Ease and Grow: Recent Episodes

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In this episode, I talk about how we get into negative spirals and share tips to get into an upward spiral. I share my recent experiences with rumination and the difference between rumination and self-reflection. I hope its helpful for you! 💗

I mention:

• Abraham Hicks Pivoting method
• Insight Timer
• 1. How to actually feel your feelings episode

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!
• Leave us a rating & review!

Thanks for listening! ❤️

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Sharing what's been helping me feeling better lately and how self-compassion and being cognizant of my thoughts have been two key factors. I hope its helpful for you too! 💗

Apologies for the raw episode again as I get my laptop sorted!

I mention:

• TBM
• Kristin Neff, Self-Compassion teacher
• Bridgerton

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I chat with Atim Bassey, LCSW-C, an amazing therapist and my real life cousin, all about perfectionism (something i've been living with my whole life!).

We talk about why we fall into perfectionist thinking, how somatic therapy and Internal Family Systems (IFS) work can help us heal, some of my personal experiences and challenges with perfectionism, how mindfulness and meditation has helped me, the importance of working with a therapist, intellectualization, processing our feelings, and so much more! If it was up to me, this could have easily been a 3 hour episode. It's is a juicy one, y'all!

If you resonate with the perfectionism struggles of self-critical thoughts and holding yourself to unnecessary high standards, then I hope this episode gives you as much relief as it gave me and helps you see a path forward. Sending so much love! ❤️

We mention:

• No Bad Parts by Richard C. Schwartz
• Atim's last podcast episode: Ep 22. Confronting Codependency
• Handel group coaching
• Heated Rivalry

Connect with us:

• Atim's Psychology Today Page
• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• In the DMV area? Join Cozy Growth Book Club!
• Leave us a rating & review!

Thanks for listening! ❤️

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Wisdom from my inner voice: “There's nothing you need to do, there may be things you want to do but that is different."

Sharing about coming from a place of want instead of need and the relief I've felt with this new approach.

Apologies for the raw episode this week as I deal with some tech mishaps!

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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“The only constant in life is change”

Sharing about my current surrendered approach to life for the month of October (and beyond?) after what felt like a year of striving and unforseen change.

I mention:

• Insight timer
• The mountain is you by Brianna Wiest

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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Get back on track with your goals with me and fellow goal-getters on Monday, July 28th at 7pm. It's free! Sign up for Reset to Rise - my free online mid-year reset workshop! ✨

Join the waitlist for Cohort 2 of Momentum Magic Group Coaching this fall!

In today's episode, I lovingly call you out on all of your excuses for why you can't make progress on the goals you set for yourself. You know, the ones you set at the top of the year? I identify some common excuses and share why they're not valid reasons to not go after what you once decided was an important priority for you. Tune in for your reality check and a dose of motivation!

I mention:

• Alina Ackwonu
• The Wizard Liz podcast
• We can do Hard things episode with Suleika Jaouad (Jon Batiste's wife)

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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Do you suspect you're a people pleaser? It's time to release the need to please!

Book a free coaching consult with me to see if coaching is right for you: https://tidycal.com/brightlysika/life-on-purpose-consult or email: brightlysika@gmail.com

In today's episode, I deep dive into people pleasing after having a personal reckoning with it myself recently. After watching this new season of Mormon Wives with friends and seeing Jen's people pleasing tendencies, I felt called to do some deeper research into it and help us all break free from the chains!

I go over the four trauma responses including the fawn response, the traits of people pleasing, my personal experience with it as a second generation child, tips to reduce people pleasing and questions to ask yourself to be sure you're not people pleasing.

I mention:

• Episode 25 - Life Catch-up
• Episode 22 - Confronting Codependency with Therapist Atim Bassey
• Psych Central Fawn Response
• Psych Central - The Psychology Behind People Pleasing

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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I hit my goal of 5 episodes for the year and now I'm off the the races -- 2 episodes in one month!

In this episode I yap about a recent dating experience that helped show me how much my feeling my feelings practice has increased my capacity for discomfort 😀. I share about some books I've been loving, my subconscious fears around dating from the deepest fear inventory exercise in Existential Kink, my new flower remedy I've just started, a fun family realization that came out of the aforementioned dating scenario, and I celebrate some wins! Get cozy for this girly catch up sesh.

