Evolve or Repeat with Susi McWilliam

Podcast Notes Cycle Tracking

Cycle Tracking is something I believe all women should do if they are menstruating at all ages. I share how to easily track, how you can use your cycle to support you and more. 

This podcast has been a long time coming. I have mentioned it so many times and I know you have all been keen to hear then I forget. But I always come back to wanting to share this process with you as it is something I have found completely invaluable. 

This process has given me such a deep understanding of myself, built more compassion for self and self love. It has enabled me to speak confidently to my doctor about my perimenopausal symptoms. To enable me to understand my mood and emotions and how these relate to my cycle and also to plan my work and life better so I am showing up best for myself and others. 

I do have to say this is not an overnight process and does take time to build a picture. You will find it so fascinating and powerful once you connect and tune in.

Find additional support below. Feel free to share, ask questions and reach out. 

With Love

Susi xx

Tag me @susimcwilliamspiritandsoul 

Read the blog here: https://www.spiritandsoul.me/blog/cycle-tracking-and-cyclical-living

Support Tools: 

Some of these links are affiliate links and I may get a small fee for sharing. 

Do Less, Kate Northrup: A Revolutionary Approach to Time and Energy Management for Ambitious Women. : https://amzn.to/3QAxRzz 

Epsom Salts I use for Bathing:https://amzn.to/4dzpuOT 

Sassy Planner: Who I buy my diaries from every year: https://www.sassyplanner.com/ I use the front pages for my cycle tracking. 

Sign up to my email list here so I can let you know when my planner is available, scroll to bottom and sign up: https://www.spiritandsoul.me/ 

Be Free Podcast with Michelle Walsh previous podcast episode: https://open.spotify.com/episode/533KTB82lOGhnqoJoDVrdc?si=594ed2746466440c The Pillars of Female Health and Working with Our Cycles. 

Previous Be Free Podcast Episode with Michele Walsh on Cycle Syncing:  Walsh: https://open.spotify.com/episode/5QFATQq09t2cxyd8ef40ZV?si=776dc557e8064fcb 

Apps:

Fit Bit App: Perfect for logging cycle and checking cycle dates. 

Balance App: Highly recommended for perimenopause and menopause. Dr Louise Newson. Has section for tracking monthly symptoms. https://www.balance-menopause.com/balance-app/ 

Lively: Fun app for suggestions how to work with cycle from a food, exercise and mindset point of view. Explore Lively! This app guides you daily, offering personalized insights into nutrition, activity, and self-care. Embrace your cycle's flow, and bring out the best in you! https://livelycycle.com/ 

Join the Soul Sanctuary Membership here or find out more: https://www.spiritandsoul.me/soulsanctuary 

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

Join Oran and I as we chat the healing power of music and creativity. Oran shares how creativity and embracing her passion for music has supported her in processing and working through her PTSD journey. 

This episode is released the day after her second single is released “Set Free”. This single really relates to her PTSD journey. The spirit of set free is based on how Oran could move from rock bottom.

Oran is a mum to 3 boys, award winning business women, wife and leader. She shares and inspires us to embrace change and creativity, a life you feel passionate about and a life filled with opportunities for self expression.

Connect with Oran here: 

Watch the new single here: https://youtu.be/TgXVz3qe0bI 

Connect with Oran here: https://oran.co.uk/

Connect with Oran on IG: https://www.instagram.com/oran.co.uk/ 

Oran is a sonic storyteller who delves into the depths of human experience. With her distinct blend of vulnerability and unwavering authenticity. Born in Australia and raised in Moray, Scotland, Oran’s soaring vocals and laid-back blues phrasing meets a refreshing delivery of powerful lyrical imagery. 

Oran began writing new album Rebellious Rebirth in the summer of 2023 (after a decade-long pause) in response to a PTSD diagnosis, following a traumatic life event. Oran found solace in songwriting and states that her writing method differs from day to day, based on the starting point; varying from a melodic or lyrical idea that makes an emotional or ‘story’ point. Lyrics take the most time for Oran, which she describes as a slow process of repetition over weeks. Oran’s lyrics tend to focus on themes of love, loss and internal struggles.

See Oran LIVE 

Friday 28th of June 2024

Universal Hall Findhorn – Artist In Spotlight ’24

Saturday 6th July 2024

Eden Court Under Canvas - Summer Festival – 

Thursday 25th July 2024

Tartan Heart Festival – Belladrum

HEART STAGE at 5.30 – 6pm

Monday 19th-25th August 2024

Edinburgh Festival FREE Fringe Event at the Strathmore Bar

7.45pm – 8.45pm daily from 19th to 25th of August 2024

Venue Address: 17 Iona Street EH6 8SG

Friday 20th September 2024

Findhorn Bay Arts Festival – Album Launch

Tag me @susimcwilliamspiritandsoul 

Join the Soul Sanctuary Membership here or find out more: https://www.spiritandsoul.me/soulsanctuary 

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 

Hello how are you? Today I wanted to share some top tips for those new to meditation, although this may be a helpful reminder to more seasoned meditators too. 

