Here is a guided body scan meditation to deepen into the body and surrender to all that arises in your experience:

• Find a comfortable position, sitting or lying down. Closing down the eyes, beginning to drop into the body.

• Becoming aware of sensations of contact points of your body to the chair or ground.

• Using this time to get out of our heads and into our bodies. A time to cultivate positive energy and loving awareness of our bodies and the wisdom within them.

• Drawing attention to the breath // watching as it moves through the body. Each breath, deepening into awareness of the body.

• As the mind wanders, notice without judgment. Gently, lovingly, bring awareness back to body.

• Throughout this meditation, we will be moving between objects of focus within the body. Think of this as shining a light of attention on the part of the body of focus. Shining your light of attention on the body, deepening into awareness of the sensations of that area.

• Taking two slow, controlled breaths.

• Let’s start by bringing our awareness to the feet. Noticing any sensations in the toes, bottoms of the feet, tops of the feet. All of our light shining on toes. Do you notice tingling? Numbness? Warmth? No sensations at all?

• All of it welcome. What does it feel like to be with it?

• Letting go of the toes, moving onto the ankles and the calves.

• Knees and thighs.

• Pelvis

• Waist

• Chest

• Shoulders and arms

• Forearms, hands, fingers

• Taking a slow and controlled breath, watching the breath move through the body. Sending little puffs of oxygen to every cell.

• All of the upper body, let go let go

• Neck, face, top of head

• Final scan, sending puffs of oxygen to every cell, top of the head to the toes and back up.

• As this meditation comes to a close, remembering presence is accessible at any point in your day.

When I think back to ten years ago, it makes sense that meditation practice offered relief when I felt at war with my own mind. It was a taste of an entirely different way of being. I did not have to fight the thoughts—I could surrender to what was arising, watch them, release judgment, accept them, let them pass and find refuge in the present moment.

This meditation is really the foundation of meditation and mindfulness practice. Use this meditation to train the mind to access the present moment more easily. Whether you’re just getting started or are an experienced meditator, wholeness is always accessible through the present moment. This guided awareness of breath meditation is one I have incorporated into my practice since I first began, inspired by some of my very first sessions ten years ago.

Is life leaving you feeling exhausted, overwhelmed, stressed or anxious? Today, I’m joined by Rachael Kable, host of The Mindful Kind podcast who is passionate about empowering people around the world to live more mindfully in fun, simple and meaningful ways.

Rachael shares how you can be present in the moment by developing an attitude of curiosity and open-mindedness and how to build a consistent and supportive mindfulness practice to help reduce everyday stressors. She gives us some of her best tips on how you can create your own unique mindfulness practice that fits into your busy routines.

In this episode you’ll discover:

- Ways to find the motivation when you’re feeling flat

- The benefits of mindfulness and meditation in reducing stress

- Getting creative with your mindfulness practice

- Identifying recurring stress triggers to be able to eliminate or reduce the stressors in your life

- Using breathing techniques to manage stress and gain clarity

- Finding like-minded communities who can support you in your entrepreneurial journey to keep you feeling inspired

- The importance of having hobbies you love to help keep the fun, play, creativity and inspiration alive 

- Protecting your time and setting solid boundaries

- Ideas for self-compassionate activities for when you are having a difficult day

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES:

https://www.tialorae.com/blog/use-mindfulness-to-settle-your-busy-mind

 

Thanks for listening! I’d be so grateful for your support by eaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

 

How are you prioritizing yourself? As entrepreneurs, we can easily succumb to prioritizing our business, our clients and all the other things that it can be hard to put ourselves first.

Today on Dream Big, Live Slow, I’m chatting with Kate Eskuri, creator of The Foundation Blog, a modern woman's guide to all things slow living, integrative health, and holistic self-care. Kate shares how you can cultivate a life of slowness and prioritize mini moments of self-care in your every day so that your life turns into one big, vibrant life.

