Outside the Square

In this episode, our last for season one, we discuss vulnerability and courage. We talk about the importance of developing vulnerability and trust within yourself and how this will enable you to develop more vulnerability within all your relationships.

We share stories about our own experiences with developing vulnerability and dropping the masks that we wear to be able to show up authentically with others. We share the Feelings Wheel as a tool to help you find a language to be able to share your emotions with others in a way that requires no external validation, but to make real the experience you're having.

We challenge you to take off your mask and share your emotions with others, being courageous and vulnerable, creating awareness of your own authenticity in your relationship with yourself and with others.

Thank you all for tuning in to season one. We're so grateful for you all.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

In this episode we discuss the idea of removing the word "should" from your vocabulary and how it could potentially change your life.

We discuss the negative impact of setting unrealistic expectations and using the word "should" in your personal development journey. We emphasise the importance of listening to one's internal power and finding what truly works for you, rather than blindly following external expectations.

We discuss how to challenge why you are doing something when you use the word "should" and the importance of identifying and aligning with personal values to make conscious choices and how you can do this through values exercises.

So, lets start celebrating taking small achievable steps and making realistic and empowered choices that are in line with our values, it may feel like the steps are small but overtime it is effective and starts a snowball effect.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like a personal values coaching session with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

In this episode we discuss emotional eating and binge eating as well as the connection between specific cravings and emotions, such as crunchy foods being associated with anger and dairy with comfort.

We discuss the nature of binge eating and emotional eating cycles, acknowledging that while they can be distressing, they can also serve as useful coping mechanisms. We highlight the importance of understanding the origins of these behaviours and of making conscious choices in order to reduce shame and break the cycle.

Josephine discusses her experience with emotional eating due to high expectations and feelings of loneliness and failure. She found temporary relief through yoga, meditation, and social connection, but it wasn't until she delved into emotional release work and addressed her self-worth that she was able to find a lasting solution to her binge eating.

We discuss the concept of food rules and how they can impact our eating experiences. We talk about creating a ritual around food to promote mindfulness and potentially reduce the need for excessive consumption over time.

Fiona shared a mindful eating exercise with chocolate, savouring its texture, taste, and sensations for you to experience a deeply nurturing eating moment.

We invite you to try this exercise for one meal or eating experience a week to help you use food to ground in a more conscious way and help you reduce problematic emotional and binge eating cycles.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by MildRelaxation from Pixabay.

In this episode we, Josephine and Fiona, discuss what to do when you are feeling depleted in energy.

We discuss how to honour a season of heaviness to help you shift back into energy, when the time is right. Hint - the secret is to not rush this process.

We discuss the masculine (doing) and the feminine (being) energies and how to balance them to increase energy levels.

We discuss identifying your energy leaks and protecting your energy, by honouring your bodies yes and no signals.

We discuss the importance of setting boundaries and giving oneself permission to change your mind, on the day, mind based on how you feel, ultimately serving to increase energy levels.

As well as setting boundaries to prevent energy leaks from past experiences and draining relationships. And honouring both the "no" and "yes" language from your body, heart, soul rather than always acting from your head or feelings of responsibility.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

You have probably heard of inner child work, well in this episode we share our viewpoints on inner child work and how reconnecting and nurturing your inner child can break emotional patterns even generational patterns.

We share how we have reconnected with our own inner child through joy, playfulness, and creativity and break cycles of failure and anxiety.

As adults we can suppress the fun and play and end up losing our energy and life force,  but by rediscovering and nurturing your inner child, you are able to release emotional patterns and fears, leading to a more fulfilling and energized life. 

We give some tips for you to rediscover your own childlike desires and creativity, how to give yourself permission to try new things, be silly, and follow your intuition, ultimately fostering self-love and a renewed joy for life.

Make sure to let us know what you're doing this week to support your inner child. Send us a message on Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

In this episode we discuss the importance of getting out of your head and into your body to find balance and contentment in life.

Being in your body means you can be present to feel emotions, acknowledge them and move on.

Today we share HOW to do this, with a simple embodiment practice which helps you feel safe in your body and process discomfort, physical and/or emotional. 

It was a pleasure to take you through the embodiment meditation today. Here are some brief steps for you to do when you practice this through your week. Aim for 3 times a week, more if things are coming up in your spiritual journey.

Embodiment practice – How to get out of your head and into your body:

- Take 3 deep breaths

- Connect with any sensation in your body – e.g. heavy, sticky, tingly, painful

- Breath in to expand that physical feeling and any emotions that go with it

- Breath out to release the physical feeling and/or any emotions that go with it

We can only feel an emotion for 90 secs to 2 mins so do it for that amount of time, it can be slightly longer if you have thoughts popping into your head. If you notice your thinking brain is on, acknowledge the thought, then come back to the physical sense in your body.

- Finish when you are feeling light but grounded.

- You can even ask yourself “What can I do to feel more like myself (or my highest self) today” or “What does my body want from me today” and see if any guidance comes through.

- Open your eyes.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by Ashot-Danielyan-Composer from Pixabay.

In this episode we share how to recognise wellbeing overwhelm and how to take the necessary first steps to shift it.

We discuss the different emotional roots that we see people move through when they are going into wellbeing overwhelm, sharing our own experiences and warning signs.

We discuss giving yourself permission to rest without guilt. Even if you wish your health, weight or emotional state could be better immediately, you cannot miss this step and still heal.

We reflect on our personal experiences with breathing exercises and how it relates to other aspects of our lives.

We finish the episode by going through a short breathing technique which you can use anytime to help bring you back from a stress response to a more grounded and relaxed state. We invite you to apply it through your week and see what shifts you see in any overwhelming, messy or uncontrolable situations you are experiencing in your life currently. It really is that powerful.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

We can't wait to see you again next week.

Intro and outro music is by AudioCoffee, and meditation music is by RelaxingTime from Pixabay.

Welcome! We're so excited to begin this journey with you.

In this episode we, Fiona and Josephine, share our personal journeys of how we developed a deep understanding of wellbeing through our experiences with food, body image, and emotional eating.

We discuss our journey into emotional work and the importance of helping clients develop skills to release and process emotions themselves.

We also share our personal rituals for wellbeing, such as starting the day with quiet time and practicing gratitude before bed.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

We can't wait to see you again next week.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

Welcome to Outside the Square.

We are Josephine, a dietician and somatic release therapist from New Zealand, and Fiona, a corporate wellness facilitator, body image and eating psychology coach from Australia, and each week we'll be sitting down to talk about wellbeing from a different perspective.

Our purpose is to help you let go of fear and resistance and let your intuition take the driver’s seat. 

You can expect step-by-step processes and embodiment practices to help you expand what you know about wellbeing through expanding your consciousness.

Let's walk this walk together, and hold on tight for the ride.

From learning how to get out of your head and into your body and ways to connect with your inner child, to practicing vulnerability, mindful eating and grounding practices together, we're here to support you to step outside the square of your current wellbeing reality.

Listen in each week wherever you get your podcasts and subscribe to follow along. Outside the Square is where you find your health, your freedom and the life of your dreams. We can't wait to see you there.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: [email protected] or [email protected], or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.