In this deeply reflective and empowering episode of Golden Cor, host Marina guides us through the often-misunderstood and essential topic of boundaries — what they are, why they matter, and how to start setting them in a way that honours your true self.

Marina begins by defining boundaries not as rigid walls, but as intentional and compassionate access points that teach others how to engage with us respectfully. Rooted in self-awareness and clarity of values (as explored in Episode 5), boundaries serve to protect our energy, maintain healthy relationships, and foster emotional wellbeing.

Throughout the episode, Marina explores:

• The distinction between boundaries and emotional walls

• Why many of us (especially women) struggle with saying “no”

• The role of people-pleasing and over-apologising in boundary issues

• How to soften your “no” without compromising your needs

• Why setting boundaries is an act of self-respect, not selfishness

• The evolving, fluid nature of boundaries across seasons of life

  
  

Marina shares a candid personal story about her simple boundary with texting — how she came to recognise it, communicate it, and stand by it even when others pushed back. She also reflects on a past experience with someone whose unhealthy boundary-setting taught her valuable lessons about the importance of clear, kind, and integrated communication.

Listeners are reminded that you don’t owe anyone an explanation for your boundaries, and that others’ disappointment is not your burden to carry. Marina empowers us to practice boundary-setting with compassion, consistency, and confidence — and to remember that “No” is a full sentence.

As the episode closes, Marina encourages reflection on your current boundaries and values, and gently reminds us that by honouring ourselves, we teach others how to honour us too.

Today’s episode will support you in discovering and embracing your core values, empowering you to reach your fullest potential, foster healthier relationships with yourself and others, and block out the influence of others' perceptions, opinions, and projections.

Marina dives into the importance of clarity in your values and how understanding what truly matters to you can create a more aligned and fulfilling life. She explores how most people are not taught to identify their own values, often absorbing those from others or societal pressures. Marina encourages listeners to consciously choose values that reflect their truth, using practical exercises to gain clarity.

The episode includes reflective prompts, an exercise of grouping answers into themes, and ultimately identifying your core values. The process is designed to be revisited regularly to ensure alignment with one’s values, and to adjust them as life changes.

In addition, Marina leads a visualisation to connect with your highest self—an expansive, aligned version of you that embodies the values and energy you aspire to live by.

A pivotal element of the process of reconnecting to your essence is identifying and living in alignment with your core values. When you are clear about your values, you can set boundaries that protect your essence and prioritise what truly matters to you. In this episode, Marina introduces reflections to guide you in identifying your values, as well as ways to establish boundaries, honour your needs, and advocate for your authentic self.The episode closes with reminding you of how creativity and community are essential for reconnecting with your true self. Whether through solo practices or building new supportive relationships, it’s crucial to nurture your individuality and seek out safe environments that encourage growth.

In upcoming episodes, we will start to dive into individual topics and practices in more depth.

Connect with Marina

Website: goldencor.co

Instagram: goldencor_

Tiktok: goldencor_

In this episode, we dive into the journey of reconnecting with your authentic self, building upon the exploration of factors that can disconnect us from our essence (such as upbringing, trauma, societal expectations, and life transitions) from the previous week.

Marina begins by discussing the importance of creating space for self-nourishment and reflection. You don't need ideal circumstances or long periods of time to prioritise your wellbeing - micro moments throughout the day can be enough to reconnect with your body and emotions.

The body plays a central role in this process, acting as a doorway to awareness. Marina shares a number of practices to support you in tuning into your body and senses, as well as two of her courses, which offer rituals and practices that have been her guides during moments of disconnection. These resources will take you on a transformational journey through expanding your awareness and deepening your relationship to your body, inner rhythms, and nature.

Read more about the courses here:

PACE your way - a nourishing and accessible tool for your day-to-day

Life as Ritual - Marina's signature course

You can also receive a FREE body scan guided by Marina here.

Next, we explore ways to process emotions and move through limiting beliefs. Emotions, such as grief, must be felt and expressed, whether through being witnessed by someone you trust, journaling, movement, or conversation. Limiting beliefs can be challenged and reframed through practices like self-compassion and reprogramming.

The way in which you relate to others is also part of rediscovering your essence. Healthy relationships, vulnerability, and self-empowerment play significant roles in ensuring that you stay true to yourself while interacting with others.

This episode offers tools and practices for rediscovering your essence, from self-awareness to communicating your needs, and emphasises that the journey is ongoing. Stay committed to your authentic self and keep listening to your inner wisdom.

Next week we will explore the final episode of this overview series before moving to individual topics and practices.

Thank you for being here.

In this episode, Marina explores some of the factors that can pull women away from their true essence, leaving us feeling disconnected from our heart, soul, and authentic self. From societal pressures and limiting beliefs to trauma, grief, and life transitions, there are many influences that can distort our self-perception and cause us to suppress our true selves.

Through compassionate self-reflection, we begin to identify what might have moved us away from our essence, including family expectations, roles, and fear of judgment or rejection.

Marina also discusses how transitions, such as moving away from home, roles like becoming a mother or a carer, and even health struggles, can cause feelings of disorientation and loss of identity.

