How boring would life be without a few unexpected twists and turns?

In today’s spontaneous and heartfelt episode, Sonal steps into the unexpected with gratitude, sharing a life update that turns the page to a new chapter for both her business and the podcast.

With stories pulled from the heart of the classroom, she offers glimpses into moments where vulnerability and adventure become the best of friends.

This episode is a gentle nudge towards the beauty of life's changes and the growth they bring each of us. Sonal's journey invites us to look closely at our own stories and find empowerment in reflection. It's a call to listen, to pause with purpose, and to embrace the unfolding adventure with an open heart.

Tune in to uncover what's next in Sonal's exciting new chapter!


What Is Discussed:

0:00 A new adventure begins
3:41 The power of genuine interactions & non-violent communication
7:36 How to enhance teacher-student relationships
13:15 The importance of empowerment in the education system
16:40 Why having authentic & vulnerable conversations with our kids matters

Resources:

"Nonviolent Communication" by Marshall Rosenberg

Related Episodes:

Episode 13

Quote:

“If you’re not grateFUL, you’re a great FOOL.” - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

It’s time to nurture the next generation of confident women, don’t you think?

We live in an age where societal conditioning perpetuates insecurity and burnout while bypassing soul and self-care. In today’s episode, Sonal shatters the glass ceiling of self-doubt and societal expectations to uncover true empowerment and self-discovery for teen girls so they can learn to put themselves first on their to-do lists.

From personal stories to practical advice, explore how teaching your teen girl to prioritise mental health and boundary setting can help her build genuine connections, overcome societal pressures and embrace her true self to lead a purposeful and healthy life.

Get ready to inspire your teen girl to be her best self. Let’s get into it!
 

What Is Discussed:

0:00 Teach your teen girl to prioritise pleasure over procrastination for more resiliency
4:06 How to embrace life’s unexpected hurdles with self-care, spontaneity & intuitive breaks
8:59 Learn how Sonal’s self-care routines transformed her chronic health condition & overall wellbeing
13:40 How feelings of guilt & unworthiness may hold your teen girl back from self-acceptance
21:00 Why exploring passions beyond the everyday routine can help your teen girl break out of her comfort zone
26:01 Two important questions your daughter should ask herself before taking a break
30:19 How to teach your teen girl self-care & boundaries without the noise of external influences

Resources:

A key book to remind ourselves to take a break before WE break.

When The Body Says No - The Cost of Hidden Stress by Dr Gabor Mate
When The Body Says No - The Cost of Hidden Stress by Dr Gabor Mate - Audio Book

Related Episodes:

Episode 5
Episode 9

Quote:

“Be in the company of friends and association where there is a normal culture of taking a break.” - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Ever notice how we have two ears but only one mouth? It’s no coincidence.

In today’s episode, Sonal dives into the transformative art of active listening. Learn how this skill can revolutionise your relationship with your teen girl. We’ll also explore how active listening can be the golden key to unlocking a world of confidence, resilience and empowerment for your daughter.

Join Sonal as she shows you how to transform the way you guide and inspire your teen girl. Let’s get into it!

What Is Discussed:

• 0:00 Top strategies for enhancing connection in parent-daughter relationships
• 2:02 Learn how self-discovery shapes your teen girl to be unstoppable, unbreakable & unshakable
• 5:19 Discover how mastering English opens doors to deeper relationships & self-empowerment for your teen
• 11:53 How community building helps your girl achieve success
• 15:18 Learn why purpose is more important than productivity as Sonal shares insights from her spiritual retreat in India
• 22:18 The importance of spirituality, self-compassion & introspection
• 25:12 Discover Monk Chaitanya's insights on spiritual growth & personal development and how Sonal's self-compassion, nurtured by her parents, sparked her transformative journey
• 31:20 How intuition and active listening lead to less friction & arguments
• 34:57 Help your teen girl avoid isolation & loneliness while setting her up for lifelong success
• 38:31 Learn to confidently connect through body language & eye contact
• 44:55 How to build sincere & strong personal connections without using words
• 47:30 Why adult support is vital to help her navigate negativity
• 53:46 How to hold space & listen to your daughter without judgement
• 57:05 Learn what paraphrasing has to do with boosting her self-esteem & autonomy
• 1:02:39 The critical link between self-care, assertiveness & active listening for healthy, fulfilling relationships
• 1:06:34 Listening to what your teen girl isn’t saying & why nature is a teacher

Resources:
Teachings of Monk Chaitanya
Govardhan Eco Village (GEV)
Gita Wisdom Book

Related Episodes:
Episode 1
Episode 4
Episode 7

Quote: "True empowerment begins when we listen not to respond, but to understand." - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description: Who’s a romantic? Be honest! (Sonal is)

Valentine’s Special Podcast this week!