In this episode you’ll discover:

- Defining what a healthy, nourishing life looks like to you

- Focusing on setting your foundations first so you can stay consistent with your health practices

- Accessible and approachable holistic habits 

- What is habit stacking and how you can use it to stay consistent with your new habits

- The connection between your mind, body and health

- How investing in yourself impacts the return on investment for your business and the way you serve your clients

- Tips on how to set boundaries and create a healthier relationship with social media 

- What you can do to help you find your passion and purpose when you're feeling lost

- How to decide when to turn your side hustle into a full-time business

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES: https://www.tialorae.com/blog/creating-a-holistic-self-care-routine

 

Thanks for listening! I’d be so grateful for your support by eaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

You are not your work. In today’s intense work culture of working from home, we can fall into the trap of working 24/7 that we easily equate our job with our identity. But you need to see your worth as being innate and something that lives within your soul. Your job is a manifestation of your deeper purpose.

Today, I’m sharing with you the tools that have helped me navigate through this and how you can stay aligned with your soul so you can live out your purpose to help carry you through the darkest parts of entrepreneurship and your career.

In this episode you’ll discover:

- Understanding your worth is innate and your job is a manifestation of your deeper purpose 

- Using stillness as a way to identify where your attachment is rooted 

- How to use meditation as a reminder that nothing is permanent and to release your attachments  

- What it means to have a greater purpose and how to find it within yourself

- Why you constantly need to be re-evaluating, shifting and pivoting as an entrepreneur to re-align with your soul

- Investing in a therapist as you go through your mindfulness and meditation journey to help deal with any inner trauma 

- Journal prompts to help you find your purpose and separate your worth from your work

- This week’s guided meditation will help you find your way in an ever-changing world, career and life 

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES: https://www.tialorae.com/blog/finding-self-worth-outside-of-your-job

Thanks for listening! I’d be so grateful for your support by leaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

 

Having a mindfulness practice allows you to slow down, create the space to check in with your mental health, spend more time in the present moment and be able to live a more virtuous, peaceful and happier life. But it's not easy to show up every day to practice taking these quiet moments.

In today’s episode, I’m sharing with you why it's important to have a meditation practice, how you can get started and how you can develop a meditation practice you can actually stick to and be consistent with through habit-building techniques.

In this episode you’ll discover:

- Getting clear on the reason for wanting to bring mindfulness meditation to be your driving motivator 

- What is the difference between an informal and formal sit 

- Where to find resources to help you build your meditation practice

- The four immeasurable states in Buddhism and how you can use these states to inform and enhance the relationship you have with the world around you

- How to become the observer and separate yourself from your ego 

- Developing a daily ritual to create an inspiring space and train your mind to create a safe environment 

- How to write powerful mantras and use them effectively to set yourself up for success when building a new habit

- Being aware of the obstacles that distract you from doing your meditation and finding ways to eliminate those distractions 

- Finding a community or coach to re-energize you 

- This week’s meditation is a basic introduction to meditation that you can use everyday to tune into your body and simply become the observer

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES: https://www.tialorae.com/blog/establish-a-meditation-practice

Thanks for listening! I’d be so grateful for your support by leaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

When starting your business, the desire to grow quickly can be completely overwhelming. If you can build a solid foundation from a sustainable scaling strategy, then it can really drive growth in a meaningful manner. But you need to be intentional about scaling and become conscious of the areas that require your attention.

Today, I’m bringing in the expert, Pia Beck, a business consultant and CEO of Curate Well Co. A consulting and community platform for impact-driven innovators and entrepreneurs who want to catalyze community, build culture, set a new standard, and scale intentionally. Pia spills her proven strategies on how you can set a new standard for your business by scaling with intentionality through building community and creating a holistic brand experience. 

In this episode you’ll discover:

- What does it mean to create meaningful impact

- How to engage and build your community in an authentic way

- Why being of service doesn’t mean you have to do a grand gesture but rather the small things that make a difference

- Why scaling doesn’t necessarily mean you have to bring in more revenue

- The importance of knowing your strengths and simplifying your process and systems to create space for growth and expansion

- Learning the hard lessons of business growth during covid times

- Cultivating the skill of accepting constructive feedback to make better business decisions 

- How you can incorporate slight changes into your days to boost your mental health 

- How to build a team strategically with an eye for innovation

- Balancing and integrating accountability and humanity as a leader 

- Taking risks and not being afraid to do things differently

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES: https://www.tialorae.com/blog/intentional-in-scaling-your-business

Thanks for listening! I’d be so grateful for your support by eaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

Are you constantly feeling exhausted and just can’t pinpoint why?