Thanks for rocking with me for 25 episodes 🥳

I mention:

• Existential Kink by Carolyn Lovewell
• What Now? with Trevor Noah: Neuro-Spicy: Discussing ADHD with Dr. Kristin Carothers
• How To Be Dateable by Julie Krafchick and Yue Xu
• The Let Them Theory by Mel Robbins
• Alexis Smart's Flower Remedy Beauty Formula #9
• The Life Coach School Podcast with Brook Castillo
• Lymphatic Drainage video on instagram

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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In todays solo episode, I go over the practice I've been using to actually feel my feelings over the past couple of months. So often, we think we're feeling our feelings when really we're intellectualizing them. Actually feeling them is a somatic experience that happens in the body, not the mind.

I share the benefits of cultivating a feeling your feelings practice and how growing your capacity for feelings creates courage and leads to us being able to do brave things that get us closer to our dream life!

I mentioned:

• Take Back your Brain by Kara Loewenthile
• Inner Excellence by Jim Murphy
• Existential Kink by Carolyn Lovewell
• Welcoming the Unwelcome by Pema Chodron
• Bella Lively's Sophia Sessions and Bean Bag release
• Alexis Smart's Whole Hearted Flower Remedy
• The Life Coach School Podcast with Brook Castillo
• Armchair Expert Podcast

Connect with me!

• IG: @BrightlySika_
• www.BrightlySika.com
• Want advice? Submit a conundrum for an upcoming advice episode
• Want coaching support? Reach out for a free coaching consult!
• In the DMV area? Join Cozy Growth Book Club!

Thanks for listening! ❤️

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In this episode, I’m joined for the THIRD time by our ~unofficial~ resident astrologer, Camille Michelle Gray. This time to chat about the wild and wacky current astrology we're living in: the Virgo/Pisces Eclipses, Mercury retrograde, Venus Retrograde, Neptune entering Aries, and how we can all care for ourselves in the midst of all of it.

I love Camille's approach to astrology because she never harps on the doom and gloom, she gives us tools and shows us the path to extract whatever lesson the moment is teaching us.

During our chat, we go over what eclipses are and the current eclipses affecting us, we dig into the 8th house (once again), she shares how to make the best use of mercury rx and venus rx, she goes over the upcoming astrology of the next 3 months leading up to summer and she generously goes through each rising sign and shares how each can plan to care for themselves through the themes of the current eclipses (which will be felt for the next 6 months!!).

We mentioned:

• Camille’s first episode: Ep. 4. Astrology 101 with Camille Michelle Gray
• Camille's second episode: Ep 19. Astrology 201
• Find your chart on astro.com, astro-charts.com or on Chani Nicholas
• Bella Lively - Inner Voice journaling
• Everything Happens for a Reason by Mira Kirshenbaum

Connect with us!

• camillemichellegray.com
• IG: @millymichelle
• G: @BrightlySika_
• Ease & Grow Website – www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! – let me know what you want to hear!
• Write into my advice column in this form!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I chat with Atim Bassey, LCSW-C, an amazing therapist and my real life cousin (lucky me!).

We talk about her journey to becoming a therapist -- from case management to being a functional family therapist and now having her own private practice. How to know if your therapy relationship is working, What inspired her to recommend the book Codependent No More to me, the experience that taught me to be less passive aggressive, how to break a codependent cycle, and how to create healthy boundaries -- especially emotionally.

I hope this sheds light on any codependent patterns you may notice in yourself and gives you a first step to help liberate you from the pain it can cause.

We mention:

• Codependent No More by Melody Beattie
• The Codependency Recovery Plan: A 5-Step Guide to Understand, Accept, and Break Free from the Codependent Cycle by Krystal Mazzola Wood, LMFT

Connect with us:

• Atim's Psychology Today Page
• IG: @BrightlySika_
• Ease & Grow Website – www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! – let me know what you want to hear!
• Write into my advice column in this form!
• Leave us a rating & review!

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In this episode I share a recent experience, personal diary style, that brought me face to face with a personal pattern that I recognized was holding me back in 2024. I share my intention for 2025 and the words guiding me this year and breakdown of what key elements lead to a fulfilling life (in my humble opinion). Enjoy the show!

I mention:

• Self-Love in Full Bloom Girly Galentines Event in Alexandria VA on Feb 23
• Failing Forward by John Maxwell
• Secrets of Six-figure Women by Barbara Stanny
• Libby app
• Momentum Magic Group Coaching - feel free to sign up for the next cohort!

Connect with us!

