sacred experience. It is an opportunity to take a break from your thinking mind, and be guided into an experience to excavate information.

Links

Jolie Dawn's Books: Empowered, Sexy, and Free: Discover Your Unique Brilliance and Dare to Be the Creatrix of Your Life: https://www.amazon.com/gp/product/B09P47MQCG/ref=dbs_a_def_rwt_bibl_vppi_i0

The Spiritual Journey of Entrepreneurship: Will You Say Yes to the Call? https://www.amazon.com/gp/product/B071NNTX1M/ref=dbs_a_def_rwt_bibl_vppi_i1

The Empowered Woman Series: Book 1: Eight Vulnerable Stories of Loss of Self, Reclamation of Power, and Unleashing Inner Brilliance https://www.amazon.com/gp/product/B0777BYV7L/ref=dbs_a_def_rwt_bibl_vppi_i2

Empowered, Courageous and Free: 7 Vulnerable Stories of Loss of Self, Reclamation of Power, and Unleashing Inner Courage (Empowered, Sexy Free Book 3) https://www.amazon.com/gp/product/B07H45Q3L8/ref=dbs_a_def_rwt_bibl_vppi_i3

Connect With Jolie Dawn:

Website: https://joliedawn.com/

Centrix Academy: https://www.creatrixacademy.com/

Instagram: https://www.instagram.com/joliedawnxo/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 59 of Outside The Studio: When's the last time you evaluated your emotional backpack and brain health? Mattie Cummins joins Tessa to discuss how to feel grief and anxiety without getting stuck in a depressive loop, how to strengthen your neurons to increase your resilience, how to build a better memory, and how to improve your brain health with simple daily habits.

Mattie Cummins is a Licensed Clinical Social Worker and Brain Coach. She is the CEO of the practice Cerebrations.

Timestamps

(00:00) Who is Mattie Cummins?

(01:30) How to express anxiety, grief, and loss without getting stuck?

(05:57) Processing grief and anxiety.

(09:56) Feeling broken and believing in your power to recover.

(13:44) Chronic pain and building neurons to strengthen yourself

(19:42) How Mattie Cummins specialized in how the brain works.

(21:28) How can caregivers protect themselves and set boundaries when working with vulnerable people.

(28:55) Memory as we age

(32:17) How to reduce the chances of early-onset Alzheimer's and dementia

(39:02) Daily habits and rituals for staying calm and being reasonably productive

(44:35) Shifting our mindset about work and productivity.

(46:42) The body keeps score and collective healing

4 Key Takeaways

Grief and anxiety are physical sensations. When we face them, it is essential to hold space for our bodies to react and adapt to our situations.
Finding out what works for you in stressful and unfortunate situations is an art. You can build neurons to strengthen yourself and become more resilient by focusing on what doesn’t hurt.
As a caregiver to vulnerable people, it is important to create boundaries to avoid burnout. You can honor other people’s emotions without owning them. 4. Memory is a complex function of the brain. Any time our brain isn’t operating optimally, memory is going to escape.

Links

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma: https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748

Connect With Mattie Cummins:

LinkedIn: https://www.linkedin.com/in/mattie-cummins-4b8a033/

Cerebrations: https://www.cerebrations.org/

Instagram: https://www.instagram.com/mattiecumminsmsw/

Linktree: https://linktr.ee/Cerebrationsllc

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

View Details

On episode 58 of Outside The Studio: The Science Behind Getting Stuck and How To Get Unstuck with Britt Frank If you call yourself lazy or undisciplined every time you get stuck, you're not alone. The good news is that getting stuck is not usually a mindset issue or character defect. There is a science behind why we get stuck and that's what Britt Frank and Tessa discuss throughout this episode. They chat about why asking why you're stuck keeps you stuck, the life you will unlock if you are willing to deal with the uncomfortable, and habits you can build to regularly get unstuck.

Britt Frank MSW, LSCSW, SEP, is a Licensed Psychotherapist and Trauma Specialist. She is the author of the book The Science of Stuck.

Timestamps

(00:30) Who is Britt Frank?

(02:02) Is being stuck a form of laziness?

(04:01) Why do we get stuck?

(11:58) Recovering from drug addiction.

( 17:49) Freeing yourself from 'why' questions (why am I doing what I'm doing?)

(23:35) How do you know how traumatized you are? (Finding perspective vs. making comparisons)

(28:00) Taking control of your choices to create the life you want

(29:58) Daily habits and rituals to get unstuck.

(34:11) Mental health is a commitment to reality, at all costs (and other helpful reminders)

(37:51) The science of stuck

(39:47) How to connect with Britt Frank

5 Key Takeaways

When we get stuck, the first thing we tend to do is blame ourselves. However, there is a science behind why we get stuck. Being stuck is not a character defect. Understanding the science behind stuck can destigmatize it.
We often get stuck because we lack enough information about our brains work. We're not trained to deal with the thoughts that society deems as shameful. Give yourself permission to heal
All change, even good change is threatening to our brain
When you get stuck, don't let 'why' questions be your first questions. 'Why' questions will keep you stuck. Instead of asking why - ask what you're willing to do about your situation
We have to be honest with ourselves about the benefits of our choices, even choices that seem like they have no benefits (eg: drug abuse). Name things as they are so you can change them

Links

The Science of Stuck: Breaking Through Inertia to Find Your Path Forward by Britt Frank: https://www.amazon.com/Science-Stuck-Breaking-Through-Inertia-ebook/dp/B097B3BHL6

Connect With Britt Frank, MSW, LSCSW, SEP:

Instagram: https://www.instagram.com/brittfrank/?hl=en

Science of Stuck: https://www.scienceofstuck.com/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On episode 57 of Outside The Studio: Making More Money By Changing Your Mind with Marley Rose
Money is a matter of the mind. Or as today's guest would put it: energy. Money coach Marley Rose joins Tessa to talk about how your subconscious mind can limit or expand the income you make. They talk about taking daily inspired action, waking up to the fact that you are meant for more, checking in with yourself to see if what you're doing now is in alignment with what you desire, rewriting your limiting money beliefs, and how to work your day around your energy.

Marley Rose is a money and business coach. Three years ago she left her job and started a web design company. Then, she realized her heart wasn't in it. Tune in for the rest of her story.

"Since it's safe and normal, and I believed I deserved it, it's inevitable that you achieve it." - Marley Rose

Find additional details including episode links at: https://TessaTovar.com/Blog

View Details

On Episode 56 of Outside The Studio
Why does the same pain keep coming back? Why do some moments feel sad even when they are supposed to happy? Clinical psychologist Dr. Radhule Weininger joins Tessa to discuss Long-standing, Recurrent, Painful Patterns of hurt - or as Radhule likes to call them 'lurps'. In their conversation they explore how parents influence how their children deal with adversity, having role models who process anger healthily, whether we come from a past life, and how childhood trauma is a spectrum.

Radhule Weininger, Ph.D., MD. is a clinical psychologist and author of Heart Medicine which received a foreward by H.H. the Dalai Lama. She is the co-founder of Mindful Heart Programs which offer free educational programs in mindfulness and meditation. She also teaches Buddhist meditation and Buddhist psychology.

Timestamps

(00:00) Who is Radhule Weininger?

(01:43) Why do painful patterns repeat themselves? (LRPPs)

(04:11) Combining the scientific process of healing with the spiritual process of healing.

(08:58) The spectrum of childhood trauma.

(17:37) How parents affect how we process trauma or adversity.

(20:37) Is there an age when we are more likely to look inward?

(26:15) Do we have a past life?

(34:02) How the mindfulness field is changing.

(43:39) Is manifestation enough?

5 Key Takeaways

There are many more possibilities than just nature or nurture. There is so much still to learn about our reality and why we experience and process reality the way we do.
How our parents reacted to adversity when we were children deeply affects how we frame adversity when we encounter it today.
We all have different internal ages. Our internal age is only one of the things that make us all different from each other. Your path is unlike any other.
The universe comes towards us to help us if we come towards it.
Longing brings intention and intention influences behavior.

Links

Heart Medicine: How to Stop Painful Patterns and Find Peace and Freedom--at Last by Radhule Weininger https://www.radhuleweiningerphd.com/heart-medicine

Connect With Radhule Weininger, Ph.D.:

Meditation platform: https://mindfulheartprograms.org/

Website: https://www.radhuleweiningerphd.com/

Instagram: https://www.instagram.com/radhuleweininger/

Linkedin: https://www.linkedin.com/in/radhule-weininger-phd-md-35592937/

*Connect With Tessa Tovar:*

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On Episode 55 of Outside The Studio
Many of the healing practices we know and love today are ancient and multicultural. There is also lots we don't know. Today's episode is about reclaiming ancient wellness practices, honoring them, and memorializing them. Jovanka Ciares joins Tessa to discuss how to reclaim our ancestors wellness practices to treat our body as a gift. The explore the healing power of music and dance, the culture of ubuntu, the cost of stigmatizing cannabis, and the timeless components of healing. Ultimately, the core message is to discover how you are the medicine and your power to clease your mind and soul.

Jovanka Ciares is a wellness expert, detox specialist, and nutrition educator. She is the author of Reclaiming Wellness: Ancient Wisdom for Your Healthy, Happy, and Beautiful Life.

Timestamps

(00:00) Who is Jovanka Ciares?

(01:29) Healing through music and dance (is music a great equalizer?)

(09:14) Ubuntu: the need to come together as a community

(12:33) What is ubuntu?

(14:28) Healing practices you'll be surprised to know are 1000s of years old

(17:15) Water, oil, and heat: timeless components of healing

(19:27) Overscheduling yourself: how to make healing a regular part of your busy life.

(25:03) How cannabis can help you heal (and why we need to remove the stigma)

(31:50) Yoga instructors: Decolonizing the mind and insisting that you belong

(36:50) Having routines that vary from season to season

(39:31) How do we talk about obesity without fat-shaming?

(46:20) You are the medicine

4 Key Takeaways

You have the power to heal yourself. Before you get to a point where your body is falling apart, you have the power to heal yourself and restore balance in your body. You are the medicine.
Music is an incredible tool for healing. Music allows you to be with others even when you are physically alone. When listening to music, you're in the company of people who recorded these songs.
Make self-care an intentional part of your day. Even busy people can do this. You don't have to spend lots of time on a self-care routine. You can start by blocking off a 15-minute time slot dedicated to self-care every day.
The stigma around cannabis leads to people struggling needlessly. Cannabis can alleviate many of our pains and our societal understanding of it needs to be reformed. The stigma around cannabis is based on an outdated and incorrect understanding of its effects.

Links

Reclaiming Wellness: Ancient Wisdom for Your Healthy, Happy, and Beautiful Life by Jovanka Ciares https://www.jovankaciares.com/reclaiming-wellness-book/

Sweet Potato Soul Cookbook: https://sweetpotatosoul.com/sweet-potato-soul-cookbook/

Connect With Jovanka Ciares:

Website: https://www.jovankaciares.com/

Instagram: http://instagram.com/jovankaciares

Twitter: https://twitter.com/jovankaciares

Youtube: https://www.youtube.com/user/jovankaciares

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On Episode 54 of Outside The Studio
Katie B Happyy is not happy most of the time, and that's ok. Most people aren't happy most of the time. Katie joins Tessa to discuss how to reorient how you process unfortunate events like breakups, unexpected illnesses, and losing loved ones. In their conversation, they talk about how to let go of what doesn't serve you, how to reframe pain, and how to find the answers you're looking for. Her main message? Not every event will be happy, but every event can be meaningful - yes, even something as trivial as being late to something you committed to.

