Evolve or Repeat with Susi McWilliam

🌗 New Episode: The Mental Load of Decisions 

Over the past few months, decision-making has felt heavier than usual , something many of us experience, especially during perimenopause or when managing ADHD. The mental load, the self-doubt, the constant second-guessing, it can all become overwhelming.

In this week’s episode of the Be Free Podcast, I open up about my own recent decisions from moving my horse to a new stable to pausing my meditation classes and even changing platforms for my courses after a steep price hike. None of these choices were easy, but each one reminded me of something powerful: 👉 Every decision we make is an act of self-trust.

👉 It’s okay to change your mind.

👉 And it’s okay to protect your energy by saying no or not right now.

As women, especially during hormonal shifts, our decision-making capacity can fluctuate and that’s normal. In this episode, I share practical ways to reduce decision fatigue, from automating daily choices to creating space for reflection, and why saving your mental energy for what truly matters is an act of self-care.

🌿 You’ll also learn:

✅ How to simplify your life through small, consistent decisions ✅ How to tune into your body for intuitive guidance

✅ Why indecision drains your confidence and how to rebuild self-trust

✅ Gentle strategies to navigate big choices without overwhelm

If you’re in a season of uncertainty or overthinking every “what if,” this episode is your reminder that clarity comes through movement not perfection.

🎧 Tune in to Be Free Podcast, Season 2 and give yourself permission to make decisions that support who you’re becoming.

With Love Susi xxx

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#befreepodcast #podcastforwomen #perimenopause #adhdawareness #decisionfatigue #selftrust #mindfulness #authenticliving #selfgrowth #healingjourney #selfcare #mentalhealthawareness #stressmanagement #clarity #intuition #energyhealing #alignment #personaldevelopment #selfreflection #simplifyyourlife #innerpeace #wellnessjourney #spiritualgrowth #lifebalance #mentalclarity

🍂 Be Free Podcast is Back — Series 2 Begins: Seasonal Changes; Autumn

After a nourishing break, I’m so excited to return with Series 2 of the Be Free Podcast! This new season flows with grounding energy, reflection, and soulful connection.

Over the past few months, I’ve been guiding meditation and mindfulness programs, launching Susi’s Soul Surprise, and preparing for a second podcast (more on that soon 🌙). I’m also running my Meditation & Mindfulness Teacher Training this October and the next cohort waitlist is now open if you feel called to join.

🌾 Embracing Autumn’s Energy Shifts This episode is all about aligning with autumn, slowing down after the busyness of summer, letting go, and finding beauty in change. I share a beautiful reading from Kirsty Gallagher’s Sacred Seasons and reflect on the Japanese concept of wabi-sabi, the art of finding beauty in imperfection.

🔥 Simplifying & Living Authentically I talk about moving my business fully online to focus on what truly matters — community, creativity, and mindful living. It’s a reminder to enjoy life’s simple pleasures: warm drinks, cozy evenings, and moments of reflection.

💫 Tune in to the new episode for grounding insights, journal prompts, and inspiration to reset for the season ahead.

With Love Susi xxx

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

 #befreepodcast #spiritualpodcast #mindfulness #selfgrowthjourney #healingjourney #seasonalliving #autumnenergy #slowdownseason #selfcare #meditation #innerpeace #authenticliving #spiritualawakening #energyhealing #alignment #selflove #mindfulliving #nervoussystemregulation #groundingseason #reflection #intentions #balance #growthmindset #positivevibes #gratefulheart

