What if we didn’t have to choose between being deeply connected to others or being true to ourselves?

In this episode of Embodied Living, I’m joined by Jessica JJ Lutz — author, speaker, and creator of the We-Mind vs Me-Mind framework — to explore how we can move beyond binary thinking and inhabit a more integrated, embodied way of relating to life, work, and ourselves.

Whether you find yourself constantly giving to others or fiercely protecting your autonomy, this conversation invites you to soften the divide — and discover what it means to live from alignment rather than opposition.

In this episode, we dive into:

• The difference between the We-Mind and the Me-Mind — and how both can coexist

• How to recognize when we’re acting from one or the other

• Cultural influences on how we relate to connection and autonomy

• How to balance empathy with boundaries

  Key Takeaways

• You don’t have to choose between being kind and being true to yourself

• The We-Mind can lead to connection and harmony, but also self-abandonment if unconscious

• The Me-Mind supports self-trust and agency, but can isolate when overused

• Awareness is the bridge — learning to recognize where you're operating from allows more freedom and choice

• Integration is the goal: honoring both your individuality and your need for connection

Journal Prompts for Reflection

💭 When do I feel most “me”? When do I feel most “we”?

💭 How can I create space for both — without sacrificing one?

💭 What moments recently gave me the feeling of “yes — this is enough”?

💭 How can I celebrate those moments in my body more consciously?

Practical Steps to try here

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Do you ever feel like work is taking over your life? Between back-to-back meetings, deadlines, and responsibilities, finding time for yourself can feel impossible. Stress, tension, and burnout often creep in unnoticed—but what if well-being didn’t have to be an afterthought?

In this episode, I sit down with Irina Oshchepkova, a well-being guide, corporate wellness strategist, and retreat leader, who helps busy professionals integrate movement, mindfulness, and meditation into their daily routines. With over 12 years of corporate experience in high-pressure environments and 1,400+ hours of yoga teaching, Irina offers practical, science-backed strategies to help professionals feel more energized, focused, and at ease—even on the busiest days.

💡 Her mission? To make well-being a natural part of daily life—helping professionals manage stress, reconnect with their bodies, and create sustainable habits that support both their work and personal lives.

In this episode, we dive into:

🧘‍♀️ How Irina transitioned from the corporate world to wellness coaching
📌 The biggest stressors professionals face—and how to counter them
⏳ The myth of "I don't have time" & how to embed well-being into your workday
🧠 The impact of stress on your body & mind—and simple shifts to reset
🌟 The Shape Method: A 5-step framework for stress-proofing your life
🏢 How companies can prioritize employee well-being & foster a healthier workplace
🏕️ The power of wellness retreats & why even a weekend getaway can transform your mindset

Key Takeaways

🎯 Stress management doesn’t have to take hours. Small, strategic micro-practices can make a huge difference.
🚀 Well-being is a leadership skill. Leaders who prioritize their own well-being set the tone for a healthier, more productive work culture.
⏸️ Mindful pauses reset your energy. A 60-second breathing exercise can shift your state before responding to stressful situations.
🌱 You can’t pour from an empty cup. Prioritizing your well-being isn’t selfish—it’s essential.

Practical Steps to Manage Stress Daily

✅ Take micro-breaks: Stand, stretch, or walk for 5 minutes every hour.
✅ Breathe with awareness: Try a simple deep-breathing exercise before meetings.
✅ Incorporate movement: Even small stretches at your desk can relieve tension.
✅ Pause before reacting: Take a deep breath before responding to emails or conflicts.
✅ Set an intention daily: Start your morning with clarity on how you want to feel.

Journal Prompts for Reflection

💭 What small shift can I make today to feel more at ease?
💭 When do I feel most stressed, and how can I proactively manage that moment?
💭 How can I bring more presence into my workday?

