Georgina Hudson Transformational Coach: Recent Episodes
Georgina Hudson
Wouldn't it be wonderful to align with your essence, achieve your goals and unfold your potential?
This free material will support and inspire you with your transitions, parenting, relationships, work, and much more.
*Hello ….how tired are you today?*
Ever feel emotionally exhausted… even when your day didn’t seem that heavy?
That kind of quiet tiredness that lives in your shoulders, chest, or a racing mind?
💡 This new episode dives into the hidden emotional weight many of us carry — often without knowing:
the burden of holding everything emotionally.
🎙️ In this episode, we’re exploring:
✅The beliefs that make you hold everything on your own
✅The “good girl” (or “strong man”) conditioning
✅How to start letting go without guilt
📝 A journaling practice you can try right now
Sometimes, no one asked you to carry it all. But you did anyway.
Thank you! And if you want to give yourself a gift ..... 🎁 MY NEW BOOK IS GETTING TO ALL BOOKSHOPS 🎁 Sonriendo estás más guapa 〰️ Sonriendo estás más guapa 〰️ Sonriendo estás más guapa 〰️ ENOUGH OF THE GOOD GIRL 〰️ ENOUGH OF THE GOOD GIRL 〰️ ENOUGH OF THE GOOD GIRL 〰️ Below are some links to get your copy (in Spanish):
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*Hello ….how are you today?*
😐 Do you tell yourself "I'm a perfectionist and feel anxious"?
😐 Do you feel like you have to get everything right to feel worthy?
😐 Is it hard to stop, even when you’re exhausted?
😐 Is there a little voice inside that says if it’s not perfect, it’s not good enough?
Luciano and I dive into a pattern that’s incredibly common—and incredibly harmful: perfectionism. That inner pressure we often disguise as responsibility or “doing our best,” but that in truth, pulls us away from who we really are.
🎙️ In this episode, we’re exploring:
✅Where perfectionism really comes from (family, culture, unspoken rules...).
✅Its hidden consequences: anxiety, overwhelm, rigidity, disconnection.
✅How it ties into the “good girl” role—and beyond.
📝 A therapeutic exercise to help you begin releasing that inner pressure.
Thank you! 🥳AND TODAY WE’RE ALSO CELEBRATING THAT MY NEW BOOK IS GETTING TO ALL BOOKSHOPS.🥳 Sonriendo estás más guapa 〰️ Sonriendo estás más guapa 〰️ Sonriendo estás más guapa 〰️ ENOUGH OF THE GOOD GIRL 〰️ ENOUGH OF THE GOOD GIRL 〰️ ENOUGH OF THE GOOD GIRL 〰️ Below are some links to get your copy (in Spanish):
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*Hello …. How are you today?*
Today I’m sharing a very personal podcast episode—one that marks a big moment for me. I’ve just released my new book 💫“Sonriendo estás más guapa. Se terminó ser la niña buena”,💫 (Plataforma Editorial) which roughly translates into “You’re Prettier When You’re Smiling. I’m done with being a good girl” and this episode tells the story behind it.
This isn’t just about me—it’s about so many of us who’ve lived trying to be good, pleasing, and perfect in order to feel loved or accepted.
In this episode, I talk openly about how this book came to life, what the “good girl syndrome” really means, and why it’s not just a personality trait—it’s often a survival strategy.
💛 If you've ever struggled to set boundaries, feared rejection, or felt you had to earn your worth—this episode is for you.
The book is currently in Spanish, but don’t worry—we’ll break it all down in English across today and the next episodes. And we hope the English version of the book will be coming soon!
🎧 Listen to the episode 👇
Thank you! Presale started! 🚀 Presale started! 🚀 Presale started! 🚀 📘 Order the Spanish edition here 👇
(Also available on FNAC, Casa del Libro, Corte Inglés and other bookstores)
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*Hello ….how are you today?*
Ever feel like time keeps slipping away no matter how much you do?
“Time is not something to fight against, but a path to reconnect with what truly matters.”
— Georgina Hudson I’m introducing a tool I created called the Map Of The Essential, a simple way to prioritize what nourishes your life instead of just what’s screaming for your attention.
In this episode, we talk about:
✨ Why urgency can leave us feeling empty
✨ The hidden beliefs that drain our energy
✨ How to tell what’s essential vs. just urgent
✨ And how to create time for what actually matters
🎧 Click here to listen now 👇
Thank you! If someone you care about needs this message, forward them this podcast.
Thanks for walking this path with me.
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*Hello …. How are you today?*
Are you ready to take the next step toward your emotional well-being? Now is your moment! In our latest podcast, we’ve prepared a 100% guided meditation to help you connect deeply with your inner self, release tension, and heal from the heart.
What will you find?
- A meditation to ease your emotions and reconnect with your essence.
- Self-care techniques to integrate into your daily life.
- Affirmations that will help you strengthen your self-esteem.
Make space for yourself. Take a few minutes to pause, breathe, and feel at peace. Because remembering that you deserve care and love is the first step to healing. 💫
🎧 Listen to the meditation now👇
Thank you! Would you like to learn more about how to take care of your emotional health? 🎁More meditations here! 🎁👇
Don’t miss our upcoming episodes, and remember that you can share this podcast with your loved ones. Well-being multiplies when we share it. 🙌
Thank you for being part of this well-being community. Together, we can create a path of peace and love.
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*Hello …. How are you today?*
We live in a world where rushing is the norm, and pausing feels like a luxury. But what if our body and mind are asking for a different pace?
In the latest episode on the podcast, we’re exploring the topic and offering practical tools on how to tune into our inner cycles to balance action with stillness.
Thank you! Can you read in Spanish? 😎Here you can find an exclusive article that I wrote for Psicología y Mente magazine, on how to strengthen feminine intuition by understanding our cycles:
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*Hello ….how are you today?*
I hope you’re doing well. Today, I’d like to invite you to something very special in the next episode of my podcast: a Tapping session to release stress and restore inner peace.
If you’ve ever felt overwhelmed by stress or struggled to find calm, this session will be incredibly helpful for you. With Tapping, I will guide you through the process of releasing the tension and thoughts that no longer serve you, helping you reconnect with your well-being and feel more at peace.
Use this player 👇to listen to the Tapping Session:
Thank you! What can you expect from this session?1. Releasing stress: We will identify and release the built-up tension in your body and mind. 2. Restoring calm: As we progress, you’ll learn how to create a peaceful space within. 3. Positive reinforcement: We’ll finish the session with powerful affirmations to help you maintain emotional balance.
All you need to do is get comfortable, take a deep breath, and follow my words while we work through the Tapping points. If this is your first time, don’t worry, I have a step-by-step guide to support you.
Don’t miss it! I assure you this practice will help you feel much calmer and more at peace. You can use it whenever you feel the need to release stress and return to your center.
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*Hello ….how are you today?*
Are you ready to build a deeper, more connected relationship? 🌱💖
In this week’s episode, we’re exploring what it means to be in a conscious relationship – one that grows, evolves, and strengthens with intention. We dive into the key practices that help couples thrive: from emotional intelligence to powerful daily rituals.
Ready to learn how to transform your love life?
Don’t miss this episode! Click here 👇to listen and start nurturing your relationship with mindful actions TODAY!
Thank you! 🎁BONUS!🎁
I’ve also included a link to an article for Psychology and Mind that I wrote on the topic from another angle:
Go to article (in Spanish) A big hug ❤
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*Hello …. How are you today?*
Has it ever happened that a fight over something small, like dirty dishes, ends up being much bigger?
It might actually not be about the dishes, but about a feeling of being disrespected or a lack of consideration that’s bothering you, and that your shadow is projecting.
What can you do with this? In this new episode, we’re explaining what the shadow is and providing you with 5 practical steps to turn those fights into growth opportunities: how to recognize what’s really at stake, how to communicate better, and how to heal together.
Listen to the full episode here and start transforming your disagreements into moments of evolution:
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*Hello ….how are you today?*
Let me guess: you start the year full of excitement, you set amazing goals, and… they fade away a few weeks later. Sound familiar? Why does this happen, and how can we avoid it this year?
In the first episode of my podcast, I share a totally different approach—one that works ✅ because it’s not about pressure or stress. It’s about authenticity and abundance.
If you’re ready to finally make your 2025 goals a reality, you can’t miss this. It’s practical, powerful, and designed to transform how you approach your goals!
🎧 Hit play and start the change now: Listen to the episode here
Thank you! 🎁BONUS!🎁
I’ve also included a link to an article for Psychology and Mind that I wrote on the topic from another angle:
GO TO ARTICLE (IN SPANISH)
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*Hello ….* The end of December is here! A month full of celebrations, noise, and many external expectations. But did you know that this month also offers us a unique opportunity to look inward and reflect on everything we've experienced this year?
In our latest episode, “December: A Moment to Look Inward", we’re inviting you to take a moment to pause and consciously reflect. Together with Luciano, we’re talking about how the hustle and bustle of this month can disconnect us from what’s most important: ourselves.
At the end of the year, it’s not about meeting all the world’s expectations, but about creating space to look inward and find peace with what we've lived. It’s the perfect moment to reflect, release what no longer serves us, and consciously close this chapter.
Click here to listen to the podcast and enjoy a deep, transformative conversation.👇👇
Thank you! I’ve also included a link to an article for Psychology and Mind that I wrote on the topic from another angle:
READ ARTICLE IN SPANISH Wishing you a joyful holiday season and a December full of peace and reflection!
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*Hello ….how are you today?*
December has just begun, and with it come the celebrations, the to-do lists, and the emotions. But I want to ask you something:
What space are you making for yourself amid all of this?
Let’s do something different this year: let’s give ourselves a sacred pause. An opportunity to reconnect with oneself, release stress, and embrace calm.
In this week’s podcast, I’m sharing a 10-minute Kundalini meditation that can transform your day. It’s your moment of breathing, clarity, and connection.
Let’s awaken the Kundalini energy and allow it to flow through all our chakras (energy centers).
Kundalini meditation helps us connect body, mind, and spirit to reach a higher state of consciousness.
Click here to listen and start December with more calm:
Thank you! Because this month doesn’t have to mean chaos. You deserve peace.
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*Hello ….how are you today?*
In this new episode of the podcast, we’re addressing a hot topic: how to reconnect with our partner when routine, kids, or work emotionally disconnect us.
🎙️ In this episode, we’re discussing:
- The story of Mateo and his wife, who managed to transform their relationship when they were on the brink of separation.
- How routine, though necessary, can wear down a relationship if not balanced with moments of connection.
- The difference between habits and rituals, and how the latter can revitalize love.
- We will explore 5 simple and sustainable rituals, that transform relationships and renew them.
✨ Change is possible: Mateo and his wife achieved it by incorporating these small rituals filled with intention.
🎧 If you also feel like your relationship is on autopilot, listen to the episode and transform your relationship.
Thank you! Did this resonate with you? Share your experience or pass it along to someone who might need it.
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*Hello …. How are you today?*
I’m thrilled to bring you the latest episode of our podcast. Today, Luciano and I are diving into one of life’s most powerful yet challenging topics: change. And we’ll be approaching it entirely through the lens of Transpersonal Psychology.
Why does change scare us so much? Change can trigger anxiety and resistance, but it also provides us with the chance to evolve. Tune in to listen to our stories, strategies, and techniques to turn these fears into catalysts for growth.
Thank you!
“Dare to change and discover who you truly are in the process.”
✍️ We'll talk about the 3 most common fears during change processes:
- Fear to Failure
- Fear to Rejection
- Fear to the Unknown
… and how to transform those fears into the drive you need to grow.
🚀 Practical Strategies:
We’ll guide you in expanding your Self-Awareness, Transforming Limiting Beliefs, and Rewriting Your Story.
Listen now to find the courage to make the change you’ve always wanted!
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*Hello ….how are you today?*
Have you been able to put into practice any of the 3 keys that we discussed in 👉 the first part of this podcast?
In this second part, we’re exploring the other three fundamental points (once again, with many, many examples!):
- The art of asking questions: asking open and thoughtful questions helps clarify misunderstandings and de-escalate tense situations
- Control emotions during a conversation: keeping emotional control is crucial to avoid derailing discussions from their purpose.
- Set clear boundaries: learning to say "no" and communicating our needs can prevent resentment and frustration.
Thank you! Remember that conflict resolution is a process that can be learned and perfected over time. Think of someone who could benefit from these tips and share this podcast.
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*Hello ….how are you today?*
I am excited to share the keys to effective conflicto resolution. It’s such a vast topic that Luciano and I have divided it into two parts.
In this first episode, we’re exploring three fundamental points (with many examples!):
- Building Rapport: Establishing a genuine connection with the other person involves showing empathy, interest, and mutual understanding. When we manage to buid rapport, there’s less room for conflict.
- Listening More and Speaking Less: Paying attention to what the other person says creates a safe space for them to feel valued. It’s not about winning a battle but about listening to bridge the gap of misunderstanding or lack of knowledge.
- Asking What Instead of Why: this fosters a more constructive dialogue and prevents putting the other person on the defensive.
Thank you! Remember that conflict resolution is a process that can be learned and perfected over time. Think of someone who could benefit from these tips and share this podcast.
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*Hello …. How are you today?*
Have you ever felt like doubt is holding you back? 🤔
In this episode of our podcast, we dive into how to relate to that inner voice that can paralyze us just when we need to move forward the most.
What you’ll learn:
- See doubt as an ally: Instead of fearing it, discover how it can be part of your growth.
- Act despite doubt: Learn that confidence builds with every small step you take.
- Trust the process: The universe supports you when you dare to take the leap.
- Don’t let doubt be an obstacle on your path to success.
Listen to our latest episode 👇and start turning your fears into opportunities.🚀
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*Hello ….how are you today?*
Have you been feeling worried lately? Do you often find yourself imagining the worst-case scenarios? You’re not alone. We all face moments of worry, but there are ways to break free from that worry and return to a place of calm.
We invite you to join a powerful mindfulness guided meditation that combines deep breathing, visualization, reflection, and affirmations. This meditation will help you release the clouds of worry and connect with your inner light, transforming fears into peace and confidence.
Thank you! In this meditation, you’ll learn to:
- Recognize how worry is a "rehearsal of the worst."
- Use 4-7-8 breathing techniques to calm the nervous system.
- Reflect on what worry is and why it appears.
- Visualize your worries dissolving, allowing the light of your inner being to transform any darkness into clarity.
- Connect with empowering affirmations that help you let go of anxiety.
💡 Remember: Worry is just a mental rehearsal of the worst that could happen. In this moment, you have the power to create calm and balance from within.
🎁And below you’ll find more guided meditations! 🎁
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*Hello ….how are you today?*
What happens when your mind controls you?
Constant rumination can trigger stress, anxiety, and affect your creativity. Imagine preparing for a work presentation and instead of focusing on it, getting lost in worries that only heighten your anxiety. This cycle can steal your joy and take control over your life.
So how can we reconnect with the present moment?
This is exactly what we’re addressing in a very practical way. From concrete and simple actions to breaking mental patterns that no longer serve us.
Want to transform your life?
Check out the podcast. 👇
Thank you! Think of someone who needs to get out of their head and share this episode. Your support inspires us to keep creating valuable free content.
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*Hello …. How are you today?*
This week’s podcast topic is probably one of the most requested in this space. My husband will be joining me as we decided to do a Q&A session about how to manage fluctuating sexual desire in couples.
Some of the questions we’ve asked ourselves are:
- How do we communicate when one of us isn’t in the mood?
- How can we avoid taking it personally?
- What can we do to keep the spark of desire alive?
In the podcast, we’re sharing how to talk openly about our needs and how routine can affect sexual desire. We’ll also offer strategies to keep our emotional connection and how novelty can reignite the spark.
This episode is full of valuable insights and practical ideas based on Transpersonal Psychology, Transformational Coaching, and Mindfulness that will help strengthen your relationship.
Thank you! We’re also sharing the latest article I wrote for Psicología y Mente on the topic, which approaches it from a different angle—less personal - but rich in information:
Go to article in Spanish Enjoy all this material!
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*Hello ….how are you today?*
This week I’m bringing you something very special: a guided meditation specifically designed to help you calm yourself before a job interview, exam, or presentation. We know how stressful it can be to prepare for any of those events, and we want to offer you a powerful tool to feel calm, balanced, and confident.
This meditation combines mindfulness techniques and chakra alignment, helping you connect with your inner self and strengthen your positive energy. Find a quiet place, sit comfortably, and follow the instructions to reach a state of peace and mental clarity.
Here’s a preview of what you’ll find in this meditation:
- Conscious breathing: Learn to use your breath to release tension and center yourself.
- Chakra alignment: Connect and balance your energy centers, from the root to the crown.
- Mindfulness: Practice being present and letting go of stress from the past and future.
- Closing and gratitude: End the meditation with a sense of gratitude and preparation for your interview.
Thank you! I hope you enjoy this meditation and that it helps you feel more confident and prepared for your next job interview. Good luck!
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*Hello ….how are you today?*
Did you like the first part of the podcast? There we shared a difficult situation a follower is going through and expanded it to other situations. We talked about validating our emotions, reframing them, re-contextualizing what happens to us, questioning our limiting beliefs, and the importance of mindfulness and gratitude.
In this second part, we are going to talk about:
- How to move from a state of confusion to a state of clarity
- How to take the first steps and why they are important
- How to exercise resilience, and its role in this process
- How to develop a strong and abundant mindset, and its role in this process
- When it comes to actions: self-efficacy
Thank you! We’d also like to share the latest article written by Georgina on Psychology and Mind about how to Flow in Adversity. It's short, easy to read, and a good complement to this podcast:
Go to article (in Spanish) I hope you enjoy it!
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*Hello ….how are you today?*
This week, we’re bringing you a podcast at the request of one of our listeners who is going through a tough personal time. Since challenges always arise in life, we have expanded our follower's question to cover any difficult situations we may face and what we can do about them to come out stronger. To share with you the perspective of Strategic Coaching and Transpersonal Psychology as well as our experiences, we will dedicate two podcasts to the topic.
In this first part of the podcast, we are going to talk about:
- Fear’s ways in difficult situations
- Anxious tendencies that may arise
- How our past influences how we face our present
- We are offering you the first set of tools to prepare for tough times (get ready for a lot!)