• IG: @BrightlySika_
• Ease & Grow Website – www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! – let me know what you want to hear!
• Write into my advice column in this form!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this solo warm up episode, I share where I've been for the past couple of years. I'm excited to be back after some curveballs during my own Saturn Return!

I mentioned:

• Ep 19: Astrology 201 with Camille Michelle Gray 💫: Surviving your Saturn Return and the 12 Houses
• The Pattern App
• Momentum Magic Group Coaching Sign Up form - We start January 27th!
• New Instagram: @BrightlySika_
• Write into my advice column in this form!
• Get semi-monthly love notes in your inbox - Sign up for Bright Musings

Connect with us!

• IG: @BrightlySika_
• Ease & Grow Website – www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! – let me know what you want to hear!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I’m joined again by our ~unofficial~ resident astrologer, Camille Gray, to chat about Saturn Returns and the 12 houses of astrology. Saturn Returns are times in our lives where we typically face significant change and transformation.

During our chat, we cover the gamut of what a Saturn return is, how Saturn behaves in different kinds of charts, how to figure out the theme of your specific Saturn return, the themes of each of the 12 houses, what it means to have an empty house, and we answer listener questions! (Join the fun over on IG (@easeandgrowpod) if you ever want to submit questions for an upcoming episode) Full shownotes: https://rb.gy/vv5m1d

Camille also generously shares the details of her Saturn return in Capricorn which was highly transformational. With my Saturn in Aquarius, mine started in March of this year and goes direct in December. I’ll be sure to keep you posted on my transformations as they come!

We mentioned:

• Black Widow movie
• Episode 15: Balancing it all as a Multi-Passionate Creative with Yuan Q.
• Listen to Camille’s first episode: Ep. 4. Astrology 101 with Camille Michelle Gray
• Tarot meanings website: Psychic Revelations
• www.Saturnreturnstories.com
• Camille’s blog in Zora: Fortune Favors the Bold: Mars in Leo Predictions
• www.Zora.medium.com

Connect with us!

• camillemichellegray.com
• IG: @millymichelle
• Twitter: @millymichelle
• IG: @Easeandgrowpod
• Ease & Grow Website – www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! – let me know what you want to hear!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I chat with Joyful Living Coach, Intuitive, Ayurvedic practitioner, and Capricorn sun, Pitta-Kapha dosha, Christine Miura. After having a wonderful Ayurvedic reading with her in May, I knew I had to have her on the show to share her wisdom. Full shownotes: https://rb.gy/jt2xv4

We discuss her background, how she learned about her intuitive gifts and discovered Ayurveda, and we run through the Dosha types and how they present themselves. We also discuss the importance of self-acceptance as a way to heal the collective, parenting styles and allowing children to express all of their emotions, the societal shift from masculine to the divine feminine, how to use food as medicine, the importance of connecting to our breath, and so much more!

I hope this teaches you something new about yourself and how to better relate to the people in your life!

We mention:

• Ayurveda (Idiot’s Guides) by Sahara Rose
• Episode 13: Call a Friend with Eliza Rodrigs
• Find out your Ayurvedic Dosha type (Banyan Botanical quiz)
• Man's Eternal Quest by Parmahansa Yogananda
• Metaphysical meditations by Parmahansa Yogananda

Connect with us:

• Christinemiura@gmail.com
• Facebook: Christine Miura
• Instagram: @miurachristine
• @Easeandgrowpod
• Ease & Grow Website
• Pod Suggestion Box! – let me know what you want to hear!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I sit at the mic solo to chat friendship lessons and tips! I share about some of my early friendship experiences and traumas, I share the biggest lessons I've learned, and give you all tips for maintaining a healthy friendship. I also share the results from an instagram poll I did all about friendship when I announced the ✨Call a Friend✨ series. Full shownotes: https://rb.gy/deagn7

Mentioned:

• Most recent Call a Friend, Episode 16: Aysia Woods on leaning into ease, her cozy self-care routine, and all things friendship
• Episode 6: Love in the Time of Quarantine with Kimberly Cabot
• The Blessing of Open Hands by Shasta Nelson (SO GOOD)
• Brene Brown: Article about the stories we tell ourselves
• Personal IG: @Sikadee

Connect with us!

• @Easeandgrowpod
• Pod Suggestion Box! – let me know what you want to hear!
• Ease & Grow Website
• Leave us a rating & review!