Marina shares about her experiences moving out of her family home and hometown on her own at the age of 17, and how she had to restart her life all over again in another country at 24, initially unable to speak the language and fully and authentically express herself.

By understanding the external and internal forces that move us away from our essence, we can begin the journey of reconnecting with our true selves. In this episode, you'll find reflective prompts to help you explore the beliefs and conditioning that may have shaped your life, and start the process of releasing them.

In Part 2, next week, we will dive into practical ways to nourish and support your reconnection with your heart and soul, and reclaim your joy, creativity, and authenticity.

Tune in for a journey of self-discovery and transformation - this episode is the first step in returning home to your essence.

Reflective Practice: At the end of the episode, there’s a short practice to guide your reflections and help you reconnect with your authentic self. Remember, this process is ongoing, and it's okay to take it one step at a time. Be kind to yourself.

Extra prompts to deepen your self-awareness (take what resonates and is relevant to you):

• Think back to your childhood or your family life. How did expectations shape who you are today? Are there parts of yourself you had to suppress to fit in?
• Reflect on some of the beliefs you learned growing up. Do you still carry any of them with you today? How do they show up in your life?
• Have you experienced trauma that’s affected your sense of self? What tools have you found helpful in your journey?
• Have you experienced a loss that made you question who you are? How did it shape your journey toward rediscovery?
• How do societal pressures manifest in your life? How do they make you feel about your own worth and authenticity?
• Think about your relationships. Do you feel heard and valued, or have you sacrificed parts of yourself to keep the peace?
• Reflect on times you’ve felt judged or rejected. How did that affect how you express yourself?
• How do you make yourself small? Is there a specific area in your life where you feel you’re shrinking to fit in?
• Have you experienced a major move or transition? What did you learn about yourself through that process?
• If you’ve migrated to a new country, how did it affect your sense of self? What practices helped you reconnect with your roots?
• If you’re a mother, how has motherhood impacted your sense of self? What part of yourself did you have to rediscover after becoming a mom?
• If you are a carer, what parts of yourself did you have to let go of in order to take on this role? What parts of yourself or the person you care for are you grieving?

Reclaiming your Vitality Quiz:

As mentioned at the start of the episode, I created a free quiz for those who are feeling drained and disconnected, wish to identify what is draining their vitality, as well as receive personalised suggestions to support their wellbeing. It takes 90 seconds to complete it - link ⁠here⁠.

In the first episode of the Golden Cor podcast, Marina introduces the meaning behind the name "Golden Cor" and sets the stage for the themes of the podcast. She explores the meaning of the root word cor and its link to essence, courage, and living authentically.

Marina shares her personal connection to the word "cor" in her native language Portuguese and how it relates to intuitive arts and creative expressions.

Marina delves deeper into the symbolism of "Golden Cor," explaining how it connects to ancient traditions, like the Taoist concept of the "golden elixir," symbolising unchangeable essence and the alchemical transformation of life. She also shares the inspiration behind releasing the podcast episodes every Sunday, aligning with the energy of the sun and the solar plexus chakra, which represents personal power, confidence, and self-expression.

The episode concludes with a guided visualisation, helping listeners connect with their own heart essence and inner power. The podcast invites listeners to explore personal growth, courage, and transformation, with each episode offering tools and practices to support this journey.

Connect with Marina:

- Instagram: ⁠goldencor_⁠

- Tiktok: ⁠goldencor_⁠

- Website: ⁠goldencor.co

Welcome to Golden Cor, a podcast that supports you, a woman of multitudes, to become who you are in essence, to fully step into your higher self, shine your inner light, and lead a life of deep presence, alignment, confidence, and flow.

I’m your host Marina, an embodied guide and holder of sacred spaces for self-inquiry, remembrance, deep nourishment, and transformation.

This podcast will support you as you navigate the way home to your true essence, through exploring earth rituals, ancient and modern practices and tools, storytelling, neurosciences, spirituality, and intuitive arts.

Golden Cor is for heart-led multifaceted women, creative, compassionate, multi passionate, women who deeply care and are in service to others in one way or another, who value their wellbeing as well as nurturing their passions and creativity.

Golden Cor will explore:

- Ways to cultivate more rest, presence, spaciousness, and flow into your life;

- Understanding your nervous system, your body’s intelligence, and your cyclical nature;

- The root and role of your beliefs and patters in how you move in the world, relate and express yourself; how to identify, reframe them, and embody new beliefs;

- The dreaming and creation process, gentle structures, and aligned action that will allow you to fully own your inner wisdom, expand into your creativity and limitless potential.

If you’re ready to cultivate more rest, nourishment, spaciousness, and creativity in your life, healthier ways of relating to yourself and others, and to embrace the abundant flow that is waiting for you, SUBSCRIBE NOW and join me on this transformational journey.

Together, we’re going to create the life we’ve always dreamed of - one rooted in presence, heart-essence alignment, and radiance.

Our first episodes are launching in March 2025. Let’s commit to bravely and unapologetically becoming who we truly are!

Connect with Marina:

Website: goldencor.co

Instagram: @goldencor_

Tiktok: @goldencor_