Thank you! We’d also like to share the latest article written by Georgina on Psychology and Mind about how to Flow in Adversity. It's short, easy to read, and a good complement to this podcast:
Go to article (in Spanish) I hope you enjoy it!
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*Hello ….how are you today? Did you like 👉* ***the first part****of this podcast?*
In the first part, we also focused on the root cause of this fear in order to face it deeply. We aimed to raise awareness so as not to just put a band-aid on the wound and just learn techniques without healing the underlying issue.
In the second part, we are going to focus purely and exclusively on techniques to overcome stage fright. We will focus on the before, during, and after stages of speaking in public (with Luciano’s experiences as well) from Coaching and Neuro-Linguistic Programming.
We know you're going to love it. Listen to it and please write to us sharing your experience.
Thank you! I’ve also included a link to an article for Psychology and Mind that I wrote on the topic from another angle:
Go to Article (in Spanish) I hope you enjoy all this material!
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*Hello ….how are you today?*
In this week's podcast, we're going to explore the challenges of stage fright and how to overcome them to become more confident and reassured speakers. I struggled with this issue during a time of high stress and managed to overcome it. In this episode, I'm sharing my experience and that of some clients.
This fear manifests in various ways: from the typical stress before a presentation to absolute terror that can paralyze us at the mere thought of speaking in public. For many, it's more than just fear; it's an obstacle that can limit opportunities and hinder personal and professional growth.
That's why in the podcast, we'll delve into how to overcome this type of anxiety from the perspectives of NLP (Neuro-Linguistic Programming), strategic coaching, and Transpersonal Psychology. You’ll come away with tools you can always use.
Thank you! I’ve also included a link to an article for Psychology and Mind that I wrote on the topic from another angle:
Go to Article (in Spanish) I hope you enjoy all this material!
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*Hello …. How are you today?*
This week, I’m bringing you this powerful tapping session to reduce stress and overthinking and help you restore balance on all levels. There are times when life is hectier and we feel more anxious, thus, it's necessary to have tools to effectively respond to what happens to us. Tapping is excellent for this as it helps reduce stress and anxiety, address emotional conflicts, and release energetic blockages.
In case you are new to the podcast, let me tell you that tapping or EFT (Emotional Freedom Technique) is a therapy that combines principles of acupuncture with psychology. It involves gently tapping on specific points on the body, mainly on the face and torso, while focusing on emotional or physical issues that need to be addressed. Tapping stimulates the flow of energy along the body's meridians and promotes emotional balance, leading to a sense of relief and well-being.
Thank you! Are you interested in the topic and want to know more? Subscribe to the podcast or write to me, and I'll send you:
- Tutorials and Introduction to Tapping Videos
- Tapping Session: Relax Your Inner Critic
- Tapping Session: Release Your Anxiety
- Tapping Session: Release Your Insecurities and Receive
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*Hello …. How are you today?*
This week's podcast is dedicated to all the people who spend their time worrying about the future and evaluating the past. I'm not saying there isn't a time for healthy reflection. It's more like a seesaw. When worry goes up, it needs to gradually go down, and when it goes down, our ability to live in the here and now should rise too. It's not easy, it takes practice, but the good news is that it's possible to honor life.
In the podcast, we're discussing:
- Real-life examples of how we get trapped in our heads without realizing it (many are my own!)
- The psychological and physiological effects of being stuck in our heads
- What we can do to get out of the mental rut and start living
Enjoy it!
Thank you! I'm also sharing an article I've written for Brainz magazine to enrich the discussion:
https://www.brainzmagazine.com/post/get-out-of-your-head-and-into-your-life
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*Hello …. How are you today?*
This week we’re bringing you the second part of "How to Raise a Teenager Without Losing Your Mind."
In 👉 the first part, we talked about real experiences with teenagers, especially with my 15-year-old son, and we delved into what happens to our children and how it affects the parents.
In this second part, we’re sharing a practical guide to raising our teenage children, where we’re going to discuss:
- How to resolve conflicts in our communication with our children
- How to establish healthy boundaries that they can understand and respect
- How to develop emotional intelligence skills in our parent-child relationships
- How to create a positive relationship with our teenagers
- How to foster continuous learning as a way of life.
In short, raising teenagers can be a challenge, but it is also an opportunity to grow and strengthen the relationship with our children.
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*Hello ….how are you today?*
This week we’re bringing you the first part of a topic which as vast as it is challenging: how to raise a teenager without losing your mind. We're sharing real experiences and delving into what teenagers go through at this stage and how it impacts those who raise them.
In this first part, you’ll find the practical information you need to navigate this journey with confidence and calmness.
- The Transition from Children to Teenagers: A Journey of Constant Changes
- The Process of Individuation and How Its Impact Parents
- Being Parents to Teenagers: A Constant Challenge
- Suffering from Lack of Mutual Understanding
- Real-life Examples from My Experience with My Son
In the second part, we'll be offering you a practical guide to manage the challenge of raising a teenager without losing your mind.
We hope you enjoy it!
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*Hello …. How are you today?*
In this week's podcast, we’re exploring the complexities we face when trying to be authentic and genuine in a world that often puts pressure on us to fit into certain molds.
Have you ever found yourself hiding important parts of yourself to be accepted?
Have you experienced the anxiety of not being able to express yourself freely for fear of judgment or criticism?
In the podcast, we’re unraveling these barriers that prevent us from showing ourselves as we truly are and discussing five powerful ways to overcome them. Get ready to dive into a journey of self-discovery and empowerment to reveal your true self.
We are:
- Exploring the paradox of social media and its ideal of success
- Discussing the story of two clients who are going through this issue
- Talking about the concept of the shadow, developed by Carl Jung
- Uncovering the most important limiting beliefs when it comes to this topic
- Offering 5 powerful ways to reverse the fear of being authentically ourselves
Thank you! We’re also sharing with you an article that I wrote for Brainz Magazine on the same topic but from a completely different angle:
https://www.brainzmagazine.com/post/how-to-stop-being-afraid-to-be-authentically-ourselves-overcoming-3-important-limiting-beliefs
We hope you enjoy all this material!
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*Hello …. How are you today?*
This week's podcast has been recommended by a subscriber who, after various ups and downs in a friendship, has decided to separate from her friend.
Friendship, when genuine and healthy, is a precious bond, but when disagreements cause a lot of distress, it becomes quite a challenge.
In the podcast, we’re:
- Differentiating between a healthy friendship and a toxic friendship
- Exploring the red flags in friendship
- See what to do when we are suffering after separating from a friendship
I hope you enjoy this episode!
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*Hello …. How are you today?*
In this week's podcast, we are going to engage in a prayer, but if you're thinking of traditional prayers associated with a religion where one asks or pleads for something, let me tell you now that this experience has nothing to do with that.
Regardless of your personal beliefs, affirmative/positive prayers have the power to cultivate an optimistic mindset and strengthen our connection with the world around us and the Universe. Affirmative prayers offer a unique perspective by emphasizing gratitude, visualization, declaration, surrender, and alignment with the energy of the Universe.
Affirmative prayers can transform our mindset, improve our quality of life, and change the way we face daily challenges. They are a way to open our hearts to receive and express gratitude for the tangible benefits in our lives.
You’ll become a super powerful magnet.
I hope you enjoy it!
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*Hello …. How are you today?*
This week, we’re bringing you a podcast that is crucial for our physical, emotional, and mental health: how to set boundaries.
In everyday life, we go through situations where we feel overwhelmed, exhausted, or simply misunderstood, yet we don't know how to say "no." Setting healthy boundaries is like drawing invisible lines that protect our mental peace, allowing us to build stronger and more satisfying relationships.
Throughout this episode, we will explore:
- What boundaries are
- Why it's challenging to set boundaries
- How to set boundaries
- The benefits of being able to set boundaries
You'll see how the art of setting boundaries not only strengthens our self-esteem but also enriches our connections with others.
Thank you! We’re also sharing an article Georgina wrote on Psychology and Mind on this topic from a different perspective (in Spanish for the ones who read in Spanish):
Article (in Spanish) And we'd like to remind you of an episode we recorded a couple of years ago that complements this one:
Related content:
“Learning to set healthy boundaries”
Go to Podcast We hope you enjoy all this material! This podcast has been created to help as many people as possible. So, think of someone you care about who might benefit from listening to the podcast and share it with them 🙏 Thank you!
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This week, we’re bringing you a meditation to help you open your heart to the range of emotions activated during the holidays and to practice self-soothing through this mix of meditation and guided visualization.
I have written this meditation for this challenging time of expectations, idealization, nostalgia, and even rejection, but you can also practice it whenever you need to feel peace and transmute your energy.
Enjoy it!
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Two subscribers asked me to talk about this topic. Both are going through a tough time where they have disproportionate reactions to triggers caused by stress and past experiences.
💣 Are there people or situations that drive you crazy?
💣 Do you take it personally when someone points out something you could improve?
💣 Are you running on empty and as a result, you explode at the slightest insinuation?
🙄 Do you know someone like this?
In the podcast, we’re covering:
- -The causes of rage/anger
- -Typical reactions to anger
- -Examples from everyday life that exemplify specific causes and reactions
- -What we can do to manage anger with calm and ease
Thank you! We hope you enjoy this episode! This podcast has been created to help as many people as possible. So please think of someone you care about and who would benefit from listening to this podcast and share it with them 🙏
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It’s quite impossible not to feel worried with the fast pace and excessive demands of our times, right?
The issue is not worry itself, as it is a natural reaction to certain stimuli; the problem is getting stuck in the loop of anxious and negative thoughts that end up affecting our peace of mind. We can react to what happens to us, or we can pause, observe it, and see how we respond to it.
Thank you! In the podcast, we are:
- Analyzing the causes of constant worry
- Exploring why we resort to worry until we end up in a loop
- Exploring different ways to break free from the worry loop
Additionally, we’re leaving you a link to an article I have written for "Psicología y Mente" magazine (in Spanish) on the topic:
Article (in Spanish) “El precio de la preocupación constante” We hope you enjoy this material! We are all about contributing to as many people’s wellbeing as possible. To that aim, think of someone you care about who will benefit from listening to the podcast and share it with them 🙏 Thank you!
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This week, we're going to talk about perfectionism, how it shows, and what we can do about it. Although perfectionism can be the result of a positive intention, such as the motivation to achieve very high goals, it can have negative consequences on our mental and emotional health when those goals are not realistic.
I always say that I'm a recovering perfectionist. I had to do a lot of inner work because I had a really tough time trying to do everything with such extreme and mostly unattainable impeccability.
In the podcast, we're discussing the case of a follower who has shared her experience and how she suffers from perfectionism. I'm also shaing my own experience, and we're going to delve into perfectionism’s characteristics and how to overcome it. It is possible to learn to let go of control and trust in the flow of life.
We hope you enjoy the podcast!
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This week, I’m bringing you this powerful tapping session to reduce anxiety and help you restore balance on all levels. There are times when our inner turmoil is greater and it's necessary to have tools to effectively respond to what happens to us. Tapping is excellent for this as it helps reduce stress and anxiety, address emotional conflicts, and release energetic blockages.
In case you are new to the podcast, let me tell you that tapping is a therapy that combines principles of acupuncture with psychology. It involves gently tapping on specific points on the body, mainly on the face and torso, while focusing on emotional or physical issues. Tapping stimulates the flow of energy along the body's meridians and promotes emotional balance, leading to a sense of relief and well-being.
I hope you enjoy this tapping session!
Thank you! Are you interested in the topic and want to know more? Subscribe to the podcast or write to me, and I'll send you:
- Tutorials and Introduction to Tapping Videos
- Tapping Session: Relax Your Inner Critic
- Tapping Session: Release Your Stress
- Tapping Session: Release Your Insecurities and Receive
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Do you feel like time is flying by while your children grow quickly and you pursue your professional goals? Do you have the feeling that you could be more involved or productive both at home and at work? Does it hurt to say goodbye to your children when you go to work and then feel bad at work because that guilt doesn't let you focus on your projects as you would like?
It's difficult not to fall into the temptation of wanting to work as if we didn't have children or to raise our little ones as if we didn't work. This situation feeds feelings of guilt, overwhelm, stress, and even defeat, which can lead to great emotional and physical exhaustion.
Thank you! In the podcast, we will:
- Talk about what might be causing guilt to get to the root of what's happening to us.
- Challenge beliefs about the role of women that may be giving way to that guilt.
- Discuss how to embrace our choice to work and be mothers.
- Explore specific tools to set aside guilt and live calmly and mindfully.
Additionally, we’re leaving you a link to an article I have written for "Psicología y Mente" magazine (in Spanish) on the topic:
Article (in Spanish) “Madres trabajadoras y con culpa” We hope you enjoy all this material! We are confident that you will love it and that it will surely help more than one mother in your circle who is experiencing the same as you.
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This week we’re discussing how to love ourselves unconditionally, that is to say, beyond our appearance, our achievements, how others see us, or how much we take care of ourselves.
It's a profound concept that, when put into practice, can bring about radical changes in our lives at every level. Do you love yourself so much that it is unwavering and not conditioned to anything? Or do you sometimes criticize or even betray yourself?
In the podcast, we are:
- Talking about what unconditional love for oneself is.
- Exploring the differences between unconditional love for oneself, self-love, and self-esteem.
- Examining the benefits of loving ourselves unconditionally.
- Discussing 5 PRACTICES to start loving ourselves unconditionally every day.
We’re actually more used to punishing ourselves than loving ourselves unconditionally. And it’s so important to change the way we relate to ourselves to feel more well-being, empowerment, and connection with others!
Audio Block Double-click here to upload or link to a .mp3. Learn more Thank you! We’re also sharing with you a BONUS link to an article I wrote for Psicología y Mente magazine on the topic (in Spanish)
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This week, I’m bringing you a beautiful meditation that I have recorded to help you navigate transitions calmly and mindfully. Transitions refer to significant changes in a person's life, whether they are personal, professional, or emotional. They can include events such as starting a new study course or changing courses academically, changing jobs, beginning or ending a relationship, or facing unexpected challenges.
It is important to know how to face transitions because they are inevitable in life and they can have a profound impact on our emotional health and our well-being. When we learn to go through transitions effectively, we are better equipped to adapt to new circumstances, to grow as individuals, and to overcome obstacles, ultimately helping us lead a more satisfying and resilient life. The ability to face transitions with flexibility and resilience is essential to successfully navigate the changes life presents us with.
This meditation will be a powerful tool for you whenever you feel challenged by a transition. It will help you respond to it with harmony and well-being. Practice this meditation regularly to flow with life. You will see how it strengthens you.
Thank you! I hope you enjoy the meditation!
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In this week's podcast, we are talking about how to overcome feeling like an impostor.
In 👉the last episode we concentrated on what the impostor syndrome is, how it manifests, and why it might originate.
Today, we’re focusing on:
- How to manage the strong emotions associated with it in a healthy way.
- How to break this pattern from multiple perspectives, including:
Mindfulness
Coaching
Transpersonal Psychology
Here you have the podcast: 👇
Thank you! We've also provided a link to an article I've written for the magazine "Psychology and Mind" on the topic (in Spanish):
Article (in Spanish) - Psicología y Mente Magazine We hope you enjoy all this material!
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In this week's podcast, we're going to talk about the impostor syndrome. In this first part we’ll:
- Discuss my client’s case, which illustrates the topic very well.
- Delve into WHAT the impostor syndrome is
- Explore HOW it manifests
- Which situations ORIGIN the impostor syndrome
- Which events TRIGGER the impostor syndrome
This is meant to pave the way for the 👉second part, where we’re focusing on how to reverse the impostor syndrome from multiple perspectives.
Here you have the podcast: 👇
Thank you! We've also provided a link to an article I've written for the magazine "Psychology and Mind" on the topic (in Spanish):
Article (in Spanish) - Psicología y Mente Magazine We hope you enjoy all this material!
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This week I’m bringing you a powerful mindfulness meditation that I recorded to open and balance our chakras. Chakras are energy centers in the human body. They are considered to be seven main chakras, each associated with different aspects of life and specific organs or glands.
The 7 chakras are connected to the flow of our vital energy, also known as "prana" or "chi", throughout the body. When a chakra is blocked, it can manifest as physical problems, emotional struggles, or difficulties in specific areas of our life.
This meditation is going to help you to balance your chakras, promoting the flow of energy through your body and contributing to a state of overall harmony and well-being. When the chakras are balanced, we experience greater vitality and energy, mental clarity, emotional stability, increased intuition, and spiritual connection.
Practice this meditation frequently to flow with life. It will give you strength and it will be a super powerful tool for you.
Enjoy the meditation!
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Broadly speaking, assertive communication reflects our capacity to express our thoughts, feelings, and needs directly, honestly, and respectfully. In this week's podcast about assertive communication, we are exploring what it is and what it is not through 5 real-life examples. I'm going to share some ideas with you to put assertive communication into practice.
In the podcast, we’re delving into the topic developing the conversation in the following way:
- What assertive communication is (in detail)
- 5 real-life examples that are the opposite of assertive communication
- The fears that may be holding us back from being clear and true to ourselves when expressing our needs, feelings, and possibilities.
- The principles of assertive communication and how to confidently implement them.
We’re also sharing with you a BONUS link to an article I wrote for Psicología y Mente magazine on the topic:
ARTICLE IN SPANISH: La importancia de ser asertivos We hope you enjoy all the material! We are confident that you will. As you will conclude from the podcast, it is challenging to be assertive … but it can be trained! 💪
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Did you like 👉 the first part of this podcast? There we talked about:
- The differences between an emotional relationship and an erotic one and how to integrate both in a stable relationship.
- The importance of taking care of ourselves in every sense to have more energy and to enjoy that well-being on a sexual level.
- How mindfulness can pave the way to relax, let go, and experience sex in the present moment and with our senses wide open.
In this 👇 second part, my husband and I are delving into the topic, and we are also sharing with you our most vulnerable experience as a couple. Enjoy it!
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After talking about myths in love 👉Part 1 and 👉Part 2 we have received many, many messages for us to talk about::
- What to do when sex decreases in a solid relationship.
- What to do when there is simply no desire for sex in a stable couple.
And that's what we're going to talk about! Not from a guru standpoint but from our own vulnerable experience.