Thanks for listening! ❤️

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"I realized that sometimes you just have to ditch the plan ." In today's installment of Call a Friend, I sit down with my dear friend, Aysia Woods who is an entrepreneur, anthropologist, and founder of the corporate events consultancy, Events by AW. Full shownotes: https://rb.gy/vcursa

Tune in to hear us discuss how she's finding ease lately, her cozy routine that she leans on when she's feeling stressed, and the book that pushed her to embrace her worldliness as a black traveler

We also of course get into friendship stuff! We touch on our diverse cultural upbringings and how they shaped our approach to friendship, her tips for making friends as an adult, how to deepen existing friendships, and how to deal with envy in our friendships. I also share a bit about how we met and how the events she hosted were my saving grace during a rock bottom period of my life.

I hope this gives you some takeaways you can apply in your friendships.

Mentioned:

• Shadow & Bone on Netflix
• Love Simon on Hulu
• What we can all Learn from LGBTQ Pride - Medium article
• Detroit Chopra podcast with Elton Anderson jr.
• Top Boy on Netflix
• J. Cole’s new album: The Off Season
• Song I added to my playlist: my life with 21 Savage
• The Big Sea by Langston Hughes
• Hard conversations episode: 8. Spotting our Sneaky Self-Sabotage Patterns
• The Ultimate Guide to Virtual Event Creation E-book by Events by AW

Connect with us!

• www.Aysiawoods.com
• www.Eventsbyaw.com
• @EventsbyAW
• @Easeandgrowpod
• Ease & Grow Website
• Pod Suggestion Box! – let me know what you want to hear!
• Leave us a rating & review!

Thanks for listening! ❤️

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In this episode, I chat with podcaster, YouTuber, and Etsy shop owner, Yuan Q., of Hello Twenties podcast, all about being a multi-passionate creative. We talk about how she manages her time and energy with all of her projects while working a full time job. This is a great episode if you have some creative ideas but don't have the courage or time to go after them. 🌸 Full shownotes: https://rb.gy/0janu5

We Mention:

• Shadow and Bone on Netflix
• The Vibe Room magazine – My article with Yuan is in Issue 7
• Oprah’s book “What Happened To You”
• @AliceBowCreates
• The Happiness Equation by Neil Pasricha
• Side Hustle Pro Podcast: 3 Tips for Batch Scheduling Your Content & Your Life
• Fave YouTubers: Leeor Alexandra, Isabel Palacios, Jenn Im, Jay Shetty, Katy Bellotte, and Graham Stephan
• Fave podcasts: On Purpose with Jay Shetty, Mindvalley podcast, Goal Digger with Jenna Kutcher, The Good Life with Stevie & Sazan, Thick and Thin with Katy Bellotte
• Greenlights by Matthew McConaughey
• Insight Timer
• Fave books: Atomic Habits by James Clear and 25 Lies Twentysomethings Need To Stop Believing by Paul Angone

Connect with us!

• Yuan's Personal IG: @yuanxqiu
• Hello Twenties! IG: @hellotwentiespodcast
• One To Make IG: @onetomake
• Yuan's Youtube Channel
• Hello Twenties Podcast website
• @Easeandgrowpod
• Ease & Grow Website
• Pod Suggestion Box!

Thanks for listening! ❤️

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"Just because I think it doesn't make it true." In this solo episode, I come to you raw and freshly in the emotions of being triggered. I share some insights into how I reframed my mindset to feel better and caught the childhood core wound story that it was rooted in (the enneagram 9 core wound). I share insight into my little "T" traumas, unconscious patterns, my approach to therapy, holistic mind-body health and tips for feeling your feelings (not just intellectualizing them). Most importantly, I encourage you to have compassion for yourself. Full show notes: https://rb.gy/kc813b

Happy Mental Health Awareness Month! 💕

Mentioned:

• Give us your feedback on the podcast! (if you’ve listened to at least 4 episodes)
• Call a Friend series intro
• Call a Friend episode 1 with Eliza Rodrigs
• Armchair Expert episode with Daniel Goleman (author of Emotional Intelligence)
• Dr. Nicole Lepara, @theholisticpsychologist
• Loveland Therapy Fund
• Mosaic MSC
• Bling Empire on Netflix

Connect with us!

• Insta: @Easeandgrowpod
• Pod Suggestion Box – let me know what you want to hear!
• Ease & Grow home: Website

Thanks for listening ❤️

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"We're all doing the best with what we have." In this episode, we kick off the Call a Friend series with a cozy conversation with Fitness, Health, and Mindset coach, Eliza Rodrigs. I met Eliza in Cathy Heller's Made to Do This course and we bonded instantly.

