Mindful Moves

There are things from our past that we don’t talk about, but they still shape how we see ourselves.

In this episode of Mindful Moves, I explore the difference between guilt and shame, and how easily one can turn into the other without us even realising. It’s rarely about what happened, but about the meaning we attach to it, and how that meaning starts to influence the way we move through our lives.

We often think that feeling bad for long enough means we’ve taken responsibility, or that it somehow makes us a better person. But what if that’s not true?

This episode is about looking at that more honestly, and understanding how guilt can be something that guides you, without letting it turn into something that defines you. 

These emotions are there for a reason, let's explore.

with love - Dans xx

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans 
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3 

Do you ever feel like your world has quietly gotten smaller?

In this episode, I explain why most adults stop voluntarily stretching themselves, and how that decision slowly leads to stagnation. We avoid being beginners. We avoid discomfort. And without realising it, we trade expansion for routine.

I break down the three types of hobbies that keep your identity expanding, your nervous system challenged in healthy ways, and your life from shrinking into repetition.

If you want to feel sharper, more alive, and less stuck, this will reframe things.

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

In this episode of Mindful Moves, I am diving into a topic that has been sitting heavy on my heart lately. We are living through the rise of AI in our day to day life, and it has become so normalised that many of us are using it as a therapist or to do all of our tasks without a second thought. I want to explore why this brings me a sense of discomfort and what it actually means for our brains.

I share my reflections on a startling MIT study about cognitive atrophy, which warns us that over-reliance on large language models can lead to a decline in our independent thinking, memory and analytical skills. It is a wake-up call to protect our brain power before we lose the ability to think for ourselves.

I walk you through my four personal steps for navigating this new world, inspired by insights from Brene Brown who asks if we are seeing a new thinking class emerge. Those who choose deep reading, learning or recounting art & history over the endless scroll. 

I know it can feel uncomfortable, but your brain matters and we need to protect with everything we have.

Note: I had a technical issue in one or two sections of the episode I apologise for any distorted sounds, I did my best to edit it out. I appreciate your understanding :) 

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Is the "New Year, New You" energy already fading? Good. Now the real work begins.

If you feel like you’ve already lost momentum in 2026, you aren’t alone. Most people have already given up on their resolutions, but the truth is that February is the real start of the year.

In this episode of Mindful Moves, we are ditching the pressure of January 1st and performing a total Life Reset for February. I am sharing my personal strategy for growth: The PPP Method.

Most people focus on what they want to cut out or change, which only leads to a cycle of shame and restriction. I’m showing you why that doesn't work and how to pivot toward a "Pillar" mindset instead. This isn't about setting more goals that you'll forget by March; it’s about building a foundation you embody starting today. When you build your foundation correctly, you don’t have to chase your future self because you are already becoming them.

Learn how to stop the cycle of starting over and how to finally build a life that feels grounded, intentional, and successful.

What we cover in this episode:

• Why your year actually starts in February.
• The "No-Shame" approach to habit change.
• Why your current goals aren't sticking and what to do instead.
• How to use the PPP Method to create a plan that feels natural, not forced.
• The secret to "crowding out" bad habits by focusing on what you love.

Key Takeaway: You don't need more resolutions. You need a better foundation.

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Do you wake up feeling already behind? If you constantly feel like "everything is too much" even when there is no immediate crisis, you aren't failing—you are experiencing a specific nervous system response to modern life.
In this video, we explore why you feel overwhelmed without a clear reason and why "trying harder" isn't the solution. We break down the concept of Cognitive Overload (why your brain feels like a computer with too many tabs open) and the ancient threat system that keeps you on high alert.
In this video, you will learn:

- Why waking up feeling "behind" is a biological signal, not a character flaw.
- The difference between being "lazy" and being mentally overloaded.
- How to protect your nervous system from the 3 modern drivers of overwhelm.
- Practical tools: From the "Digital Sunset" to "No-Input Time" to reclaim your calm.

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Boundaries are often framed as firm lines, strong statements, or moments of confrontation. But most of the time, what actually creates tension in our relationships is not the boundary itself. It is the pressure that builds when we stay silent for too long.

In this week’s episode of Mindful Moves, we explore boundaries through the lens of internal pressure. The kind that accumulates quietly in the body when you say yes while feeling no, when you wait for the “right moment,” or when you tell yourself something isn’t a big deal even though it doesn’t sit right.

