innengold - the coaching and meditation podcast: Recent Episodes
Sonja Müller // Life Coach & Meditation Coach
Hi, I'm Sonja, I am a life coach and a meditation coach. In this podcast, I share bits and pieces of my own personal practice, coaching tools, meditation techniques and other gems. All to help you explore how to become the most authentic version of yourself and live the life that’s truly yours. Please enjoy!
Find me on Instagram @innengold.coaching
Visit my website www.innengold.com and reach out to me at kontakt@innengold.com
Believing meditation myths can definitely stop you from even trying meditation, or they could prevent you from fully enjoying your practice and reaping all the benefits. Because they always make you feel like you don't really do it right.From „I would have to sit still, but I can’t“ to „But my mind doesn’t stop thinking, so it wouldn’t work“, I talk about some of the most common preconceptions about meditation and how you can shift your perspective around them - or even use your so called „imperfections“ in your own favor.If you’re curious about my upcoming meditation coaching offer, the „meditation sparks“, I invite you to sign up here for instant access to my latest introductory workshop and to receive your invitation for my upcoming free workshop in May.
www.innengold.com/meditation
You can find out more about Sonja and innengold coaching here.
Meditation moments - bringing meditation into your daily life by starting small. Today: being with what is. This is your reminder that meditation doesn’t always have to be a big thing. It doesn't always need a long practice in a perfectly quiet peaceful surrounding. What if it could be way simpler than that? What if you could bring "meditation moments" into your daily life, without needing them to be perfect or having to make a lot of time for them. When was the last time you took a moment to make space for an emotion ? To really feel that feeling of joy, anger, grief, excitement…?Here is how you can make it a meditation moment.This is your invitation to make your meditation practice as simple, practical and available for yourself as possible by starting to look for it in the small moments. Enjoy. ---Curious about finding a way to practice meditation that truly works for you? If simply sitting still just doesn't do it - this is for you!Join the FREE "meditation sparks" workshops and experience a new more liberated approach to practicing meditation. Sign up here!---Meet Sonja on Instagram or on the innengold website. You can find out more about life coaching and meditation coaching with Sonja here.
Meditation moments - bringing meditation into your daily life by starting small. Today: with your footsteps.This is your reminder that meditation doesn’t always have to be a big thing.It doesn't always need a long practice in a perfectly quiet peaceful surrounding. What if it could be way simpler than that?What if you could bring "meditation moments" into your daily life, without needing them to be perfect or having to make a lot of time for them.This is your invitation to make your meditation practice as simple, practical and available for yourself as possible by starting to look for it in the small moments.Enjoy.Meet Sonja on Instagram or on the innengold website.You can find out more about life coaching and meditation coaching with Sonja here.
Meditation moments - bringing meditation into your daily life by starting small. Today: with a hug.This is your reminder that meditation doesn’t always have to be a big thing.It doesn't always need a long practice in a perfectly quiet peaceful surrounding. That’s not always available for most of us, for various reasons.But I am sharing with you ways to bring "meditation moments" into your daily life, without having to make huge amounts of time available to begin with.This is your invitation to make your meditation practice as simple, practical and available for yourself as possible by starting to look for it in the small moments.Enjoy.Meet Sonja on Instagram or on the innengold website.You can find out more about life coaching and meditation coaching with Sonja here.
Herzlich Willkommen zu einer neuen deutschsprachigen Folge des innengold Podcasts!
In diesem Podcast spreche ich über Coaching und Meditation: Zwei große Felder mit vielfältigen Werkzeugen und Techniken, sich im Inneren zu verbinden. Ich nenne dieses Innere dein “innengold”: dein ruhiges, kraftvolles Inneres, der Teil von dir, der immer stabil bleibt, egal was um dich herum in deinem Leben passiert. Der Teil von dir, der genau weiß, wer du bist und wie du dein Leben so gestalten kannst, dass es sich 100% anfühlt wie deins.
Es geht also um große Themen, aber genauso um ganz praktische Ideen: Wie lebe ich denn, wenn ich im Inneren mit mir verbunden bin? Und wie stelle ich diese Verbindung überhaupt erst her?
Jeder hat letztendlich seine eigene Art, sich im Innern zu verbinden, um präsenter zu sein, sich lebendiger zu fühlen und ein Leben zu gestalten, das sich authentisch anfühlt.
Die spannende Frage ist: Wie machst DU es? Was könnte DIR dabei helfen?