Katie B Happyy is a yoga teacher, motivational speaker, and CEO of b_inspired. When she was suddenly afflicted with Bell's palsy, she wanted to make people feel her smile without them seeing it - and this marked the beginning of her career in making people come alive. Katie is the author of Cheers to Chaos: 8 Tools for the Puffy-Eyed and Powerful.

Timestamps

(00:00) Who is Katie B Happyy?

(01:49) Waking up with Bell's palsy and having an 8% chance of recovery

(06:07) Facilitation and watching passion come alive

(14:53) Why Katie wrote her book

(19:22) How to let f*cking go of unhelpful patterns, people, and places

(23:47) How to sit in your discomfort.

(27:27) What's your inner GPS?

(36:45) Free retreats for cancer survivors

5 Key Takeaways

Life is too short to get wrapped up in someone else's story. When you don't listen to how unhappy you are, you are almost betraying yourself. In any situation that causes you harm, you're the only person that's stuck in your head for the rest of your life.
You have an exponential return on the investment of what you learn. You have to give yourself the guidance to learn more about yourself in every challenging situation. You have to learn to sit in your discomfort.
Even if you can't be happy in a situation, you can definitely create purpose and meaning out of it.
If you keep asking your friends a question and they keep giving you an answer - you are getting an answer from the universe, it's just not the answer that you want.
The most beautiful things in life only blossom after getting crushed under pressure. Olives turning into olive oil. Grapes into wine.

Links

Cheers to Chaos: 8 Tools for the Puffy-Eyed and Powerful https://www.amazon.com/Cheers-Chaos-Tools-Puffy-Eyed-Powerful-ebook/dp/B09MRHKKXP

Connect With Katie B Happyy:

Website: https://www.binspired.life/

Instagram: https://www.instagram.com/katiebhappyy/?hl=en

Twitter: https://twitter.com/katiebhappyy

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

On this Episode of Outside The Studio
Heather Ivany and Tessa discuss the different ways that people find peace and healing. They discuss why it's important to go deeper than yoga, why people depend on others to figure out spiritual matters for them and how that ultimately does more harm than good, and the difference between meditation and talk therapy. They also briefly touch upon what Akashic Records are while chuckling about how yoga nidra can seem ridiculous to people who haven't experienced it.

Heather Ivany helps people unlock their sovereign self through yoga, meditation, discourse, and akashic readings. When thinking about what's to come, she longs most for freedom. Timestamps (00:00) Who is Heather Ivany? (02:19) Going deeper than yoga with discourse (05:40) What is spiritual sovereignty? (11:56) Why is intention so important in any change you make? (16:22) I am statements. (18:46) What are Akashic records? (20:52) Karma and Akasha: are they similar? (23:57) The different frequencies of healing and growth: talk therapy vs. meditation (28:26) How our ego affects our rest habits. (34:43) What to do to train your body to stop resisting rest. (41:45) Being forgiving with the rituals you practice. (44:52) Looking forward to freedom. (49:02) How to connect with Heather Ivany 6 Key Takeaways 1. The easy route is to rely on a teacher to figure out spirituality on your behalf and tell you what to think and how to feel. Spiritual sovereignty is about taking on that responsibility yourself. 2. Seek the power you have within and invite others to join you in doing the same. This way, you have power with people rather than power over people. 3. When your intention isn't very strong toward a change you want to make, it becomes much easier to get swayed in the direction of resistance to that change. 4. The present moment is where the most powerful energy exists. 5. When your ego is in health, it prioritizes rest and recovery. When your ego is in unhealth, it starts to override the body and stops prioritizing rest in an attempt to protect you. 6. When you find yourself resisting rest, shoot for consistency over intensity: instead of a 20-minute meditation, do a 5-minute breathing exercise.Links Connect With Heather Ivany: Website: https://www.heatherivany.com/ The Spiritual Reset (Free course): https://www.heatherivany.com/freecourse Instagram: https://www.instagram.com/heather_ivany/ Connect With Tessa Tovar: Website: https://tessatovar.com/ Instagram: https://www.instagram.com/tessamarietovar/ LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613 Twitter: https://www.twitter.com/TBenedicktus

View Details

On Episode 52 of Outside The Studio
Nervous System trainer Dan Sykes joins Tessa to discuss how to train your nervous system to recover faster from emotional scars. We live in an amazing moment of time where we have plenty of options to catalyze our emotional healing - that is the central premise of this episode.

In their conversation, Tessa and Dan explore the differences between the gentle arts and martial arts and how they affect our outlook and behavior, why you shouldn't build a shrine to your pain, why it doesn't make sense to spend decades healing from emotional pain, and how feeling more can transform your personal life and health.

Dan Sykes is the founder of Somatic Lab Live. Somatic Lab Live is a nervous system training and education platform. It is through nervous system training that Dan was able to build his life back from the ground up after his business, life, and marriage fell apart.

'Feel more, live more' - Dan Sykes

Timestamps

(00:00) Who is Dan Sykes?

(01:44) How Dan's business, marriage, and life fell apart (and how he built it back up).

(09:34) Getting stuck between sympathetic and parasympathetic extremes OR Two extreme reactions to pain that most people are stuck within.

(19:08) Why do we allow our emotional pains more time to heal?

(22:31) You can speed up emotional healing. Here's why.

(31:03) Slowing down to speed up healing: 3 sensations to try to feel.

(41:24) Daily rituals to regulate your nervous system. (cold water therapy and more)

(47:31) Rituals to get ready for sleep

(50:17) What NOT to do when training your nervous system.

4 Key Takeaways

Training your nervous system is similar to music and food. You don't have to stick to any one genre, cuisine, or method. You can pick and choose what works for you and what doesn't. Your nervous system craves consistency and variety.
Ancient traditions (eg: yoga) don't use the term 'nervous system' even though that's what they do. This is because when these ancient traditions were invented, the term 'nervous system' was not yet coined.
Psychology and physiology are intrinsically connected 100% of the time. The divide between the physical from the emotional is artificial.
Never count reps when you're training your nervous system. Training your nervous system is about feelings rather than logic.

Links Dan Sykes' Book:

Somatic Fanatic How Training My Nervous System With the World's Master Instructors Helped Me Beat My Midlife Crisis:

https://www.amazon.com/Somatic-Fanatic-Training-Nervous-Instructors-ebook/dp/B09NHWQRDJ

Connect With Dan Sykes:

Nervous System trainings: https://somaticlab.live/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Somatic Fanatic: How Training My Nervous System With the World's Master Instructors Helped Me Beat My Midlife Crisis

View Details

On this Episode of Outside The Studio
Philosopher and physician Kevin Krenitsky joins Tessa to discuss how to purify your ego and reach your still point. They discuss what it means to reach your still point, how to discover who you are, and what the direct approach of finding your still point and being aware is.

Staying still and being fully aware of who we are rather than what we're engaged in is a challenge, tune in to learn how to elevate towards a higher state of stillness and awareness.

Kevin Krenitsky, MD is the author of The Still Point.

Timestamps

(00:00) Who is Kevin Krenitsky?

(01:03) Why is Kevin's book called The Still Point?

(02:45) How to recognize your still point?

(05:42) Who are you, really?

(09:02) “I can't meditate because I can't stop my mind from thinking”

(13:12) Turning away from unfulfilling work.

(18:34) Living in the now: how much of your day should you plan?

(21:42) Seduction of thought.

(25:14) The difference between ego and intellect: is thought bad?

(28:06) Decision-making from a place of fear vs. heart-centered decision making OR How to know where your decisions are coming from.

(33:47) Why enlightenment, salvation, and liberation are extremely understood.

(38:31) The purpose of life (a simple answer).

(40:54) Is there a point to suffering and pain?

(42:54) What is the direct approach?

(45:38) What are you looking forward to?

(48:27) How to connect with Kevin Krenitsky

5 Key Takeaways

Ask yourself: are you aware? If you remain in that space, your still point gradually will reveal itself to you. Your still point is your field of awareness; your very being itself.
When meditating, don't try to stop your thoughts. Instead, don't give them your attention. If you don't give your thoughts attention they will slowly fade away.
Your ego doesn't want to go away. It rebels in various ways. It is not effort or behavior of control that will silence your ego and take you to the still point. Once you recognize who you are and abide by it consistently, your mind begins to take the qualities of the still point.
You are who you are before you think, after you think, and in between. Your awareness exists in all of these stages.
Suffering is a path to God. Suffering is resistance to what is. It is not contained in specific circumstances, it is contained in our understanding of the circumstances.

Links

Kevin's Book:

The Still Point by Kevin Krenitsky: https://www.amazon.com/Still-Point-Simplicity-Spiritual-Enlightenment/dp/1954968825

Connect With Kevin Krenitsky:

Website: https://authorkevinkrenitsky.com/

LinkedIn: https://www.linkedin.com/in/kevin-krenitsky-m-d-0267969/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

The Still Point: The Simplicity of Spiritual Enlightenment

View Details

In This Episode In This Episode

Energy healer and psychic Emily Robinson joins Tessa to discuss how you can access your own psychic and intuitive abilities. They explore what being psychic means beyond the mainstream understanding, how regular people practice psychic abilities on a daily basis, how intuition is a form of psychic ability, and the differences between intellect and intuition.

Emily Robinson is a psychic, energy healer, and intuitive coach.

Timestamps

(00:00) Who is Emily Robinson?

(02:00) What does it mean to be psychic?

(07:26) Why did Emily decide to learn psychic skills?

(10:46) Being afraid of getting a psychic reading.

(14:53) How colors affect psychic readings.

(23:25) Intellectual decision making vs. intuitive decision making (the disconnect between intuition and intellect).

(28:42) Where does intuition exist? OR How YOU are sometimes psychic. OR Why reading your gut feeling makes you psychic.

(33:39) How to access your intuition and psychic abilities.

(37:04) How are tarot readings and psychic readings connected?

(40:10) What it was like being a psychic during the pandemic.

(45:27) Hiding who you are.

(47:49) How to connect with Emily

4 Key Takeaways

Being psychic is reading energy. There are different ways to perceive energy. One way to perceive energy is through your third eye - for example, being able to visualize an apple without an apple actually being in front of you.
Your energy projects outside of you. However, outside energy affects your body as well.
Perceiving your gut feeling is in itself a psychic practice. In checking your gut feeling, you are reading energy.
Intuition itself is a psychic ability. We are just more accepting of the word intuition than the word psychic.

Links

Connect With Emily Robinson:

Website: https://www.emilyrobinsonyoga.com

Instagram: https://www.instagram.com/emilyyoga22

Connect With Tessa Tovar:

Website: https://tessatovar.com

Instagram: https://www.instagram.com/tessamarietovar

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

Show Notes Summary

Fitness expert Kathleen Trotter joins Tessa to discuss self-sabotage, intuitive eating, and eating disorders. They explore how unhealthy habits can be masked as healthy habits, how our eating habits are connected to our emotional scars and beliefs, why you shouldn't always try your best, 6 types of self-sabotage and types of eating disorders that aren't commonly addressed or known.

Kathleen Trotter is a personal trainer, life coach, nutritionist, and author of Finding Your Fit.

Timestamps(00:00) Who is Kathleen Trotter?

(01:40) Episode overview: Self-sabotage, intuitive eating, and eating disorders

(02:35) How Tessa got disconnected from her body's satiety cues

(07:25) Why diets don't work long-term (and the difference between shame and guilt)

(13:37) Disordered eating: serving yourself vs. serving your fear

(17:14) “Tessa got skinny and became a b*tch”

(26:34) There's more to disordered eating than anorexia and bulimia

(35:22) 6 types of self-sabotage you might unknowingly be guilty of

(53:18) Should you keep things from people to protect them?