Tune in to hear us chat about the term "wellness," life transitions of the past year in quarantine, creative flow, fearing judgment from others, her in-depth bath routine, her take on friendship, and much more! Full shownotes: https://rb.gy/qfj6jh

Mentioned:

• My current obsession: Harper's Bazaar Food Diaries on YouTube
• Episode 7 – Shame Spiraling
• Cathy Heller's Made To Do This course
• Don’t keep your day job episode with Martha Beck
• Eurovision movie
• Will Ferrell’s audition tape for SNL
• Tik Tok: Sea Shanty Remix song
• Heat Waves by Glass Animals
• Book: E Squared by Pam Grout

Question of the week: What's YOUR latest obsession?

Connect with us!

• Eliza's Instagram: @erodrigs
• Eliza's Coaching IG: @thrivelife.coaching
• @Easeandgrowpod
• Ease & Grow Website
• Pod Suggestion Box! – let me know what you want to hear!

Thanks for listening! ❤️

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Introducing a new series of the show centered around friendship! 

I challenge you to call or text one of YOUR friends whenever you see an episode in this series released. 😉

Connect with us!

• Ease & Grow website
• Instagram: @easeandgrowpod
• Podcast suggestion box
• Leave us a 5 star review! ⭐️

Thanks for listening ❤️

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"We have one life. Why aren't we running like we're on fire to our wildest dreams?"

In this episode, I chat about the obstacles that we may face while on the road to our dream life. I share about my low motivation day and how important it is for us to give our creative visions a chance. I also give you 3 GOOD reasons to quit (or not even try) a new venture and 5 BAD reasons to quit. I hope this inspires you to give your dreams a real shot! ✨ Full shownotes: https://rb.gy/050wwu

(GIVEAWAY) Have you listened to at least 3 episodes of Ease & Grow? Give us your detailed feedback about the show by April 24th, 2021 for a chance to win a Starbucks gift card! - Feedback form here: https://rb.gy/dk3dti

Mentioned:

• Handel Group IGTV
• Abraham Hicks
• Cheer Netflix show
• Episode 3 - Favorite TV shows of 2020 Quarantine
• Fiverr
• "Starting my own Company" episode - Anything Goes podcast
• Jaci Marie's youtube channel - Vlog mentioning chlorophyll water
• Cathy Heller's Made To Do This course
• To Be Magnetic - The Pathway
• Ease & Grow Detailed Feedback Form
• Ease & Grow Suggestion box

Connect with us!

• @Easeandgrowpod
• Pod Suggestion Box! – let me know what you want to hear!
• Website

Thanks for listening! ❤️

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"We make plans and God laughs!" In this episode, I share how I've been doing since we last spoke, what I've been watching on Netflix and listening to on Spotify, how my Q1 went in comparison to what I planned in January, and tips for how to approach the next quarter with more ease and joy and less stress. I hope you all are doing wonderful and Happy Spring! 🌷

We Discuss:

• A fun catch up of what I've been consuming in TV and Music
• A recap of my Q1 goals and what went well and areas of struggle
• A pep talk for what to do when thing's don't go to plan
• 6 tips for how to shift your mindset and cultivate flexibility for more joy and less stress in in Q2 and beyond!

We Mention:

• Ginny and Georgia
• Behind Her Eyes
• Justin Bieber Justice
• Romanticize your Quarantine workshop
• Made To Do This course by Cathy Heller
• "How to romanticize your life (in a pandemic)" Medium Article
• To Be Magnetic + Lacy Phillips
• "Late stage Pandemic is Messing with your Brain" Atlantic Article
• Anything Goes Podcast- "Life Burnout" episode
• Jess Lively + Her Podcast "The Lively Show"
• WomanCode by Alisa Vitti + Flo Living app
• The Kelly Trach Podcast - "5 ways to perfectly plan your week as an entrepreneur"

CONNECT WITH US!

• Instagram: @Easeandgrowpod
• website: www.brightlysika.com/ease-and-grow-podcast
• Pod Suggestion Box! - let me know what you want to hear!