Either way LOVE = LIFE, so join Sonal as she invited you to explore the universality of love beyond just having a partner in life, so that your girl can learn this wisdom earlier to make her life easier. 

Starting off with Sonal singing a classic love song on this episode to get you and your girls thinking about what it means to love: truly, madly, deeply! 

Spoiler alert: it starts with us learning to love ourselves first!

  Topics covered:

1. What is intention? 
2. What is intuition? 
3. How to harmonise intention and intuition with external action for a holistic life 
4. Revealing the weeds of bad habits that will choke the flower of your teen girl’s future and how to overcome them
5. A poem by Sonal to very enjoyably, effectively and easily remember the three lessons learnt 
6. A poem by Mother Teresa to empower teen girls without the constant self-doubt and worry getting in the way 

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Tap for Resources:

• Song: Just the Way You Are, with lyrics, by Billy Joel
• Facebook video: My piano teacher Ian Gomes playing exquisitely at the Ritz  

Quotes: 

Don’t take criticism from people you wouldn’t take advice from 

The people who mind don’t matter and the people who matter don’t mind 

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description: So who’s been stuck and stranded before? Your teen girl needs to learn how to move through her challenges and so this episode has three incredible lessons to learn around asking for help. And what better way to learn wisdom application than through story, especially this week as it is National Storytelling Week 27 January to 4 February.

Does she ever feel guilty about asking for help? Maybe timid and shy or even reluctant because she doesn’t want to look silly or weak or because she’s been rejected in the past when she needed help. Whatever the reason behind the reason, she can learn who to ask for help from and feel more comfortable in doing so. 

Topics covered:

1.  What to swap and switch guilt for when asking for help
2. Incredible tip for developing healthy relationships exemplified by a story about Sonal’s friend Rupa
3. Tips for tackling loneliness through CONNECTION
4. How your teen girl can avoid being egotistical and entitled  
5. How your teen girl can let go of her past to thrive 
6. Dealing with unhelpful, toxic people

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

 Tap for Resources:

• Campaign to End Loneliness and the types of loneliness
• Dr Gabor Mate (Trauma and Addiction and ) speaks with Dr Rangan Chatterjee (Mental Health Podcaster and Doctor): Every woman and young girl needs to watch this 

Quote: “Teach your teen girl to let go of toxicity and find people who are worthy of her company. Choose your company consciously.” Sonal, Rise Girls 

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode Description: Is your teen girl a polite, passive people-pleaser? Chances are that unless she has learnt empowerment and how to be assertive, she is by default, a people-pleaser. So tune into this episode to learn how she can overcome this self-destructive habit.

Journalling is a super-power to help your girl get to know herself and grow healthier relationships with people around her 

We are also talking about how she can overcome feelings of insecurity, jealousy and comparison and choose self-empowerment over needing external validation from others. 

In order to effect that change within her, growth mindset is a massively important shift she needs in the way she views herself and the world around her. So let’s dive into it

Topics covered:

1. Understanding the role you play in helping your girl to stop people-pleasing
2. A tried-and-tested method to stop people pleasing and instead assertively and confidently communicate with oneself and others 
3. How to navigate inevitable failure 
4. The three areas of trust your teen girls need to progress academically and in terms of her well-being
5. How your teen girl can crush her limiting beliefs for confidence 
6. How she can stop comparing and competing and start peacefully living
7. The 3-letter word your teen daughter needs to ALWAYS remember and NEVER forget! 

