In this week’s episode I’m inviting some space for our grief, both personal and collective.

I touch on the work of Francis Weller and his gates of grief, I’ve posted them here, I cover the main 5 but here are two additional gates. They’re taken from his book The Wild Edge of Sorrow

Synopsis of the Gates of Grief, from Frances Weller’s book,

“The Wild Edge of Sorrow”

“Grief and love are sisters, woven together from the beginning. Their kinship

reminds us that there is no love that does not contain loss and no loss that is not

a reminder of the love we carry for what we once held close.”

Francis Weller

The 5 (or more) Gates of Grief

• 1 All that we love we will lose

The first Gate of Grief reminds us that change is universal.

• 2 The places that did not receive love

With the second Gate we identify places that may have been neglected or

rejected.

• 3 The sorrows of the world

The third Gate is where we feel for global causes of suffering.

• 4 What we expected but did not receive

With the fourth Gate, we face our disappointments and loss of dreams;

• 5 Ancestral grief

The fifth Gate helps us to recognise the pain that we carry for those who came

before us.

• 6 Trauma (Francis Weller’s optional gate)

The sixth Gate is where extremes of shock and brutality might lie.

• 7 The harm I have caused to myself and others (from Sophy Banks)

This extra Gate allows us to identify what makes us feel regret or guilt.

• 8 Anticipatory grief (Sarah Pletts)

In these times of change, this final Gate represents the fear of what is to come.

Do let me know if there are any practices you’d like to try or any topics you’d like me to cover.

I’m so happy you found your way here, here’s a little bit about me.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I cover something a little different, a self-led practice exploring your own breath at a pace that feels good in your body. This is one of my personal favourite practices, hope you enjoy!

Do let me know if there are any practices you’d like to try or any topics you’d like me to cover.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I go down the rabbit hole of honesty of full expression and why it’s so important. So many of us diminish our voice without even realising and this often-subconscious act takes its toll. I’m absolutely fascinated by our voices, the rich stories they carry, the vulnerabilities and the capacity they hold to enable us to step into ourselves fully.

I truly believe the world needs our unique voices more than ever right now, used fully, without apology.

Do let me know if there are any practices you’d like to try or any topics you’d like me to cover.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I wanted to offer a longer deeper practice. I can’t believe this is Field Note 10! I really struggle with motivation for social media but this is something I’m absolutely loving doing. I really appreciate all your comments both on here and in real life. It feels like a nice way to share some of this work in a way that feels more aligned that in those 30 second reels.

Do let me know if there are any practices you’d like to try or any topics you’d like me to cover.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week offers a moment of reflection, a chance to drop back in with any intentions that were stirring at the beginning of the year. Imbolc, meaning in the belly, is a time of preparation and tending. Not with a loud fanfare but a quiet resolve.

Not all beginnings are visible

Not all growth is loud

Lots of love,

Sophie x

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I offer a practice for all the empaths who are feeling world events. I believe we get to move through life with a big open compassionate heart and engage with what’s happening to our fellow humans whilst resourcing ourselves to be able to stay present and engaged should we feel called to act and support.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I’m sharing one of my favourite gratitude practices, it’s my favourite because it doesn’t require everything to be going to plan. There’s magic in the ordinary x

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week is the last of the New Year posts, I take you through a process I use with clients if they are looking for clarity around making decisions. It’s a wonderful tool this time of year when many of us begin to ponder change as we pass through the threshold to the New Year.

I refer to some questions in the audio, I’ll pop them here too for reference. Hope you enjoy!

• Am I afraid of disappointing someone?
• Am I choosing this to avoid conflict or discomfort?
• When i project this choice onto someone else how do i perceive it?
• Does this feel urgent, like something bad will happen if I don’t act?
• Am I minimising my needs automatically?
• Would I encourage a younger version of me to make this same choice?
• Does this feel calm, even if it’s uncomfortable?
• Does my body soften when I imagine choosing this?
• Am I acting from self-respect rather than self-protection?
• Does this expand my life, even slightly?

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

This week I’m guiding you though an activity I do with many of my 1:1 clients. It’s a transformational tool to help keep you on track with your intentions for the year ahead. Not just in January.

I’d love to hear how you get on with it, let me know if you feel called.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy….

We live in an urgency culture where we believe everything needs to be done expeditiously our social media feeds compound this beaming in messages of more to do lists and hacks adding more and more to our overworked brains and bodies. What if I told you that the constant pressure and this constant urgency is creating an environment within your body that doesn’t feel safe. Over the years many of us have conflated productivity and self-worth. Many of us have been rushing for so long that we don’t even notice anymore. if you find it really hard to slow down if it’s really unusual for you to sit down in the day and you feel guilty whenever you rest the chances are along the way you have conflated productivity with self-worth.

In this episode I set you a gentle challenge and of course a breath practice to support you. Let me know how you get on :)

If you’re enjoying these you can show your appreciation by sharing it with someone you know.

I’m so happy you found your way here, here’s a little bit about me.

I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine.

Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging.

Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life.

I'm so glad you're here.

I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff.

Instagram https://www.instagram.com/sophie.kirkton/

Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/

I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/

The waiver bit

This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.