Thanks for listening! ❤️

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In today’s episode, I chat with Dayo of the immensely popular instagram account @TheBlackEnneagram. We explore her journey with the account and lessons she's learned as a type 1. We also discuss her Christian faith and how learning her enneagram type helped her approach her faith in a way that worked for her. This episode will inspire you to take back agency in whatever life situation you’re facing that’s making you feel boxed in! Full shownotes: https://rb.gy/ucivsa

We Discuss:

• Her process of creating the graphics for @TheBlackEnneagram
• Her journey of getting into Berkeley Law with the help of her instagram account
• What inspired her to start her page and highlight black culture through the lens of the enneagram
• What the enneagram is and the core motivations and fears of each type
• Dayo’s experience as a type 1 and her biggest lesson
• How she’s reclaimed her Christian faith from the limiting box that others created
• The importance of “chewing the meat and spitting out the bones” in your relationship to faith, spirituality and life!

We Mentioned:

• The Road Back To You by Ian Morgan Cron and Suzanne Stabile
• Truity Enneagram Test – Find out your type!
• Nine Types co Self Typing Guide
• Procreate on iPad
• Brandi Miller from Reclaiming my Theology podcast
• Arielle Estoria
• “Changes That Heal” by Dr. Henry Cloud

Connect with us!

• @TheBlackEnneagram
• Ease and Grow Instagram
• Ease & Grow Suggestion Box - Suggest a topic or give us feedback!
• Ease and Grow website

Thanks for listening! ❤️

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In this episode, I share a breakthrough I recently had in therapy and realizations around my pattern of avoiding things (super enneagram 9 vibes). I give tips for how to spot your own sneaky patterns that are sabotaging your goals and give encouragement to face things head on in your life and relationships.

Mentioned:

• Laird Superfood Instafuel
• My personal ig: @sikadee
• Ease & Grow Suggestion Box (tell me what you want to see on the show!)
• The Road Back to You by Ian Morgan Cron and Suzanne Stabile
• Episode 6: Love in the time of Quarantine with Kimberly Cabot
• @HandelGroup Instagram
• Armchair Expert podcast with Amy Poehler

Connect with us:

• @Easeandgrowpod Instagram
• Ease & Grow online home: www.brightlysika.com/ease-and-grow-podcast

Thanks for listening! ❤️

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In today’s episode, Sika sits at the mic solo to catch up about valentine’s weekend and share about a recent emotional breakdown she experienced. She touches on being an enneagram 1, perfectionism, productivity shame & sadness shame, pandemic fatigue, and some self-care tools that helped her out of it. Hope you’re taking care of yourselves! Full shownotes: https://rb.gy/2psyld

Mentioned:

• Enneagram 1
• To All the Boys I’ve Loved Before: Always and Forever
• Episode 6: Love in the Time of Quarantine with Kim Cabot
• Black Girls Heal podcast - #45 Understanding and Honoring Your Trauma Response
• Emma Chamberlain “Recovering from a Meltdown” Youtube Video
• The Nap Ministry Instagram

Connect with us!

• Ease & Grow Instagram: @Easeandgrowpod
• Ease & Grow online home: www.brightlysika.com/ease-and-grow-podcast

Thanks for listening! ❤️

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In this episode, I chat about love & dating with my Life Coach from the Handel Group, Kimberly Cabot. We of course touch on how to find and keep love during quarantine but we also touch on Kim's recent dating experiences as a divorced, soon-to-be empty-nester. I share my experiences with people pleasing and setting boundaries, we talk about how love is so closely tied to self-worth and the games we all play on dating apps, and Kim gives us ideas for how we can incorporate more love into our lives while hitting pandemic fatigue. Here’s your Valentine’s day love potion! Full shownotes: https://rb.gy/vyzlun

//InnerU Love Quiz: How’s your love life? Find out with the Love, Sex & Dating Quiz from Kimberly Cabot at Handel Group. Answer honestly and the “LSD Quiz” will give you a good idea of exactly what kind of trip (fun, colorful, or long strange) you’ve actually been on when it comes to relationships. Get started at: http://bit.ly/easegrow-CRQ

//Social Media Detox: Bring presence to your scroll during my Social Media Detox Week Experience from Feb. 21 to Feb 26. Sign up here: https://mailchi.mp/d9d36445b872/socialdetoxweek

//Coupon Code: Sign up for buzzsprout with my referral link and get a $20 amazon gift card! - https://www.buzzsprout.com/?referrer_id=1467934

We Discuss:

