In this episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman unpacks the guilt moms silently carry during the holiday season - especially the cultural guilt, emotional pressure, and endless “I shoulds” that make this time of year heavier than it looks online. Recorded in real time during a week filled with sick kids, canceled plans, and dropped responsibilities, Vanessa shares a relatable story that highlights how quickly guilt takes over, even when we’re doing our best.

This conversation helps moms understand why guilt shows up, where it comes from, and how to shift from obligation to values in order to create a holiday season that feels lighter, calmer, and more aligned with what truly matters.

EPISODE DESCRIPTION
 • Understand the three layers of the “guilt sandwich” moms unconsciously carry during the holidays.
 • Explore the cultural and generational expectations that intensify holiday overwhelm.
 • Identify the “shoulding” language that fuels mom guilt without us realizing it.
 • Learn three simple tools to interrupt guilt spirals with self-awareness and compassion.
 • Hear personal stories that show what it looks like to choose capacity over pressure.
 • Discover how gratitude and grounded choices can transform the way your holidays feel.

TUNE IN TO LEARN
 • Why holiday guilt feels so heavy for moms
 • How to tell the difference between values and obligation
 • What cultural expectations add to your emotional load
 • The signs of guilt-driven decision-making
 • Three tools to break the guilt cycle
 • How to honor your capacity during the busiest season
 • Ways gratitude can shift holiday overwhelm into presence

DOWNLOAD THE FREE GUIDE:
 Making Spirits Bright: A free reflection guide to help you reconnect with joy and presence  https://www.freetobemindful.com/makingspiritsbright

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120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

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LET’S STAY CONNECTED
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DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Every scroll, every sparkle, every “perfect” photo tells us that holiday joy means having it all together. But what if the real magic of the season isn’t found in doing more, it’s found in being present?

In this installment of The Anti-Overwhelm Holiday Series, licensed therapist, educator, and mom coach Vanessa De Jesus Guzman, LPC, NCC unpacks The Myth of the Perfect Holiday Mom. She shares honest stories, relatable humor, and practical ways to step away from comparison and step back into connection. Whether you’re the “half-homemade holiday mom” or the one whose tree goes up in October, this episode will help you find more peace and less pressure.

EPISODE DESCRIPTION

• How perfectionism hides behind “holiday spirit” and what it really costs moms
• Why genuine joy has nothing to do with perfect photos or matching pajamas
• The power of reframing perfection as presence
• How to quiet comparison culture and reclaim your peace
• Small, connection-based traditions that make the season more meaningful
  
  

TUNE IN TO LEARN

• 4 Mindful Shifts to Ease Holiday Overwhelm
  1. Recognize the pressure disguised as “holiday spirit.”
  2. Reframe perfection into presence.
  3. Challenge comparison culture.
  4. Replace performance with connection.
• How to check in with yourself, even if your cards are already mailed and your house really does stay white.
  
  
• Gentle ways to bring calm, laughter, and light back into your holidays.
  
  
  

TAKEAWAY MESSAGE

The holidays aren’t about doing more; they’re about feeling more connection, more peace, more you. When we trade performance for presence, we create moments that actually fill us up instead of draining us.

Download your free reflection guide “Making Spirits Bright: Reflections for a More Meaningful Holiday” to help you slow down, savor small joys, and reconnect with what matters most:
 👉 https://www.freetobemindful.com/makingspiritsbright

Listen in, share with a friend who needs a breather this season, an

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
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Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

In this first episode of The Anti-Overwhelm Holiday Series, host Vanessa De Jesus Guzman, licensed therapist and mom coach, pulls back the tinsel to talk about the truth many won’t say out loud: moms don’t get a holiday season… we run it.

From meal planning and gift shopping to managing family expectations and keeping the “magic” alive, the invisible load moms carry this time of year is real — and exhausting. Vanessa explores the cultural layers behind that pressure, why it’s not your fault, and how you can soften the load without losing the traditions you love.

This is the conversation every mom needs before the holiday rush starts.

