Little Drops of Mindfulness by Katara: Recent Episodes
Katara Moves
Most of us were handed a period-tracking app and told that was the same as knowing our bodies. It isn't. In this episode, I sit down with Sabrina Nowicki, co-founder and CEO of Cyclisity — the fertility awareness app built as the companion to the beloved book Taking Charge of Your Fertility, written by Sabrina's aunt, Toni Weschler.
We talk about what the fertility awareness method actually is, and why your cycle deserves to be treated as a vital sign — a real window into your overall health, whether or not you ever want to become pregnant. Sabrina shares the tradition that started it all (an annual lunch with her aunt, every year since her first period), her own honest fifteen-year story with the pill, and how the same knowledge can help a woman trying to conceive and a woman trying to avoid it.
This one is for anyone who's ever felt like her body was speaking a language no one taught her to read.
In this episode:
- Why your cycle is the "fifth vital sign"
- Fertility awareness vs. predictive tracking apps
- The method for conception and contraception
- Informed choice, hormones, and the pill
- Charting through your late 30s, 40s, and perimenopause
- The role of a partner in women's health
About Sabrina
Sabrina Nowicki leads Cyclisity with an engineering and product design background, bringing the technical expertise and user-centered thinking critical to making Cyclisity a successful Fertility Awareness Method cycle charting app — and the official charting app of Taking Charge of Your Fertility (TCOYF). Cyclisity was also co-founded by Toni Weschler, MPH, the author of Taking Charge of Your Fertility, and was built from the ground up to mesh perfectly with the TCOYF knowledge base and approach to FAM.
Links:
- Cyclisity app: cyclisity.com
- Taking Charge of Your Fertility by Toni Weschler
Cyclisity is currently available in the US & Canada, with a worldwide launch on the way.
In today's episode, I sit down with Tracee Stanley — bestselling author, yoga nidra teacher, and founder of the Empowered Life Circle — to talk about her new book, Living Ritual: Infuse Each Day with Purpose and Spirit.
This conversation is for anyone standing in a chapter of transition — a fertility journey, perimenopause, a shift in career or relationships, or simply that quiet feeling that something is missing even when life looks full on paper. Tracee's work centers on "householders" — people with jobs, families, and full lives — and her core message is that you don't need a retreat, hours of free time, or perfect conditions to access something sacred. You only need to learn to see what's already there.
We talk about:
— Why so many successful, accomplished women still feel like something essential is missing
— Tracee's own story: her years as a Hollywood film producer, and the moment she realized her life had to change
— The difference between a habit and a ritual — and why presence, not time, is the only real ingredient
— Micro-rituals: small, doable practices you can weave into an ordinary day, from how you wake up to how you pour your morning coffee
— Liminal space — the pause between the inhale and the exhale, between who you were and who you're becoming — and why learning to notice it changes everything
— Menopause as initiation: Tracee's beautiful reframe of a transition our culture rarely honors, including her own experience with hot flashes, sleep disruption, and letting go of shame
— Why ritual matters most in uncertain seasons of life, and how to mark transitions our culture no longer marks for us
— Permission — to rest, to slow down, to give yourself grace through every season of becoming
This conversation isn't about adding more to your plate. It's about noticing the sacred that's already woven into your ordinary day — the doorway, the cup, the breath, your own body.
Get the book: Living Ritual by Tracee Stanley
https://read.macmillan.com/lp/living-ritual-9781649634573/
Follow Tracee:
Website — https://www.traceestanley.com/
Instagram — https://www.instagram.com/tracee_stanley
This one is for you if you know that it's been a while since you tended to that sadness, frustration, shame, fear. Doing that requires courage and enough inner resources, feeling rested enough to handle the potential heaviness. And I can't overemphasise how often a practice like this creates a sense of lightness, release. I invite you to try it. And at any point, if it feels too much – pause it. You can always return when there is a bit more inner resources, capacity to feel what words can't describe. The main ask – is kindness towards this very experience, this very You who is in the midst of it.
you can always reach out back to me if you feel you need a little more guidance. If you feel you can't do it on your own.
Warmly,
Katia
Second practice episode of the Fertility Series where I teach you to use the power of your breath. Well-researched breath-work exercise with the goal to communicate to your nervous system that You are safe. It always works. Because it's physiologically imprinted into how we function.
Come back to this practice every time when there is something important ahead of you. Something that makes you feel small.
Let the breath in.
Always release fully.
No holding.
This is first practice episode specifically with fertility theme in mind.
Many of my clients share that the hardest thing for them is to fall asleep and feel recovered. When thoughts arouse imagination. When body is wired but tired. Yoga Nidra (or Non- Sleep-Deep-Rest) is something that you can do before bed, or in the afternoon, on in the airport. The idea is to create conditions for deep rest. You may fall asleep by the end of it. Or maybe you'll just drift between sleep and wakefulness for a couple of moments. And this counts, trust me.
We know that we 'should' relax. But relaxing isn't a switch. So knowing it, and trying – often makes us feel worse. This practice is not a switch either, but it's an invitation to notice your body breathing and feel supported for just this very moment.
This week, I sit down with Maayke Ruyffelaere, bioengineer and founder of MAIWE,a skincare brand that grew out of her own decades-long battle with reactive, acne-prone skin. We talk about what's wrong with the skincare industry today — and why fewer, better products often beat a 10-step routine.
We cover: the skin barrier and how it gets damaged, the link between hormones and skin health, what "fragrance-free" really means, and how to choose skincare with intention instead of noise.
MAIWE is now available at SKINS Amsterdam (since June 8th, 2026) and online.
Website: maiweskin.com
Instagram: @maiweskin
What if the missing piece in your health journey isn't one more protocol to follow — but finally claiming the right to slow down.
In this episode I sit down with Stefanie Klaver, founder of Klaever Health, a holistic health coach whose approach to healing is unlike anything I've come across before. Over more than a decade of working with clients — and through her own personal crisis of losing everything — Stefanie has developed a method built on one radical premise: you are not broken.
We talk about what it actually means to heal by doing less, why your symptoms are not your enemy, and how the body, when you stop long enough to listen, already knows what it needs. Stefanie also walks us through her unique Attunement method — 15 minutes of silence at the start of every session — and shares some remarkable client stories that will make you look at your own body very differently.
In this episode we cover:
- Why "you are not broken" is the most important thing Stefanie's clients need to hear
- The yin-yang imbalance at the root of most chronic symptoms — and why we're collectively yin-deprived
- How doing all the right wellness things can itself become a form of avoidance
- What Attunement is, how it works, and why 15 minutes of silence can change everything
- The woman whose debilitating period cramps disappeared after one honest conversation with her partner
- Fertility beyond conception — tapping into creative energy on the journey
- Why state matters more than form (yes, even with food)
- How to build trust with your body in just five minutes a day
Mentioned in this episode: The Spiritual Child by Dr. Lisa Miller
Connect with Stefanie: Instagram: @klaeverhealth Website: klaeverhealth.com
What if the reason you haven't found the relationship you want has nothing to do with not being ready — and everything to do with the stories you've been told about what ready even means?
In this episode of She Thrives, I sit down with Lennart Klipp — psychology-based life and relationship coach, based between Amsterdam and Los Angeles, and relationship expert on the Dutch version of Married At First Sight — for a conversation I've wanted to have on this show for a long time. We talk about love. Real love. Not the Instagram version.
We get into why so many self-aware, successful women keep finding themselves in the same dynamics with different people. Why the high bar and the comfortable solitude can feel like independence but sometimes function as protection. Why the self-help industry's promise — work hard enough on yourself and you'll be free from pain — is not only unrealistic, but can quietly make you feel more broken than when you started.