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Tap for Resources:

●   Original podcast launch episode when I wore the Vera Mode T-shirt and also shared the poem shared with a different reflection you can watch on instagram

• Mindset: How You Can Fulfil Your Potential, by growth mindset expert, Professor Carol Dweck 

Related episodes:

●     Apple EP 1 

Empower Your Teen Girl With Lessons I Learned from My Journey

Spotify EP 1 

Empower Your Teen Girl With Lessons I Learned from My Journey   

Quote:

 “If you want a bright future for your teen girl, you have to prepared to do what most parents don’t do” - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description:

Want your teen girl to learn to live a life of adventure? If you said yes, this episode will help you the success secrets. 

Girls do not get enough help with Empowerment and so they often ignore your good advice and you feel like it falls on deaf ears. This is because empowerment needs to be consistent, personal and practical.

Topics covered:

1. Who is Rupert the Bear? 
2. Why reading non-fiction is more important than fiction  
3. How Sonal's friend Ornella, from Italy, is Rupert the Bear in real life: practical example of adventure principles
4. Why the meaning of the word “education” in Greek is real education 
5. Eastern wisdom mantra in Sanskrit that explains what real education is
6. English skill: paraphrasing to show genuine understanding and expertise in language
7. Top tip to improve her memory and retention when learning and to actually understand what she learns more easily 
8. A poem Sonal wrote on what happens to girls who are not empowered at a young age. Who do they become as adult women?
9. The biggest regret of people before they die
10. The key to adventure in life, which Sonal paraphrases in her own words from wisdom shared by one of her motivational monk teachers
11. How your teen girl can be more confident, assertive and improve her communication skills, by learning from the experience of Sonal’s new student

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Tap for Resources:

Rupert the Bear Wiki

10 Facts About Rupert the Bear Most People Don't Know

Related episodes:

EP 1 Apple - Empower Your Teen Girl with my Rupert The Bear Adventure 

EP 1 Spotify

EP 2 Apple - Passive, Aggressive Assertive Empowerment Coaching Model

EP 2 Spotify

EP 6 Apple - Reading Skills to Become a Super Reader

EP 6 Spotify

Quote:

Let’s BUILD confident girls instead of fixing broken women - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description:

Ever lose your patience with your teen girl and then feel guilty? 

If you said yes, time to say bye to that feeling and grow a healthy, harmonious relationship with her. Life’s too short for your teen girl to waste away in anxiety, but sadly, that’s often how many girls feel inside, as we as parents, educators and people have not learnt to hold space for each other and our girls. 

Tune in to uncover the root cause of losing patience so that she’ll feel happier during conversations with you; not like she’s stepping on eggshells. With that feeling of ease around you; she’ll walk around with an attitude of “I can do it!” She'll soar in confidence and have your patience with her to thank for the incredible things she can, and will achieve, now and in future!

Topics covered:

1. Tip 1: Sonal’s parents set a great example to learn from on this one 
2. Tip 2: A favourite story by one of Sonal’s spiritual teachers Radhanath Swami - tag Sonal on instagram @sonalrisegirls with your favourite stories 
3. Tip 3: This is the solution to THE BIGGEST reason why you struggle with being patient with your teen girl 
4. Conflict-resolution tip that will solve every fight once and for all and prevent relationship tension and breakdown
5. Learn the ONE THING that blocks you from guiding your girl for greatness 
6. Poetry tip Sonal’s dear friend and fellow tutor Sonia taught her 
7. English language techniques in action: metaphor, power of 3, alliteration, repetition and rhyme
8. What took a 29-year journey of patience for Sonal to discover? 
9. Growth mindset and fixed mindset 
10. Learn how English can teach us the art of noticing, appreciating and being fully present in the moment

Connect with Sonal:
Instagram:  @sonalrisegirls

Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Tap for Resources:

Bamboo Story: The Importance Of Patience, by Motivational Monk, Radhanath Swami

Sonal on Linked in 

Sonal on Tik Tok 

Related episodes:

Apple EP 1 

Spotify EP 1 

Apple EP 4

Spotify EP 4 

Quote:

“Drop the GUILT, that’s not how empowerment’s BUILT” - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description: 2024 is here. How are you? REALLY? Whether you’re feeling blue or a spirit of cheer - come as you are and feel at home, as this episode opens with a New Year Guided Meditation JUST FOR YOU. 