Resources & Links:

🌐 Visit Irina’s website: Yoga Shape
📲 Follow Irina on Instagram: @yoga.shape
🔗 Connect with Irina on LinkedIn: linkedin.com/in/irinaoshchepkova
🧘‍♀️ Join a retreat: Check out upcoming Yoga & Hiking Retreats in Italy, Portugal, and Greece

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Ever bought something, thinking it would make you happy, only to feel the same—or even worse—a few days later?

Maybe it was a bag, a new phone, a vacation, or even a big career win. And for a moment, it felt amazing—like you finally arrived.

But then… the excitement fades. You’re left looking for the next thing.

In this episode, we’re breaking down:
✔️ Why external things can’t bring lasting happiness
✔️ The brain’s sneaky trick that keeps us chasing ‘more’
✔️ What actually creates fulfillment (hint: it’s not in your shopping cart)

And no, I’m not going to tell you to sell all your stuff and go meditate in a cave.

Instead, we’re diving into tiny, powerful shifts you can make right now to feel more joy, without needing to earn it or buy it.

In This Episode, You’ll Learn:

✨ The “Happiness Hangover” Effect—why the thrill of buying fades so fast
🧠 How your brain tricks you into believing ‘the next thing’ will finally satisfy you
💡 Why experiences create longer-lasting happiness than things
🌱 How to stop chasing happiness and start creating it daily
👣 6 small but powerful ways to feel more fulfilled today

🎧 Hit play now to learn how to step off the never-ending “more, more, more” treadmill and into lasting joy.

Key Takeaways

💥 Happiness isn’t in the purchase—it’s in how you experience life.
The excitement you feel before buying something? That’s the real happiness. The object itself? Just a symbol.

💡 Your brain is wired to keep chasing.
Hedonic adaptation means that no matter how big the win, it eventually becomes your new normal. This is why the next thing never feels enough.

🌿 Experiences > Stuff.
A designer bag won’t change you—but a deep conversation, a new skill, or a wild adventure? Those shape who you are.

🎯 You don’t need to “earn” joy.
Tiny moments—sipping your coffee slowly, stretching, playing your favorite song—can bring just as much happiness as a luxury vacation.

✨ The key to fulfillment isn’t achieving more—it’s savoring more.
You don’t need more, you need to fully experience what’s already here.

Practical Steps to Apply This Daily

1️⃣ Mini Joy Audit – Write down 3 things that bring you joy and do them without needing to “deserve” it.
2️⃣ Savoring Instead of Seeking – Pause and actually feel the good moments in your day. Happiness isn’t missing—we just rush past it.
3️⃣ Catch the Chase – Next time you’re about to buy something for happiness, pause and ask: What feeling am I actually craving?
4️⃣ Move Your Body, Shift Your Energy – Joy isn’t just mental—it’s physical. Stretch, dance, breathe deeply—feel your way into joy.
5️⃣ Trade More for Meaning – Instead of collecting things, invest in experiences, connection, and creativity. These last way longer.
6️⃣ Be Where You Are – Joy lives right now, not in your next milestone. Taste it. Feel it. Let it be enough.

🎧 Try one of these today and let me know how it feels!

FAQ: Your Questions Answered

Q: Does this mean I should stop buying things that make me happy?
Q: I love the feeling of buying something new—but how come I’m never satisfied?
Q: I love the feeling of buying something new—how do I get that same joy without shopping?
Q: What if I feel like I need external things to “treat myself” after working hard?

Letting happiness in now—instead of postponing it for a purchase—changes everything.

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Do you struggle to express yourself confidently at work?

Ever felt unheard in meetings? Struggled to make an impact when speaking? Your voice is more than just a tool for communication—it’s a powerful instrument that shapes how the world perceives you.

In this episode, I sit down with Inês Moura, an executive vocal coach who helps leaders, entrepreneurs, and professionals transform the way they use their voice to convey confidence, credibility, and presence.

With over 15 years of experience, Inês has worked with clients across 20+ countries, blending vocal coaching, body awareness, and neuroscience to help individuals harness the true potential of their voice. She is the author of The Secret Power of the Voice and the host of the Your Voice Matters podcast.