How your sex life flowed at the beginning of your relationship? Did you feel mystery, anticipation, adventure?
As the relationship became stronger… did familiarity, routine, and stress take over variety?
In this first part of the podcast, we’re uncovering why our sexual life tends to fluctuate like this, how we can integrate certainty with variety, and what we can do individually which can have a positive impact on our intimacy.
We hope you enjoy this first part!
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We have recorded this week's podcast with my loving partner and husband, Luciano. This is the second part about some of the myths that surround romantic love.
👉 In the first part we talked about 3 common popular ideas about love that can really make us suffer:
- That there is only one person destined for everyone in love
- That if your partner is the right one, you’ll have no doubts or uncertainty
- That your partner is going to complete and save youThis week we’re taking a deep dive into 3 more myths:
- Commitment and freedom
- Intimacy
- Opposite personalities
We hope you enjoy this second part we have recorded together!
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We have recorded this week's podcast with my loving partner and husband. We have focused on some myths that surround romantic love. We receive so many messages from culture, literature, films and series that tell us that when we are with the right one, we’ll feel in the air, we’ll have no doubts, we’ll be infinitely happy, and we’ll feel unstoppable desire, etc. that it is inevitable to have some doubts when some of that doesn’t happen to us.
…“the whole universe has brought me to you”
“you complete me”
“my whole body says that this is the right man for me”
Let’s be clear, who doesn't enjoy a bit of fiction to have a breather from our routines? But it is that – fiction. The people in real couples are not incomplete or broken, they have a very big commitment to themselves, and they can fall in love many times in one lifetime
We hope you enjoy this first part that we have recorded together!
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This week's podcast is about our inner critic, that voice that judges us and makes us suffer, which often makes life difficult for us. We are going to see how we can quiet down this critical inner voice so that it lowers its volume and we can listen to the voice of our true Self.
In the podcast we’re exploring:
- What the inner critic is.
- How it originates.
- Some real life examples.
- The negative consequences that the inner critic can have on us.
- How to relate to this harsh voice and replace it with a more self-compassionate and powerful one for our lives.
I hope you enjoy the podcast!
If you want to take a deep dive into the subject, you might feel inspired to read the article I have written in Psicología y Mente magazine (in Spanish):
Article (in Spanish): INNER CRITIC Let me also remind you of this podcast with different perspectives to work on the internal critic:
I can’t get you out of my head
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Today's podcast has been inspired several clients’ experience who have told me that they feel tired, unmotivated, and even overwhelmed.
It's hard to experience wellbeing when you feel like that, right? That’s why this week, we’re going to learn a 4 step practice from Neuroscience that will help you to:
- Feel, have, or recreate an experience where you can feel or have felt fulfilled.
- Enrich that experience by appealing to our 5 senses.
- Internalize the feeling of enriched wellbeing in the previous steps.
- Experience how a difficult or challenging situation is “washed out” or has lost its power thanks to this new experience that you have installed.
I hope you enjoy the podcast!
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When you make a mistake or things are not turning out the way you expected, do you treat yourself badly, protest and criticize yourself?
Self-compassion is treating ourselves with that kindness and understanding. It is not easy. It’s much easier to be kind and understanding with others than with ourselves. In reality, our tendency is to treat ourselves badly, complain, and criticize ourselves when we make a mistake or when things are not working out as we expected. I’m not only referring to what we say to ourselves but also to how we feel about ourselves.
In this podcast we will put it into practice... Self-compassion in action!
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Examples of Compassion and Self-CompassionTo give you a concrete example of compassion, every time I get out of the supermarket, there is a lady asking for help. I feel touched when I see that she’s so alone, so invisible, and yet smiling while we carry big shopping bags. What I feel is compassion. There is something inside me that calls to help that lady. In response to what I feel, I greet her warmly and give her something I’ve bought.
A client who is very practical told me that he cannot bear to feel at risk of being exposed if he is wrong. That is why he hides what he perceives as his "weaknesses" by playing Superman, a character that he then finds difficult to sustain and that stresses him out. It is difficult for him to set boundaries, his levels of perfectionism are insane, and he’s harsh with himself if things don’t turn out the way he’s planned. We’ve talked about his upbringing and interactions as a child and how they have influenced the way he feels about himself today.
THE LACK OF SELF-COMPASSION IN OUR CHILDHOOD
“That child will develop an inner critical attitude in the face of life’s setbacks”
— Georgina Hudson It's a shame that no one teaches us about self-compassion when we’re kids. On the contrary, we’re most likely punished with both grades and comments when we do not pass academic or life exams. Think of a child who has problems with a subject, and although he has dedicated time to it, he fails his test. His teacher tells him to try harder and apply more. He returns home crying, and his parents yell at him asking “how come? Have you really studied or not?” And then they tell him "we’re not going to accept a fail in the future, do something". What that child will develop is an inner critical attitude in the face of life's natural setbacks. What we really need is to pause, calm down, feel that it is human to make mistakes, and from there take positive action with discernment.
The process of Self-CompassionIt's very important to have clear goals and do our best and it's just as important to practice self-compassion along the way. To that aim, the first thing we can do is to recognize and validate what we feel. Then we are invited to treat ourselves with the same care and love that we would offer to someone we love if they were in our situation. Self-compassion can help us to make a radical change inside ourselves, making our inner life our refuge. Think of all the times that your inner voice lashes out at you because something didn't go well or because you said something that you later regretted. There is no inner peace in that place but frustration, sadness, and anxiety. That way of living is not sustainable because it completely deregulates us emotionally.
This is NOT self-compassion ⛔ Feeling sorry for ourselves or feeling like the victims of our circumstances. On the contrary, it is a tool to soothe us, to accept what is happening, and to take responsibility as to how to continue. * Self-abandonment or throwing in the towel. When we are self-compassionate, we understand that there are hard times and challenges to overcome. And from that place of acceptance, we commit ourselves to evolve and live a better life. * Boosting our ego and feeling superior to others*. Self-compassion has nothing to do with comparing ourselves to others or being externally validated but with looking within with tenderness and understanding.
The pioneer on this topic, Doctor Kristen Neff, explains what self-compassion is super extensively in her book entitled "Self-compassion." I had the blessing of studying with her at the University of California Berkeley and delving into this crucial topic to have a better quality of life.
4 ways to practice self-compassion1. Give yourself time and space to accept your emotions and thoughts. Put a hand on your heart and take a deep breath. You can say to yourself, "I know it is difficult, I can feel how ‘m suffering, I know I’m going to get out of this situation" 2. Rephrase what you are saying to yourself. If you find that you are being very hard on yourself, acknowledge it, and then think about what the wisest and kindest person would say to you if they saw you like this. 3. Practice a daily self-compassion meditation. It doesn't have to be long, 5 minutes are enough to rewire your brain and the relationship you have with yourself. 4. Journal. Write 4 or 5 minutes daily about the situations that trigger you and you’re your automatic reactions are. Once you are aware of this, write down alternative ways to responding to your hot buttons with self-compassion.
Self-compassion is an act of responsibility and commitment as the adults we are in order to break patterns that have harmed us and to evolve. This takes dedication, time, and patience. One day at a time we can transform ourselves to live a better life.
I hope this post has helped you. If it’s reminded you of someone who could benefit from it, forward it to them and invite them to subscribe. We appreciate your recommendation on any of the platforms that you are listening to us. This motivates us to continue offering this free material with this regularity.
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This week I’m bringing you a powerful meditation that I have recorded to overcome our limiting beliefs and take our power back.
Do it every time you doubt yourself. It will strengthen you and it will be a super powerful tool for now and the future.
Listen to the podcast with this player. Enjoy it!
Curious about Limiting Beliefs?
📢 PSST!
Curious about Limiting Beliefs? 📢 PSST! Curious about Limiting Beliefs? 📢 PSST!
Here 👇 you have another podcast and reading material:
Limiting Beliefs
What they are and 5 steps to replace them
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Today's podcast has been inspired by one of my client’s experience but it will relate to many of us closely because it’s about what we can do when someone hurts us. It’s obviously painful to be hurt. The challenge is how to manage our emotions in a way that is both assertive and aligned with who we are and our values.
In the podcast we will talk about:
- Different examples of how we can be treated unfairly.
- The difference between reacting and responding to those challenging situations.
- The emotional result of reacting and responding to someone who’s hurt us.
- My client’s concrete example.
- Four ways to manage the uncomfortable feelings that arise after being hurt.
I hope you enjoy the podcast!
Bonus: If you want to read more on the subject and take a deeper dive into managing these situations, you can also read the article I have written in Psicología y Mente magazine (in Spanish)
Psicología y Mente Magazine “6 maneras de responder cuando te han lastimado emocionalmente” Enjoy!
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This week I’m bringing you both a podcast and an article that I have written for Psicología y Mente magazine about limiting beliefs and how to overcome them. We hear a lot about limiting beliefs but we know very little about them.
The written article is extensive and rich if you’re keen on the topic. It’s written in Spanish. If you don’t understand Spanish, I have your back. The podcast I’ve recorded is very complete and it will provide you with a lot of insights into the topic.
In the podcast I’m sharing:
- A real example of how these beliefs limited one of my clients.
- An explanation of what limiting beliefs are and how to detect them.
- 5 steps to replace them with empowering beliefs.
The article has been written in Spanish. If you don’t read or speak Spanish, stay with me because I’m going to summarize the main points of the article in today’s podcast.
If you can read in Spanish, you can click in the button below to access the article in the magazine:
Psicología y Mente Magazine “7 maneras de revertir las creencias limitantes” Enjoy!
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Do you feel like you’re always running and always pursuing a goal?
It’s exhausting, isn't it?
In this podcast I’m sharing a 4-step technique (called R.E.S.T.) that will help you improve the way you self regulate and take informed action.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
hamster wheelIt is very challenging to live pursuing one goal and then another and then another that it is normal to end up feeling exhausted and without energy. To separate the wheat from the chaff, I would like to clarify that it is wonderful to have aspirations, ambitions, and a clear sense of direction as long as we can flow with what we do and we can feel calm in the process. The problem starts when our quality of life is deteriorated because we can’t see that we are doing things right, that we can relax, and that we’re allowed to enjoy ourselves. A client who’s self-employed and whose company is doing extremely well told me how much he suffers because he keeps thinking that if he gets distracted, his company is going to fall apart. I have another client who is wonderful and generous but he has a hard time delegating things because he doesn't trust others to do things as well as he does. I have many more examples, but I am now remembering a client who has shared with me how much she is doing at work so she doesn't have to worry when she goes on holiday.
I insist, it is important to be organized, generous, and dedicated. For example, our children need us to order our schedule so that we share quality and quantity of time with them. We need to use our resources well to have some time to exercise or to go out with friends. It is normal to spend a lot of energy on what we have to do today so that it pays off in a while. The complication begins when I only think about the future. Instead of being mindful with my day-to-day tasks, I glamorize the rewards I will have in the future or I try to prevent the disasters that might happen.
What Neuroscience teaches usNeuroscience Doctor Rick Hanson has taught me how our brains are wired to:
- Overestimate the pleasure of what we will gain in the future and the pain of what we could lose.
- Value the future as something real when everything that really exists is the here and now.
We don’t do this to complicate our lives, but in the past, getting ahead of danger was a matter of survival. However, today there are no longer animals that can eat us walking around.
Today I was just talking about this with a client whose comfort zone is to always fight and give 150% of himself. What happens, however, when we experience discomfort simply because we are doing things very well but we can’t stop either fighting or suffering? What can we do when we are used to racing constantly and then we don't know how to stop?
R.E.S.T.I am going to share an easy, practical, and effective technique called R.E.S.T. It is an acronym whose letters I’m going to explain to you. You will love this.
▶R: Relax. When we are suffering out of worry, excessive thinking, fear, or anxiety, the first thing we must do is pause and calm ourselves down. How are we going to do this? Allowing ourselves to get out of the situation that is disturbing us (literally or metaphorically). We can take a few minutes, even if they are very brief, to take a deep breath, change our position or activity, and repeat to ourselves that “We are safe”, “We are fine”, and “We can stop”. Think of all the times you overwhelmed yourself with stories that never became true or things that did happen but that you had the tools to solve.
▶E: Evaluate. The idea is not to engage in long analysis but to check what we feel physically (Pain in our chest? Belly discomfort? Tension in our shoulders? Etc.) and then ask ourselves what we are telling ourselves that it is making us suffer. I always share the story of a therapist I had who would let me talk and talk in session and then ask me a couple of simple questions. Is it really so? Or, so what? Those questions have helped me avoid having unnecessary headaches and worry.
▶S: Set your intention. This means we will do what calms ourselves down and what bring us to our center in difficult times. Depending on what’s going on, we can set bigger intentions, for example, learning to set boundaries, practicing self-compassion, starting to prioritize, or asking for professional help.
▶T: Take action. In the previous steps, we self-soothe and we get in touch with what we need to do. Now we act on our intention little by little, slowly, responding to our needs and without reacting on impulse.
It seems like a long process but when you get used to:
Relaxing, briefly evaluating your physical and emotional state, setting your intention and taking action, you will be developing a new habit that will be invaluable in difficult times / times of stress.
I am the first person to raise my hand when it comes to admitting how much I have to learn in order to give myself permission to get off the doing machine of making and to dedicate to something that lifts my spirits, and helps me enjoy life. Little by little I'm getting there. It is important to seek help to understand when and where our tendencies started. I discovered with tears that in order to feel safe and loved, from a very young age, I began to be a complacent, good-girl but not always respectful of what I needed. This understanding has served me a lot as an evaluation of what I'm telling myself and what hurts me. Perhaps you believed that to feel worthy you had to excel at school and at work, and then you reached adulthood seeking outside approval with your successes. We can follow this exciting topic in another podcast. Today I’m leaving you this tool that helps my clients and me so much.
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This week I’m sharing with you an article that I have written for Psicología y Mente magazine about why New Year's resolutions tend to have short-term effects and how we can reverse this situation.
The problem with New Year’s resolutions is that when we write them down / say them out loud, we do so with a scarcity mindset and feeling guilty or ashamed of where we’re standing. All this can be reversed.
In the article, you will find information about:
- What New Year's resolutions are and why we make them.
- The challenging feelings that resolutions bring about by making us feel inadequate in the present moment (among others)
- How to reverse this situation 🚀
The article has been written in Spanish. If you don’t read or speak Spanish, stay with me because I’m going to summarize the main points of the article in today’s podcast.
If you can read in Spanish, you can click in the button below to access the article in the magazine:
Psicología y Mente Magazine “El desafío de los propósitos de año nuevo y 7 maneras de superarlo” Enjoy!
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As we grow older, we become more sensitive to the fact that with each Christmas and New Year’s Eve there is a stage that closes and a completely unknown one that will open up. This podcast is dedicated to all the people who get to the holidays with a mix of excitement and despair.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Holidays and ChildrenWhen I was a child, there was great expectation about the holidays at home. My mother's family was small but very cheerful and my father's was our chance to get together with all my cousins who were more or less my age. I looked forward to December’s celebrations. I vividly remember the beautifully decorated tables, the joyous atmosphere, and the gifts under the tree. However, when I found out the truth about Santa, a light turned off inside me. The transition from the innocent child I was to my pre-teen self (or maybe a bit earlier, I don't remember exactly) made me feel like the magic was lost. I even felt uncomfortable receiving gifts just because it was Christmas. I continued to like the big gatherings with family and friends, of course, but I couldn’t experience the same enthusiasm as before. The above could be one of the reasons why many of us have mixed feelings.
Holidays and AdultsAdded to this, as we grow older, we become more sensitive to the fact that with each Christmas and New Year’s Eve there is a stage that closes and a completely unknown one that will open up. We may unconsciously feel some distress at having to say goodbye to the year that is ending. Feeling all kinds of mixed emotions is inevitable when we are on the threshold of something new and uncertain. We may feel hopeful for the coming year and at the same time restless for not knowing what awaits us. We may feel a little sad because time goes by too fast. If you have children, for example, you may feel some sadness because they seem to grow faster with each passing year. In turn, you may experience joy at seeing them growing older and closer to you. If you are a highly sensitive person, it is likely that with the beginning of the winter solstice, with less daylight and longer nights, you will experience some yearning for the longer days. Nevertheless, you might also cherish wintery hot food and drinks and the need to go to bed earlier. In that sense, December makes me feel excited about walking up and down the Christmassy decorated streets but I also feel the need to return home earlier. For those who have the summer solstice in the southern hemisphere, you may feel certain emotions and their exact opposites at the same time. It is normal for this wide array of emotions to generate some restlessness in us. The most important thing is to recognize, accept, and normalize what is happening to us calmly.
Holidays and Consumerism
“None of these examples is pointing to anything wrong with you. ”
— Georgina Hudson The Holidays also push us to consume and buy and to feel happy 100% of the time. This can bring about excitement and stress at the same time. The other day a client shared with me that he never feels the joy other people seem to feel during the Holidays. He’s not the Grinch. He goes to the gatherings and buys gifts for his children but the Holidays aren’t relevant to him. He told me all this with what felt like a bit of shame as if something was wrong with him. I obviously understood him because this time of the years puts so much pressure on us. Jung said, "what you resist, persists." The idea is not to fight what we feel but to flow with it. We notice what happens to us internally; we calmly nurture our needs, and we are as authentic as we can be. Instead of forcing ourselves to smile in a Hallmark card fashion; we can open our hearts to experience the full range of emotions that arises during this time. If you long for the days when you were little and the holidays were magical, embrace that feeling. If you miss someone who is no longer here, let your soul honor that feeling. If you see that everything around you screams, "be happy, Christmas has arrived" but you can't feel that way, relax and remember that we are complex beings. Some will feel cheerful and festive while others will feel more minimalistic. If you don't want big gatherings and you want to spend it with your inner circle, dare to do it. None of these examples is pointing to anything wrong with you. The paradox of liminal moments is like this and only our capacity for discernment will help us to realize it.
Holidays and QuestionsThe way out is always in. I hope that the holidays are a gateway to observe ourselves with curiosity. What needs my attention and care? What do I have to let go of? What does this emotion mean to me? What new rituals can I adopt? What can I be grateful for? What are the reasons that make my heart feel warm?