In dieser Folge spreche ich mit Johanna Leitner, Cranio-Sakral Praktikerin aus Wien. Für sie geschieht die Verbindung nach Innen vor allem durch den Körper und passiert in den Kleinigkeiten. Unser Gespräch geht tief in die Themen (Selbst-)Akzeptanz, Annehmen was ist, Ehrlichkeit und Verletzlichkeit, und finden in all diesen Facetten der Verbindung zum “innengold”.
Ein Austausch mit viel Liebe zum Detail und insbesondere zu der Kraft der Nuancen, die den entscheidenden Unterschied machen können - in der Verbindung zu dir selbst, der Art und Weise, wie du lebst und dich weiterentwickeln kannst.
Ganz praktisch teilt Johanna einige ihrer liebsten Werkzeuge, um die eigene innere Verbindung herzustellen und zu stärken, ganz besonders die Verbindung zum Herzen.
Johanna bietet einfühlsame Textarbeit und cranio-sacrale Körperbalance in Wien und Ried(Österreich) an und ist hier online zu finden.
Mehr über Sonja und ihre “innengold” Coaching-Angebote findest Du hier.
Lust auf ein entspanntes Gespräch zum Thema Meditation und die Verbindung zu deinem “innengold” bei einem virtuellen Kaffee?
Dann fühl dich eingeladen!
More conversations about how to connect to your innengold!
Connecting to yourself can be so very simple, and yet there are vast depths to explore. Being present with the body is certainly one of the ways that is the most basic and at the same time so profound.
In this episode, I have the pleasure to talk to a real expert in connecting through the body, somatic embodiment coach Lia Caraman.
We talk about how to bring the practice of connecting within into the day to day live and Lia shares a variety of ways how to do that. If you stay till the end, you can even try out a short body exercise with us.
You can find our more about Lia on her website and her instagram.
More about my work as a life & meditation coach here.
I would love to hear YOUR story of connecting within! Do you feel like having a chat about it? Let's grab a cup of coffee and chat.
Welcome to a brand new segment of the innengold podcast: I am having a guest! We're talking about my favorite topic: How do you like to connect to your innengold (aka your inner calm, stable, powerful center)?
We will also keep it practical and give you some tools for inner connection to experiment and play with, just as you're used to from this podcast. These tools will just a bit different and hopefully inspire you in new ways!
Let me introduce you to Natalie, founder and CEO of "The EMPWR", a studio for yoga, meditation, creativity and community in Sitges/Spain. She has her own powerful way to connect within - hands-on creativity - and you can sense how much power she can draw from there!
I invite you to hear more about her story, her tools to connect within and how that helped her build a new fulfilling life for herself here in Spain in less than a year.
You can find her website here and her Instagram here.
Everything about innengold - this way!
Welcome to another meditation special with a longer guided meditation practice for you to enjoy! "Connect within & and set your own mood" is an invitationto remember that you always have some agency to choose what your inner atmosphere feels like. From setting a foundation of inner connection to creating the tone you want and need in this moment, this practice encourages you to experiment with making this an empowering and light experience.Reach out and send me a message here!Find out more about innengold here.
How have you started into 2024? Did you set some intentions? Did you decide on big goals to achieve?
In this episode I invite you to sense into the coming year rather that thinking about big (external) goals. I offer you some contemplative questions to feel into what qualities you want to foster and focus on in 2024. So you get to live your life in your own way and enjoy it to the max!
Explore in a more gentle way what making the most of this new year could look and feel like for you.
Find out more about my offers at innengold here.
This is not to find out whether 2023 was good or bad - it's about seeing the bigger picture. What is there to embrace, take with you and learn from? What is coming with you into 2024? What is not?
Join me on a contemplative (or even meditative if you like) journey of questions about the ending year, that help you broaden your perspective on what the year was really like, instead of you just wanting to be done with it... Let's see if we can find some more treasures before we leave!
Asking unusual and expansive questions also encourages our mind to produce new and intentional thoughts. And those are the foundations of any conscious change, any intentional improvement you want to see in yourself and in your life.
That is how coaching and self coaching works. It allows your brain to take new routes. It creates new flexibility and creativity in your thinking. And from there, you will implement change.
That’s where your power lies to create more happiness. More abundance. More aliveness.
But it all starts with some questions! Enjoy.
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Curious about my slightly rebellious approach to meditation? Find out more about:"The Spark - a revolutionary meditation experience".