We talk about why boundaries often come out messy, emotional, or sharp, and why that has less to do with poor communication and more to do with delayed honesty. I share how unspoken needs don’t disappear, they show up later as irritation, distance, resentment, or emotional withdrawal.

This episode is not about perfect wording or enforcing rules. It’s about learning to notice the early signals in your body, understanding your own capacity, and communicating sooner so pressure doesn’t have to leak out sideways.

In this episode, you’ll learn:

- Why boundaries feel hardest when you wait until you feel justified

- How internal pressure builds long before conflict appears

- Why people don’t “test” your boundaries, they simply can’t see your internal experience

- The difference between early boundaries and delayed ones

- How honesty lowers pressure and protects relationships long-term

- Why knowing yourself deeply makes boundaries steadier and calmer

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Fascia is one of the most overlooked systems in the human body, yet it dictates how we move, how we feel, and how we experience internal safety. If you have ever felt "stuck" in your body despite stretching or exercise, the answer might lie in your connective tissue.

In this week’s episode of Mindful Moves, we dive deep into the science and soul of fascia. We explore why this vast, liquid web holds onto tension and emotional memory, acting as a "library" of our past experiences. I share how chronic stress and emotional holding impact your fascial system and nervous system regulation long before you feel physical pain or burnout.

We discuss how tension forms as a survival mechanism, why it lingers, and the somatic approach that helps it soften.

In this episode, you’ll learn:

The Science of Fascia: What it is and why it has 250 million nerve endings (3x more than muscle!).

Somatic Healing: How stress and trapped emotions live in your connective tissue.

Nervous System Regulation: The direct link between fascial tension and your "fight or flight" response.

Beyond Stretching: Why traditional stretching often fails and what your body actually needs to release "the grip."

Building Internal Safety: How gentle movement and awareness support long-term relief from chronic tension.

Your body is responding to its environment, moment by moment. It is time to stop fighting the tension and start listening to the protector.

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Do you ever feel like you’re running out of time? As we approach the end of the year, it’s natural to look back and reflect. However, for many of us, this reflection leads to a heavy feeling of being "behind" in life. Whether it’s career goals, relationship milestones, or financial status, we often measure our worth against a prescribed timeline that might not even belong to us.

In today’s episode of Mindful Moves, I dive deep into the psychology of "stagnancy" and why our nervous systems feel a sense of urgency to achieve. We discuss how modern social media has amplified our comparison trap from a local level to a global scale, making us feel like we're constantly losing a race.

In this episode, you will learn:

- Why "Glow Ups" and radical New Year's resolutions can actually hurt your progress.

- How to build an intimate relationship with yourself to uncover your true desires.

- The power of redefining your idea of success.

- How to find your own pace and stop focusing on a future that hasn't happened yet.

- Stop chasing a timeline that doesn't fit your soul. It's time to meet yourself in the present moment.

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

Slowing down sounds like the answer, but for many people it feels uncomfortable, restless, or even unsafe. That does not mean something is wrong with you. It often means your nervous system learned safety through doing, producing, or staying busy.

In this episode, I explore why slowing down can feel so challenging, how worth becomes tied to productivity, and why rest often brings up more discomfort before it brings relief.

I also share four practical ways to slow down safely, without forcing stillness or adding pressure. These approaches help your nervous system experience calm gradually and realistically, especially if rest has never felt easy for you.

This episode is an invitation to rethink what slowing down actually means and to find a pace that supports your body rather than works against it.

🌿

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3

So many of us lose self trust without even noticing it.
We look to other people for clarity, ask for advice before we check in with ourselves, and doubt our intuition because somewhere along the way, we learned that our own voice was not reliable.

In this episode, I talk about how self trust breaks down and how to rebuild it slowly and gently from the inside.

Here is what I talk about:

- Why we rely on others for decisions instead of trusting our own instincts

- How childhood patterns, responsibility, or invalidation can create self doubt

- The difference between seeking support and abandoning yourself

- Why guilt and people pleasing make it harder to trust your own choices

- How your nervous system reacts when you try to make decisions

- Three steps to rebuild self trust in a real, sustainable way:

If you have been second guessing yourself or feel disconnected from your own direction, this episode will help you come back to your inner voice with more softness and confidence.🌿

• Read the Newsletter: substack.com/@danielajentsch
• Watch on YouTube: HolisticDans
• Follow on Instagram: @holistic.dans
• Work with me: [email protected]

A Note for Today Take a deep breath. You don’t have to fix everything right now. Thank you for being here and for moving mindfully with me today <3