This week I have taught around 50 people meditation and interestingly about 25 of those had never meditated before. I’m super excited by this and delighted that many people are now looking to support themselves in this way. I could harp on all day about the benefits of meditation (I’ll save that for another podcast ;) 

As we start meditation for the first time we can encounter so many things and I wanted to give some top tips and dispel some myths too. 

Hear me share and support you with the following:

Tip 1: Distractions are normal.

Tip 2: Emotions

Tip3: Length of Practice

Tip 4: Posture:

Tip 5: Manage Expectations hyper drive and overwhelm. 

Questions: 

Should I Practise In person, Online or Self?

I’ve tried it before and I couldn't get it. Does that mean it's not for me?

I’m too old, I’m too young…..

Feel free to reach out to me with any questions you may have and I would love to answer them for you. 

I’ve popped some additional support and links below so feel free to check them out. 

If you would like me to personally support you online or in person please do reach out. 

Much love, happy meditating 

Susi xx

Additional Support:

Find and listen to my meditations here: https://insighttimer.com/susimcwilliam 

Are you a teacher or guide? Buy my meditation scripts book to support your sessions here: https://www.amazon.co.uk/Guided-Meditation-Scripts-Therapists-Counsellors/dp/B0BCRZSKT6/ 

I found this book helpful and supportive;The Miracle of Mindfulness: The Classic Guide to Meditation by the World's Most Revered Master "Thích Nhất Hạnh" (please note this is an affiliate link): https://amzn.to/3xZz0dy

Tag me @susimcwilliamspiritandsoul 

Join the Soul Sanctuary Membership here or find out more: https://www.spiritandsoul.me/soulsanctuary 

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

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

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

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

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

Hey My Loves,

Enjoy this bonus episode. Today I’m sharing my coping techniques for navigating changes and transitions. I have a lot to navigate currently and this is how I’m keeping sane. 

I discuss sacred ceremony and honouring endings and rituals and routines to support big life changes. 

Wishing you so much love

Susi xxx

Tag me @susimcwilliamspiritandsoul 

Join the Soul Sanctuary Membership here or find out more: https://www.spiritandsoul.me/soulsanctuary 

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

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

Connect with me or tag me @susimcwilliamspiritandsoul

Website: www.spiritandsoul.me 

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

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

Living a truly authentic life isn’t easy, it requires tough decisions, realigning and checking in and getting really honest with yourself about what’s important. 

Our ego really likes to step in when we look to trust our intuition and align.  It will try to pull you back to your current path over and over. 

Join me in this final episode for a while as I share my current decisions, how I’m stepping more into my alignment and my encouragement for you.

Check out my show notes for my free sacred circle event on Sunday 17th December 7.45pm sign up, and my free 3 days to self mini course 😍✨🦋

With Love

Susi xx

LINKS:

Connect with Susi 

Sign up for my free Sacred Circle Event here: https://www.spiritandsoul.me/metamorphosis 

Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN

Download my free 3 Days to Self Programme: https://www.spiritandsoul.me/pl/2148084224 

My facebook group: https://www.facebook.com/groups/1865088843718402 

Email me at [email protected] 

Website: www.spiritandsoul.me     

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

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

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

Connect with me or tag me @susimcwilliamspiritandsoul

I know many are struggling right now with feeling flat, heading for burnout and feeling fatigue and dissatisfaction. 

When we feel exhausted the last thing we want to do is take action. We often will numb out at these times, scrolling socials, eating rubbish food because we cant be bothered cooking good food. We will be in fight, flight or freeze. Maybe jumping between all these high stress states. 

Burnout has been a pattern that has played out through my life over and over again. Generally I feel I can take on so much until it bites me in the bum. So how do we get ourselves out of this situation and stay out of this situation? 

Join me as I share my 10 key areas approach! 

With Love

Susi xx

Additional Support

Boundaries Meditation: https://insighttimer.com/susimcwilliam/guided-meditations/creating-boundaries-affirmation-meditation 

Podcast: https://podcasters.spotify.com/pod/show/be-free-with-susi-m 

The Art of Rest Podcast: https://spotifyanchor-web.app.link/e/FJEq1MaDXEb 

BLOG: The Art of Rest; 7 Ways to Reduce Burnout: https://www.befreewithsusimcwilliam.com/post/the-art-of-rest-7-ways-to-reduce-burnout 

Connect with Susi 

Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN

Email me at [email protected] 

Website: www.befreewithsusimcwilliam.com     

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

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

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

Connect with me or tag me @befreewithsusimcwilliam

Join me and Michelle Walsh the Happy Period Coach this is a conversation every woman needs to listen to! We discuss the pillars of female health, working with our cycles instead of against, is supplementation a support or not and a little bit of moon witchy woo chat too. Michelle is a nutritionist that specialises in supporting women's health. You're gonna love it! 