Lennart brings something rare to this conversation: the belief that your patterns aren't problems to fix. They are intelligent responses to real experiences. And that is a very different place to start.
We also talk about the pendulum of self-love — why you are not meant to feel confident and open every day, and why for women, something as real as a hormonal shift can make the exact same situation feel completely different on a Tuesday than it did the week before.
This one is for the woman who has done the work, read the books, knows herself reasonably well — and still wonders why love feels harder than it should.
In this episode:
- Why busy, successful women struggle to prioritise connection — and what's really underneath that
- The "good enough" partner question — and why perfection is the wrong standard
- Masculine and feminine energy, polarity, and why none of it is as simple as we're being told
- The pendulum of self-love and why you will never permanently arrive
- What it actually takes to meet someone worth meeting — in a world of apps and full calendars
- Why your patterns aren't flaws — and what it looks like to gently update them
Connect with Lennart Klipp:
Website: lennartklipp.com
Instagram: @lennartklipp.
pcoming retreat: details at lennartklipp.com
My guest today is Koen Deurloo. He is a gynaecologist and surgeon at Diakonessenhuis, Utrecht, and one of the leading voices in the Netherlands on what humane, woman-centred surgical birth can look like. He is the pioneer behind the mother-assisted C-section — a method where the woman herself becomes an active participant in the birth of her own baby.
Discover the complexities of C-sections and why they are not a sign of failure. This conversation explores women's choices in childbirth, addressing myths and realities for expecting mothers.
Follow Koen on Instagram and LinkedIn
Check out his book: "Through the eyes of a gynecologist".
Share this episode with anyone who is preparing for birth today.
I'm sitting down with Oda Meiberg — a doula, shiatsu practitioner, and women's health educator based in Amsterdam. Over the past 15 years, Oda has worked closely with women across all life phases, from birth to menopause, drawing on Eastern bodywork traditions and Western somatic approaches. She's also been navigating her own perimenopause journey, which brings a particular honesty and depth to everything she shares.
In this conversation we talk about what it means to stop fighting your symptoms and start listening to them, why menopause is not a problem to fix but a phase that carries meaning, and how touch — specifically shiatsu — can support women in their 40s, 50s and beyond on a body, mind and spirit level. Oda also shares some simple self-care pressure points you can try at home.
Check out her website https://www.odacare.com/
and note these upcoming events:
31 May, live event in Amsterdam, A Menopause Gathering in a Women's Circle Setting
30 August, Live event, location will be announced: Let's Talk Menopause: Beyond Hormones, Into Meaning
3+10 September On-LIne 19:00-21:30 (ish): A Two-Evening Workshop: Deep Dive Into Menopause: What Is Really Going On In Me?
more info is on my website on my event page: https://www.odacare.com/events/
There is a particular kind of exhaustion that comes from holding everything together. The research. The planning. The optimising. The staying busy so you don't have to feel the thing underneath.
This practice episode is for the woman living inside uncertainty. The one on the fertility journey, month after month. The one preparing for birth and the identity shift that comes with it. The one feeling the ground shift in perimenopause and not quite recognising herself yet.
In this episode, Katia guides you through a short mindfulness practice specifically designed for moments of change and transition — when the future feels genuinely unknown and the urge to control everything is at its loudest.
You are not failing at uncertainty. You are human inside it.
What becomes possible when you stop gripping — and allow yourself to not know, just for a few minutes? That's what we explore today.
If you're a woman trying to understand your body — navigating fertility, hormones, perimenopause — you're in the right place.
I'm Katia Khomich — a fertility-focused yoga therapist and holistic health coach based in Amsterdam. She Thrives is the podcast where I have meaningful conversations on women's health. The goal is to help women navigate wellness trends and feel like they have information to act.
We cover fertility, hormones, perimenopause, mental health, and everything in between — the full picture of what it means to be a woman in your body.
Guests have included fertility specialist Dr. Natalie Crawford, Clue App founder Ida Tin, and best-selling writer Elena Brower.
New episodes every week. And if you're ready to go deeper — I also work with women 1:1 in Amsterdam and online. Find on Instagram @katiakhomich_
Hit follow, and I'll see you inside!
It often happens to me (And I am fairly convinced many will relate) – I am waiting in line, or for an appointment, I am bored, and I am on my phone, 'brain-draining'. Minutes of my life are waisted. And then – I am the one who claims that I have no time to meditate? Even though I know about all those benefits of this practice? Reduced inflammation, better subjective state of wellbeing. And so much more.
This practice is the tool I started to use more. It takes 9 breaths to bring back the 'control' over what I am consuming and what is truly useful and wise right now.
Try it. Share it with your friend.
Today my guest is Marieke Verkoelen – she is the founder of Moaie, a thoughtfully built supplements brand rooted in sustainability, science, and community.
She brings a unique perspective to the women’s health space—one that challenges fast-growth, profit-driven models in favor of slower, more intentional product creation.
We talk about:
Rethinking the supplement industry
What “thoughtful products” really mean
The missing link in women’s health
Navigating modern wellness culture
Building a brand without playing the game
Aging, beauty, and honesty
Please, check out Moaie website and their Instagram account.
It should not be complex and difficult. It should not feel like you have to stop your thoughts and achieve a certain profound state of mind. All we do is do nothing for a few minutes. What a relief. To sit back. And maybe for the first time in a while – become curious in your breath.
Let's begin now.
Today I’m joined by Inge Kormelink, CEO of Clínica Tambre — one of Europe’s most established fertility clinics, founded in Spain in 1978 and now a destination for thousands of international patients seeking more personalised and advanced care.
With over 15 years of experience in the field, Inge brings a rare perspective that combines leadership, innovation, and something deeply personal — her own journey with fertility. Under her leadership, Tambre has become known for working with complex cases and for its philosophy that the most advanced technology — including AI — should always go hand in hand with deeply human, individualised care.
In this conversation, we explore what fertility treatment really looks like today, how to navigate the overwhelming number of options, how to choose the right clinic, and why the future of fertility care is moving toward a more personalised approach — matching the right treatment to the right patient, at the right time.
Also, there is a unique opportunity to meet a doctor from Tambre Clinic – There is an event in Utrecht at the end of April (24–25 April) with Dr. Esther Moraga. People who are interested in discussing their situation in person and are open to travelling to Spain for treatment can meet the doctor for a 30-minute consultation. She will provide an initial assessment of how our clinic could help and answer the most important questions about treatment abroad.
This is The Practice I do most often. When an emotion overwhelms me, when I feel like I am about to explode and say something I might regret later. When I feel sad, anxious. This practice does not solve my problems. But it creates a new set point (a wiser state for me) to respond.
As women – we are emotional human beings. We have a lot to deal with at work, at home. We are caretakers and aspiring professionals. We also have those hormones that , yes, can also shape our emotional landscape. So what do we do? How do we avoid spiralling and making things worse, for us and for those around us?
Please join me here. Practice and learn what we do and how it works.
It does.
Today I’m joined by Caro Ritsma — a salary negotiation expert and founder of Hogersalaris.nl — who helps women understand their true (market) value and actually get paid accordingly.
Her work goes far beyond numbers. It’s about confidence, self-worth, and how we show up in the moments that really matter.
We discuss a lot of points, for example: do affirmations help to boost confidence? how do we negotiate a salary? what happens when they say no? The power of ambiguity, and so much more.
This conversation would be valuable to those who work in the corporate environment and to those who are self-employed.
Enjoy!