In this episode, we dive into:

💡 How your voice is deeply connected to your body and emotions
💭 The impact of posture, breathing, and mindset on vocal expression
🧠 Overcoming imposter syndrome and self-doubt through voice training
🗣️ The role of voice in executive presence and leadership
👩‍💼 How women can navigate male-dominated spaces
⏰ The two key elements of powerful communication: timing and conviction

Key Takeaways

🎙️ Presence is about timing, not just tone.
Your message isn’t only about what you say—it’s about when you say it. Strategic pauses give your audience time to process and create a sense of command when you speak.

🔥 Speaking with conviction builds trust.
Even if you don’t have all the answers, express what you do know with confidence. Hesitant speech patterns can create doubt in your audience, while conviction keeps them engaged.

🧘 Your nervous system affects your voice.
Tension, stress, and shallow breathing can make your voice tight and strained. Grounding techniques and deep breathing exercises can help you sound more relaxed and present.

🚀 Small shifts in your voice create a big impact.
You don’t need to completely change how you speak. Simple awareness and small adjustments—like slowing down or emphasizing key words—can immediately elevate your presence.

Practical Steps to Strengthen Your Voice

✅ Breath with intention: Try diaphragmatic breathing (deep belly breaths) before speaking to release tension and support a full, resonant voice.
✅ Engage your whole body: Your voice is affected by your posture. Stand or sit tall, relax your shoulders, and use hand gestures naturally to support your message.
✅ Slow Down: Speaking slightly slower with intentional pauses creates impact and authority.
✅ Record Yourself: Practice saying key phrases and listen back—do you sound confident, rushed, monotone? Small tweaks can make a big difference.

Journal Prompts for Reflection

💭 When do I feel most comfortable and confident using my voice? When do I hold back?
💭 How would I speak if I knew I would be fully heard and respected?
💭 What is one small change I can make in my posture or breathing today to support my voice?

Resources & Links:

📖 The Secret Power of the Voice by Inês Moura → Find it on Amazon
🎧 Your Voice Matters Podcast → Listen here
🌎 Connect with Inês Moura on LinkedIn & Instagram
🌐 Visit Inês’s website → https://www.voicepowerleadership.com/
🎁 Get Inês’s free guide: "Five Highly Effective Voice Strategies to Grab the Audience’s Attention" → Download here

Connect with Me:

💌 Grab my free guide: 5 Easy Ways to Reconnect to Yourself Daily → Download here
📲 Follow me on Instagram 

Ever feel like you’re running on fumes, trying to balance work, life, and everything in between?
In this episode of Embodied Living, we’re diving into the subtle art of staying connected to yourself while showing up fully for your work. Because let's be real—hustle culture tells us to go harder, faster, longer… but where does that leave us? Tired. Disconnected. Wondering if we’re doing it wrong.

This episode is an invitation to pause. To rethink what success and balance mean to you. To discover how you can nurture your ambition while tending to your body’s need for rest, presence, and satisfaction.

💡 In This Episode, We Explore:

✔️ Why the hustle mindset feels so addictive—and how to step out of it.
✔️ The hidden cost of seeing productivity as your worth.
✔️ How redefining success can open the door to more ease and clarity.
✔️ Three practical ways to stay connected to yourself during your busiest days.
✔️ The surprising power of celebrating “enough” to break free from the endless chase.

🌱 Key Takeaways: How to Stay Grounded While Staying Ambitious

💡 The Hustle Mindset Is a Trap:
We’ve been conditioned to link our self-worth with how much we achieve. But the truth? Productivity doesn’t define your value. Learn why slowing down isn’t laziness—it’s wisdom.

💡 Balance Isn’t Perfect Time Management:
Forget the perfectly color-coded schedule. Balance is about feeling into your needs throughout the day—recognizing when you're energized, when you're drained, and when it's time to pause.

💡 Satisfaction Is the Missing Piece:
What if instead of endlessly chasing more, you defined what’s “enough” for today? Celebrating small wins helps your nervous system feel safe and your mind stay present.