In a world that asks us to prioritize progress and productivity over our own actual health and well-being, we are easily consumed by the pressures of trying to chase and live up to expectations causing us to burn out and eventually crash out. But how do you recover from it? How do you change things from that point on?

My guest today, Caroline Dooner knows a thing or two about burning out, the power of saying NO and how rest can actually heal us which she covers in her new book, Tired As F*ck. Caroline is a humorist and storyteller who whole-heartedly believes in the healing powers of food and rest.

In this episode you’ll discover:

- Dealing with emotional guilt and stress and how it impacts your physical health

- Saying no to the things that exhaust you in order to create space to prioritize you

- Listening to your intuition and having the courage to act on it

- Why it's necessary to go through burning yourself out 

- Using creativity as a healing force

- Letting go of perfectionism and trusting the process

- Why you need to start taking action even before you’re ready

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES: https://www.tialorae.com/blog/caroline-dooner-learning-to-say-no

Thanks for listening! I’d be so grateful for your support by eaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

 

The New Year is here which means it's time to make a resolution or two. We tell ourselves this will be the year I lose weight, gain more clients, launch that course, earn more money, gain more followers…go BIG! But as a dreamer and business owner, you feel this heavy responsibility and pressure to do something ground-breaking, life-changing to make a huge impact because you are looking at the big picture of your goals. Instead, start looking at the impact you can make with one small thing done with great love.

To kick things off of Season 2 of the Dream Big, Live Slow podcast, I’m sharing how you can enter this New Year with zero pressure on your back and the practices I’ve been using to help me cope with the pressure, anxiety and overwhelm surrounding the New Year so you can use them too. 

In this episode you’ll discover:

- What you can expect for Season 2 of the Dream Big, Live Slow podcast

- My intentions for the new year

- A little life update on motherhood, my mindfulness studies and the direction my Tia Lorae Storytelling business is taking this year

- The three poisons according to the Buddha that cause all human suffering

- How your goals are a vessel to constant desire and craving and a way to measure your self-worth

- How our goals contribute to the delusion that something external will bring us fulfillment and happiness

- Understanding your purpose is innate

- How you can use meditation to change your perspective and relationship with greed, hatred and delusion

- This week’s solocast meditation is filled with mantras you can use to repeat throughout your day that will help you cope with any New Year’s anxiety and any fear you have about being enough

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES:

https://www.tialorae.com/blog/deal-with-pressure-to-do-big-in-the-new-year

Thanks for listening! I’d be so grateful for your support by leaving a review on here or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful stories, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.

The holidays are a joyous time but it can also be a stressful time of year. And you want to be able to find a way to relax and not let all this stress consume you. But you need to release yourself first from this fight or flight mode.

Today, I’m diving into the 3 foundational tools we’ve touched on throughout Season 1 of the Dream Big, Live Slow podcast of breathwork, compassionate practice and grounding into your why and how you can use them to carry you through this holiday season and into the new year. 

I’m also touching on the reason why I’ve decided to take a break for the holidays, when you can expect the comeback of the Dream Big, Live Slow podcast next year and exciting news about my group coaching program coming to you in the fall of 2022.

In this episode you’ll discover:

- What my intentions are for Season 2 of the Dream Big, Live Slow podcast

- The power of breathwork in allowing you to focus on one thing at a time

- Using your breath as an anchor for your attention and to find relaxation through a stressful time

- Examples of powerful mantras that you can incorporate into your compassionate practice that allows you to truly experience a state of being

- Learning to trust your innate purpose in life

- An update about my group coaching program coming to you in 2022 and find out if it will be the right fit for you

CONNECT WITH ME OVER ON INSTAGRAM: @tialorae

DREAM BIG, LIVE SLOW SHOWNOTES:

https://www.tialorae.com/blog/mindfulness-tools-through-the-holiday-season

Thanks for listening! I’d be so grateful for your support by leaving a review on here, subscribing or sharing your biggest takeaways on your Instagram story so that more soul-filled entrepreneurs are able to find these powerful interviews, mindful practices and tips they need so they can hustle less while still dream big. Don’t forget to tag me @tialorae so I can thank you personally.