• Handel Group’s approach to love & dating during this pandemic
• Why we settle for less than we really want in love
• My “bad trait”: People pleasing and how it’s secretly not so nice
• The self-sabotage that comes from hitting our upper limit of love and joy
• Advice for singles and those in committed relationships to find and keep love during quarantine

We Mention:

• The Big Leap by Gay Hendricks
• Mark Groves Instagram
• Necklace jewelry pieces from Out of our Mines
• John Mulaney's Ask A Grown Man Youtube Video
• Dan Savage Lovecast
• Grease
• Seven Principles of Making a Marriage Work by The Gottmans
• NorCal Dick Taylor Chocolate – Seasonal raspberry vanilla dark chocolate

Connect with us

• Kimberly’s Instagram: @Kcabot72
• Kimberly’s email: kimberly@handelgroup.com
• Ease & Grow Instagram: @Easeandgrowpod
• Ease & Grow online home: www.brightlysika.com/ease-and-grow-podcast
• Online: www.handelgroup.com/
• Instagram @handelgroup
• Facebook: @HGLifeCoaching

Thanks for listening!

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In this episode, I chat with social media expert, Portia Obeng. She gives us an inside look into a day in the life of a social media manager, tips for keeping our sanity with social media, encouragement to level up our LinkedIn game and "act like a lady and think like a white man," and she entices us all to experience Ghana, her favorite place in the world, with her asap! We cover all of that and so much more. Full shownotes: https://rb.gy/eimnt3

//Social Media Detox: Bring presence to your scroll during my Social Media Detox Week Experience from Feb. 21 to Feb 26. Sign up here: https://mailchi.mp/d9d36445b872/socialdetoxweek

//Coupon Code: Sign up for buzzsprout with my referral link and get a $20 amazon gift card! - https://www.buzzsprout.com/?referrer_id=1467934

We mention:

• Canva Graphics
• HabitBull app
• Maya Elious: @mayaelious
• Myleik: @myleik
• Tatiana O'Hara: @_tatianaohara
• Erin White: @erinondemand
• Kierra: @missunconventional_
• Natasha: @shinewithnatsha
• Glo Atanmo: @glographics
• Ghanaian dish: Omo Tuo
• Mantras for love albums: Toni Jones, Beautiful Chorus, and Geminelle
• DC pound cake – from the “Scratch” stand at the RFK Stadium Farmers Market
• Shine app founders podcast episode
• Duane Caleb's album
• Crowned Affirmations album
• The Alchemist
• The Body Keeps the Score
• Fiction books by Jasmine Guillory
• Tuesdays with Morrie

Connect with us!

• Portiaobeng.com
• Linkedin.com/in/portiaobeng
• Ease and Grow Instagram
• Ease and Grow website

Thanks for listening! ❤️

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In this episode, I chat with expert astrologer, musician, and writer, Camille Michelle Gray about how to use astrology as a tool for self-growth. She shares how she got into astrology and decided to become an astrologer, how she integrates it into her life, how it can show us our areas of ease and growth, what all the different planets signify, what a saturn return is, and she gives tips for how astrology newbies can use their chart to learn about themselves! Full shownotes at: https://rb.gy/fcbog8

Camille is a practicing astrologer from the Washington D.C. area with over 3 years of study and client-work. Her consults are a hybrid of left and right brain. They are steeped in the soulful concepts of Evolutionary Astrology and are informed by the technical techniques of Hellenistic/Traditional Astrology.

Listen through the end for a special offer for Ease & Grow listeners to get a discount from booking a reading with Camille! You’ll be itching for one after this episode.

We Mention:

• Enneagram type 1w9 and 1w2 (*mentioned during intro)
• The Secret Language of Birthdays (*the Birthday Book mentioned)
• Look at your chart: Astro.com and astro-charts.com
• You Were Born For This by Chani Nicholas
• Astrology for Real Relationships by Jessica Lanyadoo
• The Astrology of You and Me
• Astrology for Dummies by Rae Orion
• Camille recommended Astrology apps: Time nomad, Time passages, The Chani App
• My recommended apps: Co-star app, The Pattern app (*this is the app I meant when I said “passages”)
• Moon journals
• See full show notes for Camille’s tactical tips for integrating astrology into your life
• The Inner Sky by Steven Forrest
• Camille's favorite twitter follows for astrology: @chaninicholas, @jessicalanyadoo, @thestrology_, @chrisbrennan7, @themeccanism

Connect with us:

• Camille’s Website: https://camillemichellegray.com/
• Camille’s IG: @millymichelle
• Camille’s Twitter: @millymichelle
• Ease & Grow IG: @easeandgrowpod
• Ease & Grow website: www.brightlysika.com/ease-and-grow-podcast

Thank you for listening! Don't forget to subscribe!

