We have the wonderful Valerie Hamaker on the podcast today to talk about the divine that we have in each of us!

A little bit about Valerie is she is an individual and couples therapist with special training in trauma recovery, sexual health and sexual addiction recovery, depth psychology, and issues of spiritual development. She presents nationally on a variety of topics and most recently has turned her focus to the tackling of issues of burnout from a depth psychology lens. Valerie’s podcast Generation Exhausted is a weekly commentary on the recovery of burnout in marriage, gender roles, parenting, institutional religion, and body image and she has recently launched an online community in her website [exhaustedGen.com] where she supports people live in their burnout recovery journey.

Some highlights from this episode to listen in for: 

Show Notes: 

If you would like to learn more about Valerie, you can do that on her website here.

You can also find Valerie on Instagram @valeriehamakertherapy and on Facebook @valhamaker.

Below included are the episodes that Valerie talks about in this episode where a couple talks about their recovery/details around it. -

https://podcasts.apple.com/us/podcast/generation-xhausted/id1474263480?i=1000504331378

https://podcasts.apple.com/us/podcast/generation-xhausted/id1474263480?i=1000531369737

https://podcasts.apple.com/us/podcast/generation-xhausted/id1474263480?i=1000505721283

https://podcasts.apple.com/us/podcast/generation-xhausted/id1474263480?i=1000506570000

We are back with Linda Winegar to talk about two truths and a lie! Meaning the voices in our head. 

Some highlights of this episode: 

Show Notes: 

If you would like to learn more about Linda, her passion projects, or downloading her free PDF, please visit her website here. 

To listen to any of her Warrior Woman Projects podcasts, please do that here on Apple podcasts. 

If you would like to listen to Linda and her husband, Clark, talk about their story, you can do that here.

You can also find Linda on youtube.com here. 

We are here today with Linda Winegar to talk about some truths and lies that we may find throughout our healing! 

First, we discuss the many passion projects Linda has, and the need that she felt in 2018 to drop all of them when she had her most recent D-day. She felt as though she needed to focus on being a wife and a mother, but that soon seemed to send her into a dark place. Listen in to see why passion projects helped Linda to go forward in her healing. 

Linda then goes into her story in how she found Life Changing Services, Men of Moroni, and WORTH. 

She then talks about reading the book "Like Dragons Did They Fight" by Maurice Harker. Linda says she finds a new perspective with the way we are tempted from the adversary. It helped her to find mercy and compassion in her marriage. 

Show Notes: 

To join the WORTH group that these warrior sisters started, please do that here. 

If you would like more information or to aid in helping a spouse start the Men of Moroni Program, please do that here. 

To read the book "Like Dragons Did They Fight" by Maurice Harker, you can do that here. 

We are back with Amie Woosley to dicuss Part 2!

In this episode, we are discussing the other end of divorce. Not just the decision, but after you have made the decision, post divorce. What will life look like after divorce? Amie helps us dive a little deeper into this phase of life and what it might look like. 

First, we get into how to tell someone of our decision and really get into why we might be telling them. Amie then encourages anyone who is going through the divorce process to look into getting a coach. She goes into why it is such a helpful resource to help us stay emotionally regulated. Our guest also encourages to join a WORTH group that may also aid in not feeling alone during the process. We go over how to join a WORTH group and will also include that in the show notes below. 

After divorce, you might find the need to connect more to yourself. Amie inspires us to date ourselves. Find what we really like and what we don't like. That could be going to a restaurant or a movie by yourself. This may be a little nerve wracking at first, but we may need to dive into why it feels that way. 

Then we discuss communicating with your ex after divorce and ways to help with that, so you can provide safety for yourself. 

At the end of this episode, you may find a golden nugget! 

Show Notes:

If you'd like to go back and listen to Amie's full story in Bonus Episode #4, you can do that here.

In episode 20, she talks about her Worth YSA program that she holds. Listen to that here.

To find Amie and more information on her, you can visit Life Changing Services - https://lifechangingservices.online/worth/therapists/, Choose Recovery Services - https://www.chooserecoveryservices.com/team/, and Life Coaching with Amie - https://www.lifecoachingwithamie.com/.

We have back with us the amazing life coach, Amie Woosley, to talk about divorce! She first dives into explaining that in our culture, we may feel as though divorce isn't an option. There may also be a lot of shame surrounding it being "bad" or "wrong". Amie encourages that if you are making the decision, step into it and own it. 

She then goes into the steps she takes to help those who are contemplating divorce. First, Amie helps them to unpack the things their brain is offering them. It could range from fear around ruining your children's life to taking care of the finances. Our guest tells of a personal story of how she overcame these fears.

Amie gives us some hope by informing us life does not go as expected and that there is the possibility that we didn't get it wrong with the knowledge that we had. 

Please listen in for more insights and thoughts around the decision of divorce! 

Show Notes:

If you'd like to go back and listen to Amie's full story in Bonus Episode #4, you can do that here. 

In episode 20, she talks about her Worth YSA program that she holds. Listen to that here.

To find Amie and more information on her, you can visit Life Changing Services - https://lifechangingservices.online/worth/therapists/, Choose Recovery Services - https://www.chooserecoveryservices.com/team/, and Life Coaching with Amie - https://www.lifecoachingwithamie.com/.

We are back today with Dallin Bruun on the podcast for a guided meditation! In this meditation, we are going to try to put our betrayal trauma aside for a moment, and come up for some air of safety and peace. 

To prepare, Dallin asks us to minimize outside distractions, turn off a light, and sit comfortably. He also gives us two instructions as we follow along:

Guided meditation (13:00-28:56)

He teaches that mindfulness is a way that we can back away from our current situation with a bit of distance. We find that this is giving our identity a break by choosing to focus on something that is inherently safe. It can also help us learn to tolerate the voices in our head. 