💡 Your Body Holds the Key:
Simple practices like deep exhales, grounding your feet, or tuning into your body’s sensations can shift you out of stress mode and into a state of clarity and calm.

💡 Success Isn’t Just External:
Success isn't measured by your to-do list. It's measured by how alive and fulfilled you feel along the way.

🛠️ 3 Simple Practices to Stay Connected (Even on Busy Days)

🔹 The 30-Second Exhale
Pause during your workday for three deep exhales. Exhale with sound if possible—letting go of tension and inviting your mind back into your body.

🔹 Embodied Goal-Setting
When setting a goal, ask: What feeling am I chasing? Instead of focusing solely on deadlines, tune into the sensations you want to experience along the way.

🔹 Reevaluating Movement & Stillness
Movement fuels creativity and momentum—but so does stillness. Take a moment to ask yourself: Am I moving because it feels good or because I feel I should? Some days, a brisk walk or a stretch will energize you; other days, sitting quietly with a hand on your heart will do more to restore your balance. Let your body, not your to-do list, guide the choice.

✏️ Journal Prompts to Bring This Into Your Life

💭 When was the last time I felt deeply restored? What supported that feeling?
💭 How can I tell when I'm pushing too hard—and what helps me pause?
💭 What would it look like to feel satisfied today?

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Why does food feel so complicated? Why do so many of us struggle to trust our hunger, feel guilty for eating, or second-guess what our bodies need?

In this special episode—my first-ever guest episode!—I sit down withKimberly Giesin, a trained chef and embodiment coach, to unpack the journey ofreconnecting with your body through food—without guilt, rules, or restriction.

Kimberly shares her powerful story ofrecovering from an eating disorder and how shehealed her relationship with food through mindfulness, self-compassion, and embodiment. Her journey is a testament to what’s possible when we step away fromcontrol and restriction and intoa space of gentle awareness and self-trust.

Becauseyour body is not the enemy, and you deserve to feel at home in it.

🌟 In This Episode, We Explore:

✔️ Why so many women feel disconnected from their hunger and fullness cues
✔️ How dieting and food rules impact your body’s natural signals
✔️ What it means to truly listen to and trust your body again
✔️ The role of embodiment & pleasure in healing food struggles
✔️ Small, doable steps to shift from food anxiety to body trust

💡 Key Takeaways from Kimberly

💡Your body is wise—learning to listen to it is key.
Kimberly explains that many women are taught to ignore their hunger cues and rely on external rules. The first step toward healing is tuning back into your own body’s signals.

💡Diet culture disconnects us from our intuition.
Constant dieting and food rules create fear and confusion around eating. Instead of following rigid plans, ask yourself what truly nourishes and satisfies you.

💡Emotions and eating are deeply connected.
Food is not just fuel—it’s tied to comfort, memory, and emotions. Instead of judging emotional eating, get curious about what your body is actually asking for.

💡Control isn’t the answer—trust is.
The more we try to control our eating, the more disconnected we become from our bodies. Healing is about trusting that your body knows what it needs when given the chance.

💡Healing your relationship with food is a process.
It won’t happen overnight, but small, daily shifts can bring moreease, peace, and pleasure into your eating habits.

For Practical tips and Journaling prompts, gohere

Find out more about Kimberly Giesin

📍Website:kimberlygiesin.com
📍Instagram:@kimberly.giesin
📍Email: [email protected]
✨Grab Kimberly’s Free Gift! ✨
Want to cultivategratitude & body trust in a simple, daily way? Kimberly is offering afree guided Gratitude Practice—get it here:Gratitude Freebie

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Are mornings a struggle for you? You’re not alone. In this episode of Embodied Living, we’re taking a compassionate and realistic look at how to reclaim your mornings—not with rigid routines or lofty goals, but with tiny, doable moments that feel good.

Whether you’re a snooze-button lover, a busy professional, or someone who simply dreads mornings, this episode is here to remind you: mornings don’t have to be perfect to matter. We’ll explore simple rituals you can sprinkle into your morning routine to start your day with connection and ease—no pressure, no overwhelm.