(55:31) Don't try your best

(59:03) Can friends replace therapists?

5 Key Takeaways 1) The reason generic diets don't work long-term is that they don't help you connect with your body. Unless you can understand the cues your body sends and the deeper thoughts and emotions around what you think of food, you will always go back to your unconscious beliefs and habits.

2) Rigid choices masked as healthy choices are sometimes a survival mechanism. For example, you may feel you have to be extremely strict with your diet - or else people will stop liking you. In the beginning, these rigid choices help you stay happy and alive. However, once you're in a slightly better place you must reevaluate your choices and ask yourself: how can I make decisions that really serve me instead of serving my fear?

3) Disordered eating is not limited to anorexia or bulimia. There are various types of disordered eating that are not popularly known. One example is orthorexia. Orthorexia is being a perfectionist about your healthy ways to the point where healthy habits turn unhealthy.

4) 6 types of self-sabotage: (1) perfectionism, (2) snowball effect, (3) I deserve, (4) crying wolf, (5) too busy effect, and (6) trying to be something you're not.

5)You can't try your best at everything. You don't need to be your best at everything. Choose what's important to you and try your best at those things.

Links

Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Susan David: https://www.amazon.com/dp/B016JPTPDW

Finding Your Fit By Kathleen Trotter: https://www.kathleentrotter.com/product/finding-your-fit-a-compassionate-trainers-guide-to-making-fitness-a-lifelong-habit/

*Connect With Kathleen Trotter:*

Website: https://www.kathleentrotter.com/

Instagram: https://www.instagram.com/fitbykathleent/

Twitter: https://twitter.com/FITbyKathleenT/

*Connect With Tessa Tovar:*

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life

View Details

Show Notes Summary

Holistic trainer Alison Pelot joins Tessa to discuss how to be intentional about thriving in life. Our default mode is not to thrive, it is to survive. This is why a thriving life is built deliberately not by accident. They chat about overcoming the shame and guilt of self-care, how to take life lightly, and how to listen to your body by understanding metabolic health and kinesiology.

Alison Pelot is a holistic fitness trainer, nutrition, and energy coach. She is the author of the newly released book Finally Thriving. Timestamps (00:00) Who is Alison Pelot (and the creative process behind her book cover)?

(04:42) My only hope for my smoking hot body is to be cremated

(06:52) Can we learn not to take life so seriously?

(14:45) Three things that have to be aligned for you to thrive.

(20:35) Why you have to fulfill your unmet desires FIRST.

(27:25) Overcoming the shame and guilt of putting yourself first.

(33:57) Metabolic health: understanding how your body produces energy

(43:48) Using the study of movement (kinesiology) to understand your body.

(47:37) How we hold stress in our body

(53:10) Live breathing exercise - do it with us now!

(57:13) How to work with Alison Pelot.

5 Key Takeaways

You have to really slow down to become aware of the synchronicities of the creative process. When you slow down, time slows down.
We’ve only been taught to survive. Making a decision to thrive is to take ownership of your experience in life. Aligning your mind, body, and spirit is key to that process.
You and your partner will obviously need each other, but your partner can’t meet all of your needs. You have to meet your needs first before someone else can help you.
Live your values, make sure you’re not blindly following someone else’s values - if you do, you might build up resentment.
Approach nutrition in a way that supports your specific metabolism. Nutrition that doesn’t support your metabolism isn’t good nutrition.

Links

Alison’s Book Finally Thriving: https://www.amazon.com/Finally-Thriving-Guide-Empowered-Wellness/dp/1544525869

Website: https://www.pureenergypdx.com/

Instagram: https://www.instagram.com/pureenergypdx/?hl=en

Integrate Yourself Podcast: https://www.pureenergypdx.com/integrate-yourself-podcast

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Finally Thriving: Your Guide to Empowered Wellness

View Details

Show Notes Positive psychology coach Diane Dreher, Ph.D. joins Tessa to discuss how you can use timeless Tao teachings in your daily life. They explore how Tao principles can be used to overcome loneliness, reduce anxiety, and be more present overall. They chat about how Covid has affected our ability to interact with nature and our communities and what to do to begin to recover from Covid nervousness. Diane also explains the difference between Yin and Yang and how they interact together.

Diane Dreher, Ph.D. is a best-selling author, researcher, and positive psychology coach. Her books have been translated into 10 languages. She earned her doctorate in Renaissance Literature from UCLA. Diane is the author of The Tao of Inner Peace, The Tao of Womanhood, and The Tao of Personal Leadership among other published works.

Timestamps

(00:00) Who is Diane Dreher, Ph.D.?

(02:33) Staying connected with nature and what we can learn from animals.

(04:35) How Tao teachings can help us today.

(08:12) Coming out of forced hibernation: what Covid-19 taught us.

(13:14) How to use Tao principles to reduce anxiety.

(18:10) How can Tao principles help with loneliness?

(26:59) How to use principles of the Tao to resolve personal conflict (how to find shared needs).

(36:44) Relating to people and being present beyond using words.

(47:05) Combining the Yin of awareness with the Yang of positive action.

(48:33) How to connect with Diane Dreher.

5 Key Takeaways

We can find hope and consolation in nature. Everything in nature is constantly growing and changing. One season leads to another. Being in touch with nature is akin to being in touch with reality. Being in touch with nature reduces anxiety.
Throughout Covid-19, we have been in a period of forced yin. A period of forced inactivity. It has forced us to reevaluate our choices and the way we spend our time. We realize that there are habits we don’t need to go back to.
Lots of people are now Covid nervous because they haven't interacted with people in a long time. Explore your communities, and find simple ways to show up and connect with people. You can even just say hello to people you don't know.
We are all unique. Therefore, it is inevitable for us to disagree. In a disagreement, it doesn't have to be all or nothing. There are oftentimes ways to find a shared goal; solutions can be created in unison. You can build thriving relationships when you build upon shared needs.
It is only when we are centered and self-aware that we can truly learn from other people and be open to what the world has to offer.

LinksDiane's Books:

The Tao of Inner Peace: https://www.amazon.com/dp/B09CV3J3C3/

The Tao of Womanhood: https://www.amazon.com/dp/B000TU16S6

The Tao of Personal Leadership: https://www.amazon.com/Tao-Personal-Leadership-Diane-Dreher/dp/0887308376

More of Diane's Books: https://www.dianedreher.com/works.htm

Connect with Diane Dreher: https://www.dianedreher.com/

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

View Details

Show Notes Summary

Occupational Psychologist Ellen Bard joins Tessa to discuss how you can improve your work-from-home life quality and routine. They chat about how to set up your home office, how to make working from home easier on you psychologically, and how to manually use the kanban method to plan and structure your workday.

Ellen Bard is an independent assessment and development professional. She has more than 20 years of experience in managing consulting and has been self-employed for the past 9 years. She is the author of Your Work Wellness Toolkit’ and ‘This Is For You: A Creative Toolkit for Better Self-Care‘.

Timestamps
(00:00) Who is Ellen Bard (Authors of Your Work Wellness Toolkit)?
(01:25) Why did Ellen decide to write her book?
(03:24) The transition to working from home.
(06:45) Her personal journey from a 60-hour workweek to freelancing in Thailand.
(12:37) How entrepreneurs can build self-care systems.
(18:44) How do you know your limits (and how to check in with yourself)?
(28:35) Setting up your home environment to be a motivating workplace.
(34:14) Manually using the kanban method wherever you work.
(36:50) Ellen’s fiction writing process and routine.
(46:24) Advice from your childhood self
(51:42) Ellen’s fiction and non-fiction book recommendations

5 Key Takeaways

Burnout is a syndrome characterized by the World Health Organization. If you feel overwhelmed by working from home you have to invest time in looking at your big picture. Just remember, you have to invest time to make time.
Wherever you go, you take your personality with you. So, even if you suddenly leave the life you have now and move to live on an island and become a freelancer - you’re taking your personality with you. You always have to invest in your inner wellness.
Remind yourself that you are a work in progress. The end of the day is not the end of everything. The more you know yourself, the more you can serve yourself.
If you work from home, you may want to set up part of your home environment to be conducive to work. One way to go about this is to have a specific place where you work. Even if you don’t have an office, you just have to ritualize work from home. A ritual doesn’t have to be complicated, it just has to be meaningful to you. You can do something such as repeating a mantra before work or having an object that you take around with you where you work.
It’s ok to be who you are. Allow yourself to be who you are while still investing in yourself to be the best person you can be.

Links
Books:
Your Work Wellness Toolkit by Ellen Bard: https://www.penguinrandomhouse.com/books/692464/your-work-wellness-toolkit-by-ellen-bard/

This is For You: A creative toolkit for better self-care by Ellen Bard https://www.amazon.com/This-You-creative-toolkit-better/dp/1786782103

How Emotions are Made: The Secret Life of the Brain https://lisafeldmanbarrett.com/books/how-emotions-are-made

Gideon the Ninth (The Locked Tomb Series Book 1) https://www.amazon.com/Gideon-Ninth-Tamsyn-Muir-ebook/dp/B07J6HWLPR

Harrow the Ninth (The Locked Tomb Series Book 2) https://www.amazon.com/Harrow-Ninth-Locked-Tomb-Trilogy-ebook/dp/B07WYSGHC7

Mood Checker:

https://www.moodscope.com/

Connect with Ellen Bard

Website: http://www.ellenbard.com/work-wellness/

LinkedIn: https://www.linkedin.com/in/ellenmbard

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Harrow the Ninth (The Locked Tomb Series, 2)

Gideon the Ninth (The Locked Tomb Series, 1)

View Details

How to Unlock Your Intuition and Have Deeper Soul-led Relationships with Elisa Romeo and Adam Foley
Authors Elisa Romeo and Adam Foley join Tessa to discuss lessons from their manual on how to connect with your soul - packaged in their new book Holy Love. They chat about why they are reclaiming the word 'holy' beyond religious realms, how to move towards wholeness in all your relationships especially the one you have with your soul, and the four types of relationships you need to nurture and understand.

Elisa Romeo is a licensed marriage and family therapist. She is also the bestselling author of Meet Your Soul: A Powerful Guide to Connect with Your Most Sacred Self. Adam Foley is a certified somatic practitioner and yoga instructor. Together, they help people cultivate soulful relationships and are authors of Holy Love: The Essential Guide to Soul-Fulfilling Relationships.

Timestamps

(00:00) Who are Elisa Romeo and Adam Foley (Authors of Holy Love)?

(01:38) Why you cannot define love (and why we need to reclaim the word 'holy')?

(05:12) What is unconditional love, really?

(12:05) How different cultures experience love differently.

(19:41) How to make it easier to connect with your soul during challenging or triggering moments.

(26:07) Practical ways to soul journal even if you're very busy.

(31:50) Why identifying personality differences between you and those you love can be so helpful.

(42:12) The 4 types of relationships everyone has.

(52:18) How to connect with Elisa Romeo and Adam Foley

5 Key Takeaways

1 You can never really define love. Love is a process. It is alive wisdom. Relationships are a portal to the divine.

2 Unconditional love shows up uniquely for every person. There isn't a blueprint for unconditional love. Sometimes, unconditional love is setting a boundary.

3 Soul journaling can be a life-changing experience. This way, you can build the muscle memory you need to be able to connect to your soul during a triggering event. Although journaling can seem like a chore, once you build the habit it becomes a relieving practice.

4 You don't have to believe in the soul to do soul journaling. It is merely a process of connecting your lower self to your higher self. One thing you can do to make soul journaling easier is to give your soul a name. Conversations with your soul don't always have to be deeply profound, sometimes all your soul will tell you is that you need to take a break.