Meditation leads to calm and mental resilience. But meditation is often perceived as something that require a lot of effort and special conditions. Yet – we know that even while moving – you can practice the same 'muscles' of paying attention to the present moment, to sensations in your body, your breath and noticing thoughts that come and go. For many people it is the most easy 'entry point' in the mindfulness meditation practice. Sitting down for them is too overwhelming.
Take any activity you are doing on a regular basis (unloading a dishwasher, folding laundry, walking to the train station, picking up toys after your kids) and turn it into your moment of care and kindness, attention and awareness. Drop any expectations of feeling or being in a certain way. But believe that with every little timy moment of this kind of practice, you are layering foundation for your long term mental health.
Today's guest is Kasia Pokrop – a women’s health entrepreneur and advocate working at the intersection of wellbeing, education, and the workplace.
She is the founder of Mamamoon, a platform supporting women through pregnancy and postpartum, and the co-founder of 3mbrace Health, an initiative dedicated to improving women’s health across the three key life stages of menstruation, motherhood, and menopause.
In today's conversation we talk about the future of women's health, gaps and wins, involving men in conversation on women's health and why it is important to introduce women's health initiatives in the workspace.
Links to follow:
https://www.3mbracehealth.com/ and instagram page for all the updates and events
Kasia's linkedIn
mamamoonapp.com
If you work in health and wellness industry consider joining this weekend retreat .
This is the intro episode of 'bite size'
5 min a day, for 30 days. Consistent Mindfulness Meditation will lead to profound benefits for women's health:
reduced signs of depression
improved clarity of mind
reduced inflammation
Improved sleep
This series will be a 5 min practice with me to introduce (or re-introduce) mindfulness meditation in your routine.
Only 5 minutes of mindfulness practice a day will generate profound benefits for our mental and physical health. Better sleep, focus, reduced inflammation and overall sense of resilience and calm. In women's health – it is a key pillar that we often neglect. We can spend hours discussing supplements and exercise routines and forget that just 5 minutes of stillness and open awareness – can initiate conditions for better hormonal regulation.
I am starting 30 days of consistent practice.
Join me.
This is Part Two conversation with Dr. Deyo – a medical doctor with a special focus on menopause and midlife women’s health. Dr. Deyo works at the intersection of evidence-based medicine and whole-person care, supporting women through perimenopause and menopause helping women thrive in midlife.
In her clinical practice, she helps women understand what is happening in their bodies, make sense of their symptoms, and navigate medical options with clarity rather than fear.
In this conversation we talk about lifestyle and its role in women's health, especially when we talk about perimenopausal years.
Please follow Dr. Deyo on LinkedIn
I’m joined by Dr. Deyo Famuboni, a medical doctor with a special focus on menopause and midlife women’s health. Dr. Deyo works at the intersection of evidence-based medicine and whole-person care, supporting women through perimenopause and menopause helping women thrive in midlife.
In her clinical practice, she helps women understand what is happening in their bodies, make sense of their symptoms, and navigate medical options with clarity rather than fear.
This conversation is Part 1 of a two-part series on menopause. In this first episode, we focus on building a medical foundation and answering some of the most common — and often misunderstood — questions women have as they enter their 40s and beyond.
In our conversation Dr. Deyo mentions Greene Climacteric Scale (often also called the Green Climacteric Questionnaire).
It’s a validated, internationally used questionnaire designed to assess menopause and perimenopause symptoms and their impact on daily life.
online interractive version: https://www.menopause-stay-on-top.com/gcs-quiz
or download a pdf: https://lizearlewellbeing.com/wp-content/uploads/2021/02/The-Greene-Climacteric-Scale-PDF.pdf
Today my guest is Iris Josephina – an incredible woman who is dedicated to make holistic hormone health education accessible. She became known for
her expertise in menstrual cycles, cyclical living, making physiology easy to understand and using the menstrual cycle as a tool in business, establishing her reputation as a leader in the field.
Iris hosts an education platform, Cycle Seeds Academy, where she offers courses on cycle charting, hormone health, menstrual and cyclical wisdom, cyclical living for entrepreneurs and her signature Holistic Hormone & Cycle Coaching certification training.
She is also trained in Applied Quantum Biology which makes her perspective and approach truly unique and holistic.
Her podcast, The Inner Rhythms Podcast, focuses on exploring the menstrual cycle, personal development, spirituality, and running a business in alignment with your cycle. She has been featured in publications such as Yoga Magazine, Happinez, Wilde Vrouw, Allure, etc and appeared on reknown podcasts such as the Period Party.
Check out these links to learn more:
Learn how to chart your cycle: https://cycleseeds.plugandpay.nl/checkout/chart-your-cycle-37-mc
Waitlist for CYCLICAL: https://www.cycleseeds.com/cyclical-waitlist
Website: https://www.cycleseeds.com/
Instagram: https://www.instagram.com/cycleseeds/
Podcast: https://theinnerrhythmspodcast.buzzsprout.com/
This episode is for every woman, literary.
I never thought of pelvic floor as something I need to 'check' after my pregnancy and delivery. And thanks to my friend who had told me that it's recommended - I made an appointment and was very happy I did.
Today's conversation is about pelvic floor health.
I sit with Britt van Hees, Amsterdam based pelvic floor physiotherapist and founder of 1-Below, for a deeply informative and refreshingly honest conversation about pelvic floor health. Together, we unpack why symptoms like leaking, constipation, pain with sex, urinary urgency, and lower back pain are far more common—and far more treatable—than most women realize.
This episode is an invitation to replace shame with knowledge, tune into the body’s signals, and reclaim pelvic health as a vital part of quality of life at every stage.
Follow Britt online https://www.instagram.com/1below/
Make an appointment on her website: https://www.1-below.com/
Share this episode with your friend, sister or even your mother.
Today’s episode is one I believe every woman should listen to — whether you’re actively trying to conceive, preparing your body for pregnancy one day, or simply trying to understand why you don’t feel quite yourself.
My guest today is Amelie Van der Aa, a fertility nutritionist based in Amsterdam, and this is her second time on the podcast. Amelie works with women and couples who are trying to conceive, often after months or even years of unanswered questions, failed IVF attempts, or the quiet feeling that something is off — even when everything looks “normal” on paper.
In this conversation, we dive deep into chronic, low-grade inflammation — what Amelie calls a silent driver behind so many fertility struggles. We talk about how inflammation can show up in subtle ways.
If this conversation resonated with you here how to learn more:
-
follow Amelie in Instagram https://www.instagram.com/the_prenatal_nutritionist/
-
check her website https://www.goodnesst.com/about/
-
download a free e-book on 25 signs of silent inflammation https://subscribepage.io/25-signs
Welcome to She Thrives, and my guest today is Nicolette Lazarus – a founder and a Chief Connection Officer of Womanship – a B2B2C platform fuelling wellness entrepreneurs success and creating safe supportive community for women.
This conversation touches on many themes interesting not only to women who are pursuing health and wellbeing. But I think this conversation is going to be very interesting to health and wellness practitioners who are wondering how they can collaborate together more efficiently.
Follow Nicolette and Womansship – many cool things are coming.
This episode is a summary of what I often notice when working with women. These patterns of being or thinking – are so common, and yet often they can lead to feeling stuck, frustrated, confused and prevent desired change.
Reach out to me if anything resonated with you.