After 4 years and 112 episodes I'm taking a sacred pause. In this heartfelt solo episode, Susi McWilliam shares a powerful decision: she's pressing pause on recording new podcast episodes. Why? Because she's choosing depth over hustle, presence over performance, and true connection over constant content creation.Susi dives into the importance of mindful focus in building a life of purpose, and why stepping back is sometimes the boldest step forward. You’ll hear her reflections on what it means to truly follow your soul’s calling, how mindfulness creates space for clarity, and why cultivating community, slowly and soulfully matters more than ever.What You'll Hear:Why Susi is taking a break from podcasting (and what she's making space for instead)The connection between mindfulness and purposeful successHow slowing down allows you to show up more powerfullyThe value of depth in community, service, and impactWhat’s next in her mission to help others live more freely, mindfully, and authenticallyA Personal Invitation:This pause isn’t a goodbye, it’s a sacred pause. Susi is opening new, more intentional spaces for connection, community, and transformation. Be sure to stay connected for upcoming opportunities to journey deeper together.👉 Follow Susi on Instagram @susimcwilliamspiritandsoul💌 Join her email list for updates, inspiration, and upcoming offerings https://www.spiritandsoul.me/signup📖 Join book waitlist : https://www.spiritandsoul.me/meditation-script-book🧘🏽‍♀️ Meditation and Mindfulness Teacher Training https://www.spiritandsoul.me/meditationandmindfulnessteacher 🌿 Explore mindfulness trainings & events at www.spiritandsoul.meFollow me on insight timer: https://insighttimer.com/susimcwilliam Lesley Stoniers Cards: https://lesleystonier-com.myshopify.com/collections/all

In this episode, we sit down with the incredible Jeanne, the powerhouse behind FIGGI Beauty and FIGGI Soul. Jeanne’s story is one of fierce reinvention, from a career in international human rights law to the founder of a growing skincare brand built for sensitive souls, all catalyzed by a life-altering diagnosis of Panic Disorder in 2015.

We go deep into her evolution:

• What drove her to human rights law and how it shaped her voice.
  

• The moment that changed everything and forced her to confront her mental health head-on.
  

• Why burnout doesn’t mean the end, it can be the beginning of authentic connection.
  

• The birth of FIGGI and how it fuses skincare with soulful self-care.
  

• Her raw, real perspective on being a mother, a business owner, and an advocate in today’s world.
  

This conversation is a must-listen for anyone navigating change, craving purpose, or ready to turn their pain into power.

✨ Whether you're rebuilding, reimagining, or just trying to breathe again—Jeanne’s story will remind you: your sensitivity is not a weakness, it’s your superpower.

Connect with Jeanne: 🌐 figgibeauty.com 📸 Instagram: @figgibeauty

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#MentalHealthAwareness #SkincareForSensitiveSouls #FIGGIBeauty #WomenWhoInspire #FromBurnoutToBreakthrough #EntrepreneurLife #PodcastEpisode #Wellbeing #AuthenticLeadership

In this vibrant and soul-nourishing episode, I sit down with the incredible J.Nichole Smith, Brand Architect, Colour Psychology expert, and self-proclaimed Joy Seeker. With over 20 years of experience creating impact and beauty for brands across the globe, Nic has worked with everyone from billion-dollar businesses to creative entrepreneurs, all while living a “Joy First” lifestyle.

We talk about what “Joy First” truly means, the power of small feel-good shifts, and how colour (yes, colour!) can radically transform the way we feel and work. Nic opens up about balance, and building a life that’s rooted in both success and soul. Whether you're chasing more joy, freedom, or just trying to feel good again this episode is for you.

🔥 Highlights:

• What it really means to live a “Joy First” life

• The simple shifts that can radically improve how you feel day-to-day

• How colour psychology can be a secret weapon for joy and confidence

• Tools Nic uses to stay mentally and emotionally well

• What freedom feels like to her, and how she stays grounded in it

  
  

💫 About Our Guest:

J.Nichole Smith is a brand architect, designer, and expert in colour psychology. She’s been featured in USA Today, Real Simple Magazine, and the LA Times, and has helped celebrities, startups, and global brands align with joy and impact. Nic now lives in the North of England with her dreamy husband, two girls, and a sassy Frenchie, surrounded by sheep and inspiration.