5 The 4 types of relationships everyone has: (1) ego to ego relationships: past beliefs, culture, idea of self, who we think we are; (2) ego to soul relationships: how well you connect to your intuition; (3) ego to partner's soul relationship: if your partner was in a coma, how would you love them? How do you know their essence?; (4) soul to soul relationship: the spiritual orchestration behind everything that's going on.

Links

Books:

Holy Love: The Essential Guide to Soul-Fulfilling Relationships by Elisa Romeo and Adam Foley: https://www.amazon.com/Holy-Love-Essential-Soul-Fulfilling-Relationships/dp/160868802X/

Type Talk at Work: How the 16 Personality Types Determine Your Success on the Job: https://www.amazon.ca/Type-Talk-Work-Revised-Personality/dp/0440509289

The Space in Between: An Empath's Field Guide: https://www.amazon.ca/Space-Between-Empaths-Field-Guide-ebook/dp/B08VP1R6GK

Connect with Elisa Romeo and Adam Foley

Website: https://www.holyandhuman.com/

Podcast: https://www.holyandhuman.com/podcast

Connect With Tessa Tovar:

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus Plus more at https://TessaTovar.com

The Space in Between: An Empath's Field Guide

Type Talk at Work (Revised): How the 16 Personality Types Determine Your Success on the Job

Holy Love: The Essential Guide to Soul-Fulfilling Relationships

View Details

Using Yoga to Recover from Illness and Discover Your Purpose with Pamela Seelig
Summary

Yogi Pamela Seelig joins Tessa to discuss her journey from Wall Street to yoga. They explore what it’s like to experience yoga’s mystical effects for the first time, the ultimate objective of yoga, transformative sutras and what they teach us about being human, and ideas about how you can incorporate a daily yoga practice in your life. Pamela Seelig is the author of Threads of Yoga: Themes, Reflections, and Meditations To Weave Into Your Practice. In 1991, an illness took Pamela away from Wall Street and towards yoga. She practises yoga to soothe her illness. Tune in to discover why yoga had a lasting impact on her life so much so that she decided to completely shift her career.

Timestamps

(00:00) Who is Pamela Seelig?

(01:46) Why she moved from a Wall Street career to a career in yoga.

(03:14) Experiencing seeing lights for the first time. OR Experiencing the mystical side of yoga for the first time.

(10:35) What’s wrong with the commercialization of yoga (what is yoga beyond movement?) OR What lots of people and companies get WRONG about yoga.

(17:00) Navigating the different interpretations of the sutras and adapting them for modern life.

(22:07) The most profound sutra of 196 sutras.

(29:28) The myth of the end of suffering. OR Do enlightened people still suffer?

(34:37) “What is all the fuss about yoga?” (and why Pamela wrote her book).

(41:40) What's Pamela working on now?

(45:08) 3-week meditation course to teach you how to meditate.

(46:12) Learning about yoga before the yoga information influx.

(47:50) You are not a prisoner of your mind.

5 Key Takeaways

1. We experience the world with our 5 senses, but there is much more to our being than that. The physical part of our experience is just the tip of the iceberg.

2.Ultimately, yoga is for quieting the mind. The purpose of quieting your mind is to discover yourself and seek your purpose.

3.It is hard to misinterpret many of the sutras when it comes to the core ideas. It gets fuzzier when you go deeper, but the overall principles are pretty clear. The sutras are like a guidebook for what it means to be human.

4.One of the most transformative yoga sutras is one that teaches you that you are not your thoughts. Our thoughts are not necessarily true. Believing that you are just your thoughts creates an artificial separation between your body and your mind.

5.Maintaining steadiness and consistency in your yoga practice makes a big difference. There’s a significant difference in how yoga affects you when you do it consistently.

Links

Connect with Pamela Seelig:

Website: https://pamelaseelig.com/

Threads of Yoga: Themes, Reflections, and Meditations To Weave Into Your Practice: https://www.amazon.com/gp/product/1611808790

Details on Pamela’s courses: https://pamelaseelig.com/practices

Connect With Tessa Tovar:

Website: https://TessaTovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://www.twitter.com/TBenedicktus

Threads of Yoga: Themes, Reflections, and Meditations to Weave into Your Practice

View Details

Navigating Being an Empath and Setting Healthy Boundaries with Signe Myers Hovem Signe Myers Hovem joins Tessa to discuss how to navigate being an empath. They explore what being an empath really means, how to put up boundaries to protect yourself as an empath, and actionable ways for empaths to stay mindful and resilient. They also talk about how projecting onto yourself and onto others can be a form of trespassing. Signe gives a very important PSA that you should tune in for.

Signe Myers Hovem is a spiritual counselor, ITA energy practitioner, and published author. Her book is titled The Space in Between: An Empath's Field Guide: https://www.amazon.com/Space-Between-Empaths-Field-Guide/dp/1647423015.

“Your sensitivities are a blessing and a guidance” - Signe Myers Hovem

5 Key Takeaways

Signe Myers Hovem describes being an empath as a naturally hardwired sense of perception that just happens to be in the realm of intuition. Being empathic means you are able to have a larger conversation with your environment than other people.
To actualize into the person you deeply want to become, you can try forming “I am” statements. For example, when you see someone embodying traits that you admire and want to have - tell yourself “I am that”. On the flip side, when you see someone embody traits that you do not particularly like, instead of judging the behavior, you can just gently tell yourself “I am not that”.

3) Before fully describing yourself as an empath, make sure you understand what it means to be an empath. Being an empath means having spiritual maturity, integrity, and boundaries.

4) Giving to others without nurturing the self will just lead to self-depletion. You are a sponge and if you absorb too much you become oversaturated. A sponge that is oversaturated doesn’t work anymore. You have to find a strategy where you can be compassionate without actively taking it upon yourself to be the rescuer. As for your emotional body to give you space, and invite your spiritual body to come closer to you and imagine a world where the hurt isn’t present.

5) You can project onto yourself or onto others. Either way, they are a form of control. Projections pollute the mental and spiritual environments. Nobody wants to be told who they are or who they should be.

Timestamps

[00:00] Episode overview: Who is Signe Myers Hovem?

[00:44] How does it feel to finally publish a book?

[03:17] Reversing fear-based language in the spiritual realm.

[06:58] Where does the word empath really come from (and what does it really mean to be an empath)?

[10:50] Boundaries vs. barriers: shifting how you view your empathic nature

[14:56] Why you should have an “I am” statement.

[18:47] The natural origins of polarity and duality.

[20:43] What drew Signe Hovem to the field of spiritual healing?

[24:33] Overidentifying with the word empath and taking on too much responsibility as an empath

[35:33] How prayer can help when you feel helpless.

[39:05] Keeping an empathy list and a prayer journal (daily habits for empaths).

[41:36] Projecting onto yourself and others (what it is and how to overcome it).

[51:14] What is Mahat meditation?

[53:05] Different types of sensitivity and further resources.

[55:56] Invite Signe to your book group discussion!

Links

Connect with Signe Myers Hovem:Website https://www.smhovem.com/

The Space in Between: An Empath's Field Guide

Instagram https://www.instagram.com/smhovem/

Linkedin https://www.linkedin.com/in/signe-hovem-17386119/

YouTube https://www.youtube.com/channel/UCpzSnH1WhnM3iTjJCgItZpw

Melanie Ryan | Institute of Consciousness https://www.mriac.com.au/

Connect With Tessa Tovar:

Website | https://tessatovar.com/

Instagram | https://www.instagram.com/tessamarietovar/

LinkedIn | https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter | https://www.twitter.com/TBenedicktus

View Details

Bringing sexy back: Overcoming a Boring and Routine Sex Life with Irene Fehr Sex and Intimacy coach Irene Fehr joins Tessa to discuss why the honeymoon period of relationships end and what to do about it. They explore how different sexual desires in a relationship create a battleground for attachment, myths around the female libido and how these myths create a stressful rather than enjoyable sex life, and how to create a sex life that survives the many waves of life.

Irene Fehr began her journey as a sex and intimacy coach after going through a crisis of her own. She was in a marriage that other people wished they had. But, for many years in her marriage she was losing her libido and experiencing painful sex. Not too long after, she lost her marriage and got divorced. This experience sent her on a quest to understand her body and mind.

Today, Irene is a certified coach and relationship expert. She is regularly featured as a sex expert in mainstream publications such as Cosmopolitan, Elite Daily, and Bustle.

“I realized I wasn’t actually broken” - Irene Feh

5 Key Takeaways

Men are more likely to experience spontaneous sexual desire while women are more likely to experience responsive sexual desire. Women can take more control of their sex life by initiating a sexual experience in a way that turns them on. For example, if baths turn you on then invite your partner to have a bath with you.
To get to a confident place in your sex life, you have to be ready to fail. Yes, it is frightening to experiment in such a vulnerable setting. But, being ready to fail is the only way you can fully explore and understand who you are as a sexual being and what turns you on.
You can’t run on an empty engine. If you are spending the day doing exhausting things, it is only natural that you don’t have sexual energy at night. You have to be in tune with your body and listen to what it needs. 4. One place that women's libido myths originate from women trying to mimic the sexual behavior ofmen and the expectation of men for women to exhibit the same sexual behavior they do.
When you seek a sense of safety during sex, you might tend to play it safe during sex. For example, you might say things like “I don’t want to hurt his feelings by asking him to give me more time”.

Timestamps

[00:00] Episode overview: Who is Irene Fehr?

[01:20] Spontaneous sexual desire vs. responsive sexual desire OR How men and women access different sexual desires.

[04:55] The female libido: how women can take a leading role in their sex life.

[08:37] When is your sex life in trouble? OR How to know if you should see a sex or intimacy coach.

[12:53] The mind-body disconnect: why some women don’t know when they’re turned on.

[19:36] Irene Fehr’s story: from enviable relationship to divorce.

[27:00] 3 Libido myths that interfere with your sex life.

[34:37] Will your libido naturally die how sex goes from exciting to being a chore)?

[47:38] Overcoming the “end of sex” period of your relationship.

Links

Connect with Irene Fehr: Website | Wanting Sex Again Video Series | YouTube | LinkedIn | Twitter

Mating in Captivity by Esther Perel

What Do Women Want?: Adventures in the Science of Female Desire

Amy Cuddy TED Talk - Fake it Till You Make it

Connect With Tessa Tovar: Website | Instagram | LinkedIn | Twitter

View Details

How Meditation Changes Your Brain with Kelly Smith
I'm so excited to introduce you to Kelly Smith; the host of the podcasts Mindful in Minutes and Meditation Mama and the founder of Yoga For You.

Creating a meditation practice that will actually stick + how meditation changes your brain We all know that we should be meditating, but we don’t always know where to start, or how to create a simple practice that will fit into our busy and chaotic lives. We also know that meditation feels good, but how is it actually changing your brain composition so it is reducing the anxiety center of the brain and increasing your mental capacity for focus, productivity and happiness?

Kelly's journey to connecting with her true self and soul through yogaTrue self/soul/higher self- whatever you personally call it, we are all trying to access this space and live our most authentic and joyful lives. Kelly started out with a yoga practice that was high-powered, fast and sweaty, perpetually skipping Savasana and then through a harrowing journey with her mother learned to slow down and appreciate the stillness in meditation.

What happens when your teacher, mentor, spiritual leader 'falls from grace'As a yoga school founder and master trainer in meditation, we need to study with teachers and mentors. But these people are human too. What happens when they mess up?