My guest is Morgane Leten –the founder of Guud Woman (www.guudwoman.com), a women’s supplement brand that has quickly gained a reputation for being both beautifully crafted and deeply grounded in science. Morgan created Hood Woman after witnessing how many women feel overwhelmed, under-supported, and often confused by the wellness industry. Her mission is to cut through that noise with products that are clean, thoughtful, and designed to actually support the rhythms of a woman’s life — from hormonal balance and energy to skin, mood, and overall vitality. What I love about Morgan is the blend of honesty and expertise she brings to the conversation: she thinks like a researcher, speaks like a friend, and approaches women’s health with both integrity and intuition. Today, we dive into her personal story, the philosophy behind Guud Woman, and what she believes women truly need to feel empowered in their bodies.
Follow her on LinkedIn or Instagram
and check out her book: Decode Your Cycle.
In this episode of the She Thrives podcast, I discuss the importance of women's health awareness and advocacy. No one can empower us more that we can do ourselves – and the first step to do is take time to document your symptoms. In this short episode I share recommendations how to prepare for a doctor's visit so that you are not dismissed. And personal objective documented information is the most empowering tool.
If you are in Amsterdam – below are a few links to check out:
-
private blood test lab https://curitt.health/, or Qualevita
-
events on Women's health by 3mbrace health https://www.3mbracehealth.com/
-
private clinic to explore options to support yourself during menopausal transition https://androidhealthclinic.com/ (Amsterdam)
-
clinic in Belgium, Gent – to consult professor Herman Depypere (website).
Today on She Thrives, I’m joined by the wonderful Sandra Guy — an acupuncturist, Traditional Chinese Medicine practitioner, and the founder of Heavenly Star Acupuncture (https://www.heavenlystaracupuncture.com/about). Sandra has a beautiful East-meets-West story and now she is supporting women in Amsterdam through some of the most transformative chapters of their lives — conception, pregnancy, emotional transitions, grief, burnout.
In this conversation, Sandra opens the door into the rich world of Traditional Chinese Medicine — a system that is thousands of years old, deeply poetic, but also profoundly practical. We talk about:
✨ How TCM actually works — meridians, qi, yin and yang, and why acupuncture affects not just the body but also our emotional landscape.
✨ Why the “word” was considered the highest form of healing in ancient China.
✨ Stress, fertility, and modern womanhood — including how emotional states show up in the body and how acupuncture supports regulation and resilience.
✨ What happens in a real TCM session.
and much more.
Chapters
00:00
Introduction to Healing Practices
02:51
Understanding Traditional Chinese Medicine
06:00
The Role of Communication in Healing
08:54
Personal Journey into Healing
11:56
Exploring the Philosophy of TCM
14:50
The Concept of Meridians and Qi
17:34
Yin and Yang: The Balance of Health
27:48
Understanding Acupuncture and Meridians
30:05
Common Complaints in Women's Health
32:01
The Acupuncture Session Explained
36:43
The Role of Belief in Healing
41:26
Emotional Regulation through Acupuncture
44:54
Yin Yoga and Its Connection to Acupuncture
48:14
Self-Acupressure Techniques
51:42
The Importance of Self-Inquiry in Healing
Short episode where you get to learn about and practice my favourite breathwork tool, and learn about my favourite prompt I use when journaling.
Thank you, and share with someone you know who might need it.
In this conversation, Haylin Neal – General Manager of When Nature Calls (Amsterdam) discusses her journey of disconnecting from technology to reconnect with herself, the philosophy behind wellness studio 'When Nature Calls', and the evolving role of psychedelics in mental health. She emphasizes the importance of community and social care in wellness, the unique experiences offered at her studio, and the future of wellness trends, including microdosing and adaptogens. The discussion highlights personal stories, the significance of curiosity, and the transformative power of kindness in leading a fulfilling life.
Check out When Nature Calls and book your experience with them:
Shop: https://whennaturecalls.nl/
Center for self optimisation: https://whennaturecallsbiohacking.nl/
And connect with Haylin Neal if you think there is an opportunity for partnership or co-creating something powerful together: https://www.linkedin.com/in/haylin-neal-096569200/
I teach this tool at least a few times a week. Because it works. Because I practice it myself. And I often find it easier than gratitude journaling.
This is a short episode where I share the tool and we practive together.
If you want to learn more – listen to this episode by Dr. Andre Huberman on Gratitude and Science of Gratitude Practice: https://www.youtube.com/watch?v=9gJLWk3W5GQ
There is so much information today on self-optimisation, practical tools and tips on how to achieve more, do more. This conversation is different. It redefines Action, and reminds us of the qualities of heart and mind that are of real value, and are at the root of our wellbeing.
Elena Brower is a bestselling author, artist, yoga and meditation teacher. Her wisdom is in her words AND in the pauses. This conversation can offer a template for your personal self-reflection, and the book Hold Nothing which has just been released and is available for order – can become offer template for contemplation, journaling, heart-to- heart conversation with those you love.
Here are some links to check out:
Link to order book Hold Nothing
Elena Brower website
Practice You Podcast hosted by Elena Brower
and there is an amazing way to connect with Elena Brower even deeper:
Attend a special Hold Nothing Workshop November 25th, 1030am-12pm ET.
Pre-order 3 books or more and you’ll receive an invitation to attend this ninety-minute workshop built on the book, blending asana, meditation and creation. Wonderful for all levels; fill out the Preorder Bonuses Form near the bottom of the book page and your name and email.
Elena will also host a retreat in May 10-17, 2026 in Broughton Sanctuary, Yorkshire, UK
Thank you!
I am glad that my perspective is changing, evolving and become more inclusive.
Stress management is very personal and often requires different strategy for different people. What works is what you do consistently, daily.
One 90-min workshop will create short term effect, will get you curious maybe, will show you what's possible, but will not create change.
Change comes with consistency.
If you feel like your anxiety levels are constantly high – ask yourself what is the one smallest thing you can do / not do, and stick to it.
In this conversation, Alicia shares her transformative journey from experiencing severe burnout to discovering her purpose in helping others connect with their bodies and heal. We discuss the signs of burnout, the cultural perceptions surrounding it, and the importance of nervous system regulation.
Alicia is a Somatic Empowerment Coach based in Amsterdam. She is also a Yoga Teacher, and nervous system educator who helps high-achieving, sensitive women move from burnout and self-doubt to calm, embodied confidence.
Through her coaching, retreats, and her 1:1 Flourish program, she’s helped women release stress, build unshakable self-trust, and create lives and careers that feel fulfilling.
Connect with her going to
www.aliciainspired.com
@alicia.inspired on Instagram
Radiant and Regulated Podcast.
Also check out this link: https://forms.fillout.com/t/pZnEBw3krqus – What’s Your Inner Power Type QUIZ: discover the unique way your nervous system responds to stress and leadership, and how to regulate, create, and lead with more flow, confidence, and ease.
00:00
Introduction and Name Origin
02:12
The Journey Through Burnout
05:10
Recognizing the Signs of Burnout
10:18
The Impact of Burnout on Life
12:38
Cultural Perspectives on Burnout
13:55
Understanding Susceptibility to Burnout
18:40
Recovery Process and Healing
21:51
Finding Hope and Moving Forward
26:32
Navigating Corporate Culture and Burnout
29:24
Tools for Recovery and Nervous System Regulation
35:14
Addressing Resistance in Healing
42:28
Spirituality and Personal Growth
48:27
Transformation and Finding Purpose
keywords: burnout, recovery, self-care, spirituality, personal growth, coaching, mental health, nervous system, women empowerment, emotional freedom technique
In this conversation, Francesca Lyon – a degree-qualified Naturopath & Medical Herbalist specialising in women’s health, hormones and fertility– shares her journey from New Zealand to Amsterdam and how she started to specialise in women's health, particularly – complex infertility cases.