TUNE IN TO LEARN

• Why the “holiday magic” we celebrate often comes at moms’ expense
• How culture and family expectations add pressure to “do it all”
• The difference between meaningful traditions and draining obligations
• Five small shifts to protect your peace this season
• Simple, mindful ways to set boundaries with love — and without guilt

TAKEAWAY MESSAGE
You don’t need to do it all to make the season meaningful. As we move into the holidays, choose peace over perfection, rest over rush, and presence over pressure. The holidays don’t need a hero, they just need you, whole, rested, and present.

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Halloween may come once a year, but for many moms, the masks don’t come off when October ends. In this heartfelt episode, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman explores the invisible emotional masks high-achieving mothers wear - the ones that hide exhaustion, guilt, and vulnerability behind a smile.

Through personal reflection and cultural insight, Vanessa shares how the pressure to “do it all” and “be la fuerte” (the strong one) can leave moms feeling unseen, disconnected, and overwhelmed. She opens up about the generational lessons of strength passed down by her own mother, and how those same values can sometimes keep us from asking for help.

EPISODE DESCRIPTION

• The real meaning of the emotional “mask” in motherhood
• How cultural and generational expectations shape the idea of being “the strong one”
• The cost of appearing fine when we’re not
• What authenticity and mindful vulnerability actually look like
• How to gently remove emotional masks using the Mindful Living Framework

TUNE IN TO LEARN

• Why strength and silence are not the same thing
• How the “strong mom” identity affects your kids, relationships, and self-worth
• Practical ways to practice awareness, compassion, and intention
• How to find safe spaces and people to share your truth with
• The freedom and peace that come when you allow yourself to be real

TAKEAWAY MESSAGE
You don’t have to keep the mask on. True strength isn’t about holding it all together; it’s about being brave enough to be seen as you are. When we give ourselves permission to be real, we give others permission to do the same.

Listen in, and remember… you’re always free to be mindful.

LET’S STAY CONNECTED:
 🌐 Website: https://www.freetobemindful.com
 🎧 Podcast: https://www.freetobemindful.com/podcast
 📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/coaching
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

In this powerful and inspiring episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman sits down with Chicago-based boudoir photographer Liz Hansen to explore how boudoir photography can become more than just beautiful photos - it can be an act of healing, empowerment, and self-love.

As women, we often see our flaws before our beauty and dismiss our worth before celebrating it. But what happens when we flip that script? Liz shares how boudoir photography helps women rediscover their confidence, reconnect with their bodies, and reclaim their stories - especially for survivors of trauma, mothers navigating body changes, and women learning to embrace themselves at every stage of life.

This episode ties deeply into Domestic Violence Awareness Month, reminding us that appreciating yourself isn’t vanity… it’s resilience.

EPISODE DESCRIPTION

• How boudoir photography empowers women to celebrate themselves beyond societal expectations
• The connection between self-image, healing, and confidence
• Why body neutrality - not forced positivity - creates lasting peace with your body
• How moments of self-expression can spark emotional recovery and transformation
• Ways women can reframe their inner dialogue from self-criticism to gratitude
  
  
  

TUNE IN TO LEARN

• The deeper meaning behind boudoir photography and how it supports emotional healing
• How to overcome the “I’ll do it when…” mindset and embrace the body you have now
• Simple mindset shifts to move from I hate my body to I have a body
• How mindfulness and gratitude help build confidence and body acceptance
• Tips for finding a safe, inclusive, and empowering boudoir photographer

TAKEAWAY MESSAGE
When we choose to see ourselves fully—to celebrate our strength, softness, and story—we step into true empowerment. Healing begins when we stop waiting to be different and start appreciating who we already are.

Listen in, and remember… you’re always free to be mindful.

LET’S STAY CONNECTED:
Facebook: https://www.facebook.com/chicagoboudoir
TikTok: https://www.tiktok.com/@chicagoboudoir
LinkedIn: htt

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Ever reach the end of the day and realize you barely lived it?
You checked all the boxes - lunches packed, emails sent, bedtime done - but somehow, it feels like you weren’t really there.

In honor of World Mental Health Day, this episode invites you to pause the endless doing and reconnect with the life happening right in front of you. Vanessa shares how living on autopilot quietly affects your mental health, why awareness is the first step toward peace, and how simple daily practices can help you slow down, breathe, and come home to yourself.