Show Notes + Resources

Connect with Kelly:

Kelly's podcasts Mindful in Minutes and Meditation Mama.
Kelly's website: www.yogaforyouonline.com
Follow Kelly on Insta: https://www.instagram.com/yogaforyouonline/

View Details

Setting Honest + Sustainable Goals with Kathleen Trotter
How do you make long term (health and fitness) goals that stick!?!? Join Kathleen Trotter and I to ring in the new year on the important topic of health and wellness! In this episode Kathleen covers so many valuable subjects that are key to your journey to sustainable health and wellness.

In this episode we discuss:

The Importance of Journaling in reaching your health goal
How to be radically honest with yourself in setting attainable goals
The transient nature of emotions and how it relates to motivation
WWWH of goal setting 1) What are you going to do? 2) When are you going to do it? 3) Where are you going to do it? 4) How are you going to do it (how will you safe guard that time)?
Injury Management
Running
Micros vs Macro nutrients
The core values of eating healthfully

PS - Kathleen and I will be back soon with more on "Self sabotage + Disordered Eating"

Show Notes + Resources

Aisha Taylor on the value of failure "anything bad that happens is just a funny story that you get to tell"

James Clear "the choices that you make today are a vote for your future self"

"Finite and Infinite Games" by James P. Carse Kathleen on Running

https://www.huffpost.com/archive/ca/entry/avoid-running-injury_b_1885374 Self-sabotage and Disordered Eating

https://podcasts.apple.com/us/podcast/how-to-embrace-the-anti-diet-christy-harrison/id1087147821?i=1000543592517

Connect with Kathleen Trotter

web: kathleentrotter.com

fb: FITbyKathleenT

insta: @fitbykathleent

twitter: @fitbykathleent

View Details

Creating Your Future Fittest Self with Mindset at the Forefront
Meet fitness expert, personal trainer, life coach and author KATHLEEN TROTTER! On today's episode we learn about how fitness isn’t just about discipline; it's really about caring for yourself enough to make a commitment to your health, and that consistency always trumps perfection. Even if you make a mistake or a feel like a failure one day, how do we learn to try and try again?

Kathleen’s unique approach to fitness and coaching—namely, that a person’s mindset is just as important as the number of hours they spend at the gym—sets her apart from many of her peers.

What we talk about:

What are the three pillars of long term fitness success: workout mix, nutrition mix, mindset mix.
What is a mood data journal and why it's helpful in reaching your fitness goals
How to tailor your workout with your mood in mind based on biofeedback from your body
Why your mindset is paramount in reaching long term health goals
How to create realistic fitness goals that will be sustainable long term
Embracing your younger self to create a healthy sense of self-compassion
Nutrition and diet theory how to sort through all of the diets out there

Show Notes

Connect with Kathleen Trotter

web:kathleentrotter.com

fb:FITbyKathleenT

insta:@fitbykathleent twitter:@fitbykathleent

Kathleen's books:

YOUR FITTEST FUTURE SELF: Making Choices Today for a Happier, Healthier, Fitter Future You

Kathleen Trotter, MSc, is a fitness expert, media personality, personal trainer, writer, and author of Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit and Your Fittest Future Self. Making Choices Today for a Happier, Healthier, Fitter Future You. Kathleen has been a personal trainer and fitness expert for almost twenty years.

Kathleen spent over eight years writing for The Globe and Mail and has written for various other publications including Impact Magazine, ParticipAction, Breathe, Alive, Canadian Running, Today's Parent, Chatelaine, and Glow, and for six years she was the featured personal trainer in The Globe and Mail’s online Fitness Basics weekly web series and included in the Globe's weekly newsletter for subscribers.

Kathleen holds a master’s degree in Exercise Science from the University of Toronto, a nutrition diploma from the Canadian School of Natural Nutrition, and a nutrition certification through Precision Nutrition. She is a C.H.E.K. Level 3 Trainer, a Level 2 Fascial Stretch Therapist, a Level 1 ELDOA practitioner, and a certified Pilates Equipment Specialist. Kathleen will complete her life coach practicum this year.

Memorable quotes and resources:

More on Dopamine: https://www.kathleentrotter.com/2021/09/27/dopamine-vs-dopamine-vs-the-here-and-now-chemicals-which-do-you-need-to-feed/

This Neuroscientist Shows You the Secrets to Obtaining A Growth Mindset | Andrew Huberman https://youtu.be/OGa_jt3IncY

"If [more] information was the answer, then we’d all be billionaires with perfect abs. " Derek Sivers

Developing a Growth Mindset with Carol Dweck https://youtu.be/hiiEeMN7vbQ

View Details

Yoga for Your Mood
Making Yoga accessible to people in all phases, stages and ages of life is part of Amy's current passion and offering through her recent creation: Yoga for Your Mood: 52 Ways to Shift Depression and Anxiety. Amy Weintraub is a celebrated Yogini, creator of Life Force Yoga and bestselling author. Today we dive into what inspired Amy to teach yoga, and how it ties into her history of anxiety and self-medicating to weening off of pharmaceuticals and stepping into her dharma as a yoga teacher and writer.What we talk about...

The evolution of a yoga practice; what did it look like decades ago?

How to use Yoga for healing Anxiety and Chronic Depression

What is Yoga with sound? What is Mantra or chanting and why do we do it in a yoga class?

Practice or watch a few breathing and visualization exercises with us!

How to use Yoga for Your Mood: 52 Ways to Shift Depression and Anxiety

What is Breath of Joy and how to do it (watch on YouTube for visual representation)

The science behind Pranayama and Mantra and the effect on the nervous system

Show Notes + Resources

Amy Weintraub, C-IAYT, MFA, E-RYT 500, YACEP, is the founder of the LifeForce Yoga® Healing Institute, an acclaimed yoga therapist, and a pioneer in the field of yoga and mental health. In 1999 Amy wrote “The Natural Prozac”, Yoga Journal’s first article addressing yoga and depression. She is the author of Yoga for Depression, Yoga Skills for Therapists, the new card deck, Yoga for Your Mood: 52 Ways to Shift Depression and Anxiety, and numerous articles and book chapters. She guides thousands of practitioners and yoga and mental health professionals around the world. Her Silver Nautilus Award winning novel Temple Dancer was released in 2020. She thrives in Tucson, Arizona, where she mountain bikes, dances, writes, and creates.

Find more about Amy and her workshops, books, and practices at amyweintraub.com.

Transcendental Meditation (TM)

https://www.tm.org/

Kripalu Center for Yoga and Health

https://kripalu.org/

Yoga for Depression by Holger Cramer, Ph.D.

https://onlinelibrary.wiley.com/doi/10.1002/da.22166

Movement, Mantra and Meditation class with Tessa Tovar

https://www.mindbodyonline.com/explore/fitness/classes/in-studio-movement-mantra-meditation-root-whole-body-portland-or#147608973-2021-11-09

Scholarly studies regarding yogic chanting and Om

https://pubmed.ncbi.nlm.nih.gov/21654968/

https://pubmed.ncbi.nlm.nih.gov/29752573/

https://pubmed.ncbi.nlm.nih.gov/26445019/

View Details

Bringing Ancient Wisdom to Modern Life by Creating Daily Rituals
I loved this conversation with Kori Hahn. It was a true pleasure to dive into the ancient practice of yoga from a holistic perspective! She has a book out which dives into the ancient and modern day practices of yoga for the modern mind seeking more understanding, self-study and compassion for the human condition. Rituals of the Soul: Using the 8 Ancient Principles of Yoga to Create a Modern and Meaningful Life by Kori Hahn

Is your life a wild exploration, or does it feel mundane and lack excitement? Is the life you are living based on logical reason and society’s expectations, or are you doing exactly what makes your heart beat a little faster with passion and enthusiasm? If you listened more intently to what your heart wants, what would you be doing? What are your dreams, and why aren’t you living them at the moment?

These are the questions that author Kori Hahn poses in the introduction to Rituals of the Soul: Using the 8 Ancient Principles of Yoga to Create a Modern and Meaningful Life (New World Library, October 5, 2021). She dedicates the rest of the book to showing readers how the eight ancient steps of yoga can help them answer them.

What We Talk About

Learn about Sanskrit and what the Yogic terms are that we use to talk about Yoga from ancient to modern times

What are the Yamas and Niyamas

How do you practice the 8 limbs of Yoga in a modern day context

Why do we practice yoga and what is the actual goal

What does Yoga Asana actually mean

How to move Yoga beyond the mat, what does it mean to live your practice on and off the mat, "Outside of the Studio"

If you have ever wanted to learn more about Yoga, Sanskrit, Ashtanga or the 8 Limbs of Yoga - then this episode is for YOU! Rituals for the Soul empowers readers to create a customized yoga prescription that will help them hear and start acting on their intuition. The eight-step strategy Kori offers is based on the teachings of the world’s greatest (and oldest) yogis in an ancient text called the Yoga Sutras of Patanjali, which can be challenging to understand in its original form. So Kori offers her own interpretations and real-life examples from her life as a yogi, bohemian, surfer, and mama to make each of the eight principles easier to integrate into modern life.

While yoga is often seen as a form of exercise or meditation, Rituals of the Soul offers an easy-to-digest understanding of the deeper, fundamental principles of yoga. Kori offers readers new ways of using tools like meditation and breath work, affirmations, visualizations, and journaling to cultivate more spaciousness, presence, awareness, worthiness, and heightened focus in their daily lives. In fact, readers can use the formula explained in the book every day without ever setting foot on a yoga mat.

View Details

Show Notes Bringing Ancient Wisdom to Modern Life by Creating Daily Rituals

I loved this conversation with Kori Hahn. It was a true pleasure to dive into the ancient practice of yoga from a holistic perspective! She has a book out which dives into the ancient and modern day practices of yoga for the modern mind seeking more understanding, self-study and compassion for the human condition.

Rituals of the Soul: Using the 8 Ancient Principles of Yoga to Create a Modern and Meaningful Life by Kori Hahn - Is your life a wild exploration, or does it feel mundane and lack excitement? Is the life you are living based on logical reason and society’s expectations, or are you doing exactly what makes your heart beat a little faster with passion and enthusiasm? If you listened more intently to what your heart wants, what would you be doing? What are your dreams, and why aren’t you living them at the moment?

These are the questions that author Kori Hahn poses in the introduction to Rituals of the Soul: Using the 8 Ancient Principles of Yoga to Create a Modern and Meaningful Life (New World Library, October 5, 2021). She dedicates the rest of the book to showing readers how the eight ancient steps of yoga can help them answer them.

What We Talk About1. Learn about Sanskrit and what the Yogic terms are that we use to talk about Yoga from ancient to modern times 2. What are the Yamas and Niyamas 3. How do you practice the 8 limbs of Yoga in a modern day context 4. Why do we practice yoga and what is the actual goal 5. What does Yoga Asana actually mean 6. How to move Yoga beyond the mat, what does it mean to live your practice on and off the mat, "Outside of the Studio"

If you have ever wanted to learn more about Yoga, Sanskrit, Ashtanga or the 8 Limbs of Yoga - then this episode is for YOU! Rituals for the Soul empowers readers to create a customized yoga prescription that will help them hear and start acting on their intuition. The eight-step strategy Kori offers is based on the teachings of the world’s greatest (and oldest) yogis in an ancient text called the Yoga Sutras of Patanjali, which can be challenging to understand in its original form. So Kori offers her own interpretations and real-life examples from her life as a yogi, bohemian, surfer, and mama to make each of the eight principles easier to integrate into modern life.

While yoga is often seen as a form of exercise or meditation, Rituals of the Soul offers an easy-to-digest understanding of the deeper, fundamental principles of yoga. Kori offers readers new ways of using tools like meditation and breath work, affirmations, visualizations, and journaling to cultivate more spaciousness, presence, awareness, worthiness, and heightened focus in their daily lives. In fact, readers can use the formula explained in the book every day without ever setting foot on a yoga mat.