Sometimes it doesn’t need much to create a moment of slowing down, pausing and centering.
In this episode I share with you a simple yet effective tool to create a mini meditation vibe with your own hands.
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Join the early access list for "The Spark - a revolutionary meditation experience".
Change often appears to be that dramatic shift or that big leap - but in reality change is very incremental. Whatever you think about changing in your life: a habit, your job, your location; the way to really implementing that change is through consistent mini steps.
Today, I want to share with you a super practical exercise to set you up for success when it comes to tackling changes.
With your toothbrush.
Enjoy - and let me know how it went!
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Join the early access list for "The Spark - a revolutionary meditation experience".
Summer is over, but do all summer vibes have to be over, too?
Have you unintentionally left certain joys in the summer time, although you could still be enjoying them now - just because you thought you had to?
I invite you in this episode to explore the qualities of summer you liked and enjoyed the most, and how to bring them into the rest of the year.
You get to choose when summer ends!
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Not your average episode! This one is to go deep, take some time to answer self coaching questions and go on a deeper meditative journey.
I created a new podcast format for you, to explore deeper what your experience of connectedness feels like and how you want to nourish that inner relationship. I invite you to listen to the new special episode called “deep dive”, that is building upon the last one. If the last episode was about finding out what your “inner connection” feels like for you and how you can activate it, this one is an invitation to go way deeper, and work with me in a more intensive and explorative way:
This new episode is designed to be a deep meditative self exploration, a guided journey to discover new ways of experiencing that inner connection and make it a habit to take good care of it. It is a blend of (self) coaching questions, guided (body) meditation and mental exercises.
You can bring your journal and write about your experience (in real time while listening), you can make it a relaxation and contemplation moment for you - you will find that our for yourself.
I wish is for you to enjoy the process, dare a little experiment with me and use it for your biggest benefit: A moment of inner connection.
One that doesn't only feel good but also encourages and motivates you to take the next step on your life long journey of becoming who you are meant to be - every day a bit more, one step at a time, and deepening that sense of connectedness along the way, expressing and living a full life.
Enjoy and let me know how it went for you!
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adventures ahead.
Meaningful relationships are one of the most important prerequisites of happiness, according to a study conducted by the university of Harvard. But if our relationships are so crucial for happiness, what can we do to make sure they are nurturing and successful? What do we have to prepare or bring to the table?
In my opinion and experience, we have to be connected to ourselves first, so we can relate truly and authentically to others.
I invite you to come on a mental journey with me, and explore where in your own life you are living a sense of connection to yourself, and where that might be challenging. This episode is rather experiential, where I explain little and ask you more explorative questions. Towards the end, I share and guide you through a practical exercise to establish and/or deepen your sense of connection to yourself in this very moment, you can do that while you're listening.
Please watch out for a second episode on the same topic of “inner connection”, which will be released in a few weeks from now. It will be a practical one, one to go deeper and explore at even more detail how you connect within and what could support you on your way of nurturing your inner relationship. It will be a “deep dive”, an “inner meditative self coaching exploration”.
I invite you to listen and explore, I invite you to observe your connections in your life and how your own inner connection is impacting them. I invite you to go deep, in your own way or with the help of these two podcast episodes. And as always, I invite you to reach out with any questions or feedback you might have. Looking forward to staying connected.
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Come future tripping with me and explore how to pull the future you want to create for yourself into the here and now. In this episode I talk about the coaching technique “future visioning” that you can practice for yourself in various ways, to become clear on where you want to go and how you want to feel in the life that's truly yours.I also share some ideas on how to close the gap between where you are and where you want to be in the future version of your life, a little more each day. Curious about envisioning and creating your own future with more intention? Listen, get inspired and join me for a free workshop in which you can dive deep into your future vision, using meditation and coaching tools. Sign up here to join me live or use the recording in your own time.Find me on IG here.Sign up for my newsletter and stay in the loop.
How do you make space for what YOU want, need and desire, or even just for you being, existing and breathing?
What would you like your space to feel like and how would YOU like to feel IN it?
What does change for you (even in the small day to day) when you HAVE that space?
In this episode, I ask more questions that I give answers... on purpose. I invite you to explore, what taking your space means for you.
And I guide you through a meditation that uses your breath to explore your inner space, and how to connect to the space that's yours beyond your physical boundaries.