We dive into two topics your teen girl can master in 2024, and for life, to transform her future. What’s that? Core Reading and Comprehension. And no, we are not talking about the kind of reading and comprehension she is exposed to at school. This is Rise Girls. Our curriculum is different from school. 

I invite you to: REVAMP HER READING. Spark a READING REVOLUTION within her

Help her learn about creativity and FRIENDSHIP. Who is the mystery friend that came to visit Sonal for an unforgettable friendship adventure? Tune in to find out!

 Topics covered:

1. The best way to get off the hamster wheel
2. 6 struggles students face with reading & comprehension: how to transform them for reading success and progress 
3. Beautiful benefits of reading for teen girls 
4. Difficult disadvantages of girls struggling with reading
5. 3 practical tips for your teen girl to pick her next book
6. Creativity for personal and relationship success 
7. Reading lesson demo: a quote that will blow your mind
8. Discover what deeper, sweeter and happier relationships look like practically & the dissatisfying downsides of relationships based on superficiality
9. Poetry & creative writing examples from Sonal to show what’s possible for YOUR teen girl to produce and pen, in her own way 
10. The secret to self-compassion & compassion for others that we all forget too easily!

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Resources:

Literacy Trust: More than half of children 8-18 literacy do not enjoy reading 

Literacy Trust Report on Link Between Literacy and Age Expectancy

Children’s Book Genres

Poem with splendour & squalor 

Friendship Lessons from my time with my friend Giulia 

My Friend Daphne

Related episodes: 1, 2, 3 & 4

Quote: Confidence is about your teen girl knowing what she likes and doesn’t; her being her authentic self unapologetically instead of copying friends & family - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.

Episode description:

Cut the fluff: in this episode, learn in just FIVE powerful, purposeful words: the 5 lessons Sonal learnt in 2023 to help your teen girl uplevel, uplift and upgrade her life. 

Stories and examples  make the principles relatable, real and easy-to-understand. Bonus: Sonal shares 2  reasons your daughter needs to reflect on her own lessons learnt in 2023. Get her to journal them! 

Self-reflection is not an option on the English and Empowerment curriculum at Rise Girls. It's a key part of students’ self-care routine: daily journaling and also bigger milestone moments like the end of their year. Dive into this episode for more inspiration! 

Topics covered on :

1. The skill of journaling develops your teen girl’s private self (identity and personality)
2. The skill of storytelling develops your teen girl’s public self
3. Tips for your teen girl to be on time if she is often late and last-minute rushing 
4. Wisdom application for your daughter to grow healthy, happy relationships 
5. The benefits of regular relationship audits
6. What are the qualities of real love in any relationship? Sonal shares a nonfiction storytelling example: her Christmas experience with her mother
7. What does an extraordinary education look like compared to an ordinary education? Which do you want for your teen girl?
8. The incredible results of your teen girl having a daily gratitude practice
9. Why an academic-only education won’t help your teen girl to be happy and what will
10. How your teen girl can take imperfection action to overcome procrastination 
11. What are the benefits of taking a break for your teen girl, so she does not push herself for the sake of productivity and what does “rest” look like for her practically?
12. English rhyme for Empowerment - getting poetic is something your teen girl can grow for her benefit!  
13. The one  parenting tip that will reinforce your powerful and positive parenting
14. Two benefits of journaling and self-reflection to help your girl reach her potential and not live an average life, settling for a lesser version of herself

Connect with Sonal:
Instagram:  @sonalrisegirls
Book a Free Student Success Call:
https://calendly.com/rise-girls/english-empowerment-student-success-plan

Resources from this episode:

●       Gary Chapman (PhD) on: The 5 Love Languages 
Related episodes:

Apple EP 1 

Spotify EP 1 

Quote:

“Feeling gratitude and not expressing it, is like wrapping a gift and not giving it” - Sonal, Rise Girls

Connect with Sonal:

Instagram: @sonalrisegirls

Disclaimer: This podcast is not a replacement for professional, medical help or therapy. It is intended for educational and informational purposes only. The use of this information is at the listener's discretion.

Seek the advice of a qualified medical professional before trying any of the suggestions offered through our services.