🌐 Connect with Nic:

• Website: jnicholesmith.com

• Instagram: @jnicholesmith
  

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#joyfirst #colorpsychology #mentalhealth #creativeliving #freedomlifestyle #podcastersofinstagram #joyfulliving #colourmatters #colourfullife #wellbeingpodcast

This episode contains sponsorship and gifted product. Working with the energies of the moon cycles has been something that has supported me massively over the years. I use this time to harness potent energy and also as a monthly check in and reflection point to help me stay aligned and in my truth.

As a Pisces Sun, Cancer Moon and Scorpio Rising (only just found this out recently), it makes sense I am massively affected by the moon with all these watery signs in my chart.

I have created this ritual for the Full moon for you weaving in the beautiful Louisa B Apothecary New Moon Gift Set. I was gifted this set from Louise and it is amazing. Although this gift set has been crafted for the new moon you can use these products to support you at both full moon and new moon.

But because I can't wait to use them and we have the full moon on Monday 12th May and it is known as the flower moon I think the timing is perfect. Creating ritual in our lives and sacred moments really enhances our days, weeks and months.

In this week's episode I will personally guide you through a full moon ritual including meditation so you can return to this episode on other full moons and be guided.

You can find this in blog format on my website too if you prefer to read out a ritual. Read the blog here: https://www.spiritandsoul.me/blog/flower-moon-full-moon-ritual Things You Need:Cleansing Spray or Smudging Tools: I am using the Louisa B Apothecary

Smudge Energy Spray infused with palo santo, white sage and reiki. Its divine.

Candle : I am using the Goddess Aromatherapy Candle with Lemongrass and Rose Geranium from Louisa B Apothecary.

Essential Oil : Use a flower based oil if you have, or I am using the Transformation Roller Bottle from Louisa B which is purposely selected for times of change in life. For those times on your spiritual path when you let things go and step into a higher version of yourself. Journal + Pen

Optional: Fresh flowers, rose quartz, moonstone, or a cosy blanketI hope this ritual and moment has supported you.

You can find Louisa B Apothecary products here: https://www.louisabapothecary.co.uk/ The New Moon Kit I used Here: https://www.louisabapothecary.co.uk/products/new-moon-collection

There are so many gorgeous things on the website. So enjoy browsing. Much Love and Full Moon VibesSusi xx

Additional Support Links:

Sign up to my latest meditation script book waitlist: https://www.spiritandsoul.me/meditation-script-book

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me Facebook:https://www.facebook.com/susimcwilliamspiritandsoul Instagram: https://www.instagram.com/susimcwilliamspiritandsoul

#FullMoonVibes #FullMoonMagic #MoonRitual #FullMoonRitual #MoonEnergy #LunarVibes #SpiritualAwakening #HealingJourney #EnergyHealing #Manifestation #InnerPeace #SelfDiscovery #ConsciousLiving #SpiritualPodcast #WellnessPodcast #MoonPodcast #PodcastEpisode #PodcastRecommendation #ListenNow #AstrologyVibes #SacredRituals #MoonChild #DivineFeminine #CosmicEnergy

🎙 “Consistency: Not Possible for Everything, But Necessary for Completion & Sanity”

We’re told to “be consistent” like it’s the magic answer to everything. But here’s the truth: 👉 You can’t be consistent in every area of life. 👉 You don’t need to be. 👉 But you do need it in the right places.

This episode breaks down: ✅ Why trying to be consistent everywhere leads to burnout ✅ How focused, imperfect effort gets you across the finish line ✅ The role of consistency in mental clarity and peace ✅ How to handle life's inevitable interruptions without quitting

🎧 Listen now and stop beating yourself up for being human.

With Love Susi xxx

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Buy James Clear Book , Atomic Habits https://amzn.to/4lSVAt1 (this is an affiliate link and I will receive a small commission)

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

 #podcast #consistency #mentalhealth #progressnotperfection #creativeprocess #selfgrowth #healing #love #selflove #meditation #selfcare #mentalhealth #wellness #spirituality #mindfulness #goalsetting #spiritual #energy #healingjourney #motivation #goals #life #inspiration #rituals #habitstacking #healthylifestyle #calmmind #happiness #positivevibes #loveyourself #consistency

Overwhelmed, life too busy 😩, everything just feeling hard? Then join me in this episode as I share why mindfulness may be your solution. Through acceptance, pacing and non judgment maybe you can find peace. 