Come on in, enjoy, contemplate and bring a towel (or something else firm to wrap around your ribcage) for the full benefit of the breathing exercise.
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Curious about taking your space in the realm of meditation? This way.
Receive early access to the upcoming “meditation exploration” experience - The Spark.
When was the last time you felt truly powerful? When did you last feel the physical sensation of having leverage on the shape of your life?
When did you feel like you had no power? That it was all taken away from you? Or that nothing was in your hands to begin with?
What if there wasn’t such a thing as being powerful or not. But that there was rather a continuum of holding and giving away power, on which we move constantly and change the distribution of power in any given situation?
In this episode I talk about the meaning of being powerful, how it is important in your life especially when you want to create changes. And I share some simple tools to start engaging with your inherent power right now.
Because being in your power starts in the very little day to day moments.
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Curious about stepping into your power in the realm of meditation? This way.
Receive early access to the upcoming “meditation exploration” experience - The Spark.
Your body always knows. Whether it’s what we should eat, what we should wear, even which partner to be with or which car to buy. The question is: Do we listen? We have an inherent wisdom in our cells that holds information of our ancestors and ancient survival skills. We have part of our nervous system and immune system located in our heart and gut, and it sends us valuable hints (in the shape of physical sensations) all the time.
Without listening to that wisdom, our decision making becomes overly rational and therefore incomplete. Our lives become unbalanced. We overlook important (basic, meaning essential or even existential) needs and we will have to deal with the consequences eventually.
Listening to your body is not an esoteric practice, but a biological necessity.
This episode dives deep on what body wisdom can do for you, and how you can enhance listening to your physical wisdom even further to enrich your life experience, your decision making and managing changes.
I am sharing some stories from my own life on how not listening to your body can get you into serious trouble, and also how cultivating a deep conversation with your internal wisdom can open doors to new levels of aliveness.
If you are interested in reading the entire email about body wisdom, you can find it here.
https://view.flodesk.com/emails/63dcee5514c12845b3df1300
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https://view.flodesk.com/pages/634fe16c25af8ca96c128267
Curious about using your inner wisdom for a new approach to meditating? Sign up for updates on my upcoming offer around that here.
https://view.flodesk.com/pages/63c92249de520bd60dc33073
After 15 years, I am deconstructing and re-inventing my meditation practice. Why I am doing that, how that is connected to the myths about meditation urgently needing to be busted and what’s in it for you - all and more I am talking about in this episode, that is so dear to my heart. To receive my email with updates around this topic, please sign up here: https://view.flodesk.com/pages/634fe16c25af8ca96c128267
Storytelling is an ancient human tool and tradition. But what about the stories we tell ourselves? What about the stories that shape our lives? Are they given to us or can we choose to change them? In this episode I share a personal example of how I work with storytelling to coach myself and my clients. And I share some powerful questions to get you started on crafting your own storyline. Enjoy!
Just in time for Christmas, here is a tool for you to slow down, take a breather and reset your system, whenever you need it. In this episode, I share some recent self coaching, explain why I think it is ok for you to hear me coughing a bit and finally tell you some fascinating studies and experiments that show once again: Breathing in a specific manner is one of the most powerful techniques out there, for your well-being, your health and your mental health, and even your physical performance. Take a three minute breathing break with me and enjoy the benefits of yet again a super simple tool for you to use whenever, wherever (almost). Enjoy!
How does change happen? Do we simply jump into a new phase of life and that’s it? Or do we have to take 1000 tiny steps to get there? Or maybe both? And what’s the big secret of dealing with all the changes that are constantly happening around and within us? After a longer break than intended I am excited to be back on the podcast and share some of my insights into change processes while I was going through a major change myself. Get inspired, listen to contemplate your own change journeys and enjoy the ride!
What tools do you use to re-connect to yourself? This episode is all about connecting with yourself, what that even means, why that is important and of course how to practically make it happen. I share a simple practice to experience a simple reconnecting tool, a breath-body exercise that helps you regulate your nervous system in just a few minutes.
Is feeling resistant a warning sign that we should listen to? Or could it be the opposite: could it be an indicator of where we should go? This episode explains different types of resistance and how to work with the one that could be a big indicator for opportunity!
What’s your happy? This episode invites you to explore what happiness means for you and practice a meditation that evokes happiness in you in this very moment. Because… spoiler alert: It’s all in you ;-) Enjoy!