She discusses the increasing interest in natural approaches to fertility and the complexities surrounding conditions like PCOS.
This conversation definitely has a hopeful outlook on the future of fertility treatments and the empowerment of women in their reproductive health journey.
Follow Francesca on Instagram @your_hormona_naturopath. Her website is http://flnaturopathy.com/.
00:00
Introduction to Francesca's Journey
02:17
The Naturopathic Approach to Women's Health
07:46
Understanding Natural Medicine and Its Impact
10:38
Exploring PCOS: A Personal Perspective
11:54
The Complexity of PCOS Diagnosis
19:43
Traditional Treatments for PCOS and Their Limitations
20:48
Reversing PCOS: A Naturopathic Perspective
23:05
Empowering Women: Low-Hanging Fruits for Health
25:09
Avoiding Common Pitfalls: What Not to Do
28:39
Navigating the Medical System: Resistance to Naturopathic Approaches
31:48
The Healing Power of Pregnancy
34:00
Understanding PCOS: The Importance of Proper Diagnosis
35:59
Investing in Your Health: When to Seek Help
38:59
The Future of Fertility Care: A Holistic Approach
44:20
Thriving Through Ovulation: The Key to Vitality
Those of you who know me – know that I love dancing, I love movement. And I was so excited to have Julia Eda Shemesh on this podcast.
Julia Eda Shemesh is teaching movement as medicine, as a language, as a tool to claim creative autonomy. She is a life-long dancer, but at some point she had to drop that identity – and become someone who is bringing women back home to their moving bodies as the source of their wisdom, power and freedom.
She does this via nature immersion retreats in the Italian Alps, group programs, and private mentorship. She creates and holds spaces where spontaneous, creative and self-healing forces emerge from women’s moving bodies.
We talk about birth, motherhood, somatic practices, movement and stillness, where do we even begin when we want to explore movement as medicine.
Please follow Julia on Instagram @jujueda, check out her website: https://www.movewithjuju.com/, email her julia@movewithjuju.com.
What comes next and how to work with her?
Making Moves (a 3-month group program)
Movement Medicine Mentorship (private 1:1 work) – can be online, just send her an email
Empower Your Nature (women’s retreat August 2026 Italian Alps).
Thank you!
My guest is Dr. Natalie Crawford – a double board-certified OB/GYN and Reproductive Endocrinology and Infertility specialist.
She’s a co-founder of Fora Fertility and host of the “As a Woman” podcast (Spotify). She is also a fertility and health thought leader on a mission to make fertility education accessible to women everywhere!
In this conversation, we go deep into topics every woman deserves to understand:
- Can you really “reset” your hormones — and what that actually means.
- Why tracking your cycle is more powerful than a single blood test.
- The role of inflammation, lifestyle, and stress in fertility.
And we talk about 'The Fertility Formula' – her book which you can pre-order now.
This book is about how fertility is influenced by the daily choices we make—far before we think about getting pregnant. Beautiful and empowering message, indeed!
Today I’m speaking with Dr. Naomi Gibson — a UK-trained Clinical Psychologist now based here in Amsterdam.
Naomi has over a decade of experience working in the NHS in the UK before relocating to the Netherlands in 2020, where she built her private practice supporting English-speaking parents and parents-to-be through the challenges of pregnancy, birth, and early parenthood.
In this episode, we talk about the challenges women often face on the fertility journey.
You can learn more about Naomi's work checking out her website https://drnaomigibson.com/
also her instagram profile https://www.instagram.com/drnaomipsychologist/
and linkedIn profile https://www.linkedin.com/in/dr-naomi-gibson-aa775b58/
I'm sitting down with someone whose work is reshaping how we think about menstrual health, gender equity, and the technologies that touch our bodies.
Maria Carmen has spent nearly a decade at the intersection of academia, business, and activism. She just submitted her PhD on social entrepreneurs breaking menstrual taboos, and this October, she's launching groundbreaking research on the ethics of AI in femtech at Vrije Universiteit Amsterdam.
We talk about:
- Defining Menstrual Health
- Patriarchy-Free Menstrual Education — dismantling myths, perfectionism, and fear-based messaging.
- Body Literacy.
- The Role of Society.
- Technology & Femtech — the promise and pitfalls of apps, wearables, and menstrual blood diagnostics.
- Cyclical Living.
- Contraception & Shared Responsibility.
- Education for the Next Generation.
I invite you to follow Marka Karmen on Instagram @periodswithmariacarmen – a Instagram profile promoting patriarchy-free, evidence based body literacy and menstrual education.
and her LinkedIn page – Maria Carmen Punzi through which it's possible to book a 30 minutes call with her to explore consulting or speaking opportunities.
I'm speaking with Suze Retera, a trauma therapist based in Amsterdam with a passion for integrating diverse healing modalities. She created a holistic approach combining Somatic Experiencing, Internal Family Systems and TRE® with Orthomolecular therapy.
With a Master of Science (MSc) in Psychology and years of professional and personal experience, she brings together body- and mind-centered therapies to facilitate deep and lasting change.
Having navigated her own journey with early life challenges and how they shape behavioural patterns and physical health later in life, Suze understands firsthand the importance of addressing both physical and psychological dimensions in healing. Her work emphasizes the healing potential of embodying insights. Moving beyond cognitive understanding to create real shifts in behaviour, health, and overall well-being.
She is also a founder of Global Flow Retreats and Oil&Ohm Body Oils. Yoga & Yoga Nidra teacher for teachers and therapists in training.
She brings a beautifully holistic approach to healing and personal growth. Suze works with Internal Family Systems therapy and has a deep understanding of trauma-informed care, helping people reconnect with their bodies and navigate the complex relationship between mind, body, and spirit.
In our conversation, we explore some profound questions: What happens when our well-honed coping mechanisms—like the drive to control and achieve—suddenly stop working? How do we distinguish between who we truly are and who we became in order to feel safe? And perhaps most importantly, how do we begin the journey back to ourselves?
Also, I invite you to check out her website: https://www.suzeretera.com/ , and follow her on Instagram https://www.instagram.com/suze_retera/
Today’s conversation is with Amy Maxwell – a Founder of Oracley, a guided healing space in Amsterdam. And at Oracley the emphasis is made on emotional wellness.
Amy is a certified hypnotherapist, energy & sound healer from the UK.
And she is an extremely relatable person – she shares her own story, we talk about the concept of healing and awakening, manifestation and so much more.
I think this conversation will be useful if you‘ve had a burnout, if you are going through a difficult chapter in your life, if you are searching for answers and trying various tools and modalities, and in general if you interested in the ideas around personal transformation and growth.
Check out Amy's instagram profile and follow her there: https://www.instagram.com/amyloumaxwell/
Also her profile in LinkedIn:
https://www.linkedin.com/in/amy-maxwell-1091a220/
And I invite you to look at two retreats that are coming up in 2026:
Self-Healing Retreat in South Africa – 22-27 January 2026
Alchemy Of The Elements in Joshua Tree, US – 30 March -3 April, 2026
We now have more information than ever. There’s almost no excuse anymore for not knowing the basics about our cycles, contraception, PMS. Information is power. It helps us advocate for ourselves, ask better questions in the doctor’s office, and feel more in control.
But here’s the paradox: more information doesn’t always mean more clarity.
You can order a blood test at home and find out your thyroid levels or your ovarian reserve… but then what? Do you know how to interpret those results?
And that’s why I’m so excited about today’s guest.