🎙️ What You’ll Learn in This Episode:

Why mornings matter, even if you’re not a morning person. How to embrace mornings as a chance to choose yourself, not as a checklist to complete. Four simple, grounding rituals to start your day with ease: Wake-Up Stretch – Gentle movement to awaken your body. Mindful Shower Breathing – Turn your shower into a calming, sensory experience. Humming for Connection – Activate your vagus nerve and calm your nervous system with this fun practice. Setting Intentions or Offering a Small Prayer – Acknowledge what you need most for the day ahead. How to tailor these practices to fit your life and make them feel effortless. Troubleshooting common challenges like hitting snooze or feeling too busy.

🌟 A Closer Look at the 4 Simple Morning Rituals

1️⃣ Wake-Up Stretch
When you first wake up, your body may feel stiff or sluggish from sleep. Taking just one minute to stretch gently is like saying to your body, “We’re back in the game.” Try rolling your shoulders, stretching your arms to the ceiling, or even doing hip circles while still sitting on the edge of the bed. Bonus points if you yawn while stretching—because it feels so good!

2️⃣ Mindful Shower Breathing
Turn your morning shower into a sensory grounding experience. As the warm water hits your skin, take a deep breath in, and as you exhale, release a sigh with sound. It could be a soft “ahhh” or something louder—whatever feels natural. This small act not only relaxes your body but also activates your nervous system in a way that helps release tension and stress.

3️⃣ Humming for Connection
While making your coffee, tea, or breakfast—or getting ready for your day—start humming. There’s no need to be on key or have a perfect melody; just hum whatever tune comes to mind. Humming activates the vagus nerve, which calms your nervous system and reduces stress. It’s like giving yourself a gentle internal hug.

4️⃣ Setting an Intention or Offering a Small Prayer
Before stepping into your day, take a moment to set an intention or say a small prayer. You can keep it simple: “I choose calm,” “I’ll take it one step at a time,” or “I’m showing up as best as I can today.” Place one or both hands on your chest while doing this to feel the warmth of your body. It’s a grounding gesture that reminds you that you’re here, you’re okay.

🌟 Key Takeaways:

Mornings don’t have to be about productivity or success—they’re about creating a tiny moment of care for yourself. Start small and keep it simple: even one deep breath or a moment of mindfulness can make a difference. Flexibility is key. These rituals are not one-size-fits-all, and you can adapt them to whatever feels right for you. Consistency matters more than perfection. Missed days are part of the process, and getting back on track is where the magic happens.

🌿 Reflection Questions to Personalize Your Morning Practice What’s one small ritual from this episode that feels easiest for you to try tomorrow? Why does it resonate with you? What tends to make mornings challenging for you? How can you adapt or simplify these rituals to work around those challenges? If you were to dedicate just one minute to yourself in the morning, what would you do with that time to feel more connected and grounded?

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In today’s episode, we’re diving deep into a practice that’s essential for maintaining balance and well-being in our busy lives: resourcing. When life feels overwhelming or you’re disconnected from yourself, resourcing can be the game changer that helps you find your way back to a state of calm and clarity. Join me as we explore what resourcing means, why it’s crucial, and how to easily integrate it into your daily routine.

Today We Will Explore:

FAQs About Resourcing

What does it mean to feel overwhelmed?
Overwhelm is a state where everything seems like it’s too much to handle. It’s as if your mind is juggling too many thoughts, while your body feels heavy and sluggish. This often happens when you’re disconnected from your internal resources and swept up by external demands.

How can I recognise when I need to resource myself?
Signs that you need to resource include feeling mentally foggy, scattered, or physically tense. If you notice that tasks feel more challenging than usual, or if you’re struggling to concentrate, these may be signals from your body that it’s time to slow down and reset.