Show Notes Rituals of the Soul: Using the 8 Ancient Principles of Yoga to Create a Modern and Meaningful Life by Kori Hahn

Hatha Yoga Pradipika seminal text on Hatha yoga by Swami Muktibodhananda

Patanjali's Yoga Sutras the first written text that offered a step by step guide to Yoga by Sri Swami Satchidananda

Tara Brach Talks on Awakening Our Awareness

Rituals of the Soul Kori's modern day approach to conceptualizing and practicing the 8 limbs of yoga (or the 8 principles of yoga as Kori calls them).

Kori Hahn is the author of Rituals of the Soul and founder of a community gathering place called the Santosha Society, which is dedicated to travel, surfing, and the soulful. She hosts numerous trips around the world for hundreds of women who study Ayurveda, yoga, meditation, and all things related to soul growth, knowledge, and fulfillment. When she isn’t traveling, she divides her time between Sri Lanka and Southern California.

The Many Ways to Connect with Kori:

Website: http://www.SantoshaSociety.com

Facebook: https://www.facebook.com/kori.hahn.7 and https://www.facebook.com/santoshasociety

Instagram: http://www.instagram.com/alaskanomad

Pinterest: https://www.pinterest.com/santoshasociety/

Twitter: https://www.facebook.com/kori.hahn.7

YouTube: https://m.youtube.com/channel/UCDM98v0Z-__hu7JhlR0DOsA

View Details

A Visit to the Akashic Library with Rohini Moradi
Have you ever heard of the mystical Akashic Records, or library as Rohini defers? Join me on a deep dive into the mystery of the Akashas. What is it? How is it? How do we apply it to our modern day lives? Rohini is an Akashic Records specialist, Rohini focuses her work with those who are new on their spiritual path and those who want to become teachers of the Akasha. Her work with the Akashic Records started with channeling messages for clients, but has transitioned into teaching people how to do it for themselves. Empowerment is really important to her as a teacher. She guides students on how to channel the Akasha for themselves and teaches potential Akashic readers how to become a practitioner of modality as well through her 6-month incubation program for spiritual people who want to start their soul-aligned business.

In this episode we discuss

How to incorporate meditation and yoga in your daily practice

The process of accepting grief and how it leads to healing and greater self-knowledge

A beginner’s intro to the Akashic Records, what they are and how to use them to guide you with life’s toughest decisions

Stages of one's own spiritual awakening

________________________________Show Notes

Connect with Rohini | Instagram | Website | Podcast

FREE GIFT ebook: Learn to Connect to the Akasha

ABOUT MAGIC INCLINED

Welcome to the Magic Inclined community. This private community is a safe space for all humxns who want to connect with other magical peeps, learn to access the Akasha, become an Akashic practitioner, and join our monthly full moon meditations. In this free community, we offer virtual Akashic workshops that will teach users how to read Akashic records and tap into other dimensions of wisdom. To engage with our community and all it has to offer, please also check out our monthly blog and podcast for self-discovery content created to help you find your inner light. We love growing our spiritual muscles in great company.

View Details

Opening the Door to Freedom by Embodying the Priestess Within

TRIGGER WARNING // This Podcast contains explanations of violence and trauma. If you are someone you know is in need of help or support please contact: https://safehelpline.org/ OR Call: 1-877-995-5247

Jessica guides women to embody their power, know their boundaries, and reclaim their voice so they feel free to fully be and express who they are in relationships. Despite being a criminal prosecutor with a feminist mindset, Jessica still found herself in the throes of an abusive relationship. An expert advocate for everyone else, it was nearly impossible for her to put voice to her innermost feelings or stand up on her own behalf. She came to realize that most of what she experienced was deep subconscious programming about how we, as women, are supposed to love.

Now, Jessica helps women distinguish between True Love and the False Forms of love we have been conditioned to accept. Doing so requires accessing our feminine roots and remembering our ancient sovereignty, which existed before the soul of woman was denied. Her book Prosecutor Prostitute Priestess, to be released in 2022, bridges ancient feminine wisdom with her modern-day journey. In private sessions and workshops, Jessica helps women Radically Reclaim their Self to know freedom in love.

What We Talk About

What is victim consciousness and how to move beyond it

The tools of the body, the soul, and the goddess or divine feminine

What is the heart work, including a guided example of how to practice this

Using the ancient myths of the Goddess to embody of the sovereign being

What are the 3 core fears that keep women in toxic relationships, or as Jessica calls it "false forms of love"

What are the 5 aspects of true love

Show Notes:

More information about Jessica's Book: Prosecutor Prostitute Priestess: How I Opened the Door to Freedom

"IS IT TRUE LOVE?" Free Gift and a description: https://thepathtosovereignty.com/sign-up-to-receive-your-free-gift/

View Details

Show Notes What is Mental Fitness and How Can You Practice Daily

Outside the Studio presents Olivia Bowser, the founder of Liberate, the first mental fitness studio. She is a Certified Meditation and Mindfulness Teacher and has also dealt with stress, loneliness, and anxiety; finding tools to strengthen her mental muscles has been key to managing these emotions as they come and achieving her goals. Today she will share her experience and perspectives. We will have a conversation about her wellness practices and the Liberate Method.

We talk about:

Mental fitness practices (and even demonstrate them!)
Why journaling is a key element of the mental fitness process and how it is encouraged not just after class, but during.
How to find balance in your professional and personal life through meditation, rituals.How Olivia transitioned from the corporate world to being the CEO of her own company.

Find out what Liberate Studios is all about and why mental fitness is so overlooked, yet so important to everyone’s well being.

Episode Notes:

Connect with Olivia | Instagram | Website Liv Bowser of Liberate Studio: The Power of Flexibility - Medium https://medium.com/authority-magazine/liv-bowser-of-liberate-studio-the-power-of-flexibility-how-i-was-able-to-pivot-to-a-new-exciting-d1266c33061e

The Power of Flexibility; How I Was Able To Pivot To A New Exciting Opportunity Because Of The Pandemic. Strengthening Your Mental Fitness with Olivia Bowser, Founder of ... https://www.thelookuppodcast.com/episodes/strengthening-your-mental-fitness-with-olivia-bowser-founder-of-liberate-studios

Check out Liberate Studio to start working on your mental fitness.

More about Olivia...

She realized that people spend a lot of their time planning their next body fitness workout at the gym while completely ignoring the other workout they definitely need; Mental Fitness! A walk through the Liberate Studios virtual doors begin with selecting one of several classes that begin with stretching exercises that waken both the body and mind.

View Details

What is Mental Fitness and How Can You Practice Daily

Outside the Studio presents Olivia Bowser, the founder of Liberate, the first mental fitness studio. She is a Certified Meditation and Mindfulness Teacher and has also dealt with stress, loneliness, and anxiety; finding tools to strengthen her mental muscles has been key to managing these emotions as they come and achieving her goals. Today she will share her experience and perspectives. We will have a conversation about her wellness practices and the Liberate Method.

We talk about:

Mental fitness practices (and even demonstrate them!)

Why journaling is a key element of the mental fitness process and how it is encouraged not just after class, but during.

How to find balance in your professional and personal life through meditation, rituals.

How Olivia transitioned from the corporate world to being the CEO of her own company.

Find out what Liberate Studios is all about and why mental fitness is so overlooked, yet so important to everyone’s well being.

Show Notes

Connect with Olivia | Instagram | Website Liv Bowser of Liberate Studio: The Power of Flexibility - Medium medium.com/authority-magazine/liv-bowser-of-liberate-studio-the-power-of-flexibility-how-i-was-able-to-pivot-to-a-new-exciting-d1266c33061e The Power of Flexibility; How I Was Able To Pivot To A New Exciting Opportunity Because Of The Pandemic. Strengthening Your Mental Fitness with Olivia Bowser, Founder of ... www.thelookuppodcast.com/episodes/strengthening-your-mental-fitness-with-olivia-bowser-founder-of-liberate-studios

Check out Liberate Studio to start working on your mental fitness.

More about Olivia...

She realized that people spend a lot of their time planning their next body fitness workout at the gym while completely ignoring the other workout they definitely need; Mental Fitness! A walk through the Liberate Studios virtual doors begin with selecting one of several classes that begin with stretching exercises that waken both the body and mind.

View Details

Show Notes The Answer Is Within

Outside the Studio is honored to introduce you to Regina Louise. After living in over 30 foster homes, group homes and psychiatric facilities before the age of 18, Regina put herself through college on scholarship, wrote two bestselling memoirs, and began touring the nation telling her story and inspiring others to live life on their own terms. Regina’s debut nonfiction book PERMISSION GRANTED offers readers a proven path for defying expectations and loving oneself into a high-performing life.

In today’s conversation we explore themes such as trauma, abuse, neglect and also the resilient human spirit that can and will find a path forward. Not only has Regina survived she has learned to thrive and she is here to share her story and strategy with you, dear listener. This episode is sure to leave you shaken, stirred and inspired to dive into your soul to ask those questions and gain those answers that only you can answer.

Trigger warning: This episode mentions physical violence and abuse. If you or someone you know is suffering please seek help. Contact the National Domestic Violence Hotline: https://www.thehotline.org/ 1-800-799-SAFE (3224) / Text “START” to 88788

Here are four reasons why you should listen to the full episode

Discover how what you believe equals the sum total of what you experience.
Learn about how to self-parent and why it is an innate knowing.
How practicing gratitude allows for unconditional self-love. Learn the four tenets of having character. And Regina’s strategies to develop character in your life.

Episode Links:

Buy the book: PERMISSION GRANTED: Kickass Strategies to Bootstrap Your Way to Unconditional Self-Love by beloved memoirist Regina Louise
Regina Louise on discussing the importance of mothering thyself LINK HERE.
Trailer for the Lifetime Movie about Regina’s Life: LINK HERE.
Connect with Regina: Website | Instagram | Facebook

View Details

Build Sustainable Loving Relationships with Date Brazen’s CEO Lily Womble

Outside the Studio is honored to introduce you to Regina Louise. After living in over 30 foster homes, group homes and psychiatric facilities before the age of 18, Regina put herself through college on scholarship, wrote two bestselling memoirs, and began touring the nation telling her story and inspiring others to live life on their own terms. Regina’s debut nonfiction book PERMISSION GRANTED offers readers a proven path for defying expectations and loving oneself into a high-performing life.

In today’s conversation we explore themes such as trauma, abuse, neglect and also the resilient human spirit that can and will find a path forward. Not only has Regina survived she has learned to thrive and she is here to share her story and strategy with you, dear listener. This episode is sure to leave you shaken, stirred and inspired to dive into your soul to ask those questions and gain those answers that only you can answer.

Trigger warning: This episode mentions physical violence and abuse. If you or someone you know is suffering please seek help. Contact the National Domestic Violence Hotline: https://www.thehotline.org/ 1-800-799-SAFE (3224) / Text “START” to 88788

View Details

Build Sustainable Loving Relationships with Date Brazen’s CEO Lily Womble

Lily is an unconventional dating coach dedicated to helping you build a clear path to the best relationship of your life. She was raised in the south — Birmingham, Alabama to be exact — and now calls New York City home. From the time she could speak, she was sensitive, loud, opinionated, enthusiastic. And subsequently was labeled "too much" by many.

Today Lily uses her voice to empower women in the dating world. She is intelligent and strong and has some valuable life lessons to share in the realm of self-care and dating. In this episode on Outside the Studio Lily shares how it’s important to know yourself first in order to have healthy and sustainable relationships whether romantic or platonic. Lily created and founded Date Brazen to help coach and empower women to obtain the ideal relationship for themselves.