Sarita Stefani is the co-founder of Amilis, a company guiding women toward the best paths in reproductive healthcare. Amilis bridges the gap between women and reproductive health specialists, helping them take control of their fertility and feel truly supported every step of the way.
We talk about her journey, her mission, and what the future of reproductive healthcare could look like.
Check our https://www.amilis.co.uk/ , and follow Sarita on LinkedIn.
Not a single day goes by without me seeing a new retreat being promoted. Retreats are booming, and the wellness travel industry is only expected to keep growing.
In this episode, I sit down with Barbara den Bak — a thought leader on the topic of travel & wellness. She’s the founder of Kaer, a transformational travel company on a mission to help people reconnect with themselves, others, and the world around them. Barbara is redefining what a “retreat” can be — going far beyond just a 'Yoga Retreat'.
We explore the rise of women’s health retreats, what we’re truly seeking when we sign up for a retreat, the meaning of social wellness, and so much more.
Check out the next retreat created by Kaer – "Find Your Roar".
Follow Barbara on LinkedIn – she often writes her insightful reflections on the wellness and travel industry.
And finally, highly recommend this book by Rick Rubin – "Creative Act"
Thank you!
This conversation left me feeling inspired. It also reconfirmed everything I knew about the value of looking at our health (and prevention) from a 'What do I truly need' and 'What am I unwilling to feel' questions?
I speak with Roos van Monsjou. She is a Board Certified Health & Wellness Coach for Health, Longevity & Peak Performance. Ph.D candidate in Lifestyle Medicine.
She is also a health angel at Qualevita – a Preventive, integrative & anti-ageing medicine clinic in Amsterdam.
Enjoy!
Katia
This is not your usual conversation about menopause. We will not talk about supplements, tips and tricks that will spare you from all the hard moments. This episode is a lot about common sense and the beauty of being a woman.
Marie-Fleur is a menopause empowerment mentor who is helping women to turn menopause into a powerful new chapter.
Her website is www.houseofmenopause.nl, she is the author of De Transfer - a guide to help men better understand Menopause.
Thank you!
Curious to hear your opinion. So please reach out to kkhomich@gmail.com or kataramoves@gmail.com
This is a solo episode where I reflect on some social media recent narrative trends in the context of health and wellbeing.
Yet another personal fertility story. This time – we speak with Anna Christie, co-founder and Chief Commercial Officer of Flouria Health, a company on a mission to redefine how women access healthcare.
This episode will speak to anyone thinking about getting pregnant, currently trying to conceive, or simply seeking connection through shared experience. I personally find it so grounding and reassuring to hear the real, raw stories of other women on this journey.
Also, today it’s three of us – Matilda – the founder of Mind and Womb – is my co-pilot today!
Please, check these links to learn more about the mission of Flouria Health:
- Website
- Newsletter
Today I share my conversation with Maria Bordallo – a psychologist, certified Aware Parenting instructor, and a mother. Maria founded Mamamaria to help parents prepare for and navigate the journey of parenthood, with a focus on healing childhood wounds and building strong, loving bonds with their children. What a beautiful mission.
In our conversation Maria shares her personal story. We also talk about what dysfunctional family is and how to identify it, about the role of community and how the whole world of parenting is becoming yet another 'market' to sell something to. While Maria wants to create something much more profound and deep – an event, BBABBY Fair, meant to bring us back to the core and redefine how we approach parenting.
Takeaways:
- True happiness comes from within, not external validation.
- Crisis often leads to significant personal growth.
- Understanding family history is crucial for self-awareness.
- Health issues can serve as wake-up calls for change.
- Addiction patterns often stem from family dynamics.
- Parenting requires emotional awareness and self-understanding.
- Community support is essential for new parents.
- Involving fathers in parenting is vital for family health.
- BBABBY fair as an attempt to redefine an approach to how we approach parenting
Please check out this link if you want to learn more about BBABBY fair which will take place in Amsterdam on June 28th.
https://equals.nl/event/bbabby-fair/
And check out the website of MamaMaria
https://www.mamamariacoach.com/
This time I sit down with Matilda Rosengren to share our personal fertility journeys. Matilda is a founder of Mind and Womb – a holistic platform for every woman trying to conceive
www.mindandwomb.com
Our stories represent what a lot of women might be going through – Endometriosis and PCOS.
We also share that She Thrives will partner with Mind and Womb – so we will welcome more expert-guests on the topic of fertility and reproductive health in general.
I invite you to join me for this inspiring conversation with Ida Tin — a visionary who is helping reshape how we think and talk about women’s health.
Together, we go beyond the world of tech and dive into what it truly means to live in a woman’s body, the journey of motherhood, the evolving role of men, and how all of this connects to the future of our planet. It’s honest, thoughtful, and full of insights I’m excited to share with you.
Please check 29 blog posts Ida wrote and posted on LinkedIn: https://www.linkedin.com/posts/idatin_dear-men-the-next-29-posts-will-be-for-you-activity-7239166713005551617-1hvL?
You can also find them on Ida's substack: https://substack.com/@femtechassembly
This conversation is with Azucena Cuijpers. She worked as a GP for over a decade. In 2020 she decided to follow her heart and founded New Women's Health Practice. Today she is helping women to find both cure and healing using a much more holistic approach.
This conversation is a perfect starting point for everyone who is looking into ways to start approaching health in a more intentional way.
Learn more about how she works on Azucena's website https://newwomenshealth.nl/en/
Who does not want to have a glowing skin for as long as possible?
Skin care is a huge industry. No wonder we often get lost in too much information, feeling confused and disempowered.
The goal for this episode is to make it simple, actionable and hopefully inspiring.
I sit with the founder of Just Skin Clinic in Amsterdam Jannike Staring who helps me to simplify some of the principles around skin care.
Check out JustSkin.nl and maybe book an appointment directly with Jannike.
In this conversation I sit down with Sonia Chowdhury – a Certified Nutritional Therapy Practitioner (NTP).
There is no doubt that the health of our gut is extremely important for our health. Yet – we do we even begin?
In this episode we try to simplify gut health and how you can start taking first steps towards supporting it.
Questions we touch on:
– what defines a healthy gut
– what do we often miss when we are trying to improve our digestion
– what is a healthy microbiome
– what 'weakens" a healthy microbiome and what supports it
– we touch on gluten and lactose intolerance
and so much more
Consider following Sonia on Instagram @eatlovethrivewellness , and consider subscribing to her newsletter : https://www.eatlovethrivewellness.com/
Thank you!
Esther is a co-founder of BBB Health Boutique in Amsterdam (and 7 more locations) which has been around for 16 years!
It is a women's only health club, and it is thriving!
In this episode I reflect on my conversation with Esther : trends in the fitness industry, community, importance of relaxation, holistic approach to exercising, movement for people after 40, and inner beauty.
Check out https://bbbhealthboutique.nl/
and their instagram :@bbbhealthboutique
In this episode I reflect on my conversation with Jo Sarah – a founder of Umaversity –the largest platform & community in Amsterdam dedicated to educating and empowering women in the area of sexual wellness.
If you want to improve or address your sexual health and life – consider checking out future events of Umaversity at their website : https://www.umaversity.com/ and follow them on Instagram https://www.instagram.com/umaversity/?hl=en.
Also, consider checking out these podcasts on the topic:
A podcast by Umaversity – https://www.umaversity.com/podcast
A conversation with Dr. Rena Malik on the topic of women's sexual health: https://podcasts.apple.com/nl/podcast/the-mel-robbins-podcast/id1646101002?i=1000658860645
Thank you!
Today we talk about movement – DANCE, and its effect on mental and emotional health.