Let me share how….

With Love

Susi xx

Additional Support Links: 

Meditation and Mindfulness Webinar Sign Up and Details Mon 28th April: https://www.spiritandsoul.me/meditationwebinar 

Meditation and Mindfulness Teacher Training: https://www.spiritandsoul.me/meditationandmindfulnessteacher 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#meditation #nonattachment #mindfulness #love #spirituality #healing #spiritual #selflove #peace #selfcare #motivation #wellness #nature #spiritualawakening #mentalhealth #energy #inspiration #health #life #peace #happiness #consciousness #meditationteacher #gratitude #meditationtraining

Boost your mood, find more joy and cultivate a positive outlook. I’m in 🙋‍♀️! Join me in this episode as I chat with writer and journal guide Hannah Bevan. 

Hannah and I chat:

📔Starting a journaling practice, 

✏️Ways to cultivate consistency journaling

😆Why journaling can boost our mood

💕The benefits of journaling for wellbeing. 

Love Susi x

About Hannah:

Hannah Bevan is a journaling guide, workshop host, writer and the founder of Journal For Joy. She's based in Falmouth in Cornwall, but loves inspiring people all over the UK and beyond to discover the simple-but-powerful practice of positive journaling!

Links to Instagram and facebook:

https://www.instagram.com/journal.for.joy/

https://www.journalforjoy.co.uk/join-my-newsletter 

Additional Support Links: 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#journaling #joyful #practicejoy #journalprompts #journalworkshop #podcast #wellbeingpodcast #journalingpractice #wellebing #positivity #positiveoutlook #optimist

Does the thought of money give you a knot in your tummy? Are you tired of working hard and feeling that there is never quite enough to go around? Well get ready to kick that scarcity mindset to the kerb and rise up rich! 

In this episode I am joined by @zofielloydkucia and we chat about all things money, money mindset and shifting you into wealthy mode. 

@zofiellyodkucia programme rise up rich doors close later this week so go check out her link in bio. I’ve joined and it really is magic 💸💸💸

About Zofie: Zofie's an author and coach with nearly two decades of experience in the field of mindset and manifestation.  She's obsessed with helping good people live great lives and tapping them into their innate power and inner peace.  She works with private clients, writes, teaches online and creates digital courses and has helped thousands transform their lives through her love-infused content.

Additional Support Links: 

Connect with Zofie: https://www.instagram.com/zofielloydkucia/ 

Rise Up Rich: https://www.relaxmehappy.co.uk/riseup-rich 

Join my email list and receive a free meditation: https://www.spiritandsoul.me/signup 

Want to join my facebook group: https://www.facebook.com/groups/1865088843718402 

Watch the episodes on youtube here: https://www.youtube.com/channel/UC8XqUswNFGaMrNaGaSwTl7w 

Listen to the episodes on apple here: https://podcasts.apple.com/gb/podcast/be-free-with-susi-mcwilliam/id1587923194 

Spotify here: https://open.spotify.com/show/3bwzRqYW9KmYcDqj5t5bLg?si=cd802ffcdd674163 

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

Facebook:https://www.facebook.com/susimcwilliamspiritandsoul  

Instagram: https://www.instagram.com/susimcwilliamspiritandsoul 

#moneymindset #money #financialfreedom #motivation #financialindependence #personalfinance #rich #wealthyandhealthy #manifestation #successmindset #mindsetwork #mindsetiseverything #inspiration #mindset #motivationalquotes #energywork #mindsetmatters #success #moneygoals #moneytalks #wealth #mindsetcoach #alignment #spiritualpodcast