In her song "Gracias a la Vida", Violeta Parra reminds us of how all emotions enrich our vital experience. I’ll try to translate a little bit here:
〰
"Thanks to life because it has given me so much
It has given me laughter and it has given me tears
That's how I distinguish joy from grief
The two materials that make up my song
And your song, which is the same song
And the song of all that is my own song”
“Gracias a la Vida” - Violeta Parra〰
I hope you can experience the Holidays on your own terms, respecting yourself, letting your emotions move through you like the waves in the sea and remembering that there is always a calm ocean below. I wish you peace of mind and an open heart. Remember that between stimulus and response there is space. It is in that space or interlude that you will listen to what your soul is whispering to you. You may have thousands of external demands but do not rush to react. Pause and dialogue with your wiser self. From that place respond mindfully later.
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I always tell you that I'm a recovering perfectionist. I think I'm almost healed but sometimes this tendency makes its appearance and the podcast is not exempt from this.
This week, I’ve been inspired by my own experience to write about this especially because I had to make a decision regarding the weekly podcast. Stay tuned till the end where I will tell you what conclusion I arrived at.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Podcast’s creation processIf you're new to the podcast, you might not know that I started writing my weekly free subscription blogs more than two years ago. A few months later, my husband gave me a microphone to encourage me to switch to podcast format. It’s been quite an adventure to come out of my shell to share my knowledge and my experience and it’s been quite challenging to give my voice to the podcast. At the same time, seeing how new subscribers and followers jumped on board on the three platforms that this material is offered has been really rewarding. To be honest, the work behind content production is to say the least meticulous. I start toying with an idea, I take notes from my knowledge and experience, and then I do research on each topic in order to enrich the material and to be as objective as possible. That is done in the pre-podcast version, then the podcast is recorded, the audio is edited and a lot of other things that are related to audio editing and the web, which I delegate, and which makes it possible for everything to get to you every week.
My perfectionism and the podcast I always tell you that I'm a recovering perfectionist. I think I'm almost healed but sometimes this tendency makes its appearance and the podcast is not exempt from this. How does all this translate into practice? When perfectionism kicks in, my notes are never ending because I want the podcast to include as much information as possible. I spend many more hours than usual doing research. When I finally have a version that I like, I spend excessively long hours writing it only to realize that it's too long, serious, and detailed. It's not easy to work so hard to have to do away with entire sentences and ideas that I love but I have to discard a lot of them to leave the most important concepts. I have learned to take a deep breath and start over if it’s necessary though. I know that it is not about offering something academic or boring but something lighter that can add value to you. That's when my perfectionist self gives in to the more compassionate and more mature self. The perfectionist in me grumbles a bit but the adult soothes her by validating everything she has been putting into the work. My wiser self usually reminds my inner perfectionist that this has to reach you and not the unrealistic standards that the she has set.
The weeks where the perfectionist takes over fewer and fewer. Most of the time, I’m super relaxed, I do some interesting work with a client or observe something in my own life, I take down notes, I read a bit more about the topic and in a day or two, voila, the podcast is ready. The key in me is to be calm, mindful, and connected to my body. If I just stay on my mental space, there is a rupture with my heart and my spirit. The writing doesn’t feel good enough and I become highly self-critical. To tell you the truth, the need to release the podcast shakes me when I’m in the trance of perfectionism and I become more pragmatic.
My perfectionist traits 🤓I’m going to share some traits people with perfectionist tendencies have. See if they resonate with you:
- Quality standards that are far from realistic
I always insist on the fact on a scale from 1 to 10, an ambitious person can aim at 10. A perfectionist will try to do everything to get to 15 or 20. Too bad those numbers don't exist on the scale from 1-10 and the perfectionist has burned out to get there. - Fear of making a mistake
I’d like to underscore the word fear. The perfectionist is afraid of making mistakes and of not passing a self-imposed exam. In addition, they are also afraid of the external world’s disapproval. Consequently, they can’t stand not doing things “perfectly”. However, every fall is an opportunity to learn. - Ruthless inner critic
By this I’m referring to that inner voice that tells the perfectionist that they are a failure, that they are not good enough, that they are short of this or that quality, among many other things. This voice is terrible and it can discourage and even paralyze anyone. - Resistance to change
Many times the very idea of pushing beyond the known and risking not doing things “perfectly” scares perfectionists so much that they prefer to stay with the warmth of the familiar. Instead of diving into the creative process, they leave it for later, when the “perfect” moment arrives. As I have already said, the perfect moment does not exist. The important thing is to do one’s best, let go, and trust. - Victimization or feeling offended in the face of constructive criticism
Perfectionism brings about a lot of stress. It is likely that when someone points something out about the perfectionist’s work, the perfectionist ends up feeling hurt and unconsciously starts playing the victim (How dare you with all the sacrifice I make?)
If you feel identified, try to treat yourself with self-compassion, with kindness, and start talking to yourself with the same love that someone wise and caring would talk to you. Try to be more flexible and tolerant with yourself. Little by little, you will overcome your perfectionism.
This is why I have decided to release the podcast twice a month. I’ve listened to my most lucid self and I have come to the conclusion that I’m going to serve you better by meeting every 15 days. I’m positive you will also enjoy being able to integrate the content with more time between every podcast.
I hope my experience helps you give yourself permission to be more human. Thank you for being there, thank you for helping me grow, thank you for pushing me to reflect and taking care of my well-being together with yours.
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This week's topic is self-confidence and how to develop it. This is probably the number one reason why clients call me and, of course, a topic that challenges me as well and why I also have to do the work on myself. In fact, I’m going to share several personal stories on the podcast today.
In this episode we are going to talk about why self-confidence is weakened and we are going to focus on:
- The fear of what others will say
- Perfectionism
- The need to have everything under control
- The stories we tell ourselves
You can listen to the podcast with this player. Enjoy it!
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This week I’m bringing you this beautiful tapping session to reduce stress, worry, and anger, which are the topics I’ve been talking lately, and thus, help you restore balance at all levels.
Just in case you’re new to the podcast, remember that this technique involves tapping on different meridian points on the face and body and repeating phrases that will bring negative emotions to the forefront to accept and release them.
Are you interested in the subject and want to know more? 👉 Write to me and I will send you:
- 🎁 Tutorials and Videos of introduction to Tapping
- 🎁 Tapping session: relax your inner critic
- 🎁 Tapping session: to release stress
- 🎁 Tapping session: let go of your insecurities and receive
You can listen to the tapping session with this player. Enjoy it!
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This week I’m sharing with you an article that I have written for Psicología y Mente magazine about the topic of resistance and why we sabotage ourselves in our efforts to become our best version. The article has been written in Spanish.
In the article, you will find information about:
- What resistance is.
- Why we tend to resist our growth 🤔
- How we can recognize our resistance to change and grow.
- How to reverse this situation 🚀
If you don’t read or speak Spanish, stay with me because I’m going to summarize the main points of the article in today’s podcast.
If you can read in Spanish, you can click in the button below to access the article in the magazine:
Psicología y Mente Magazine “5 maneras de dejar de autosabotearnos con la resistencia a los cambios” Enjoy!
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Last week I shared with you (👉part 1) some of the interactions I had in my life that limited me and made me feel small and flawed.
This week I want to share with you a personal anecdote from the time I was about eight years old that was enough for my self-esteem to plummet.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Georgina, 8 years old
One day, my mother and I were walking past the school where I used to attend classes. One of the teachers saw my mother and stopped her to chat. I was used to that when I went out with my mum because she knew everyone and because was very sociable. In the middle of their conversation, the teacher looked at me, grabbed my cheeks, stretched them, and moved them from side to side exclaiming "oh look at that ugly face please!” I don't remember if my mother said anything, I just remember that she smiled sweetly. Instead, I felt deeply hurt. How could someone be so cruel? Until that moment, I had not stopped to think whether I was pretty or not. I do remember feeling that my best friend was beautiful and a lot more than I was. To be honest, that interaction was enough for my self-esteem to plummet.
Only when I was older did I understand that that teacher had told me that in a funny way. Nevertheless, this makes me stop and think about the pain words said casually can make us feel. Think about all the times you’ve heard things like "those clothes make your butt/belly/stick legs stand out", "don't say that, don’t be silly", "don't act like a fool", "girls don't do those things”, “lower your voice, we can listen to you anyway”. All these comments can leave wounds that make us believe that we are too skinny or too fat, that our behavior is inappropriate, and that we are annoying. And unfortunately, when we are young, those coments can be much heavier than our little shoulders and young psyche can bear. On top of that if someone we admire or look up to says that to us, bingo! we swallow our tears and traumatize ourselves.
“We can’t stand other people’s disapproval. That’s exactly why we have it all upside down.”
— Georgina Hudson To twist to please others 🤸♀️When we are children or teenagers, it is very difficult to have the necessary inner confidence to not care about what older people think. That's where the problem begins because it prompts us to twist in a thousand ways to please others and to avoid being confronted with our perceived "fault / lack". It’s just too much to bear! That is why we do everything in our hands for other people to approve of us. We can’t stand other people’s disapproval. That’s exactly why we have it all upside down. It hurts me to say this because that's how I lived for many years. I didn’t feel strong enough to stop being bullied for being quite nerdy or to put an end to mobbing at one of my jobs just because I didn’t want to be friends with my bosses. The good news is that we can connect with the wise adult that lives within us. If your inner critic is giving you a hard time, you can always talk to your wise mother archetype. She lives inside you and she’s the one who tells you, "I see you, I know it hurts, take a break, rest." If you feel apathetic or afraid of following your dreams, you can always talk to your wise father archetype. It lives inside you and he’s the one who tells you, "I love you, I understand you, but it's time to get up, go out, and claim what's yours."
Living from the inside out I always think of an analogy for these cases. When we let how others feel about us dominate us, it is as though we were in a car and we let our young and anxious self be at the steering wheel. Would you allow a child to drive while you are sitting in the passenger seat? Alternatively, would you try to find the self-control to tell him/her to calm down and to rest because you’re the adult and therefore, you will be the one who will take him/her to his destination? Our emotions are internal parts that belong to us. When something from the outside affects us so strongly that we are trapped in painful feelings, it is necessary to pause and to contact our most lucid Self. When I work with my clients and ask them to do this, they sometimes tell me that they don't know where they have that wiser part. That is when I ask them to talk to themselves in the way they would with their children or best friends or with a young person whom they really love. That is living from the inside out. That is letting ourselves be guided by our inner compass.
Pick your guidesI would also like to emphasize that where we place our focus of attention, our energy flows. I have to confess that if I focus on the fatigue I feel due to some anemia that I haven’t yet cured, I drag myself from one place to another and my mood is a clear reflection of that. Instead, if I feel grateful because I have my yoga class, I’m going to meditate, or I have a day that inspires me, I start floating with joy and energy. My neuroscience teacher teaches a wonderful lesson. He says that we come from love and we have to let it support us. Within us, there is immense compassion, good intentions, infinite gentleness, and great kindness. This practice helps us expand and relax into the love that we are. As he says, this is not airy-fairy; it is real. Day after day, we have to choose if we are going to let ourselves be guided by fear, shame, and insecurity of what others might say, or if we are going to let love, good wishes, curiosity, and courage guide us, which are ultimately all characteristics of our most awake Self.
👉 You are wonderful, you are unique, take your side, don’t betray yourself, your soul will appreciate it.
I hope you liked this podcast in two parts. If you know someone who could benefit from it, forward it to them and invite them to subscribe. This is the simplest way to help each other. We appreciate your recommendation and evaluation on any of the platforms you are listening to us. This motivates us to continue offering this free material to reach more and more hearts.
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That's me at 3 years old, in my first contact with the snow. Seeing my hands it seems that I am in a state of moving experimentation, but in reality I hated the cold that snow caused me.
Hello ….how are you today?
I too have felt inadequate, ugly, physically clumsy, not very good at math, unattractive, not popular, and rejected. I too, like the ugly duckling, bought into the story that I was an impostor.
Have you felt something like that? Have these imperfections weighed you down? Have you tried to hide them in some way in order to survive?
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
the story of the Ugly Duckling*Today's topic has made me think about it a lot because it is a true reflection of reality. I’ll summarize the story for you and as you read/listen to it, try to draw parallels between its allegories and your own life.
Once upon a time, a momma duck was very happy contemplating how her chubby ducklings were born. The last one took long to come out of his egg. When he finally poked his big head out, his horrified mother told him to go away because he was ugly, weak, and an impostor. The duckling was so sad that in his state he couldn’t even make friends. After wandering on his own, a farmer invited him to stay with her and for the first time, the duckling felt accepted. Unfortunately, the farmer was using him. She was fattening him to eat him later. When the duckling realized this, he ran away feeling terrified. Exhausted, he arrived at a pond where he saw some attractive and unique ducks. The duckling was terrified of being rejected so he softly asked whether he could dive in the water too. The eldest welcomed him saying he was one of them. As the duckling didn’t believe him, the old duck invited him to look at himself in the crystal clear waters. The duckling discovered that he was really a swan just like the rest of the group. Withthe confidence he felt after discovering himself, he joined the flock.🦢
This story moves me to the core even today. I too have felt inadequate, ugly, physically clumsy, not very good at math, unattractive, not popular, and rejected. I too, like the ugly duckling, bought into the story that I was an impostor. I'm sure you also were led to believe that you were flawed in some areas either by your family or your education or your experiences. I can bet you’ve also felt how these imperfections weighed you down and that you tried to hide them in some way in order to survive. We have all coped in the way the ugly duckling did. He moved on feeling anxious and insecure. He didn’t pause to truly contemplate himself for fear of what he was going to find. He didn’t claim his rights or his power because he unconsciously granted them to those who had neglected and bullied him. We can spend a lifetime avoiding and covering up what makes us feel self-conscious, hurt, or traumatized. We can end up living on autopilot to avoid feeling what others told us directly or indirectly. Think of all the times you were told or made to believe that you weren't smart enough, pretty enough, funny enough, smart enough, slender enough, muscular enough, etc. and how that made you feel at soul level.
Is that true? Is that so?
“Just because I feel that something is real, it doesn’t make it true.”
— Georgina Hudson Most likely, those words or those interactions have made you buy into those ideas about yourself as absolute certainties. There is something wonderful that I have learned in Mindfulness and that is that because I feel that something is real, it doesn’t make it true. I can feel clumsy when doing sports and I can feel that that is very real, but I have to ask myself, is that true? Is that so? Those questions will help me observe reality with greater equanimity. When I manage to calm myself down, I can see who I really am as the duckling that was not ugly but a swan. I can honestly share that I grew up with teachers, trainers, and relatives who told me that sports were not my thing. I suffered when I met my friends and they started playing volleyball or table tennis because I was scared of being discovered. My defense mechanism was to be nice, pleasant, and funny. I did the impossible to hide with a trembling heart what was happening to me but in that way, I disconnected from my essence, my needs, my values, and my inner compass.
The two mindsThe emotional work on myself brought me to tai chi, yoga, and dance. And I was surprised to see myself dancing gracefully in a mirror. I finally understood that I have never paid attention to the rules in sports because they bore me. I enjoy and I am good at other physical activities without so many rules and which are more playful. The way to wake up from the trance is by challenging the thoughts that tell us that we lack what it takes to enjoy and feel fulfilled in love, friendship, study, work, hobbies and so much more. Did you know that in Zen they say that we have two minds? It's super interesting and it's something I agree with because it gives us a lot of clarity. Therefore, we have the mind that thinks and the mind that observes. When the mind that thinks fears, suffers, and obsesses, it cannot see the truth. In that state, your focus and energy will go to the negative and terrible things that may happen to you. However, we are much more than our thoughts. We are the ones who experience, create, have, and feel them. When we develop the mind that observes without judging ourselves, we can get out of our negative loop and reactivity and, like the ugly duckling, discover that we have unlimited potential and grace.
To be continued next week…I hope you liked this article. It is a subject to continue talking for hours on end. I will be developing the topics that were brought up in more detail in the next podcast. Let me know which ones interest you the most as many of you already do. If you know someone who would benefit from today's reflection, forward this to them and encourage them to subscribe. This is the best way to help one other. We also appreciate your recommendation and evaluation on any of the platforms you are listening to us. This encourages us to continue offering this free material to reach more and more hearts.
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*Hans Christian Andersen, 1843
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This week I’m bringing you the second part on Mindfulness. This time, we are going to focus on different practices that you can start on your own because they are super simple.
- Sacred pause
- Mindfulness meditation
- Mindfulness groups
- Write a mindful journal
- Conscious Visualization
- Mindful body care and movement
- Key attitudes in the practice of Mindfulness
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Sacred pause1. At different times of the day, pause, take a deep breath, and notice your emotions, your physical sensations, and what you are telling yourself to feel that way emotionally and physically. Remember that having certain thoughts doesn’t make them true. 2. Acknowledge what you feel, accept it, and do something that soothes your experience in the moment – from asking for a hug, to calling a friend, to staring at the horizon, to having a cup of tea.
Mindfulness meditation1. Lying down or sitting down with a straight back but feeling comfortable, close your eyes and take several deep breaths, inhaling through your nose and exhaling through your mouth. 2. When you feel calmer, pay attention to all the sounds around you, those that are far away and those that are close. 3. Breathing normally, go over each corner of your body and notice how you feel physically. Be very mindful about this. 4. Do 10 cycles of inhalation and exhalation through your nose. 5. Pay attention to the sounds, smells, and temperature in the place where you are. 6. When you are ready, open your eyes.
Mindfulness groups1. Decide if you want to start a mindfulness group with a closed number of people (always the same) or with an open number (where new people join you in every meeting) 2. Decide how often and for how long you will meet – once a week, once or twice a month for one hour, etc. 3. Sit in a circle. Each person briefly shares how they feel. To prevent someone from talking too much, have a shared code like raising your hand or passing an object that indicates to the person that time is up. 4. Avoid suggesting, criticizing, sorting out what others say. The idea is to be present mindfully and creating a safe loving container/space. 5. Take turns leading the meditation or designate one person for every meeting. 6. Share readings and learnings about mindfulness. 7. You can have a drink and/or something to eat mindfully before saying goodbye.