I sit down with Daniela Lopez who shares her personal story and how ecstatic dance has supported her through the period of deep grief.
We also talk about how dance can support you if you are expecting a baby and preparing for birth.
Follow Daniela on Instagram: https://www.instagram.com/danielamlopes/?hl=en
And check out her channel on YouTube where you can learn so much about ecstatic dance as a form of free movement, self expression, mindfulness and so much more – https://www.youtube.com/@MimooEcstaticDance
Amelie is a nutritionist for pregnant women and women who are only considering to start a family. She is based in Amsterdam and is passionate about educating women to make wiser choices around food.
During this conversation we explore myths around nutrition during pregnancy, principles around good meal, what is 'whole foods', sources of protein, hidden sugars and more.
Check out Amelie's website https://www.goodnesst.com/ for more recipes.
Connect with Amelie on Instagram : https://www.instagram.com/the_prenatal_nutritionist
Here is also a link to an image that explans "nova classification'. It may help you navigate isles in the supermarket and aim for buying only products that fall into class 1-3.
https://www.researchgate.net/figure/Spectrum-of-processing-of-foods-based-on-the-NOVA-classification-The-figure-provides_fig1_355481122
My personal goal is to curate and select most credible and experienced guests for this podcast, who are based in Europe or even Amsterdam. Lizette Scialom, in my opinion, is one of them. She is a functional nutritionist, working on the team of functional doctors who are on a mission to build the healthiest community in Europe!
This first guest episode is like 'setting the stage' for this podcast, where I reflect on our conversation with Lizette: integrated approach to health, future of medicine and some of the simple steps to take towards bigger goals.
Links you may consider to check out:
https://www.instagram.com/lizettescialom/
https://www.instagram.com/turi.health/
A short intro of the new version of this podcast.
I aspire to make it into a go-to place for women who want to gain more confidence over their long term health and be better at navigating often misleading wellness trends.
Stay tuned!
And click 'Follow' to be notified when the new episodes come out.
You can make this exercise even shorter than 10 min.
Here – I am guiding you through it, but once you know the steps, the algorythm – you can do it in 3 minutes to.
This practice is great before having to do work. Or when your head is spinning, and you just feel confused and lost in too much information.
I hope you find it useful.
Give this podcast an up to a 5 start review, if you enjoying it.
It will mean a world to me.
Thank you!
In the world so full of information, we get to know so many facts and stats. But we do risk to lose this one thing we call clarity. And then, despite knowing so much, we get so confused and so unable to make a decision.
In this short message I am just trying to remind all of us the value of creating conditions for.... yes, clarity. It's not difficult. But it does require an effort.
We always know the truth, but we can get so good at lying to ourselves.
Thank you for listening.
Give this podcast up to a 5 start review, if you find it insightful.
In this 11 minutes episode you will learn a bit more about the optimal way of breathing, which ideally should become your default way of breathing in daily life.
Many of us already breathe this way, but many have patterns of breathing high in the chest, or holding the breath all together for a few seconds, especially when they are focused or stressed.
In this episode I share my personal perception around what it feels like to be pregnant second time.
I also reflect on the beauty of not knowing even when you know.
This podcast may provoke some thoughts around how to approach information around child birth and, hopefully, will inspire you to approach meditation practice with an additional motivation.
I am sharing my personal story and offering a perspective on transition that is happening after the birth of the first child.
The best thing that can happen to a human– is another human.
Yet sometimes we may feel isolated, lonely.
The longer isolated we are – the more introverted we become. Our skills for pro-social behaviour weaken. We are less likely to reach out to a friend, or engage in a conversation with a stranger.
Let me share with you a simple strategy you can integrate into your daily life that will help feel connected to the world and will protect your emotional health during periods of isolation (ex, during postnatal period).
In this episode we talk about one of the most important skills for our mental and emotional resilience and how to strengthen it.
Check out Dr. Lisa Miller – her books and or her ted talk https://www.lisamillerphd.com/
Worry is a work of pregnancy.
But how can we worry wisely? This episode is an opportunity to reflect on the feelings of worry and how can we approach them?
Check out this episode as well to practice mindfulness of thoughts: https://www.buzzsprout.com/1440697/episodes/12484453
In this episode I am trying to understand what stands behind all those 1st trimester symptoms of fatigue, nausea, emotional vulnerability. Seems like understanding it helps me personally to see the nature's logic.
I also then remind myself and hopefully remind all of us one thing we should actually DO during this period.
In this short episode you will learn my story and what helped me to digest and integrate the news.
In this episode you will learn about and practice the tool which has been proven to boost creativity: capacity to generate ideas or focus on the idea at hand.
This tool is accessible in your daily life, so once you understand it – you can do it anywhere and anytime.
This episode follows the steps of practice called RAIN, which is incredibly useful when we try to 'digest' or simply understand our emotional states. It requires us to pause and to face towards what is here, learning to see deeper and even stay with whats is uncomfortable in a kind and compassionate way.
As we practice mindfulness we cultivate awareness of the body, thoughts and emotions.
Awareness of thoughts is a powerful skill which allows you to be familiar with your mental landscape and adjust it if necessary.
The more you practice, the more familiar you become with annoying and useless thoughts which can prevent you from being content, attentive or simply at ease in the moment, here and now.
Remember that thoughts should not be our masters. They are our servants.
And sometimes we are so identified with our thoughts that we believe them 100%.
I invite you to master your capacity to let go of thoughts we are useless in any given moment of time.
"Who is your enemy?" said the Buddha. "Mind is your enemy. No one can harm you more than a mind untrained. Who is your friend? Mind is your friend. No one can assist you and care for you better than your mind well-trained. Not even the most loving mother or father."
We spend too much time in our head – a mental control tower, obsessing over things we usually can't control.
This practice is a tool to train our capacity to re-center yourself. Re-enter a state of being calm, focused and alert.
Our body is always present. Our mind is a time traveller.
Some of us are training for marathons and triathlons.
We are committed to our training in order to achieve the results that we want. Yet, some of the best coaches will confirm that training of the mind is as important as training of the body.
And mindfulness can be very handy. In this meditation practice we will tap into training attention by paying attention to the breath.
“It’s only in the present moment that you can cultivate conscious flow in your life, achieve optimal levels of performance, and experience that exalted place called flow.”
- George Mumford
Frank Zappa said: "A mind is like a parachute. It doesn’t work if it is not open".
The most important skill we are training in mindfulness meditation is our ability to be present for our own life with an open, curious mind.
We continue to explore feelings and emotions – language of the body and heart. The number one step we learn is to simply notice what is here. What needs our attention. It can be a sense of feelings anxious, frustrated, sad, lonely or joyful, in love, excited!
Then we allow whatever arises be present.
We investigate, explore, watch what thoughts and body sensations assist the emotional state. We are not lost in this state but witness its presence.
And finally we turn to it with kindness. You may whisper phrases like "this too belongs", "this too is part of being human". There is kindness directed inwards.
We don't always have control over how we feel. But we can hold ourselves accountable for how we deal with how we feel. Usually we are good at thinking about how we feel. In our mindfulness practice – we learn to experience emotion in our bodies. How does it FEEL when you are angry, anxious, sad, in love, excited? It takes mindfulness to notice, allow and learn from it.
Welcome to the class!
As we explore mindfulness of thoughts, we are getting better at recognising that some thoughts are useless, others are repetitive. We learn to not associate ourselves with them. Thoughts are just thoughts – they come and go, and they don't have to effect us. We protect ourselves from negative and anxious thoughts, we are more likely to choose be present with what we are focusing on in the given moments. But first, we have to learn to notice them. There is no need in resisting them – only noticing is important for now.