If your stress was a cake, what would it be? Small and cute? Dense and heavy? Listen to this episode and find out how we bake our stress cake all the time and even put more layers on it than necessary… making it hard to digest. I will share with you a simple way to make it lighter and much more digestible ;-)
We’re surrounded by rhythms.
But do you pay attention to your internal rhythms?
The physical, mental, emotional, hormonal…. (and more)?
In this episode, I talk about the beauty of rhythm, and why it is a key to feeling alive and creating change.
And I share a meditation practice to get more in touch with an internal rhythm of yours.
What is an area of your life where you follow rules by an “authority” outside of yourself and never even think about it? And never even question it? While some rules are important and useful, like laws and traffic rules, others should be questioned… if you want to change that area in your life. How can you take back your power? How can you make your own rules? Listen to find your own approach to creating some more freedom in how you live your life!
How often are you stuck in your head? We all tend to get disconnected from our bodies way to much. And that actually fosters stress and makes conscious thinking so much harder. In this episode I will get you moving back into your body awareness, explain why that is important and beneficial and give you an experience of that right away!
We all have an inner conversation going on, especially when we are about to start something new or implement changes in our lives. But who is actually talking to whom in our heads? And should we even listen? This episode shows a simple approach on how to start working with your inner dialogue and taking back control over the way it plays out.
Your inner gold is what stays stable when you seem to be crumbling and changing.
Your inner gold is there always, you can access it anytime.
That might take some effort, but there are tools available for you.
There might still be challenges, but you can always return to that inner reserve.
Because it’s eternal.
Because it’s YOU.
Because it’s your own unique “innengold”.
In this episode, I talk about that concept of inner gold and how you can start connecting back to it today, right now.
Wenn’s um uns herum immer stressiger wird, ist es umso wichtiger, die Stärke im Inneren zu finden. Klingt einfacher als es ist, klar. In dieser Folge leite ich eine Meditation zum mitmachen an und ergänze sie mit zwei Übungen aus der positiven Psychologie; alles um deinen Verstand Richtung Optimismus zu bewegen. Lass mich gerne wissen wie es für dich gelaufen ist!
In this episode, I share a longer meditation practice for you to try out while listening. I explain why meditation is so valuable in these times and how the benefit can impact more than just yourself. Give it a go as it is not your usual stillness approach; you’ll have stuff to do ;-) enjoy 🙏
Germans are not typically known for their “savoir vivre”, their joyful lives. But there are treasures in every culture ;-) and today I share with you a German concept that is an excellent mind hack to train your capacities for joy and happiness. Enjoy!
Join me on a 4-step mind journey to outer space and back and experience what it means to change your perspective. Learning to direct your mind and let it work FOR you instead of against you doesn’t mean you can’t be playful. Challenge yourself and buckle up for this unusual ride!
Does your mind go rogue sometimes? How do you stop thinking? I share ways to influence your mental activity and a ridiculously simple exercise to get from stressful spiraling out to consciously choosing your thoughts. In a couple of minutes. Let me know how it worked for you!
Ever say to yourself that you don’t have time for something? Although it really feels important to you? You’re not alone, we all do it. But there’s a way to change it. You have a choice to create the time (you think) you don’t have. And here comes the ‘how to’!
The second part of this episode is all about listening to yourself: Why it is important and can be life changing to establish a practice around it. How you can start practicing today using simple but highly effective exercises. Enjoy!
Do you remember the last time someone listened to you deeply? When you were the center of the conversation and you were truly heard and seen? In this episode, I talk about the lost art of listening and how we can come back to creating connection through listening. Including an experiment to try for yourself!
Meditation is such a big word. It’s one of the mega trends of our time, yet still so intimidating to so many. Why are you interested in it? What do you want out of it? What does it need to look like so it can work for you? Let me introduce you to a part of my approach: simple, customizable and adjusted to you and your needs. I invite you to practice with me a very simplistic basic meditation. And I explain why I believe we need more meditation coaching instead of teaching.
I shared my own process of starting before I felt ready in my episode zero. In this bonus episode, I want to show you a little more closely how I coached myself and make it very clear: Also coaches need coaching, and we all have doubts and struggles.
Waiting until you feel ready never works - because you most likely never will! This episode is the proof that you CAN start before you feel ready, because this is exactly what I did. Listen to find out how I convinced myself and why this is more important than it looks like at first glance. Welcome to my very imperfect first ever podcast episode!