Why is resourcing important for my well-being?
Resourcing is essential for sustaining your overall well-being by consistently recharging your mental and physical energy. It's more than just a way to handle stress—it's about keeping a balanced and clear mind so you can approach life's demands with resilience and grace.

What could resourcing look like for me?
Resourcing often involves taking an action that contrasts with what you were doing before. If you've been sitting for a long time, stand up, stretch, or move your body to release tension. If you're feeling scattered or overstimulated, take a few deep breaths, grounding yourself in the present moment. If you've been immersed in mental work, step away to connect with your surroundings—hold a warm cup of tea, feel its comforting warmth, or step outside to observe the sky or nature around you. The key is to find a simple, contrasting action that helps you shift back into balance.

How do I know if I’m resourced?
When you’re resourced, you’ll feel a sense of relaxation and openness in your body and mind. It’s like a deep exhale—your thoughts will quiet, and you’ll feel more grounded and peaceful.

Take Action: Reflect and Identify Your Patterns and Start Resourcing Today

Click ⁠here⁠ to have all the details

Questions for Reflection:

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In today’s episode, we’re diving deep into a topic that affects many but is often misunderstood: numbness. Numbness can make life feel dull and disconnected, leaving you unmotivated and isolated. But what if numbness isn't something to fear, but a state to understand and engage with? Join me as we explore the causes, impacts, and practical steps you can take to reconnect with your emotions and your body.

Today We Will Explore:

FAQs About Numbness

I don’t know if I’m numb. Here are signs and signals to look out for:

What are some physical signs that you might be experiencing numbness?
Physical signs of numbness can include a lack of sensitivity, muscle tension, or stiffness. You might not notice pain until it becomes very acute, indicating a disconnection from the more subtle sensations in your body.

How does emotional numbness affect your ability to connect with others?
Emotional numbness can lead to isolation, making it difficult to connect with others on an emotional level. This can exacerbate feelings of loneliness and further detach you from meaningful relationships.

Why is it important to approach numbness with curiosity and compassion?
Approaching numbness with curiosity and compassion helps to create a safe environment for your body to open up. Self-blame and frustration can reinforce numbness, while a compassionate approach can encourage healing and reconnection.

What simple practices can help you start reconnecting with your body and emotions?

Click here to have all the details

Questions for Reflection:

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In this episode, we dive into the intriguing concept of "holding contrast" – the experience of feeling two seemingly contradictory emotions simultaneously. Through personal anecdotes and reflective insights, we explore how emotions like joy and sadness can coexist, challenging the conventional understanding of emotional experiences.

Today we will explore

FAQs About Holding Contrast

What is the meaning of holding contrasting emotions? 

Holding contrasting emotions means feeling two or more seemingly contradictory emotions, such as joy and sadness, at the same time. This experience challenges the traditional notion that emotions must be felt separately and highlights the complexity and richness of human emotional life.

How does experiencing sequential emotions differ from experiencing simultaneous emotions?

Experiencing sequential emotions involves feeling one emotion after another, like feeling joy and then sadness. Simultaneous emotions, on the other hand, involve feeling multiple emotions at the same time, which can be confusing but also reveals the layered nature of our emotional experiences.

Can you share your personal journey of accepting and understanding holding contrast?

Initially, I felt confused and overwhelmed by holding contrasting emotions, as my mind struggled to label the experience. However, by focusing on my body's sensations and being curious about the experience, I began to accept and understand that it's natural to feel multiple emotions simultaneously.

How should we rethink the definitions of positive and negative emotions and societal expectations around happiness? 

Traditional definitions of positive and negative emotions often lead to self-judgment and an unrealistic pursuit of constant happiness. By accepting that emotions can coexist and that happiness is not a fixed destination, we can embrace a more authentic and fulfilling emotional experience.

How can we let go of separation and embrace wholeness? 

Embracing wholeness involves accepting all emotions as they come, without trying to separate or label them. This means being present with our full emotional experience and recognizing that it's natural to feel a mix of emotions. This approach fosters a deeper sense of self-acceptance and emotional well-being.

Questions for Reflection:

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