Have you recently left a relationship that was toxic? Are you looking to start dating again after a history of traumatic relationships? Are you in a long term relationship that needs a little zest? This episode is for you, if you’re looking for a fresh new perspective on learning to date and be in a healthy relationship.

Find out more at our monthly blog post:

Here are four reasons why you should listen to the full episode:

Learn about how to remain open to change in a long term monogamous relationship?
Learn how to set the right boundaries in a new relationship?
Learn how to ask questions to identify a deep and valuable relationship from the start.
Discover what courageous communication means and how to apply it in your life.

Episode notes

“When someone shows you who they are, believe them the first time”. – Maya Angelou
Esther Perel’s “Mating in Captivity” LINK HERE.
FREE GIFT: Lily’s “How to make dating feel like an act of self-care” DOWNLOAD THE PDF HERE.
Connect with Lily: Website | Instagram

View Details

Changing Your Mindset From Victim to Victor with Shelley Stevens

Shelley is a badass solo mom who turned to coaching when her own life went sideways. This experience was so rewarding that she became a Certified Life Coach who works with women to make the changes that they want to make but don't know how. Transformation is her superpower. Like most of us Shelley has been through a lot in the last few years with personal challenges that started well before the global ones of 2020. Shelley was able to identify what she needed to change in life and began to realize that her perceptions about life are not actually ‘fact’!!

You know that feeling when you wake up and feel it’s going to be an “off day”? What if you were able to shift your perception from automatically thinking “I’m going to have a terrible day” and instead consider that the challenges you encounter are being presented with a specific lesson. A lesson that contains something unique to you and your struggle. When you pause to consider why you are going through something tough you might realize that the result you want comes from moving through the struggle itself.

Have you had your life turned upside down recently? Or are you contemplating major change? This episode is for you.

Four reasons why you should listen to the full episode:

Learn tips on how to navigate through major life changes.
Learn about how our thoughts create a version of our reality, that may or may not actually be the truth.
Discover that we teach the things we need to learn which makes us all teachers in some way.
Learn how to stay motivated and keep your momentum during difficult times.

Show Links* Tara Brach “The Sacred Pause” https://youtu.be/J8PQjfgU8s4 * Glennon Doyle “We Can Do Hard Things” Podcast https://podcasts.apple.com/us/podcast/we-can-do-hard-things-with-glennon-doyle/id1564530722 * Life Coach School https://thelifecoachschool.com/ * Schedule your FREE mini session with Shelley today: https://shelleystevenslifecoach.com/programs (scroll to the bottom of the page to book) * Connect with Shelley: Website | Facebook | Instagram

View Details

Dealing with and Learning about Miscarriage and Infertility with Cass Wick

Trigger warning this podcast includes graphic details of pregnancy loss and may upset some listeners. If you or a loved one are struggling please know that you are not alone. Cass recommends getting support through Dr. Jolene Brighten. She has a book, website, and her Instagram account (which has a surprising amount of really helpful information). She's got so much to offer about hormones, pregnancy, miscarriage, and the whole reproductive system in general.

A piece of advice: people don't have to keep seeing their doctor if they're not getting support. Use your network and find a doctor who has compassion and patience who will really give you the experience you want. Ditch the jerks and find someone you feel comfortable with.

Here are three reasons why you should listen to the full episode

Do you know a loved one who has experienced a miscarriage? Tune in to learn how to be helpful for those suffering with this loss.
Dealing with your own infertility and miscarriage struggles? Listen as Cass tells her story and learn strategies to help guide you on your own journey.
De-stigmatize miscarriage and infertility through the telling of our stories.

Show notes links:

Miscarriage and Infertility Support Group (donation based): https://www.eventbrite.com/e/miscarriage-infertility-family-support-group-tickets-164275413183
Dr. Jolene Brighten, authority on hormones, pregnancy, miscarriage, etc: https://drbrighten.com/about/
Join us, the Westfeldt Institute and World Renowned Yogi, Esak Garcia for a weekend retreat the “Joyful Life” Link to register below: https://www.eventbrite.com/e/joyful-life-tickets-162142894763?aff=Tessa
What is Emotional Hygiene? Listen to episode 19 with Tim Westfeldt https://youtu.be/hwjGZ3bZlSY

Connect with Cass: Website Facebook

Instagram

About Cass and her Coaching Practice

Hi there! I’m Cass and I’m thrilled you’re here. At this point, it’s possible you’re asking yourself if I might be the right person to Coach you. It’s a big decision! So why am I a great choice? Because I’ve been. Through. It.

I’ve experienced most forms of abuse in my life (sexual, emotional, physical, psychological) and repeated abandonment. I grew up in unsafe conditions with a family impacted by alcoholism, generational trauma, and mental illness. As a result, I struggled with eating disorders, self-harming, obsessive compulsive tendencies, my own substance abuse, and self-sabotaging behaviors.

I spent years working with traditional therapists where I was at best treading water. While I did manage some small improvements, the underlying patterns were still there and completely out of my reach with talk therapy.

I was looking for deep change and healing.

I found Emotional Hygiene and started really learning about myself. The truth, not the stories I was telling about myself. Change started to happen instantly. Over the past six years, I’ve overcome chronic anxiety, repaired my ability to experience intimacy and stability in relationships, found my voice, found a career that I LOVE, and learned how to feel and use my emotions. Things that didn’t seem possible before. I completed my training with Tim Westfeldt, founder of the Westfeldt Institute for Emotional Hygiene and the Emotional Hygiene method. I’m regularly mentored by him to improve my technique and broaden my knowledge.

Beyond my training in Emotional Hygiene, I also hold a Bachelor’s degree in Communications and a Master’s degree in Business Administration. I’m a trained social worker specializing in families with children. I’m also a yoga teacher and believe that the emotions, body, and spirit are connected and all must be given attention to find full healing.

As an Emotional Hygiene Coach, I want to help you find your way back to yourself.

What are your emotions trying to tell you?

What do you want this one great life to look and feel like?

Who are you underneath all the layers of trauma and social expectation?

Connect with Cass through her media sites: Website | Facebook | Instagram | LinkedIn

View Details

Using Human Design to Discover Your Life Purpose with Kathleen Cruger

Join Kathleen Cruger and I as we discuss her mission to unlock the secrets to a better life using a technique called Radiant "Human Design" which is a platform blending the ancient wisdom of the zodiac and modern day genetic DNA to tap your ultimate potential as a human being.

Do you long to reconnect with the essence of your soul's purpose? Do you feel a little lost in a dead end job or just lack a general sense of direction? This episode is for you!

Four Reasons to Listen to the Full Episode:

Discover Human Design and what it can do for you!

Learn the basics of Human Design and the 5 energy types

Learn some practical tools to practice self-acceptance

Get inspired to uncover your life purpose

View Details

Show Notes Hey OTS listeners! I'm so excited to introduce you to Brooke Holland, a health and Wellness advocate who is passionate about using food as medicine! She will share us these 4 valuable insights + plus so much more!

Learn about Brooke's journey to health and how she healed herself with food and high quality water.
Discover what Brooke's mission of Human Optimization!
Gain insight about the problems we have with our food supply + toxicity in our environment and the importance of taking care of ourselves and protecting ourselves.
Discover the importance of community to help you achieve your goals and dreams.

Brooke Holland believes she is here to be of service for the highest benefit of the earth and all her inhabitants. As humans, she believes we are here to connect + play + take care of one another and our earth mother. Brooke is all about optimizing her own human potential and she is on a mission to inspire and empower others to reclaim their health and vitality through superfood plant allies + other healing tools that are available to us. Brooke is passionate about all things healing and is here to create a positive impact in the world. "When we heal ourselves, we heal the world"

Connect with Brooke

Brooke's Website: www.sunbeam-wellness.com

Brooke's Instagram: https://www.instagram.com/sunbeam_brookie

LifeWave (stem cell phototherapy): https://lifewave.com/sunbeamwellness

Purium (superfood mission): https://isharepurium.com?giftcard=sunbeam

View Details

Food As Medicine with Brooke Holland

Hey OTS listeners! I'm so excited to introduce you to Brooke Holland, a health and Wellness advocate who is passionate about using food as medicine! She will share with us these 4 valuable insights + plus so much more! * Learn about Brooke's journey to health and how she healed herself with food and high quality water. * Discover what Brooke's mission of Human Optimization! * Gain insight about the problems we have with our food supply + toxicity in our environment and the importance of taking care of ourselves and protecting ourselves. * Discover the importance of community to help you achieve your goals and dreams.

View Details

Organic World Language with Darcy Grytness RogersEspecially after a year like this one, resiliency seems to be high on the scale of awareness. Joy is a HUGE component of OWL (Organic World Language). "That is our motto and anthem, and that is what we want to infuse into every classroom is joy! Our other area of focus is on kinesthetics. We promote movement and play in classes. We also focus a lot on the Social and Emotional Learning of the students, and the Whole Child, as well as the Whole Teacher. Working with teachers to become the best versions of themselves, and bringing their authentic selves to the classroom, so that students in turn feel safe to be their authentic selves. It's a beautiful cycle!" Darcy is the Founder of Organic World Language (OWL), and began developing the methodology in 2003. Her work is based on second language acquisition research, student motivation, and best teaching practices. Focusing on creating a space for second language to be naturally acquired, she believes in placing emphasis on students developing language through movement, social interaction, play and 100% immersion. The key element is the importance of creating community in the classroom while putting the student in the center as the curriculum. Darcy received her Bachelors in Spanish and Education from Western Oregon University and her Masters in Spanish Literature from University of Northern Iowa, Tec de Monterrey en Querétaro, México. She has 14 years teaching experience and since 2011 has been presenting at national conferences and working with schools to implement OWL internationally. Website: www.organicworldlanguage.com Facebook: tinyurl.com/organic-language-facebook

View Details

Why Self Care is NOT Selfish with Michelle Thompson

Michelle Thompson spent over 20 years of her life as a business leader in corporate America, she learned, explored the world and evolved in so many ways. It was there that she uncovered one of her superpowers - leading and developing people. She slowly began living on autopilot. One day, Michelle woke up and realized there was more that she needed to do in this life. It became her mission to live with passion and purpose.

View Details

The Kitchen Witch's Guide to Romance and Magic in Love and Life with Dawn Aurora Hunt

Dawn Aurora Hunt is the Author of A Kitchen Witch’s Guide to Recipes for Love and Romance. Dawn is also the founder and CEO of Cucina Aurora founded in New York. Having a long-standing love for cooking, a passion for good food, and joy for gathering friends around the dinner table, Dawn “the Kitchen Witch” started Cucina Aurora in 2008. Her purpose is to bring families and friends together around simple, naturally delicious, and good for you foods. Cucina Aurora’s products are centered on home, family, and the nurturing of those things.

View Details

The Value of Rest and Long Term Relationships with Cass Wick
Long distance and long term relationships require a certain degree of sticktoitness (is that a word?) and effort in this day and age. Do you find yourself craving a lasting relationship no matter the distance or time apart? Join Cass and I as we discuss how our decades long relationship evolved and continues to, no matter the distance that separates us.

View Details

Skincare, Scents + Yoga for a Happier Healthier Life
Megan Tinkel and her husband Jeremy are on a mission to help make vegan, non-toxic self-care products more accessible! In 2020 they founded Cayman + Company to do just that. In this episode of Outside the Studio Megan and I dive into why it’s important to pay attention to what we put on our skin and what kind of fragrances we use in our space.

View Details

Heart Centered Life Coach + Daily Rituals with Erica Giselle Erica Giselle is a powerhouse of a woman, who has built a career in life-coaching from a heart-centered place. She focuses on helping women rise to their fullest potential in a world where we "should all over ourselves" to our detriment or talk ourselves out of the greatness that we were born to achieve.