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In this fun bonus episode, I chat with two dear friends about our favorite shows we each watched while shut inside last year due to the pandemic mandated quarantine! This is a fun listen to kick off your weekend and get new show recommendations. Full shownotes: https://rb.gy/t0vph7

These two guests have been my virtual quaranTEAM, John from episode 1 and my friend Erin who I've known since high school. We share our favorite shows and make a case for what we liked about them and why you should give them a watch. It worked out that we each had some overlap but also some favorites that the others didn't know about. So, if you’re looking for show recommendations, you’re going to get a wide variety!

Check out the full shownotes on the ease and grow home: https://rb.gy/t0vph7

• Insecure (17:28 mark)
• Insecure men ranked article
• Dave (29:18 mark)
• I May Destroy you (36:30 mark)
• Selling Sunset (44:28 mark)
• Four weddings and a Funeral and Never Have I Ever (51:05 mark)
• Love Island UK (53:15 mark)
• Queen's Gambit, Cheer, Emily in Paris (55:24 mark)
• Love, Victor (56:10 mark)
• House Hunters & Indian Matchmaking (57:12 mark)
• Succession ( (59:20 mark)
• Ramy (1:00:22 mark) (spoiler inside)
• How to with john Wilson (1:01:44 mark)
• Betty (1:02:34 mark)
• Ramy again (1:05:02 mark)
• Spoiler! Love island UK Season 5 (1:11:00 mark) (spoiler inside!)

Connect with us and don't forget to subscribe for more!:

• Erin's blog: Mytrialanderin.com
• Erin's IG: @Erinagall
• John's Twitter: @johnkdargan
• Find John on Episode 1!
• Ease and Grow IG: @easeandgrowpod
• Ease and Grow Home

Thanks for Listening!

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In this episode, I share how I spent my holiday break and share the key learnings that I uncovered during my end of year reflecting and 2021 intending. I share some of my responses that I found powerful (like what was my biggest lesson? and what did I learn from my challenges?) and how those will inform my 2021. I end with tips and resources for you to do your own New Year's ritual to gain clarity as you embark on taking brave steps towards your big goals in 2021. - Full show notes at https://rb.gy/lun9u6

We mentioned:

• Year Compass
• Rachel Hollis calendar audit podcast episode
• Desire Map by Danielle Laporte
• Career Contessa (latest newsletter)
• Warm Soul Spotify Playlist for study vibes
• Ease and grow instagram - @easeandgrowpod #easeandgrow
• Ease and grow online home – www.brightlysika.com/ease-and-grow-podcast

If you try this ritual or another New Year ritual, take a picture and tag @easeandgrowpod or use #easeandgrow so I can cheer you on! I'd love to celebrate you. 🥳

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In the first episode of Ease and Grow, you’ll get to know me! I’m in the interviewee seat as my sweet and flattering dear friend, John, asks me questions about my background, what I do, how I got into podcasts, and so much more.

Full shownotes at: Ease & Grow Podcast home - https://rb.gy/d6rqi4

We mentioned:

• Unf*ck Your Brain podcast
• Anna Faris is Unqualified podcast
• Oprah’s Super Soul Conversations podcast
• Help Me Be Me podcast
• Dear Sugars podcast
• Tiny Beautiful Things by Cheryl Strayed
• Hello Twenties podcast by Yuan Qiu
• The Life Coach School podcast
• Romanticize Your Life blog post

Connect with us and don't forget to subscribe for more:

• John's instagram: @johndarganvideo
• John's Twitter: @johnkdargan
• The pod instagram: @easeandgrowpod
• Read the shownotes at Ease & Grow podcast website

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Welcome to Ease & Grow! The podcast for mindful millennials who are figuring out ~adulting~ and longing for self-growth in life, love, and everything in between. I'm your host Sika and I can't wait for us to learn, grow, and cultivate joy together. 

Tune into this trailer to learn more about me, my vision for the pod, and the top categories that I plan to cover in the episodes to come.

Together we're enjoying the journey and rising above the grind.

Follow along on instagram for episode deets and further discussions @EaseandGrowPod and learn more about me on my blog www.brightlysika.com.