Write a mindful journal1. Carve out 10-15 minutes to sit quietly and write on a document in your computer or on paper. 2. Write down the question, “what’s the inner chatter I can hear at the moment? What is worrying me, stressing me, taking up mental space?” 3. Write down what comes to mind without editing it and without judging yourself. 4. When you finish, read your notes to yourself and investigate what you are telling yourself that makes you feel and act like this. 5. Ask yourself what would help you and write that down too.
Conscious Visualization1. Lying down or sitting down with a straight back, close your eyes and take several deep breaths, inhaling through your nose and exhaling through your mouth. 2. When you feel calm, pay attention to all the sounds around you, those that are far away and those that are close. 3. Imagine a warm, golden light running down through you from the crown of your head to your feet. Visualize how this light relaxes all the muscles of your face, your neck, torso, legs and feet. 4. Do 10 cycles of inhalation and exhalation through your nose. Repeat this 2 more times. 5. Enjoy that light that you are radiating from the inside out and the calm that you feel. 6. Get in touch with the sounds, smells, and temperature around you. 7. When you are ready, open your eyes.
Mindful body care and movement1. Do the sun salutation from yoga. Look for videos on youtube to learn it. It is wonderful. 2. Do neck and shoulder rotations mindfully. 3. Stretch your legs: sitting down with legs together and stretched out. Extend your arms and lean forward trying to touch your toes (keep your legs straight). Hold this position for 30 seconds and then repeat three more times. 4. Stretch your upper body: standing up have your legs slightly apart at the height of your hips, lower your trunk with a straight back and without bending your legs. Don't worry about touching the ground, wherever you go is enough. You should feel the stretch in your legs. 5. Child's Pose: Kneel down and sit on your heels. Inhale and exhale lowering your back until your chest rests on your knees and your forehead touches the ground. Place your arms next to your body, palms facing upwards. Extend and enjoy.
Key attitudes in the practice of Mindfulness* Not judgment. * Patience: things happen when they have to happen. * Beginner's mind: have an open and curious mind in the here and now. * Not forcing yourself: let things happen, just like meditation. Let go and trust * Acceptance: accept things at all times whether you like them or not. * Non-identification with our thoughts: just observe them and then let them go. * Trust: trust in yourself, in your essential goodness, and in the greater good.
I hope you liked this super practical podcast on how to put Mindfulness into practice. If you know someone who wants to start or deepen their mindfulness practice, forward this post to them. It's the best way to help each other and it's super simple. We appreciate your recommendation and assessment on any of the platforms you are following us.
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*Hello …. How are you today?*
This podcast has been inspired by a client who told me, “I’d like to start practicing mindfulness in our sessions. It’s so fashionable nowadays that I’m intrigued”. I’m telling you this with a broad smile and sparkling eyes because when my clients ask me to dedicate some part of their sessions to Mindfulness, it makes my day.
Mindfulness is a millenary practice that has its origins in Buddhism, Zen, Yoga, and Hinduism. In the west, mindfulness became super popular because it was applied within a stress reduction program, which has been a benchmark of mind-body medicine recognized by the National Institute of Health of the USA and by Humanistic and Transpersonal Psychology, which is the one I have studied thoroughly and the one I commune with.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
My experience with MindfulnessAs with so many other areas of my life, I stumbled into Mindfulness. About 14-15 years ago, I was going through a very difficult time in my life because the joy of having my first child was overshadowed by extreme fatigue and a severe inability to concentrate. I vividly remember looking at myself in the mirror and having huge dark circles under my eyes. Even though my baby son allowed me to sleep well, I got up feeling tired. I literally dragged myself through life juggling my little energy between taking care of my baby and working almost full time. I was sad, very harsh on myself, very worried about what people might say if I got distracted in my job and feeling tired all the time. I was low because I was unable to enjoy my son’s first months and because I couldn’t connect to my husband. My energy seemed like a little flame that burned very softly. I had tried to meditate many times since my twenties but I had the false idea that to that end, I had to suspend my thoughts and have a blank mind, which my monkey mind, found impossible. One day, out of pure chance, I saw a documentary on Mindfulness that had me at hello because the idea was simple and easy to apply.
Mindfulness, a way of lifeI’d like to clarify first that Mindfulness is a way of life. The practice of daily meditation is very important to live mindfully but Mindfulness is much broader than meditation. It is about being present and observing our own experience without judging it. It is learning to live with unconditional love for oneself, noticing what’s happening to us in the here and now with a lot of self-compassion. One of the first things I ask my clients to do is to observe themselves. I ask them to notice their feelings and behavior without being harsh on themselves. The inner space that we’re able to open and expand when learn to observe our experience without reacting to it is impressive. In effect, another fundamental pillar of mindfulness is having the ability to pause before reacting with our old thoughts, patterns, and habits by default. This responsive state connects us with our most lucid Self, with our ancient wisdom, with the flow of life, and with love for everything that is. It also shows us when it is necessary to set boundaries and take care of ourselves.
An example: my past selfI was the one who lived at full speed juggling parenting, work, my partner, my physical activity, and my friends, felt attacked every time someone suggested I should slow down, undertake fewer things, or take time to rest. I reacted badly in snappy ways that weren’t very kind to the person who had made me those remarks. Now that I come to think about it, the one who made most of them was my poor mother, may she rest in peace. The speed in which I lived disconnected me from my true needs and I lived in a hyper vigilant state. I pursued achievement after achievement trying to stop life from hitting me in the face. Instead of living from the inside out, I lived from the outside in. When someone said to me, “aren't you overstretching?” I interpreted that as an attempt to cut my wings, to dominate and control me and that drove me crazy. Did I pause? Did I observe my emotions, sensations, thoughts? No, not at all. In fact, I always bragged about having quick responses. Mindfulness taught me that I needed to move slower than I used to because when I’m running from here to there, I disconnect from the present. When that happens, I start to live in the future. And the problem is that when my mind gets caught up in future imaginary scenarios, I tend to scare myself and that brings about anxiety and thoughts that have nothing to do with the truth.
Summarizing Part 1I would like to summarize this first part about Mindfulness by saying that it is the ability to notice what’s happening to us moment after moment. It’s learning to bring ourselves to the truth of the present moment with love and kindness. Mindfulness is an invitation to embark on a path towards our innermost self, our inner wisdom and heart. When we’re able to be present in our bodies mindfully, we have greater discernment to attend to what happens to us both in our inner and outer world with kindness, affection, and courage.
I hope you liked this first part about mindfulness. In the second, I will share with you concrete mindful actions. If you know someone who might need this, forward it to them. This is a very simple way of building bridges to support and help one other. We also appreciate your recommendation and evaluation on any of the platforms that you are listening to us.
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*Hello ….how are you today?*
This week I’m bringing you two pieces: an article that I’ve written for Psicología y Mente magazine (Psychology and Mind) and also a podcast in English which encapsulates the main ideas of the article in Spanish.
Many of my podcast followers and clients have been looking forward to this publication because it’s about something quite pervasive in our lives which is frustration. We all experience rage, anger, sadness, and even despair when we want something, we work to achieve it, but there’s an obstacle in our path. The problem is not feeling frustrated from time to time but anchoring frustration as part of our lives and covering it up by taking up unhealthy habits or throwing in the towel directly.
If you can read in Spanish, I’m also sharing with you an article I wrote in Psicología y Mente magazine (Psychology and Mind in English), which delves into the topic in depth and offers you concrete tools to free yourself.
Psicología y Mente Magazine “Los efectos negativos de la frustración (y 5 maneras de gestionarla)” The article will help you understand:
- What frustration is
- Where it comes from - our internal perceptions or from the external world around us
- When frustration is radically harmful
- The negative effects of frustration.
- How to channel frustration positively.
The article is for you to learn, get the necessary tools to tackle this, and also to share with me how you feel. Remember that I am here if you need help.
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*Hello …. How are you today?*
I recorded this powerful meditation to share with you that will unleash our capacity to activate our manifesting powers. It will fill you with inspiration and will be a super powerful tool for you.
You can listen to the podcast with this player. Enjoy it!
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I’ve been told that I haven't talked about romantic love for a long time and it’s so true that I’m bringing you a podcast on the subject.
The title alludes to writer Pablo Neruda’s book because I believe that for every twenty love poems that we embody, we go through endless desperate songs. I wish my younger self, the one who went to therapy feeling distraught, the one who cried with so many fears, would have been told, “calm down, you'll see how everything falls into place”. I’m not talking about things falling into place magically, but about doing the right job on oneself, recovering our power, and falling in love with ourselves and with our life to be able to welcome another person later.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
My desperate songsI vividly remember being single -but in relationships- and feeling terrible because my “love” for my partners lasted very little. I was very young and I thought that if the butterflies in my belly faded away or there were days when I was bored, I had to run away from the relationship because it was a sign of having lost the feeling that had made me start dating the boyfriend I had at the time. That was one of my most desperate songs to be honest. I came to think that my destiny was to settle for insipid or bland love. Another of my most desperate songs was the one about “having to look up to” my partner. I don't know what I was thinking. What did I want? Did I want to be in a relationship with a rock star on a stage who I could admire? Did I long to be with a pseudo genius who thought he was more intelligent than the rest, thus, me too? And I ask myself, why did I want to lose myself in that other person that I needed to worship? Why didn't I seek that fascination in my own life? That's why I usually say that when it comes to love, there is plenty of idealization and little self-appreciation.
The perfect match The pervasive notion of the other half that has to “excite, satisfy and complete me” is perverse because it places all the responsibility on the other person. Unfortunately, it is the message that a good part of Western cinema, literature, and culture in general sell us. It's so sad to hear someone say "I want to divorce, I don't know why, but I'm not excited anymore", "I can't stand him, he’s so boring ", "we're going to separate, I don't need her anymore". Mind you! I’m not saying that we should settle for whatever relationship as couples did in the past. In older generations people seemed to have a marital contract for life and they didn’t question it. What I’m saying here is different. I’m rooting for self-realization, our personal evolution and unleashing our best version in our own lives. If we seek our personal fulfillment in our couple, we will end up feeling frustrated. If we do not love ourselves radically, we will try to fill out our inner void with our couple but eventually, that won’t be enough. That is why the work begins with ourselves.
“...we demand from the other person what we lack ourselves.”
— Georgina Hudson I was there and I can totally hear my clients and friends when they share with me that they feel overwhelmed or that their partners are no longer funny or don’t make them feel complete. It like a syndrome of our times where there are two people who love each other but one of them goes through a period when they feel deflated and so, they decide to throw in the towel because the relationship is not making them feel what they need. As I’ve pointed out many times, I’m taking out of this conversation all those relationships where people continue despite substance abuse, general violence and mistreatment. In those scenarios, I'm the one who’s screaming “get out of that place now”. In this post, I’m talking about people who, like my younger self, despair because the other person no longer "gives" them what they need, be it fun, calm, passion, stability, significance and/or a transcendental life. I love the fact that when there are two fingers pointing to the other person, there are three others pointing to oneself. So what do those three fingers want to reveal to me? Most of the time, we demand from the other person what we lack ourselves, "he doesn't make me laugh anymore" but... what is your sense of humor like these days?, "She doesn’t excite me anymore" but... What is the relationship with your own body and your sensuality like? "She behaves like a roommate" but... what is your mood like around her?
Loving LoveWe are going to feed love with our verbal and non-verbal communication, with our words and with our gestures. This will bring us closer, it will help us relax, it will make us feel that we are there for each other, to cherish and support each other. This requires a lot of courage since we have to dare to be vulnerable, we have to trust the other person to start over, we have to heal our self-esteem to be able to show our soul. What’s more, in a relationship I have to feel confident that I can express my desires in a loving space where they will be welcome and vice versa. We will set healthy boundaries and we’ll respect and honor each other’s needs. On the other hand, we are going to nurture passion with a halo of mystery. If we want to strike a healthy balance between certainty and rich intimacy with our partners, we will have to feed our imagination and sensuality. We will have to reconnect with what excited us at the beginning of our relationship. When we start going out with someone, we dance to a melody between knowing and not knowing, between novelty and predictability, between adventure and structure. It is entirely possible to relive moments like that to spice up our long lasting bond.
When the foundations of a relationship are solid, love and passion can regenerate. Moreover, you’re most likely to fall in love with your partner several times because there will be different stages, agreements and disagreements, love and heartbreak within the same relationship. Remember, when we disconnect from our essence, we dissociate from ourselves and it’s difficult to connect with others. When we integrate of our parts and reconnect with our essence, our wellbeing overflows and it impacts our relationship with the person we love.
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Here are some reasons and tips to overcome this tendency. Hello ….how are you today?
This week I have a double invitation for you. First, I’m going to offer you this podcast about our need to have everything under control, how much suffering that tendency brings about and how to overcome it.
If you can read in Spanish, I’m also sharing with you an article I wrote in Psicología y Mente magazine (Psychology and Mind in English), which delves into the topic in depth and offers you concrete tools to free yourself.
Psicología y Mente Magazine “4 maneras de superar la necesidad de tenerlo todo bajo control” *If you prefer reading in English, you have a written version below. Enjoy it!*
Control closes our brain like a fist 👊As an introduction, I’d like to highlight that it is completely human to want to control our external and internal world with all kinds of actions that we think will spare us all sorts of unpleasant situations. How do we go about this? Strategizing, being hyper-vigilant, telling others how to do things, and overthinking. I know it’s easier said than done but the control we want to have over (almost) everything feels as though we were making a fist with our brains. Our amygdala is activated and our brain is hijacked. As a result, our nervous system is filled with stress hormones and it’s more difficult to be just present.
Pause for a moment please and think about all the situations we face every day that are beyond our control, think about the passing of time, illnesses, losing a person we love, other people’s reactions, and so much more. I can’t emphasize enough the importance of surrendering and trusting. It is quite a challenge, right?, but one that deserves to take on. Lately, I’ve been in a situation where a person that I love seems to be doing everything to self-sabotage. My control freak started to obsess about all the terrible things that could happen to him. I called this person a thousand times, I bossed him around, and I reached out to the people in his circle only to discover his life is his. I can offer my help but I can’t live his life for him.
HOW DOES WANTING TO BE IN CONTROL MANIFEST IN ME? WORRYING, OBSESSING...How does wanting to be in control show in me? Worrying, obsessing, planning, and overthinking. However, the controller in me takes me away from the here and now. It takes me to imaginary future scenarios. It really points to all the wrong places and it exhausts me. What’s the cost of leaving my life behind in the “doing” machine? How much am I going to sacrifice to avoid being criticized? What’s wrong if things don’t go the way I wanted them to go? On the contrary, life may surprise me for the better!
We need to discern what’s in our hands and what’s not. We need to slow down and even to stop for a while to respond to what happens to us from a wiser and more compassionate place. Culture, family and genetics have conditioned us to be on the alert and to work as much as we can to avoid unpleasant surprises. Nevertheless, wanting to have everything under control is a by-product of a rigid mindset while a more flexible one makes life more beautiful and more relaxed, and it offers us the possibility to savor the present moment.
What can we do about this?1. We can do our best and then let go and trust the process/Universe. 2. We can challenge the stories that we tell ourselves when we obsess with control.
Let me be clear. We all need some degree of certainty in our lives and to that end, it’s totally fine to design our lives with purpose. The problem is when we buy into the false scenarios that we foresee for ourselves and that create suffering. 3. Delegate tasks and believe in the people you do. 4. Adopt a growth mindset and remind yourself that challenges and unforeseen situations are part of life but you’re totally equipped to navigate them
As I mentioned earlier, if you can read in Spanish and would like to take a deep dive into the topic, go ahead and 👉 read the article I wrote in Psicología y Mente:
And remember trying to be in control of everything stops the natural flow of life. Put the practices I told you before in practice and you’ll gradually see how you start opening a big space in your chest and you feel more alive than ever.
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*Hello …. How are you today?*
I’m dedicating this post to all the people who reached out to me to tell me how restless they feel during hectic times and how difficult it is for them to self-soothe.
In the northern hemisphere, September is the month children re-start school and parents return to their work after the summer break. The great number of external demands naturally triggers all kinds of strong emotions for kids and adults alike.
How do you feel when your busy-ness levels rise significantly? 🤯
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Unfortunately, neither our academic education nor our homes offered us a roadmap to manage big feelings such as overwhelm, anxiety, sadness about what has ended and fear of what is yet to come. Even the most well-intentioned parents or caregivers might have failed to find a way to help us deal with our sometimes challenging inner world. As a result, we may have felt alone and lost in the face of new cycles or when external stimuli became too challenging to handle.
Visualize yourself as a kid and try to answer the following questions:
- Did someone teach you how to respond to stressful situations?
- Did you know that the lack of tools to deal with childhood stress might be affecting you today as an adult?
Transitions Transitions from one phase to another, and by this I mean both restarting cycles and taking on more responsibility, require energy, conviction, discernment, and action. We need to have a clear vision of the stage that is about to begin and for this to materialize and be sustained over time, we need to take firm baby steps. Unfortunately, when we don’t respect our natural timing and end up running from here to there madly, we might end up feeling exhausted and burned out (even as soon as we start!). We need to design our actions consciously one day at a time. The juice lies in the balance between doing and resting, between taking things seriously and laughing a little about everything.
The teaching of a mother and her babyThere is a very wise teaching by Zen Master Thich Nhat Hanh that can help you when you feel overwhelmed. Think of a mother who is in the kitchen and who hears that her baby is crying. What do you think she does? She drops everything and runs to comfort her child. When the mother hugs her baby, her energy calms him/her down. The idea is to do the same with ourselves:
- Pause like the mother who heard her baby cry.
There is a space of wisdom that is found only when we pause between one activity and the other. Our busy adult selves make us more impulsive. Meditation, contemplation, breathe in and out with faith, a cup of tea or coffee by yourself, savoring every sip, everything will help to reconnect with yourself. - Take care of your deepest needs and desires as the mother did with her baby.
Personally, I need some time alone every day during busy times. What works best for me is mindfulness meditation. You might balance your chores and duties with dancing, exercising, or practicing your hobby. - Soothe yourself like the mother’s energy did to her baby.Let’s start to treat ourselves with kindness, patience and love. We tend to be so harsh and ruthless with ourselves. When we take our side, our life changes remarkably for the better.
Reparenting
“What would the wisest and most loving parent in the world say to me?”