EPISODE DESCRIPTION

• What “autopilot living” really looks like in everyday mom life
• How constant productivity can become emotional burnout in disguise
• The connection between autopilot, stress, and declining mental health (with 2024 data to prove it)
• How the Mindful Living Framework — Awareness · Presence · Intentional Action — helps you break the cycle
• Gentle, realistic ways to bring mindfulness into ordinary moments

TUNE IN TO LEARN

• How to recognize when you’ve slipped into autopilot
• What happens when we ignore our mental and emotional signals
• Simple daily check-ins to boost awareness and presence
• Ways to set boundaries and choose connection over perfection
• How mindful coaching can help you shift from survival mode to calm, confident living

TAKEAWAY MESSAGE

You don’t have to wait for a crisis to start caring for your mental health.
 Even the smallest moments of awareness - a breath, a pause, a “no” that honors your peace - can begin to pull you out of autopilot and back into the life you’re meant to feel.

Listen in, and remember… you are always free to be mindful.

DISCLAIMER
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

What if your kitchen could be more than a place to cook? In this episode of the Free to Be Mindful Podcast, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman speaks with Janet Iri, founder of My Mindful Kitchen and creator of the MMK Method.

Janet brings over 25 years of experience in hospitality, education, and sustainability — and she believes the kitchen is where parenting, connection, and mindfulness come alive. Together, we explore how everyday food routines can teach kids gratitude, life skills, and eco-friendly habits, while also reducing food waste at home.

This isn’t about picture-perfect meals. It’s about creating moments of learning, laughter, and connection around the table. Whether you’re looking to involve your kids in cooking, reduce your grocery waste, or simply bring more presence to mealtimes, this episode offers practical strategies you can use right away.

EPISODE DESCRIPTION

• Why the kitchen is the perfect place to teach kids life skills and values
• Practical ways to reduce food waste and save money at home
• How mindful eating builds gratitude and family connection
• Creative ways to involve kids in shopping, cooking, and meal planning
• What the Mindful Kitchen Method is and how it can help your family
  
  
  

TUNE IN TO LEARN
 ✔ How to transform mealtimes into mindful, meaningful family moments
 ✔ Easy strategies to reduce food waste in your kitchen
 ✔ Fun and simple ways to get kids engaged with food
 ✔ Why gratitude and curiosity matter at the dinner table

FREEBIE

https://www.mymindfulkitchen.com/ebook-becoming-a-mindful-foodie

FIND JANET

• https://www.mymindfulkitchen.com/
• https://www.facebook.com/mmkmethod/ 
• https://www.instagram.com/mmkmethod/

TAKEAWAY MESSAGE
Your kitchen can be more than a place to make meals — it can be a space for connection, gratitude, a

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Ever snap at your kids because they asked what’s for dinner… while you were literally cooking dinner? You’re not alone — and it doesn’t mean you’re falling apart. It means you’re human.

In this episode of the Free to Be Mindful Podcast, Licensed Therapist and Latina Mom Coach Vanessa De Jesus Guzman reminds us that you don’t need to be in crisis to deserve support. Mental health isn’t only about anxiety or depression — sometimes it looks like irritability, exhaustion, guilt, or feeling disconnected.

Vanessa shares practical ways to recognize when you’re “in a funk” and how to shift before burnout sets in. She also explains the difference between therapy, mom coaching, and community support — and how each can help you reset, reconnect, and feel more like yourself again.

EPISODE DESCRIPTION

• 5 signs you may be in a funk (that most moms miss)
• What happens when we keep pushing through without support
• 5 simple, research-backed tips to reset before burnout
• The cultural lens of mental health and why unlearning “just push through” matters
• Therapy vs. coaching vs. community: how to know what’s right for you
• A short guided meditation to help you shift perspective and find support
  
  
  

TUNE IN TO LEARN:

• How to recognize the early warning signs of burnout in moms
• Why support isn’t just for crisis moments
• Real, doable strategies to manage stress and overwhelm
• The benefits of therapy, mom coaching, and community support
• Why early support builds resilience for you and your family
  
  
  

TAKEAWAY MESSAGE:
You don’t need to be falling apart to deserve support. Taking care of your mental health can look like therapy, coaching, or simply reaching out for connection. Start small, start now — because when moms are supported, families are supported.