Dallin says that mindfulness did not take away the "mess", but it helped aid in a strong sense of self love and compassion. It is just another tool in our tool-belt! 

Show Notes: 

If you missed Dallin's episode of explaining Mindfulness last week, you can listen to that here. 

If you'd like to learn more about Dr. Kristin Nef, please visit her website here.

If you'd like to learn more about Tara Brach, please visit her website here. 

For free meditations, Dallin recommends Insight Timer. For paid versions, Dallin recommends Headspace. 

If you would like to do the research to find mindful meditations that work for you, Youtube.com is an infinite resource. 

As promised, we have Dallin Bruun on the podcast with us today! Dallin specializes in mindfulness based stress reduction. He is a teacher in Lindon, Utah and  has traveled all over the world, attending mindfulness retreats and receiving training from the very best. Dallin has helped individuals use mindfulness to overcome trauma addiction, stress, depression, and a variety of other mental health issues. He has also worked with Dr. Kevin Skinner, a pioneer for mindfulness, for the past 5-6 years applying the principle to help clients in betrayal trauma.

In this episode, Dallin tells us that the essence of mindfulness can be summarized in two simple elements: 

1. To show up, be conscious, and present

2. Relax control and management  

You may find that some of your daily activities are using the practice of mindfulness such as playing with your grandkids or a favorite pet. 

Our hosts and Dallin also dive into ruminating thoughts, and how mindfulness can help with these.

We hope you look forward to next week when we have Dallin back on to walks us through a guided meditation! Our hosts mention that they could have fallen asleep, it was so calm and peaceful. 

Show Notes: 

Carrie Skarda is back on our podcast today! This week, she is here to talk more about how mindfulness and meditation can move us into a place of creativity, be a source that can help us to have better prayers and relationship with Jesus Christ, and experiencing forgiveness. 

We first dive into the account of when God created the Earth, and that the process was good even when there was much chaos. Carrie points out that no matter our circumstances that surround us, we can be anchored in stillness to act in a way that align with our value systems. If we find ourselves being mindful, we can go from a place of reactivity to creativity. 

Carrie quotes President of The Church of Jesus Christ of Latter Day Saints, David O. McKay, saying, "I think we pay too little attention to the value of meditation. A principle of devotion in our worship. There are two elements. One is spiritual communion arising from our own meditation. The other instruction from others, particularly those who have authority to guide and instruct us of the two, the more profitable introspection is the meditation. Meditation is a form of prayer." She informs us that we don't always have to be talking with Jesus Christ, but that sometimes prayer is just listening and letting Him warm you.

The last point that Carrie discusses is forgiveness. Whatever state you are in, there can be forgiveness. This does not always mean reconciliation with a spouse or even connection to our best self. It is trusting God and that He will walk this journey with us. Listen in for a personal story that Carrie shares of her own experience with this! 

Show Notes:

If you would like to learn more about Carrie Skarda and her private practice, you can visit her website here.

More information about Sixteen Stones Center, you can visit the link here. You will also find information about her book "The Power of Stillness".

We have the wonderful, Carrie Skarda, joining our podcast today! She is a licensed clinical psychologist who has practiced for over 20 years in Salt Lake City, where she lives with her husband and two children. Carrie grew up in Michigan and graduated from Brigham Young University. She is a peace activist as well as a philanthropist. She presents at Sixteen Stones Center for growth and is the co-author of the book "The Power of Stillness".

In this episode, we are going to be talking to her today about mindfulness and meditation. Carrie has her own personal experience with betrayal trauma which led her into the world of these two helpful concepts. She informs us that mindfulness is a way of being aware of this moment and whatever is unfolding in the present from a wise, calm and still place, whereas meditation is a concentrated time set aside. Below are eight ideas that we cover more in depth with Carrie of ways that may help those who experience betrayal trauma:

How mindfulness and meditation can help you:

We will be having Carrie back on the podcast next week with more about how mindfulness and meditation can move us into a place of creativity and be a source that can help us to have better prayers and relationship with Jesus Christ. Stay tuned! 

Show Notes: 

If you would like to learn more about Carrie Skarda and her private practice, you can visit her website here. 

More information about Sixteen Stones Center, you can visit the link here. You will also find information about her book "The Power of Stillness".

For the month of March, we wanted to focus on March Mindfulness!

In this fast moving paced world with so many distractions, we thought we'd dive deeper into ways we can be more present in our lives. There may be times especially experiencing betrayal trauma where you have felt that if you could do or be more, it would get easier. In the coming episodes, we'll learn that slowing down, breathing, really honing into our emotions, and where they are in our bodies can help us move forward. We will be having guests Carrie Skarda and Dallin Bruun who will help us understand how we can be more mindful in our lives. It can become a very helpful tool and coping mechanism, but it is not a solution to the problem. 

Carrie Skarda is a co-author of a book called "The Power of Stillness". She talks about our relationship with God and prayer. With Dallin, he specifically does a guided meditation to help us become more familiar with them. 

We hope you are excited for this upcoming month of mindfulness and our guests who will be joining us! Please listen in for ideas of how to be more mindful! 

Show Notes:

If you would like to follow along with Mindfulness March, here is the link to the 2022 Calendar - https://actionforhappiness.org/sites/default/files/Mar%202022.pdf 

If you would like to listen to Dallin Bruun's UCAP presentation, you can do that here - https://utahcoalition.org/project/mindfulness-see-love/

To read more about Carrie Skarda's book, you can do that here - https://www.amazon.com/Power-Stillness-Mindful-Living-Latter-day-ebook/dp/B083LFZBD7