In psychology, there’s a process called "reparenting". This invites us to treat ourselves as the most loving and compassionate father or a mother would. Remember that you can always offer yourself the love and the care that you would have liked to receive. This is not about blaming our parents or caregivers but about having an understanding of what they could do with the resources they had and being able to start re-raising or reparenting ourselves by treating ourselves with the greatest possible kindness.
Unconditional friendliness towards ourselves is a healing path we can access by developing a gentle inner voice that can lovingly tend to our emotional world. In addition, we can learn to respond to our thoughts with discernment and peace of mind. This process will help us calm down until we find the inner quiet to respond to what happens to us with greater wisdom.
The next time you find yourself feeling overwhelmed by everything you have to do, ask yourself, “what would the wisest and most loving parent in the world say to me?”, “what would I say to a friend I love if they were in my situation?” When we learn to soothe ourselves, a big space within us begins to open. There we will find the most sensible answers to our most urgent questions. In addition, remember to do your best, let go, and trust the Universe.
I would like to round off by sharing with you the serenity prayer:
"Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference (between what I can and cannot change)."
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*Hello …. How are you today?*
This week I’m inviting you to do this multi-layered meditation that will help you calm down physically, mentally, emotionally and spiritually. If you are used to meditating, do this meditation as you always do (on the floor, on a chair, lying down, etc). If you don't usually meditate, just close your eyes and listen to my voice. Let go of control and follow what I’m telling you.
If you know someone who needs this, invite them to subscribe, that way we are building bridges to help one other. Remember that now you can find us on Apple Podcasts and Spotify as well.
I hope you enjoy it and feel free to tell me how you felt after the meditation.
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This week I’m sharing with you an article I wrote for Elephant Journal magazine about the role of fear in my own life and how challenging it has been. It’s a very intimate account about how I learned to pause and look at it in the eye to see what it had to teach me. We can learn so much when we get how to relate to fear and not with it.
Below’s the link to the autobiographical article on Elephant Journal:
Elephant Journal: "How can fear be your teacher” If you speak Spanish, you might also enjoy my latest article on Psicología y Mente magazine about the challenges we face to feel true peace of mind. This will shed a lot of light on the topic and it will provide you with very concrete tools to feel at ease.
Psicología y Mente Magazine “Por qué nos cuesta sentir paz” *Enjoy it!*
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Have you ever been told…“You are too sensitive, nobody can tell you anything”. “Your life’s chaos, no wonder you lose everything”. “You’re overweight/skinny, do something if you want to have a partner”. “This child’s restless, are you sure he doesn't have ADHD?” “Are you anxious again, really?”
How do we usually respond to that?
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
My experienceThese phrases are heard repeatedly, and unfortunately, they’re always fashionable. When I was a young girl, I was one of the many young children who were told “are you crying again? Come on, it's not so bad” (This was said with seriously fed up and concerned faces). The truth is that making the passage to adolescence made me extremely vulnerable. I didn't understand that my emotions were the result of making the transition from being a child to a teenager. I didn’t understand that my hormones were changing. I didn't understand my new world. My friends and I suddenly stopped playing to become a little more daring and a little more adult-like. My sensitivity was at an all-time high and I sometimes cried at the slightest comment or attitude that hurt me. I can still see myself vividly sobbing on my own and in silence. My mother, however, always noticed that and when that happened, the interrogation began.
Anyone looking at me from the outside might have thought I had it all – a closely knit family, many friends, good grades, affection in the circles where I moved, and material well-being – but inside, I felt a revolution that made me anxious and which I didn’t understand. As a result, I felt inadequate and different from the rest. I felt I had no right to feel so sensitive. As a side note, some years later, talking about this with my friends I found out that I wasn't the only one. Anyway, all the above was enough reason for my teenage me to avoid opening up when my mum asked me why I was crying. I dreaded disappointing others and being rejected so, I began to hide my vulnerability and put it under the rug. I held my chin up and smiled for the outside world.
The message behind the phrasesBehind every phrase I mentioned at the very beginning, there’s a subliminal message that shames, repudiates and disempowers the one who’s told that. They sound like this: "get rid of all that, it's exhausting, get over it".
“IT COMES AS NO SURPRISE THAT IN A SYSTEM SO LACKING IN EMOTIONAL INTELLIGENCE AND/OR EMPATHY, WE END UP CONVINCING OURSELVES THAT WE ARE BROKEN AND THAT SOMETHING IS WRONG WITH US”
Georgina Hudson
How do we usually respond to that? Blaming and shaming ourselves. After all, that is safer and easier than accepting that our vulnerability and sensitivity aren’t accepted by our closest circle.
“We have self-imposed parameters that we have bought from culture”
Even the most well intentioned caregivers may have pushed us to hide what we felt. We might also have hidden our emotions ourselves when we compared ourselves with our environment. And unfortunately, all those exquisite feelings ended up being neglected. We have self-imposed parameters that we have bought from culture, which sells us that only by being happy 24/7 or having this or that attitude or thing, we’ll be able to be successful. There’s also something pervasive in our lives and it’s our internal narrative. This is based on our painful childhood and / or adolescence: "I’m not good enough for this", “people will not like me for who I am”. Nevertheless, it’s time we stood up for ourselves and integrated all our pieces, which is only possible from a place of deep self-compassion and not from self-rejection.
Let’s work 🚧The work on oneself begins by pausing and silencing the voices of shame from outside and inside, accepting everything that belongs to us, and becoming accountable for what’s going on. We need to open our eyes to tend to the parts that need our acknowledgement. We can certainly re-parent ourselves as we wish the adults in our lives had when we were young. This reminds me of all the times my children come home feeling overwhelmed. I can’t ask them to get over their feelings and calm down at that moment. I can only offer them my heart and my conscious presence. I can embrace them and wait. Only then can they come out of the trance and begin to express themselves by crying and/or talking, and from that place, we begin to dig into their experience in order for them to heal.
The work on oneself isn’t always fun and calm, we have to be very brave and persistent but the reward is always joyful.
There’s a universe that wants to be revealed through us but it will only whisper its answers when we’re open and gentle towards ourselves.
At the core of our being, we’ll find what’s been silenced and forgotten along with our greatest wisdom and creativity. Only when we dare to assist and reorganize all those pieces with loving kindness can we shine brightly from the inside out. From that loving place, we can take the necessary actions to achieve our goals from an inspired place.
What are the concrete stages of the work on ourselves that we can do?
- Recognizing what is happening to us
- Accepting our emotions without judging ourselves
- Doing the work on ourselves (layer by layer)
- Seeking to quiet the mind in the process
- Taking care of our body (rest, nutrition and appropriate exercise)
- Being grateful (think of all the reasons you have to be thankful and savour that gratitude)
I hope you liked this post. If you know anyone who can benefit from this, forward it to them and invite them to subscribe.
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*Hello …. How are you today?*
Today's topic is quite taboo because one says "intimate pleasure" and what comes to mind is sex. Unfortunately, there isn’t a more bastardized word than “sex”. We associate pleasure with the secret, the dirty, the forbidden, what should not be done or told, porn magazines and movies, shameless people, and even vulgarity. However, intimate pleasure, whether in sexual terms or just by the mere fact that we’re inhabiting our own bodies, has nothing to do with basic instincts like the movie but with love, acceptance, security and presence.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
When I was a teenager, I was told I couldn’t have any physical contact with my boyfriends. When a girl my age was sensual, both in my house and in my group of friends, that girl was labeled as "a little quick". I suppose the use of “little” was referring to something belonging to a lower level because if a person is "quick or fast", one associates it with mental agility and shrewdness. To make things even worse, as we didn’t know what intimate pleasure was, we were led to find out in all the wrong places. We came across images where bodily pleasure was something quite brutal and where a woman was completely objectified.
I remember vividly when a boy who was very close to my family and me had his first girlfriend. My father kept cracking jokes telling him not to be silly. He insisted that at his age he had to have a girlfriend here and another there. I, on the other hand, started going out with a boy, and my father got very angry with me, he never greeted or said a word to my poor boyfriend at that time. I felt enraged because I didn’t feel free and at the same time, I was terrified of losing my father’s approval if I didn't follow his orders. I was completely disconnected from my body, from my intimacy, and from the person I was dating. Everything was extremely contradictory. On the one hand, the demands to meet certain parameters about beauty were loud and clear, but then, when we reached the desired weight, hairstyle, and look, we had to keep it to ourselves and showcase it as a mannequin in society’s shop window.
And with all the things I mentioned above, I’d like to uproot the idea that to enjoy ourselves we have to look the way our culture dictates. We will never be happy living from the outside in but the other way around. Period. Let me add here that intimate pleasure is felt in many ways, not only in a sexual relationship and for this it’s key to feel in peace in our own skin. This goes beyond what we see in the mirror. It is about feeling free, calm and safe regardless of our gender, size, sexual choice, skin color, and spirituality or religion. I, as many podcast listeners know, had to move away from home and country at a very early age to find delight and joy in my life. I had been fed so many “must” and “must nots” that anything that was contrary to those inhibited me. Only when I broke free from what was expected from me was I able to make love to life.
I have a client who shared with me that he hasn’t felt any sexual desire for a long time. Digging deeper into his case, he never felt like he was enough. His insecurity was at play very early on when he was little at school and he had to choose his toys. He mentioned that he never chose anything until everyone had done so because he felt less entitled than the other kids. When he arrived at puberty, he settled for partners he wasn't very attracted to because he thought the people he liked weren't going to even notice him. Today, he is also low because he’s gained a few kilograms. The kilograms don’t weigh him down; he regrets having left himself last on the list. He doesn’t feel resentment towards his parents or towards his small children, whom he cares for so much, what he feels is sadness, disconnection, and exhaustion.
I’m sure that my client's story will resonate with many of you. It is difficult to enjoy our body and the relationship we have with another person when we feel insufficient and when we fear being rejected. Many times what happens is that we make up for that insecurity by being too nice on the outside, endlessly helping everyone, or on the contrary, withdrawing or distancing from a world that we feel is against us. Some other times, we might seek pleasure in our work or domestic achievements but behind closed doors and in the depths of our being, we will feel dissatisfied.
This topic requires a lot of courage and self-compassion. Courage is necessary to peel back all the layers of years of trauma and pain and to do the necessary healing work. Self-compassion, is essential to give ourselves the necessary understanding, love, and care that is necessary to embrace our essence and our history. To feel pleasure, I insist, we need to be present. If we are stressed or anxious, for example, we are going to misalign and our minds are going to fly to the past and/or to the future. We need to be able to inhabit the here and now to be able to celebrate ourselves. It is also important to be relaxed and to have our senses wide open.
When my clients ask me: “but what can I do?” I reply to them with several questions, “what do you like?, what calms you down?, what makes you feel butterflies in your belly?”. Many times, they have been blocked for so many years that they have to start with themselves. My client started getting up early to go for a walk without any other agenda but to savor the moment. You can also offer yourself a bubble bath, you can stroke your body and look at yourself in the mirror and see how magnificent you are. You may seek enjoyment with your partner by cooking something special, by lighting up some candles, by snuggling in the sofa, holding hands, getting a massage, or sleeping in each other's arms. The most important thing is to feel at peace with oneself and to be able to bring all of our selves to our relationship. Little by little, we start to discover, know, and love who we are and that feeds intimacy with the other person.
I hope you liked this podcast. We don’t often talk about this topic and it’s such an integral part of our life, though. If you know someone who could benefit from this material, forward it to them and invite them to subscribe to the podcast. We also appreciate your recommendation and evaluation on any of the platforms you are listening to us as it makes us more visible to those who don't know us yet.
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This week I’m sharing with you an article I wrote for Psicología y Mente magazine about the doubts that arise in healthy relationships. Am I in love? Does (s)he love me? Why doesn’t (s)he value me? Is this real love?
In the article, I dive deep into how our experiences as children and adolescents, the expectations that have been imposed on us by the outside world and ourselves, our insecurities in general, and stress influence how fulfilling our relationships are.
Read the article in “Psicología y Mente" Magazine (available in Spanish only) Align mind and heart with this article (available in Spanish only)
If you wish to, you can also listen to the podcast I recorded on February 2021: “Ideal romantic love”, a very personal story.
Link to the post 👉 “Ideal” romantic love (published in Feb’2021)
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This article is dedicated to all the parents and/or caregivers who have to reconcile work with their children's summer or winter break.
Not surprisingly when faced with this scenario, many parents keep their children busy with summer or winter camps, vacation schools, or an array of different pastimes. It is not bad if your children enjoy that, but what happens when they don’t? What happens when they feel tired after the school year and they want to feel more relaxed and obligations free?
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Our essential goodnessI feel that the first thing parents and caregivers have to work on is guilt. The guilt that arises from wanting to be with our children and not being able to do so or needing to work but relegating it in the pursuit of entertaining our children. To tackle this, it’s imperative to tap on our essential goodness. This is a core concept from yoga that I find liberating. Let's open to the idea that we are doing our best because our intentions are good. Unless we do that, we will feel that we are failing and we will end up whipping ourselves, which is an extremely toxic pattern. Our children need to witness that we are emotionally healthy parents. If we are irritated by their demands or the frustration of not being able to work, we are likely to respond badly or ignore them causing them discomfort and invalidating them. It is more positive to pause for a few minutes during our working day for our children to know that we love them, that we are balancing our obligations with the desire to have fun with them and that we will leave everything aside to be with them as soon as it is humanly possible. I’ve always asked my children a very simple question, “what would you like us to do when I’m done with work today?” These words work like magic when children have the whole day ahead of them and they don't know what to do with their free time. What’s more, once they have a shared objective with me and/or my husband, they can figure out how to fill out the hours till we leave the house.
A personal story 💖I have a pre-adolescent and a teenager. Both are more independent than a few years ago and they manage to entertain themselves on their own or with friends. They both like to draw and do art with different materials and apps. Both are very sociable. They both talk and play a lot with their friends both in person and online.
Raising my children in this digital age is a constant negotiation about how they will use their screens, how much time their digital task will require, how and with whom. I pay a lot of attention to what they are doing when I see them online. If they spend a reasonable amount of time between shared games and some educational platform, I try to relax. I’m telling you my personal story because I believe that most parents looking for children activities outside the home fear two things: 1) that their children will interrupt their work or 2) that their kids will spend most of their time scrolling through their mobiles, tablets, or computers.
“...what they perceive as boredom may actually be loneliness and disconnection from the family and friends”
— Georgina Hudson Our children sometimes ask us, “what can I do? I feel so bored”. The thing is that what they perceive as boredom may actually be loneliness and disconnection from the family and friends. That is the perfect time to hug them and talk about their possibilities for a few minutes until they calm down. Sometimes it’s just a question of inviting them to share the space where you are, some other times they need to brainstorm ways to be closer to the people they love. That is why, when we overload them with tasks, they will understand that they can only feel entertained by external stimuli. And if we do that, we are going to take away their ability to dive in and discover who they are, what they need and want to express, and how to manage themselves. We can always offer support for all the above.
What can you do?From a practical point of view we can:
1. **Prioritize our tasks** to have more time with our children. They are not on vacation all year round and it is a unique possibility to bond with them.
- Set boundaries. If we explain to our children that between such and such times, we are going to work and then we will play or go out with them, they will understand. If they forget and interrupt us, we must calmly remind them.
- Talk to our children. Find out what their interests and dreams are and what would benefit them. Children have many inner resources and we have to help them unleash that potential.
- Practice self-compassion. We may not be able to keep up with work like when the kids are at school, or we may not be the fun parents we'd like to be. Whatever the case, treat yourself with the same love you would treat someone you love.
- Provide resources. Our parents always told us that getting bored was an excellent way to force us to be creative. I partially support that idea. We must help our children do what they like. If they like to paint, let's get them the materials. If they like to create, let's find items for them to do so, etc.
- Establish routines for your children. In the mornings, my children put away the dishes from the night before, they tidy up their room, and take our dog for a walk. We have lunch and dinner together. They set the table and clear it. This gives a frame to their routines.
- Get out of the house. If possible, organize your tasks in order to go out with your children for a while. You can run errands together and then have something to drink or an ice cream. You can also go to the square, the pool or the beach if you have a little more time.
What I would like to emphasize is that our children need to be seen, they need to feel that they belong to our tribe and to their friends groups. They need to know that they have our company, understanding and unconditional support. With our help, our children can learn to self-regulate, to find ways to have fun, build bridges with their friends, explore new skills and strengthen their social-emotional intelligence.
I hope this publication has helped you. If you know someone who can benefit from this, forward it to them and invite them to subscribe. In this way, we can help each other to feel better. We appreciate your recommendation and evaluation on any of the platforms you are listening to us. This makes us more visible and inspires us to keep offering this free material week after week.
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This week we are going to talk about how to honor our life by preserving our capacity to feel awestruck.
I really like watching children because for them life is beautiful. A child sees a little bird or a butterfly and they feel ecstatic. They go to the park, see a high slide, and they get most excited. I don't know what happens to us, the older ones, because as we grow older, we lose the fascination for the little things that surround us.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
“Our life is a gift.”
I’m taking deep breath as I’m writing this to assimilate those words well. The sea, the mountains, the vast blue sky, the starry nights, the woody forests, all of them are offerings and we have the right to enjoy them just because we’re alive. That realization moves me to the bone.
At home, we are all sensitive, my son and I are sensitive to a higher degree than my husband and my daughter, but we all feel elevated by the music we like, a beautiful landscape, a theater play, a good story, an exquisite dance, and a good movie. Feeling marveled at life is part of a mindset, the awe mindset. This is a mix of feeling amazed and dazzled by the stimuli that touch our soul. I always insist on the fact that we are like Teflon for the good things and like Velcro for the most challenging or “not so good” ones. We have to learn not to take daily miracles for granted. Think about this, the mere fact that we’re human beings gives us the chance to feel blessed by nature, the arts, the animals that make us happy, and the smile of our beloved ones, among many other things.
Gratitude: a practical exersise The skill to see life as if it were the first time allows us to raise the feel-good hormones, it helps us feel one with the universe, and it increases our ability to be grateful. I would like to emphasize that gratitude is not simply counting our blessings but feeling the joy that comes from knowing that life would not be the same without that that we’re grateful for. My neuroscience professor always told us that we have to exercise our minds to internalize good experiences. These experiences are going to help us to be more resilient and to anchor the good moments in our hearts. I suggest you start practicing by taking a few seconds (12 to me are ideal) to really watch what surrounds you. Breathe deeply and savor that time by checking with your 5 senses:
What do I feel on my skin right now?