Born in Cairo and raised in the UK before settling in the PNW, Erica gives a unique international lens to this one wild and precious life.

In this episode with Erica you will learn about:

1. Helping Women Rise - A Life Coaching program by Erica - what is it and why it's worth the time and effort.
1. Erica's Daily Rituals
1. Erica's Words of wisdom
1. The Heart Talk Project - FREE SESSIONS WITH ERICA IN APRIL
a. Erica is giving away 15 calls in 20 days. The Heart Talk Project is named after a book of poetry by Cleo Wade that Erica adores and keeps close at hand at https://www.indiebound.org/book/9781508257691
b. The project will run from April 5th - 25th. Each conversation is 90 minutes and a total gift of coaching.
c. Apply here: https://www.ericagiselle.com/heart-talk-application THIS IS FREE TO YOU! So take advantage and experience the empowering coaching from Erica.

++ MORE from Erica ++

Want to hear more from Erica on the topic of Life Coaching? Listen to another podcast she did on the "coaching to flourish podcast" here at https://podcasts.apple.com/us/podcast/helping-women-rise-with-erica-penner/id1508404058?i=1000492284881
Gift from Erica: Alignment Assessment freebie! Check in with your inner intentions and see how they align with the life you're currently living and the life you WANT to live!
Erica's favorite daily mantra service! https://www.iammantra.com/

View Details

Show Notes Erica Giselle is a powerhouse of a woman, who has built a career in life-coaching from a heart-centered place. She focuses on helping women rise to their fullest potential in a world where we "should all over ourselves" to our detriment or talk ourselves out of the greatness that we were born to achieve.

Born in Cairo and raised in the UK before settling in the PNW, Erica gives a unique international lens to this one wild and precious life.

In this episode with Erica you will learn about:

1. Helping Women Rise - A Life Coaching program by Erica - what is it and why it’s worth the time and effort.
1. Erica’s Daily Rituals
1. Erica’s Words of wisdom
1. The Heart Talk Project - FREE SESSIONS WITH ERICA IN APRIL
a. Erica is giving away 15 calls in 20 days. The Heart Talk Project is named after a book of poetry by Cleo Wade that Erica adores and keeps close at hand at https://www.indiebound.org/book/9781508257691
b. The project will run from April 5th - 25th. Each conversation is 90 minutes and a total gift of coaching.
c. Apply here: https://www.ericagiselle.com/heart-talk-application THIS IS FREE TO YOU! So take advantage and experience the empowering coaching from Erica.

++ MORE from Erica ++

Want to hear more from Erica on the topic of Life Coaching? Listen to another podcast she did on the “coaching to flourish podcast” here at https://podcasts.apple.com/us/podcast/helping-women-rise-with-erica-penner/id1508404058?i=1000492284881
Gift from Erica: Alignment Assessment freebie! Check in with your inner intentions and see how they align with the life you’re currently living and the life you WANT to live!
Erica’s favorite daily mantra service! https://www.iammantra.com/

View Details

What a delight to sit down with this bubbly and talented lady, Allie Galiardo! I had the pleasure of recording this interview inside of Allie's home yoga studio, and got to tour her artists den; the place where all of this beautiful art is created! Lucky me, whenever I visit Allie sends me home with one of her newest pieces! Jealous? You should be. Show Notes https://tessatovar.com/book-%2B-blog/f/tap-into-your-inner-artist-with-allie-galiardo

View Details

Show Notes What a delight to sit down with this bubbly and talented lady, Allie Galiardo! I had the pleasure of recording this interview inside of Allie's and her yoga studio, and got to tour her artists den; the place where all of this beautiful art is created! Lucky me, whenever I visit Allie sends me home with one of her newest pieces! Jealous? You should be.

View Details

Hey friends! I am so excited to share with you the magic of Marisa La Fata, a modern day witch, and alchemical healer right in our very own backyard of the PNW! Marisa is a shamanic healer and transformation guide. Her focus is on transformation through Spirituality, the Divine Feminine, the art of energy work, ritual, and the integration of the unseen realm. 3 Reasons to Watch/Listen in: Marisa guides us through a grounding meditation to kick off the show! Learn about how to apply the Four Agreements to your own life. Learn what word's of wisdom Marisa lives her life by. Show Notes Marisa's Patreon https://www.healwithalchemy.com/patreon Marisa's Website https://www.healwithalchemy.com/ The Four Agreements by Don Miguel Ruiz link to book The Dark Moon: A Book of Poetry for Savasana link to book | "Dare to Come Alive" as read by yours truly, Tessa Marie Tovar

View Details

Did you know there is a difference between your thoughts and feelings? That technically they are not the same thing? That actually they are quite different experiences altogether? This is what I learned, among many other things, during my conversation with Tim or as he would put it: The World According to Tim. At first I was baffled hearing this as I had always thought of feelings and emotions to be synonymous.

I found this interview to be enlightening and heartening all at once.

I remember the first time I met Tim. I sat down in his office, he explained the work he did, then he asked me one poignant question, which I cannot recall now. What I do remember is the river of tears that seemingly came out of nowhere. As a child that grew up in therapy, since the ripe age of 5, this one session with Tim was more powerful and cathartic than the 30+ years of previous therapy. Tim does not consider himself a counselor or therapist, and you will hear him talk about that, and what the work is that he actually does, but all this is to say, if you are curious about self-reflection, growth, and learning something insightful about us as one human family, this episode is for you.

5 Reasons to Listen or Watch: 1. Discover Emotional Hygiene and why it is important. 2. Learn what the 12 basic human needs are and how to identify if you are meeting your own needs. 3. Learn what the 4 primary emotions are and how we mix them to create different emotions (see graph in show notes below) 4. Learn the difference between Emotions and Feelings 5. Learn what words of wisdom Tim lives by towards the end of the show

View Details

Cannabis: Roots To Revolution I am beyond proud to share with you the knowledge, as told by David Benedicktus (who also happens to be my father) of Cannabis, its history, roots and the story of its (re)volution. We will discuss the relevance of Cannabis and your health and how that has also evolved throughout history.

David is an instructor at Clark College in Vancouver, Washington, where he teaches courses on the Neuroscience of Healing and Resiliency, Moving from a Disease Management to Health Promotion System, Navigating Health Insurance Systems, Preventing Cognitive Decline as You Age, and Cannabis and Your Health.

His courses and lectures review the neuroscience about the relationship between trauma and adaptive lifestyle choices which can lead to chronic disease and addictions. He also offers classes, training, and individual consultation on patient advocacy in the healthcare system and how to create an integrated holistic health care plan. Find more info about Cannabis Definitions at: https://consystency.com/OutsideTheStudio/Library/Data/CannabisDefinitions.pdf Find more info about Cannabis As Medicine at: https://consystency.com/OutsideTheStudio/Library/Data/CannabisAsMedicine.pdf Find more info about Cannabis History at: https://consystency.com/OutsideTheStudio/Library/Data/CannabisHistory.pdf

View Details

Danielle Braithwaite is a force to be reckoned with. She is a strong (physically, mentally, emotionally) woman. Her expertise on the body, movement and strength comes from a lifetime of performance which has turned to practice as she is wisened into her thirties and motherhood. At the age of 15 Danielle entered the fitness industry as a weekend cleaner hoping to better understand what she wanted to do in the industry. She knew that she wanted to help people be healthy and find their safe space in the gym.

Join Danielle and I as we dive into her healing journey from childhood to adulthood. Surviving an abusive father, becoming a professional athlete at the age of 8 and burning out at the age of 10, to a single mother escaping the cycle of violence... today Danielle has come out on the other side a whole, healing and happy being.

View Details

Find additional details on my monthly blog post https://tessatovar.com Book and Blog Falling for Digestive and Core Health. There are many ways to achieve optimal digestive and core health. In this episode I will share some of my favorite daily routines + yoga poses + ways to balance your food intake. Our best defense against sickness and disease is our own immune system. I strongly believe that food is medicine. By paying attention to what we ingest we have the power to change our daily lives. I do not just mean food, but also what you breathe in, emotionally and physically, and what you put against your skin. Be sure you check out the show notes for your resources and links; Recipes, Alkaline vs Acid food chart + discounts on medicinal teas. Please use code "TOVAR" at check out: Root Tonic and Tea (https://www.roottonicandtea.com/discount/TOVAR)

View Details

Episode #15B A 16 minute Yoga Nidra session with a focus on tapping into your intuition. In the tradition of Yoga and more specifically the Chakra System, the third eye center is the space of intuition. Here we are able to see far and wide, beyond our current material awareness. This is the space that when cultivated and nourished provides clairvoyance and clear seeing. It is also associated with the color purple and the element of ether. It is a deeply powerful physical space in our bodies and translates beyond time and space.

View Details

Episode #15A A 24 minute Yoga Nidra session with a focus on tapping into your intuition. In the tradition of Yoga and more specifically the Chakra System, the third eye center is the space of intuition. Here we are able to see far and wide, beyond our current material awareness. This is the space that when cultivated and nourished provides clairvoyance and clear seeing. It is also associated with the color purple and the element of ether. It is a deeply powerful physical space in our bodies and translates beyond time and space.

View Details

Episode #14 Join me and William Davis on a healing journey through pain, trial and error, yoga and ultimately settling into the lessons of life through teaching Somatic Movement based Therapy.

View Details

Episode #13 Harvard graduate Dr. Denice Love joins us to talk about this unprecedented time in education, her journey toward teaching and what she sees as the future of education. Plus her love of yoga and mindfulness and how she plans to include that in her curriculum for future teachers and students. BONUS Denice surprised me with some interview questions of her own!

View Details

Episode #12 A Good Yoga Man, Aaron Goodman was drawn to yoga for the fitness aspect and to prepare for his first marathon. Yoga and a passion for running helped Aaron lose over 80 pounds in two years. Aaron has a unique philosophy and fun perspectives to share. Enjoy the show!

View Details

Episode #11 Therapist Deborah Nichols shares her thoughts on improving your Mental Health and finding Spiritual Growth

View Details

Episode #10 Fitness In Mind founder, yoga instructor, and health coach Brysen French discusses health and business model changes in a Corona Virus world

View Details

Episode #9 Food and Fitness is a discussion with east coast school health coach Laura Manduzio about what you eat and drink

View Details

Episode 8 Trauma, Addiction + Yoga is an interview with local yogi Brenda Lynch

View Details

Episode #7B is an approximately 28-min Yoga Nidra practice you can listen to and follow along with

View Details

Episode #7A features an introduction to what Yoga Nidra is followed by an approximately 28-min practice you can follow along with

View Details

Episode #6 Saha Devi on coming of age in 1969; amidst Woodstock, Psychedelics and finding Yoga

View Details

Episode #5 From Crisis to Community a discussion with Imagine Yoga Studio owner Kristina Coco-Hackenjos

View Details

Episode #4 From Crisis to Community a discussion with Imagine Yoga Studio owner Kristina Coco-Hackenjos

View Details

Episode #4 A Communal Conversation of Consciousness with the Mysterious and Sultry Veronika Vogler

View Details

Episode #3 The Mysterious and Sultry Veronika Vogler

View Details

Episode #1 Living Plastic Free with Melissa

View Details

Episode #2 E-Adventurer Dreams to Reality with Ernie Conway

View Details

Episode #0 The Genises of OTS by founder and outhor Tessa Tovar

Outside The Studio: Recent Episodes

Tessa Tovar

Entheogens #PsychedelicWisdom #Integration #MainstreamCulture #FacilitatorQuestions #PostTripIntegration #Psychology #PodcastEpisode