LET’S STAY CONNECTED
 🌐 Website: https://www.freetobemindful.com
 🎧 Podcast: https://www.freetobemindful.com/podcast
 📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/coaching
🎤 Speaking & Workshops: https://www.freetobemind

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Birthdays have a way of sneaking up on us. When we were kids, it was all about cake, candles, and balloons. As adults - especially as moms — they can start to feel like just another date on the calendar, squeezed between school emails, soccer games, and endless to-do lists.

But what if birthdays weren’t just about a number? What if they became checkpoints, gentle pauses to reflect on how far we’ve come and what we want for the season ahead?

In this heartfelt episode, Vanessa - licensed therapist, mom coach, and host of the Free to Be Mindful Podcast - shares her own mid-forties reflections and the lessons that come with raising both a tween and a toddler at the same time. With humor, honesty, and plenty of real talk, she dives into how aging can feel less like loss and more like coming back to yourself.

Vanessa also opens up about the simple practices she uses around her birthday to reset, writing down reflections, creating an “I Want List,” and giving herself permission slips for rest, joy, and change. And she reminds moms everywhere that we don’t have to wait until birthdays or New Year’s to check in with ourselves. 

Whether you’re in survival mode, juggling all the things, or just needing a reminder that it’s never too late to get yourself back, this episode offers grounding, laughter, and a mindful meditation to carry with you.

EPISODE DESCRIPTION

• Why birthdays can serve as powerful checkpoints for growth
• How motherhood changes the way we see aging, and ourselves
• Simple reflection practices you can start today
• The importance of weekly pauses to reconnect with yourself

TUNE IN TO LEARN

• How aging can be an act of alignment, not invisibility
• Why moms often lose themselves in the roles they carry
• Two simple ways to pause and reflect without waiting for New Year’s
• The power of permission slips for joy, rest, and rediscovering yourself

TAKEAWAY MESSAGE
Getting older isn’t about losing who we are - it’s about finding our way back. With each year, we’re invited to stand more firmly in our truth, honor our growth, and give ourselves permission to be more us. 

Parents.Com Referenced Article

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Discover how to lighten the mom mental load, reduce overwhelm, and create real mental space. In this episode of the Free to Be Mindful Podcast, learn practical tips to manage cognitive and emotional labor so you can rest without guilt and show up with more presence.

Vanessa De Jesus Guzman dives into a struggle so many moms know all too well... the mental load. You finally have the house to yourself, the quiet you’ve been craving… yet instead of feeling rested, you’re still carrying the invisible weight of planning, remembering, and holding it all together.

Vanessa breaks down what the mental load really is, why it doesn’t disappear when life gets quiet, and how it’s quietly shaping your energy, relationships, and ability to rest. With a mix of humor and practical advice, this episode is a reminder that rest isn’t earned - it’s essential.

EPISODE DESCRIPTION:

• What the “mental load” is and how it shows up for moms
• The surprising statistic that reveals the imbalance in household mental effort
• Why quiet time can still feel overwhelming
• Practical strategies to lighten your mental load
• How 1:1 coaching can help you create real mental space without guilt
  
  
  

TUNE IN TO LEARN:

• The difference between cognitive labor, emotional labor, and invisible multitasking
• How the default assumption of leadership plays into overwhelm
• Why reframing rest changes everything
• Simple, actionable ways to reduce mental load starting today
  
  
  

TAKEAWAY MESSAGE:
The mental load doesn’t disappear just because the noise does. Lightening it isn’t about doing more, it’s about choosing what’s yours to carry, letting go of the rest, and giving yourself permission to rest without guilt.

Send us a text

Support the show

1:1 PRIVATE COACHING FOR MOMS: https://www.amigamoms.com/

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

WATCH THE PODCAST ON YOUTUBE
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
📸 Instagram: https://www.instagram.com/counselorvdejesus/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.