What colors and shapes can I appreciate?
What can I hear?
What smells can I perceive?
What can I taste?
As you inhale and exhale ask yourself those questions, then close your eyes, recreate everything you have felt and when you open your eyes again, say "thank you". You will see how powerful this simple exercise is. In this way, you will be rewiring your brain to stimulate your awe mindset.
The science of aweMany years ago, I had the chance to study the sciences related to overall wellbeing at the University of California, Berkeley. I met educators, therapists, coaches, psychologists, and scientists from around the world to delve into the topic of social and emotional intelligence. I still remember the day we were taught the effects of the then emerging science of "awe". We watched videos of breathtaking landscapes with uplifting music. I got goose bumps, it made the hair stand up on the back of my neck and I was moved to tears. I understood that if watching a video of those magical places with those incredible melodies made me feel so lucky to be alive, I had to start putting the awe mindset to the test day after day.
Among many other things, scientists at the University of California, Berkeley, have concluded that awe helps us to:
1. Improve our mood and be more satisfied with life:
The studies emphasize how important nature and art are to contribute to our overall well-being. The good news is that you don’t have to move. Watching a video will already help you enjoy its benefits.
2. Increase our health:
The more our endorphins, dopamine, and feel-good hormones increase, the clearer our thoughts become and the better our choices and habits are.
3. Think critically:
Studies have shown how experiencing awe helps sharpen our mind to distinguish weak arguments from solid ones.
4. Decrease materialism:
Awe makes us capable to transcend our present circumstances and to feel one with something that is much bigger than we are. Awe helps us put everything into perspective.
5. Increase our humility:
When one can appreciate how vast the universe is, how divine art and nature are, etc., one can see ones’ strengths and weaknesses with greater perspective.
6. Feeling like we have more time:
Our ability to marvel at the things that life has to offer us makes us less impatient, it connects us with the here and now, and it helps us to be more present and less anxious.
7. Feeling closer to others:
This mindset helps us feel that we’re a part of life’s canvas. It helps us realize how much we can help something much bigger than our reality and ourselves.
Awe on a daily basisDon't let life go by without enjoying it. I know that it is not easy, I myself sometimes feel that I’m doing endless tasks on autopilot. Nevertheless, I try to have fewer and fewer of those days because they don't help me feel good, and they dysregulate me. Every time I go around Barcelona, I stop to appreciate the flowers, the architecture, the big avenues, people’s diversity and liveliness, and it really touches my soul. When I feel lazy, I push myself to go out for a walk with my dog and I stop to pay special attention to the treetops and the light that passes through their leaves. Some other days, I light up an incense or play soothing melodies that make me company during my daily chores. Try to recover your capacity to feel awestruck taking simple steps one day at a time. This will put every aspect of your life in its place and it will give you lots of peace and joy.
I hope you’ve enjoyed this article. If you know someone who could benefit from it, forward it to them and invite them to subscribe. In this way, we start building bridges to help one another. We also appreciate your recommendation and evaluation on any of the platforms you are listening to us. That motivates us to keep offering this free material week after week.
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The ones who live in the northern hemisphere have started to feel the rise in temperature and with it the need to take off our clothes and show our bodies.
Regardless of whether you show your body or not, what do you feel when you look at your body in the mirror? I’m not only referring to our curves or lack of them. I’m also referring to our aging faces and hair. This is a sensitive issue shared by my male and female clients alike.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
I understand this perfectly because I was overwhelmed by my body image for many years. There are many fronts to tackle when talking about this topic. On the one hand, we have to delve into our upbringing and education and how authority figures made us feel about our bodies. On the other hand, media shows us forever young and lean people who do not reflect real men and women. Added to this, there is the pressure of social networks, where many influencers show off their eternal youth and unhealthy weight. Unfortunately, this pushes many people to compare themselves with those people obsessively. Perfectionism and self-criticism also contribute to the idea that our body is never up to standard. This topic is so vast that we should devote several articles to it but this brief introduction is enough to understand why our self-esteem sometimes ends up plummeting.
As I’ve told you, I suffered a lot about this when I was little because my mother, may she rest in peace, feared that I had inherited her genes and that I’d become “chubby” as she perceived herself to be. My mother was a gorgeous woman but she didn't see it. She lived on diets and exercise because she couldn't bear having some extra weight. In her youth, someone told my mother how a very popular guy had mentioned in a group she was beautiful and had a lovely body shape but that it was easy to tell how she’d become overweight once married and with children. Imagine the impact that verbal attack had on my young mother. Until then she had been very relaxed about her body. Nevertheless, these influential guy’s words started to obsess her. Once she married my father, her insecurities increased because he has always associated beauty with skinny bodies. To cut a long story short, my mum and I were stuck in a vicious circle where we only ate dietetic food, exercised a lot, and talked obsessively about body image. Mother used to tell me, "my darling, you have to be thin before puberty or you will live on a diet like me". She had the best intentions for me but her words made me feel terrified of gaining weight, not being liked, not pleasing others, and even being bullied as it had happened to her. Around my teenage years, I completely lost my confidence on the body front and I began to seek other people’s approval. I kept asking my friends and family whether I looked good because I had no idea that the answer was within me.
I look at myself smiling in a picture a long time ago and I wonder why I disliked myself so much. People would say something nice to me and I’d come up with a “it's just because you love me… you can't speak to me objectively… how can you think so?… what's going on with you?” I looked at myself in the mirror and I always found something that I rejected. I wove my day-to-day life with love towards those who made up the fabric of my personal and professional life, but I failed to value myself enough. I didn't know it then but I covered my physical insecurities with academic and professional achievements. I was always busy, always going after my next target. On the outside, I had the image of a strong woman but I was suffering in silence. In reality, I was sharing the experience of many other women and men trapped in a perverse culture that enhances an image of beauty that is far from authentic people and even further from self-knowledge and holistic well-being (physical, mental, emotional and spiritual). Over the years, I understood that behind public figures there are personal trainers, strict diets, surgeries, and a lot of Photoshop. Little by little, I began to contact my values, my needs, and to love and accept myself entirely. When I look at myself in old photographs, I always think, "I was so beautiful, I’m so sorry I was so hard on myself", "there was so much love in my eyes, why wasn’t I compassionate with myself as I was with others?". I think I was so obsessed with the outside world that I stopped looking at myself. I perfectly remember one day in my contemporary dance classes that I discovered myself moving to the sound of music and feeling ecstatic. My body was no longer something to dissect and reject, my body was I with all my passion, my desires, my shadows, and my light.
“What did I learn from so many years of self-rejection?”
- That I needed to wake up and feel one with the world.
- That I needed to learn to meditate to be able to tread the path of spiritual awakening.
- That it was necessary to be mindful of my inner world and to tend to my wounds with love.
- To be able to discern real beauty from the empty and superficial idea that media sells us.
- That I feel beautiful for everything that I am - mind, body, and spirit,
- That it is crucial to love myself and feel comfortable in my own skin. If someone judges and criticizes my body, they don’t play in my team.
- That it was necessary to go beyond my construction of what I needed to look like and feel more relaxed in general.
- That I want to align with the people I find beautiful for their courage, their empathy, their intelligence, and their ability to help others reclaim their power.
- That I have gained the insights necessary to hold hands with others who are going through what I went through.
Remember that we are a soul with a human body. We obviously need to nurture and take good care of ourselves but our "container" needs our love.
I hope this article has relieved you and has helped you reflect on this topic. If you know someone who needs this today, forward it to them and invite them to subscribe. Thank you for being there and remember to recommend and evaluate us on any of the platforms you are listening to us. That gives us the motivation to continue offering this free material week after week.
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- personal experience -
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This week's topic has been inspired by the way time has passed in my own life and by my personal and professional reflections. I don't know about you, but I spent a good part of my life wishing that the times that were challenging would pass quickly. I had this thought that the future would always be better.
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Typical phrasesI remember telling myself, "I can't wait to move to such and such city", "I hope the finals are over, so I have more free time", "I hope school classes finish and the summer break starts", "I hope this project ends and I'll be able to dedicate more to this other one”, etc. etc. I can give you a thousand of those examples. Don't tell me you haven't ever toyed with the idea of your kids growing up so they would become more independent, or being a certain age to fly away from your parents’ nest, or climbing the career ladder to get more significance or financial freedom.
“The year is over for me”
— A client, around mid June. Last week, one of my clients told me “the year is over for me”. I looked at him feeling confused because we were at the beginning of June. I asked him to clarify what he was saying. He told me quite comically, “June goes by quickly with our children's school coming to an end plus all the things we have to do before the summer arrives. During July, we close projects because in August, everything stops and everyone goes away. In September, activity is reactivated and when you least realize it, the year is over”. This client has endured many difficulties this 2022 and it is natural for him to long for the year to be over. If there is someone listening to all this who doesn’t feel identified, please raise your hand. I feel that if I had you in front of me, there would be no one raising their hand.
A Personal ExperienceI started treading the path of mindfulness 12 years ago. Until then my life was fast, very exciting, and even risky. I lived from challenge to challenge. Halfway through one project, I already had my mind set on another. Time slipped through my hands like water because I had many academic, life, and work commitments at the same time. I felt so overwhelmed by doing so much that I yearned for time to go by quickly while I crossed out items on my to do list. With my mindfulness practice, I learned to be present with everything that happened to me day after day. More than ten years later, I am still a learner but my anxiety and impatience have noticeably decreased. I learned to contact my inner wisdom and to observe my inner experience. This has enabled me to respond to what happens to me, leaving behind the reactivity and impulsiveness that characterized me in the past. The Georgi of today is the opposite of who I was 12 years ago. To say that I lived running from A to B is an understatement. I still remember pushing my baby's stroller while talking on my cell phone on my way to run an errand. No wonder I wanted time to fly! I always needed to go on vacation or in that particular example, I longed for my baby to grow up and go to daycare. I didn't understand that the way out is always in. I didn't see that I needed a mindset and habit change. I idealized the idea that everything had to happen quickly so I would get rid of challenges fast as well. Time taught me that I was stuck in a vicious circle where the passage of time was not going to free me.
Time Management and Self Management Last week I turned 46 and to be honest, my wish was to go deeper into the path of self-awareness and mindfulness. I want to ground myself more, I want to taste my days slowly, I want to thank my blessings on a daily basis, I want to strengthen my ability to return to my center. Life will always demand things from us because we are always moving. The important thing is not to contract due to stress but to expand trusting our abilities and opening to the possibility that everything will be fine. I always say that a lot is said about “time management” but very little about “self-management”. Instead of wasting our efforts wishing that time flies, we could take care of our energy to move with greater clarity and discernment. How? Prioritizing, setting boundaries when necessary, leaving our impossible parameters of perfection and control, and honoring our lives by being faithful to our deepest needs.
Self-compassion and Pause I would like to round off by saying that it is important to accept and embrace our humanity. Self-compassion, which is the ability to treat ourselves in the way we would treat a person that we love, is essential to begin to live one day at a time and to be holistically connected to the present. There will be days that you enjoy and feel awake and others when you’ll feel out of alignment and disconnected. Be kind to yourself when that happens and start over where you left. This reminds me of the number of times when instead of enjoying my meal bite by bite, I gobble it down. If in those moments, I can’t perceive that it was just a slip, I will start whipping myself and it will be more difficult for me to return to my healthy habits. And although it may seem counterproductive, pausing, meditating, contemplating, and doing something that is nourishing every day will help you calm down and it will prevent you from leaning into the future, in the end, the future is pure imagination. Above all things, peace of mind allows us to witness our evolution and that of the people we love, it helps us see the changes and characteristics of every season of the year and the charm of nature, and it connects us to our essence every sunrise.
I hope you liked this post. If you know someone who is living very fast and could benefit from this article, forward it to them and encourage them to subscribe. In this way, we learn and evolve together. We appreciate your recommendation and evaluation on any of the platforms that you are listening to us because it motivates us to continue offering this free material week after week.
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This week we are going to celebrate the new month with a meditation that will help us to be more grounded, relaxing every muscle, every cell, and any tension you may be experiencing.
If you have a tendency to live in your mental space rather than the physical one (thinking, creating, and even worrying), you will like this meditation that will help you get in touch with your body and the earth feeling more present and calm.
Enjoy it!
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This week's topic is dedicated to all the people who feel vulnerable with the state of the world and with their personal, family and professional challenges.
Every day we witness situations that put our resilience to the test. Therefore, we are called to be more aware of our emotional state and to learn how to regulate it. You’re probably wondering what resilience and emotional regulation are. In simple terms, I’d say that ... you should listen to this podcast! 😀
Today’s topic is equally valid for tantrums, rebellious teenagers, and even adults with their losses, frustrations, and difficulties. One of the most human tendencies in the world in these situations is the desire to remove the other person’s pain. It is a very noble thing indeed but in our effort to relieve the other person; we trespass the other person's territory. So… what can we do?
This week I bring you an article I wrote for Psychology and Mind magazine. It's about why forgiving and asking for forgiveness can liberate us.
It's a challenge, someone hurts us and we get stuck in rage, blame, and astonishment. When we hurt others, we might get into a loop of self-punishment, justification or regret. However, none of this spares us from suffering. On the contrary, it increases it. That is why; I want to share with you 3 reasons why granting forgiveness and asking for it is highly beneficial for you.
This week I’m bringing you this beautiful tapping session to reduce stress, worry, and anger, which are the topics I’ve been talking lately, and thus, help you restore balance at all levels.
Just in case you’re new to the podcast, remember that this technique involves tapping on different meridian points on the face and body and repeating phrases that will bring negative emotions to the forefront to accept and release them.
Are you interested in the subject and want to know more? Subscribe to the podcast or write to me and I will send you:
• Tutorials and Videos of introduction to Tapping
• Tapping session: relax your inner critic
• Tapping session: to release stress
• Tapping session: let go of your insecurities and receive
Someone hurt us and we began to feel that heat inside, that uncontrollable anger and that desire to punch back in the most painful way possible so that the other gets what he or she deserves. Our reaction by default, for the most part, is to attack back, and be aware of the fact that attacking is not always screaming. It’s sometimes connected to stone walling the other person where neither a word nor a glance is directed at him or her. The number of cases that we create on our minds when we are very angry is impressive. 😤
This week's article is based my very personal experience, no less! By now, you’ve probably learned that I’m against wearing masks and speaking from a place of superior knowledge and having it all figured out. As you know, I dedicate every day of my life to specializing in emotions, and how to get the most out of living with well-being not only because it’s important for my profession but also because it’s key for myself. Nevertheless, that doesn’t mean that I don’t have setbacks, which may have serious consequences.
This week I’m bringing you an article I wrote for Psicología y Mente magazine (Psychology and Mind) on how we can step into our power and live our lives with confidence. When you dare to write your own story and stop playing the role that others have written for you, you start feeling at peace, in harmony, and with total freedom.
Today we are going to relax and empower ourselves with some affirmations that I’d like you to listen to and repeat whenever you feel that your batteries are running low and that you need strength, support, and motivation.
Breathe in consciously, and silently or aloud, repeat the affirmations after me.
We started talking about this topic last week when we focused on priorities and boundaries. Today we’re going to expand on how our beliefs and our identity influence our quality of life.
Sometimes we carry so much on our shoulders that we feel like they’re going to break. The challenge is to have the discernment to know what we can take out of our backpack in order to live our vision and mission feeling lighter.
Two years ago, government announced a lockdown because of Covid. We have lived all this time without knowing what direction our jobs would take, what would happen to children's studies, to our finances, and to our health. Suddenly, something in me made me pause and change my original topic. I’m not going to talk about Covid but about how my clients and I feel in these uncertain times.
As a subscriber suggested, we’re going to talk about loneliness. We are used to talking about our relationships but what happens when something happens to us and we are suddenly left alone? And what what happens when we seek loneliness out of sheer joy?
This is a broad topic because there are several types of loneliness. I’m going to focus on circumstantial loneliness and loneliness which is chosen.
This meditation will help you step into your power and strengthen your connection with the Universe to be able to manifest what you keep in your heart. This meditation will elevate your state and allow you to let go of control and receive what the Universe has for you. Remember that thoughts come and go. If you get distracted, acknowledge it, and return to the meditation. Relax and follow my voice. May you enjoy it.
Have you ever felt so inspired by what you were doing that you created things without stress or pushing? That’s Flow, and I am officially certified as a Flow Coach to help my clients enter states where they flow with life.
Unlike the detailed description I gave you in other publications, I want to talk to you from my own experience and not just about the subject.
That job was easy for me and I had a great salary. Was I unhappy? No, on the contrary, I loved interacting with people. Was it enough? It was economically but spiritually, it was not. I wouldn’t say I was trapped but I was wearing a corset that limited what I could do. What happens when you don’t feel in a cage at work but you feel frustrated any way?
This week's topic was suggested by a subscriber who bravely shared his unease at feeling stuck “in a negative loop” in his love relationships. He’s been feeling trapped in relationships where he is deceived or where he deceives himself.
He gets excited about the person he begins dating only to discover he’s been betrayed, which leads to his blaming himself for having trusted that person.
It isn’t easy for me, it hurts me so much that I’m moved to tears as I’m writing.
My father became a widower more than a year and a half ago. My father, the careless one, the innocent in many things, the one who needs many lessons about emotional and social intelligence, is now old and alone.
What can we do when one or both of our parents need us as a compass to continue on their path in their later years?
I’ve been asked to tell my stories. Today, I’d like to share with you a relationship that I had that was exciting but also harmful, addictive, and stressful.
It had its positive side but the good peaks were very high and the bad ones were too low. It was literally like living on an emotional roller coaster.
Unlike last week that we talked about a healthy relationship where doubts can naturally arise, in this particular relationship, I lived orbiting my ex, who overshadowed me for a while. Then I got tired, and the one who began to move around me was he.
I’ve chosen one of my most painful life experiences in the spirit that it’ll serve you. You might be going through something similar or you might be putting yourself last on your list. I hope this helps you get to know, understand, value, care for, and love yourself.