Welcome to the class!
One of the teachers told me: "if you want to understand your mind – sit down, and observe it." I find this a good summary of what we do in our mindfulness training. This week we will be exploring mindfulness of thoughts. We will literary be trying to observe our mind with its thoughts.
Intention of our training at this point is not to stop thinking. Thoughts are not a problem. The problem may arise only when we are lost in our thoughts. And so many of us are so often lost in thoughts.
Let's practice. Welcome to the class.
We continue practicing and train our capacity to be aware of our bodies. Listening and feeling, without trying to change anything.
I also share three pillars of mindfulness practice. These are – attention, intention and attitude. All three are important in turning your training into a longer term routine.
We continue to train out attention.
We also learn to be more aware of our body and breath. Trust me – this is the foundation. The body is always sending us some type of information. Yet we are so busy and lost in thoughts, that we miss the signs that our body is trying to tell us.
What kind of signs? Well, it can tell us that it is uncomfortable, tense, stressed, hot, cold or even thirsty.
Later – at the end of the day – we all of a sudden realise how exhausted we are.
Learning to listen to the body is a powerful tool in preventing burnout.
Time to practice. Welcome to the class.
This is your daily pause.
Your workout for the the mind.
Like in every body workout – we start with the main muscle.
In mind training – we start with out attention. Attention is the most important muscle that we need to strengthen.
It may not be easy at the beginning. Your mind will be distracted. You attention will be jumping around. This is absolutely natural. The key is to keep training it.
Find a quiet space, comfortable seat and begin your class, now.
It's been a while since I recorded anything. And this time I am uploading a simple gratitude practice. It is so simple to be thankful, that most of us can't do it. And yet, it's a habit. A habit to look at the world though the prism of goodness and things that we already have.
Gratitude practice has proven to increase a sense of well-being, and joy.
See if it works for you. Name three things you are grateful for?
"One day teacher held up a beautiful Chinese cup and said "To me this cup is already broken. Because I know its fate, I can enjoy it fully here and now. And when it's gone, it's gone." When we understand the truth of uncertainty and relax – we may become free.
We may lose our best piece of pottery in the fire, our start up business may go under, our children may develop problems beyond our control. If we focus only on the results we will be devastated. But if we know the cup is broken, we can give our best to the process, create what we can, and trust the larger process of life itself. We can plan, care for, tend and respond. But we cannot control. Instead we take a breath, and open to what is unfolding where we are."
Sometimes we reject our desires and call it discipline, will of power.
Sometimes we act on all of the desires blindly, and call it addictions.
In my opinion a more sustainable way of being is understanding your desires, learning to feel them come and go, learning to act on them only when we choose to. I call this wise wanting.
It is not an easy task. The first step is to notice small wants and wishes in your meditation practice, right here, when you settled in and closed your eyes.
We can read all the books, and study with the best teachers, and yet our practice can be dull and shallow. The invitation is to read books and talk to teachers in order to create more energy and interest, but use your own investigation and consistent practice to cultivate wisdom and personal insight.
Someone said – knowledge comes from studying. Wisdom come from living.
Some people meditate in order to achieve a certain altered state of mind, others – to have no thoughts. There are also those who just want to prove something.
In mindfulness practice we train a skill of noticing and being. We learn to notice what is around us, and within us. Then we learn to be with all of these things patiently and compassionately. In essence, it is very simple.
In this episode I share with you what we can notice in our practice. Thoughts is definitely one of the noticeable aspects. What else?
Then I guide a short meditation practice.
Enjoy.
We prefer some emotions, and we avoid others.
In any case, we like to talk about how we feel, and we rarely fund time to simply feel. In this practice we will give it a try. What it feels like to feel without trying to change or improve anything? It can be scary. It may also be liberating.
Give it a try.
When we begin practicing any type of meditation, it inevitably starts with one thing: training attention. Regardless weather you focus on your breath, body, sound, or mantra – first thing you need to do is to tame and train your attention. In this episode I will quickly share how we train attention. Then we will have a simple 3 minutes practice. Enjoy!
This is a 5 minute practice - pause to train your capacity to notice thoughts or emotions that are not useful right now.
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honoraubly.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
— Jellaludin Rumi.
Usually body scan practices are long. And this is good. Find time to do those as well.
This 5 minute practice will allow you to tune in and feel your body as a whole, from toes to the crown of your head.
They say that our mind is a time traveller. Our body –is always present ;)
This is a simple tool to slow down and shift gears. Be it at the end of your working day or between your meetings. A quick scan of mental, emotional and physical layers of being will inform your next choice – what to do next.
Once you remember the script, you can do this practice any time, anywhere in 1 minute.
We tend to routinely rush forward toward the next good thing. We tend to focus too much on things that we believe are wrong. Finding time to notice current good things, letting them sink in, will strengthen your ability to notice more of them as the day goes on.
Emotions are inevitable.
When we worry about future, we feel anxious.
When we ruminate about the past – we may feel sad or angry.
Emotions have right to exist. They make us human. Nevertheless, we believe that there are good and bad emotions. We don't like to feel sad, scared or angry. We prefer to feel joyful, in love and happy.
The more we suppress certain 'bad' emotions, the more they persist, like demons, attacking and suffocating us. Yet. as we turn our face towards them eager to face what is there – the emotion tends to lessen, be tamed. When we locate the emotion in our body – it becomes something very tangible we can label and explore (burning, tensing, heating, squeezing). We become able to manage it or even befriend it.
Our exhale is meant to give us a sense of relaxation. Our heart slows down on exhale, our muscles relax, our belly softens. Knowing this we can enhance the power of exhalation, rest our mind, and let go of thoughts that are not useful right now.
"We need to learn to exhale, then inhale will take care of itself."
I love this quote: “The notes I handle no better than many pianists. But the pauses between the notes - ah, that is where the art resides.” ― Artur SchnabelIsn't it exactly what we are trying to do when we find 5 min of silence, alone? I invite you to create and master these little pauses in our day in order to tune into the melody of the life you play.
Noticing simple things you have and being grateful for them can strengthen your sense of contentment and peace. Little effort – huge benefit.
“The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see” – Robert Holden.
A simple guided meditation with a focus on showing compassion for yourself, your loved ones, and even those who are difficult.
Take 5 minutes for yourself today. You deserve it. "Anger and hatred are signs of weakness, while compassion is a sure sign of strength."
-Dalai Lama
A simple guided meditation with a focus on finding your balance. What goes up must come down. Are you aware and present in these moments?
Take 5 minutes for yourself today. You deserve it.
'Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.'
-Thich Nhat Hanh
A simple guided meditation with a focus on navigating life's difficulties. We can't stop the waves, but we can learn how to surf ;)
Take 5 minutes for yourself today. You deserve it.
“Pain is inevitable. Suffering is optional.”
- Dalai Lama
A simple guided meditation with a focus on creating awareness of the moment, both pleasant and unpleasant. Appreciate the good ones. The bad ones... well, this too will pass.
Take 5 minutes for yourself today. You deserve it.
“There is a crack, a crack in everything. That's how the light gets in.”
- Leonard Cohen
A simple guided meditation with a focus on being your best self.
Take 5 minutes for yourself today. You deserve it.
“Everyone thinks of changing the world, but no one thinks of changing himself.”
- Leo Tolstoy
A simple guided meditation for those who don't know where to start.
Take 5 minutes for yourself today. You deserve it.
"Almost everything will work again if you unplug it for a few minutes, including you"
- Anne Lamotte