Connect with Michelle here:

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

Happy Hormone Podcast: https://podcasts.apple.com/us/podcast/healing-hormones-podcast-with-michelle-walsh/id1650937633 

Website: https://newbodyandsoul.com/ 

Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN

Email me at [email protected] 

Website: www.befreewithsusimcwilliam.com     

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

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

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

Connect with me or tag me @befreewithsusimcwilliam

In this podcast episode I discuss my recent experience of fear and how I have supported myself. The feel the fear and do it anyway ideas lead to burnout, panic attacks and shaking less than ideal. Now I use a different approach. Hope it helps Love Sus xxx 

Connect with Susi Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN 

Email me at [email protected] Website: www.befreewithsusimcwilliam.com

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

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

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

Connect with me or tag me @befreewithsusimcwilliam 

#fear #love #anxiety #life #terror #mentalhealth #motivation #panicdisorder #depression #fearless #hope #quotes #faith #scary #nervoussystemregulation #anxietyattacks #inspiration #peace #hope #success #healthylifestyle #courage #selflove #freedom #truth #mindset #anger #healing #pain #emotions

Hello My Loves,

When emotions hit and we don't process them where do they go? Are you stuck in unpleasant emotions seeking the pleasant ones? Have you heard of Somatic Healing? This episode is fire 🔥

Join me and @khrissiesomatichealer on the podcast and YouTube and lets dive in! 

With Love Susi xx

Connect with Khrissie: 

Khrissie is a passionate certified somatic movement healer, fuelled by chai lattes, a profound love for spiritual growth, creative expression and the transformative power of body based healing. From the age of 5, Khrissie was touched by the raw realities of childhood trauma and abandonment, sparking a deep-seated empathy for others. This spark ignited a lifelong journey towards creativity, healing and self-discovery.

After 10 years as a branding designer in the design industry, Khrissie found her passion for helping others but knew there was a path outside of the corporate world she needed to walk down. It wasn't until 2019 when her own deep healing journey began that she realised this was it. With a passion to learn the tools to help her family first she dedicated all of her time and energy to learning all she could, to ease the pain and suffering of the world. Today, Khrissie dedicates her life to guiding others towards their true potential and creative expression by helping them release their emotional baggage in a space of body centered healing. Drawing from the understanding that our beliefs, self-esteem, and relationships are deeply rooted in our childhood experiences and ancestral past, she provides a safe space for her clients to explore these depths. Using somatic body movements, meditation and breathwork. Khrissie helps individuals dissolve their limiting beliefs and foster meaningful connections, thereby unlocking their own freedom, confidence and inner peace.

From hosting healing workshops to online 1:1 programmes, Khrissie is not just helping others heal; she's creating a community where everyone feels seen, heard, and valued. Here's to healing, growth, and chai lattes!

You can find her on Instagram, Linkedin or through her website

INSTAGRAM: @khrissiesomatichealer WEBSITE: www.thesomaticspace.co LINKEDIN: www.linkedin.com/in/khrissie-farrands-a4ba665a/

Connect with Susi 

Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN

Email me at [email protected] 

Website: www.befreewithsusimcwilliam.com     

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

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

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

Connect with me or tag me @befreewithsusimcwilliam

#somatichealing #somaticexperiencing #somatictherapy #somatic #trauma #traumahealing #traumainformed #healing #mentalhealth #traumatherapy #anxiety #embodiment #healingtrauma #ptsd #somaticpractice #healingjourney #wellness #yoga #somatics #selfcare #traumarecovery #cptsd #polyvagal #mindfulness #somaticpsychotherapy #resiliency #selflove #polyvagaltheory #depression #breathwork

Hello My Loves,

Zofie is a light in the world who cannot help but inspire. Manifestation and Mindset is her jam. Have you heard about manifestation and wonder where to begin? Have you got hopes and dreams and wander why they arent coming to fruition?

Zofie shares some incredible mindset and manifestation tips. 

Having experienced lifes struggles Zofie has turned her pain into passion and her mission is to remind people of their worth and that everyone is entitled to follow their dreams.

With Love

Susi xx

Connect with Zofie: 

Zofie Bio:

'Zofie's a thought leader in the field of mindset and manifestation.  A therapist and coach, author, meditation maker and podcaster, she has a huge heart for helping good people live great lives.  Zofie's worked with thousands of clients both privately and through her membership, masterclasses and courses for over 18 years.  It's her life's passion to uplift others and remind anyone who's ready that dreams are meant to become reality and it is possible to manifest anything.'

website:  https://www.relaxmehappy.co.uk

instagram: https://www.instagram.com/relaxmehappy/ 

Connect with Susi 

Love the episodes and want to support more creation you can donate to Susi here: https://www.paypal.com/donate/?hosted_button_id=GKS9PNGYB22HN

Email me at [email protected] 

Website: www.befreewithsusimcwilliam.com     

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

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

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

Connect with me or tag me @befreewithsusimcwilliam