We all want to feel in love but it’s so complicated, right? I always say that if friends were our significant others, we’d be alone or full of doubts. Nevertheless, the lack of stress and expectations in this area makes friendship so much easier. We grow up wanting to live happily ever after, which is extremely idyllic, isn’t it? And that’s where the problem begins.
Today I’d like to talk about something that comes up very frequently in my sessions. It’s about apologies that don’t feel enough. What happens when someone says "I'm sorry" but it doesn't relieve us? What can be going on when we are the ones who ask for forgiveness and the other person doesn’t take it well? In your work or in your personal life, you’ve surely been on one side or the other.
It’s important to be well equipped to be able to ask for forgiveness with real intention. Writer Gilbert Chesterton said it very clearly, “A stiff apology is a second insult... The injured party does not want to be compensated because he has been wronged; he wants to be healed because he has been hurt.” The key is to help heal the wound with sincere regret.
So, if saying "I'm sorry" isn't enough, what are the ingredients of a real apology?
Hello …. How are you today?
We are about to start the New Year which feels like a blank page, right?. We look back and we can see everything that has happened to us. We close our eyes and we can clearly feel what we’re thankful for, what we’re ready to forgive, what’s hurt us, and what’s felt great. However, the calendar change to the New Year brings silence, mystery … and questions.
Surely, you have many wishes in your heart and you’ve maybe made a New Year resolutions list. There are people who decide to wait until some days of January have passed before taking action and there are those who are willing to say goodbye to the old year determined to make changes in their lives as soon as possible.
PauseThe first thing that comes up for me is to pause and to take a deep breath to make room for this moment. Transitions are a huge inner challenge. This one in particular marks the contrast of all the hustle and bustle, brightness and speed of the Holidays with the slower pace, the return to everyday life and to living with a quiet soul in January. We know that we have to say goodbye to the old year but the lack of control of the New Year brings up some uncertainty (or a lot!). That’s a lot to take for us little humans who crave certainty so much! However, January is an invitation to believe, to have faith, and to allow ourselves to not know. If it serves as an anchor against uncertainty, try to put into practice rituals that will ground you. You might want to make a gratitude list, to write a journal, to pray, to contemplate, to walk in nature, and even to get more sleep.
JanuaryFrom the Latin "Ianuarius", is the month dedicated to the god Janus. Janus was the god of doors, beginnings, and ends. He was the god of changes and transitions, of the moments when the portal that separates the past and the future was crossed. As the god of beginnings, he was publicly worshipped on the first day of January (Ianuarius), the month that begins the New Year. Understanding what the month of January means is highly graphic because it’s exactly what we go through year after year. We have to cross the threshold of what we know to get into a new land that we can barely see.
TransitionsHow do you feel with the transitions from one stage to the other? What feelings come up for you? Are you curious? Do those feelings overwhelm you a little? How do those feelings manifest in your body? Do you have butterflies in your belly? Do you feel some tightness in your chest? What does your body want to tell you with those signals and how can you soothe and nourish yourself?
I’ve already told you that transitions are difficult for me but I go through them and once I have made my passage, I usually feel very good. The first sensation I have, however, is some constriction at the base of my throat. I must admit that I feel uncomfortable when I don’t have control over changes. Only when I let go and surrender, do I start to relax. This reminds me of the time I had to cross the glass bridge on the rooftop at the Riu hotel, Madrid. My first reaction was one of total fear. I felt as if I was walking in the air with nothing to support me under my feet. However, when I saw that my daughter was walking through it so calmly and happily, I understood that I needed to cheer myself on. I was simply telling myself stories that had nothing to do with reality. That example is great to illustrate all the times we move along telling ourselves terrible tales of how things are going to turn up which have nothing to do with real life. Many small actions can help us bring about positive changes as long as we honor our deepest needs.
6 keys to transitionsWhat can we do in this transition from the old year to the new one? (and in all transitions in general)
- Move more slowly. This doesn’t mean that we’ll walk like a tortoise or in slow motion. It means we need to focus on one activity at a time.
- Prioritize what is important and deliberately choose where we’re going to spend our energy and where we are not.
- Set healthy boundaries to take care of ourselves.
- Meditate and / or do tapping EFT.
- Balance the energy we spend outside - family, work, social activities- with rest and solitude- little naps and sleeping hours according to our needs, and time for ourselves.
- Exercise from yoga and tai chi to something that makes us sweat. Let me highlight that exercising is one of the most common New Year's resolutions. Tip: start small to sustain it over time.
Heads up! New Year’s resolutionsTony Robbins says that at the beginning of a new year, everybody makes resolutions. However, without a plan, our New Year resolutions will quickly fail. If you’re considering making changes in the New Year, read Tony Robbins’ quote below:
“This year, instead of setting yourself up to fail with a resolution that’s uninspiring or unattainable, set meaningful, actionable goals instead – and make a plan to achieve them. When you do New Year goal setting right, you’re able to pace yourself and enjoy your progress along the way."
Tony Robbins
It’s wonderful to have new goals for the year ahead. New Year, New Life, right? But ... what if instead of setting big goals we set small goals that are achievable? Why not making small habit changes that will help us achieve our goals? What about focusing on developing tools that will work in our favor for all the above? How about move offensively and not defensively? What I most wish for this coming year is that we honor ourselves at all levels - physical, emotional, mental, and spiritual. Our bodies have their times, our emotions bring us messages, our minds need rest, and our spirits need to align with the faith that we’re always being guided.
Thank you 💖I’d like to take this opportunity to thank you because you are there reading / listening to this attentively an, because you write to me and inspire me. I’m grateful to you because the more we are, the more I feel like committing to writing and podcasting every week. I love sharing with you a little of what I do in my therapeutic work and a little of what my clients, like me, are feel on our wellness journey.
If you know someone who might benefit from this blog / podcast, please forward this to them and invite them to subscribe. Your recommendation makes us more visible to people who don't know us yet. A big thank you for that. Remember that you can listen to us on Apple Podcasts and Spotify as well.
A big hug! ❤
Thank you!
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Today I´d like to share with you what I usually experience during this time of the year. For starters, I like the decorations, the lights, the markets, the Christmas carols, the shop windows and the Christmas movies. On the other hand, I have to admit that by mid-December, I start to feel a lot of pressure. Is it only me or are there many people who feel uneasy about the Holidays?
Last Thursday was Thanksgiving in some parts of the world. I must say I’ve started to ask myself how many times we pause to say thank you during the year. We rarely do it, right?
We stubbornly focus on what we don't want and what we don't have, but we seldom devote our energy to what we do like and what we already enjoy. Mind you, if we lose what we take for granted, we do notice it, a lot!
It’s important to train ourselves to be grateful.
Last week we had an introduction to the fixed and growth mindsets.
Today I’m going to show you my story with both and how adopting one or the other has helped me or harmed me. I want to own my truth and be unapologetically me just in case you feel the only one with your frame of mind.
Today we’re going to talk about mindset or “mental frames”.
Adopting one mindset or the other can be a catalyst for opportunity and fulfilment or for withdrawal and fear.
Let me ask you a few questions:
At school, did you feel that your intelligence was okish but you weren't outstanding like the best students? Did you feel that you were very good at academic subjects but that you weren’t born for sports? In your life nowadays, do you obsess when somebody criticizes you, your behavior, or what you’ve accomplished? If you see that someone like you is suddenly doing very well, do you secretly feel jealous or envious?
I hope that the first part of this blog / podcast helped you understand yourself better. The 6 Human Needs developed by Tony Robbins aren’t simple wishes and desires but deep rooted needs that serve as the basis for our behavior and choices. Today we are going to delve into the rest of the 6 human needs. These are: 4. Love / connection 5. Growth 6. Contribution
Tony Robbins has dedicated his life to studying human behavior, and he concluded that regardless of our origin and culture, we all have 6 needs in common. The topic is both simple and profound, that’s why I’d rather talk about it over the course of two weeks.
Today we will focus on Certainty, Variety and Recognition.
More often than not, I hear the phrases “I'm exhausted”, “I can’t go on like this anymore”, “I'm overwhelmed”. It is the new normal, stress is the real pandemic. We find it so difficult to relax, to find 10’ to meditate or 30’ to do something that nurtures our soul. I can’t help comparing our experience with a pressure cooker. I hope that we can start noticing that. Learn more about Reactive and Responsive brain as well as 12 practices that will help you take a break.
The pandemic has urged many people to reinvent themselves. There are others who already had a burning desire to start a new career path but who pushed it down for fear of the unknown. There’s something frightening and paralyzing when, after careful analysis of every aspect of the new venture, inaction persists.
Fear of failing, fear of not meeting deadlines, fear of making a transition, fear of uncertainty, among many other reasons. What happens when we feel a waterfall of stress running down our body? Let’s do this multi-layered meditation that will help you calm down physically, mentally, emotionally and spiritually.
A friend told me “I'm afraid that all this is happening to me because I’m vibrating at a low frequency”. We both share the conviction that when one is well, doors open... However, what happens when we’re struck by a crisis? Are we supposed to repress our fear, anguish, or anger because otherwise the Universe will punish us? Do we really have to think positively all the time?
Who hasn’t related to someone who’s exhausted one? Who hasn't felt overwhelmed and sad after spending time with someone who seemed to have drained their energy? From a relative to a boss, they are people who control us, belittle us, manipulate us, deny what we tell them and blackmail us emotionally.
Today's topic has been inspired by three clients who, due to different reasons and contexts, feel the need to give up on their dreams. This is a multi-layered subject and it requires a great deal of self-compassion.
I’m starting today’s topic with a sigh. Who hasn’t been hurt and who hasn’t hurt others? It's hard to get in touch with a situation that’s broken our hearts and disappointed us. I have to honor everyone who has experienced disappointment in their relationship, the pain touches something very primitive in us, and it triggers emotions that shake and hurt us to the core.
This podcast is dedicated to all the people who love their partners but who are worried because they feel that what they have with their significant others has lost its spark. And I’m not referring just to the sexual aspect of the bond but to the relationship as a whole. Sometimes it looks as though the frenzy of juggling children, work and obligations has swept away the desire to be together, right?
Today's topic is the topic of my life. I’m improving but as I’ve already told you before, I’ve been a serial worrier. I’m much better, though, but still recovering. I bet this is going to resonate with many of you as well. Let me start by asking you a few questions to start reflecting on this. How much room is there for play and enjoyment in your life? Do you consider that you take things way too seriously? Do you think the reasons for your concerns are absolute truths? On average, how much time do you feel stressed and how much do you feel relaxed? We’ve just worked on this with a client. We were discussing about why it is so difficult for her to be a little "crazier", more "relaxed", more "daring", more "rebellious about what seems terrible". There is a huge difference between being responsible and being serious. What’s more, there’s something deep to heal when everything seems so important that we start living in our heads almost permanently.
Twelve years ago, I was super overwhelmed, I was a new mother, my son was just a few months old and I worked full time in a very competitive environment. I didn’t feel like going out with my husband or friends because all my energy was reserved to my baby and my work. I remember saying to myself: "God, Universe, Life, help me to be more balanced, to feel calmer". The more I resisted my emotions, the bigger they got. So, I decided to start a transcendental meditation course but it didn't work out.
One day I was reading a magazine and I found out that there was a practice called Mindfulness that was simple and helped with difficult emotions. My entire life changed for the better from this simple practice. You’re probably wondering what it is. In broad terms, it means being in contact with our present experience, both with what is happening within us and around us, from a place of deep compassion and without judging what is happening is going on. It’s developing an inner presence that observes what happens to us and that can respond from a place of calm.
Sharon Salzberg, Mindfulness teacher and referent of Mindfulness explains, “Mindfulness serves as the basis for insight — literally meaning it provides us a clearer vision (“sight”) or what is within. If we experience a difficult emotion or undergo a negative experience, we tend to want to deny or avoid the pain we feel as soon as it arises. But, when doing this, we don’t create adequate space for learning and growth. Reactivity doesn’t expand our perspective. Mindfulness transforms our tendency to react by enabling us to be more present and aware. This presence is the platform from which we can access more wisdom and compassion”.
I hope you like this blog. If you know someone who can benefit from this post, invite them to subscribe. In this way, we can build bridges of empathy and love to help one another.
If you’d like to get a different meditation every month, post it in the comments or send me a private message. THANK YOU.
A big hug ❤
It’s noticing or hearing that our children are bored. It’s almost a fatal feeling because when we finally start working or take a break from it, we feel a dagger in our chest because we perceive or hear that our children don’t know what to do with their free time. How do you deal with these situations?
Today we‘re going to focus on the addiction to worrying that we usually experience.
We aren’t going to refer to the excessive worrying that turns into anxiety and panic but to all those obsessive thoughts around one thing or another that make us suffer on a daily basis and that take our power away.
Bills we have to pay, deadlines, jobs which in the summer drop a little, and even comments that we made or that others made to us that left us thinking and feeling uneasy.
You can listen to the podcast with this player, or if you prefer reading you have a written version in my webpage. Enjoy it!
Today we are going to talk about stages that come to an end and how to peacefully step into the ones that open up. We sometimes suffer when a stage of our life ends, right? From a son who has become a teenager, to a job that was lost or that you quit, to a relationship that has finished, to moving places, to somebody who’s passed away.
If there is something that is very clear to me from the interactions with my clients and from my own experience, it is that the fear of not being enough and the fear of not being accepted prevents us from loving ourselves. It doesn’t allow us to honor our deepest being and to recover our worth.
You can find the written version in my web page.
You can also get access to a guided Tapping Session.
One subscriber told me with total honesty “please, talk about how traumatic it is to think about putting on bikinis and swimsuits in the summer”. The idea behind this blog is to bring relief to the feelings that we aren’t enough or that we never meet the cultural standard, and especially to the hardest emotion of all, which is becoming our body’s enemy.
Hello …. How are you today?
This week, I’ve dedicated the topic of apathy to all of those who are worried about feeling bored at work and I’ll write about apathy in one’s couple asap.
Let's see if the image that’s coming to my mind on repeat sounds familiar to you. It’s Sunday at noon, you’re sharing a delicious meal with your family, the feeling of well-being and freedom you’re experiencing is enormous. However, as the sun goes down, you feel a knot in your stomach, the feeling of uneasiness swells up inside you, and your head fills up with the images of what Monday will be like. As you visualize how you get up and get dressed for work, your head and shoulders start falling forward with the resignation that you have to face a tedious, gray, and eternal workday. Does this sound familiar?
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
According to an article in Udemy for Business (link below) 43% of workers suffer from bore-out or “chronic boredom”, a word coined by consultant Philippe Rothlin and philosopher Peter Werder. This word most probably sounds familiar to you because it’s similar to the now well-known “burn-out”. However, they ‘re opposite words. Burn-out arises when after so much pushing, working, and making an effort, stress ends up making people feel squandered or "burned out". These people can’t bear anything else, they can’t cope with any more, and they suffer from exhaustion at levels that often turn into anxious states. In contrast, bore-out is the stress that people experience when they don't feel challenged, when they’ve been living in their comfort zone for a long time, and when they’ve become apathetic about what they have to do in their day-to-day lives. Bore-out can also trigger anxiety, sadness, and a lot of restlessness in those who suffer it.
One can offer a lot of advice to those who are bored and apathetic at work. Nevertheless, those who are going through those states won’t find any solution outside themselves but within. That’s why the first step is to recognize that one is suffering and the second is to ask for help to work on oneself. When my clients share these emotions with me, they often tell me that they want to slam the door and quit their jobs. Others tell me that they’re furious because they don’t only feel deflated at work but they also return home to collapse on the sofa. They don’t feel like sharing their energy with their family, and some get to the extent of wondering if they are in the right relationship. Now, I’d like to invite you to make a sacred pause and to take a deep breath together. Let’s become aware of something together. Although it’s much easier to project our frustration, apathy and boredom on the other person and on the outside world, our work begins by looking inside. What’s manifesting physically? What do I find difficult to express? What am I avoiding? What behaviors are perpetuating what I feel? What am I afraid of?
Mindfulness teacher Jack Kornfield says something great about this topic “Boredom comes from lack of attention. With it, we also find restlessness, discouragement and self-judgment. We get bored because we don't like what is happening or because we feel empty or lost. We can recognize boredom and let it be a state to explore". It’s key to investigate what’s going on inside. We might have given our power to those who sold us an idea of what we should be or do instead of honoring what we craved to do. We might have had no choice but to ignore the our inner calling out of necessity. We probably needed to put bread on the table, for example, and so, we didn’t seek what we needed. We might have been caught in the grip of perfectionism and control so, inaction took hold of us and we ended up choosing what was easier at that time. Whatever the case, the invitation is to dig inside to see that which is patiently waiting to be healed.
It takes a lot of courage to contact our vulnerability but that is where our gems reside. That act will make us vibrate high. Researcher Brené Brown tells us “Vulnerability is not weakness and the uncertainty, risk and emotional exposure we face every day are not optional… (…) It is the engine of our daily life… (…) Being vulnerable is allowing ourselves to be seen, being sincere. (…) vulnerability is the birthplace of innovation, creativity and change.” Let me say something here, we can't go through life pretending everything is fine, telling ourselves “I'm bored but at least I have a job, others don't even have it, I have to be patient”. That’s false gratitude and contentment. It’s necessary to stop to see what’s making us suffer into their eyes to change our current situation. When the desire to reverse work apathy is greater than fear, curiosity, clarity and courage arise. When we take charge of our inner work, what’s happening outside becomes clear. Only then can we look for strategies for change. I strongly recommend seeking the help of a serious committed professional. If you‘re wondering whether you’ll be able to make it, the answer is a loud "Yes, of course, and you deserve it" The time to start is now.
I’ll round off with a phrase from my mentor in coaching, the great Tony Robbins, "The only impossible journey is the one you never begin”. I’m holding your hand, you can, you have the resourcefulness, you have the talent, you have the skill, now wake them up.
If you know a friend who might benefit from this, remember to forward them this message. Thank you.
A big hug ❤
Udemy Workplace Boredom Study (2016)
Thank you!
Go back
Love is not something natural, it requires discipline, concentration, patience, faith and the defeat of narcissism.
Make room for laughing at everything a little bit, let the butterflies in your belly coexist with your joy
Letting go of the child my son was and making room for this beautiful young man’s birth
True belonging only happens when we present our authentic self to the world ~ Brene Brown