Small Steps

Drinking enough or more water is one of the most common things I hear my clients (and a lot of other people) struggle with. This episode shares why water is important for the body and how you could add more water into your day.

Small Steps in the Show:

• Find out your baseline for drinking water
• Decide on a way to consistently track your water that works for you
• Consider 1-2 ways to try drinking more water and try that for a week or so
• Give yourself kindness and compassion for yourself as you're working on this

Mentioned in the Show:

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LifeFactory

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While talk therapy can be a really helpful way to work through difficult things, there are also a lot of other and additional ways to process and move through things. Eve Andry is on the podcast today to talk about how creating art can be a powerful tool for healing, how to move through any resistance around creating art, and how to incorporate art creation in your daily life.

About Eve Andry

Eve Andry is a mother, a sister, a daughter of immigrants and a survivor of sexual violence. For the past 15 years she's used art to heal and now shares her gifts in her community. Eve is passionate about creating safe and inclusive spaces for others.

Small Steps in the Show:

• Gift yourself one art colorful tool to try to start that appeals to you
• Create a space to create your art and put your art tool there, consider additional things to add to make it inviting
• Pair this with a practice you already have
• Consider making art creation a short practice to start
• Remember you don't have to keep your art or show it to anyone else if you don't want to.

Mentioned in the Show:

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Attend Eve's Art as Healing Facilitator Training in Southern California

Art & Creativity for Healing

Eve's Website

Follow Eve on Instagram

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Edited by Eilise Bonebright

The excitement of setting and declaring intentions can fade a bit, often leaving us with an intention that falls by the wayside. This episode has steps and ways you can keep your intentions going and working for you in your life, as well as some important considerations around intentions. This is part five of a five part Intention Setting series.

Small Steps in the Show:

• Create small steps for your intentions
• Record small steps you want to try and the steps you take
• Consider an accountability partner or sharing your intentions with others
• Give yourself kindness and compassion for yourself as you're working on this

Mentioned in the Show:

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Small Steps #67 Setting the Stage for Intention Setting

Small Steps #68 Checking in and Looking Back for Intention Setting

Small Steps #69 Brainstorming Your Intentions

Small Steps #70 Choosing Your Intentions

Keeping the Momentum with Your Intentions Worksheet, Print-Friendly

Keeping the Momentum with Your Intentions Worksheet, PDF Fillable

Dr. Tee Williams

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Edited by Eilise Bonebright

After some investigation and brainstorming, it's time to choose your intentions! This week I talk about how to narrow down your brainstormed intentions and choose the ones that will work best for you and your life right now. This is part four of a five part Intention Setting series.

Small Steps in the Show:

• Review week 1 worksheets and brainstorming worksheets
• Pick a some intentions that resonate with your values and what you need or want right now
• Work out what those intentions would look like and what would need to happen around them
• Decide which ones to embody for the period of time you want to focus on
• Give yourself kindness and compassion for yourself as you're working on this

Mentioned in the Show:

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Small Steps #67 Setting the Stage for Intention Setting

Small Steps #68 Checking in and Looking Back for Intention Setting

Small Steps #69 Brainstorming Your Intentions

Choosing your Intentions Worksheet, Print-Friendly

Choosing your Intentions Worksheet, PDF Fillable

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Often when we think about creating intentions, we can get stuck wanting to pick the perfect intentions, or we feel overwhelmed by all of the ideas that we get stuck. This episode creates a space to brainstorm and brain dump all of your intentions first, in a lower pressure environment. I also share some considerations on how to make the experience flow the best for you. This is part three of a five part Intention Setting series.

Small Steps in the Show:

• Find and/or create an environment that's best for your brainstorming
• Review previous worksheets to help your mindset when going into your brainstorming
• Brainstorm all of the intentions and record them in the best format for you
• Give yourself kindness and compassion for yourself as you're working on this
• Consider a fun, joyous or supportive activity after doing your brainstorming if that feels aligned for you.

Mentioned in the Show:

Buy my Enamel Pin

Small Steps #67 Setting the Stage for Intention Setting

Small Steps #68 Checking in and Looking Back for Intention Setting

Brainstorming your Intentions Worksheet, Print-Friendly

Brainstorming your Intentions Worksheet, PDF Fillable

Get the full show notes here!

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Edited by Eilise Bonebright

We've learned and experienced so much in our lives, which should be acknowledged and can help us get clarity on any intentions we set. In this episode, I walk you through how to reflect on the past, what you've learned and more, including a Recognition and Release ritual. This is part two of a five part Intention Setting series.

Small Steps in the Show:

• Reflect on the three questions in a way that resonates with you
• Do the Recognition and Release ritual
• Give yourself kindness and compassion for yourself as you're working on this

Mentioned in the Show:

Buy my Enamel Pin

Small Steps #67 Setting the Stage for Intention Setting

Checking in and Looking Back for Intention Setting, Print-Friendly

Checking in and Looking Back for Intention Setting, PDF Fillable

Small Steps #42 with Lisa Olivera

The Power of Habit by Charles Duhigg

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If you're looking to set intentions for whatever period of time you want, it can be important to check in with some questions that make sure your intention setting is rooted in what you truly want and need. This is part one of a five part Intention Setting series.

Small Steps in the Show:

• Ask yourself the three questions asked in the show
• Process that in the worksheets, in your own notebook, talking them out in a voice memo app, whatever way works best for you
• Give yourself kindness and compassion for yourself as you're working on this

Mentioned in the Show:

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Small Steps #17: What is Diet Culture

Setting the Stage for Intention Setting Worksheet, Print-Friendly

Setting the Stage for Intention Setting Worksheet, PDF Fillable

Small Steps #13: Cultivating Self Compassion When You "Mess Up"

Self Compassion by Kristen Neff

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So often we're focused on the next thing that we forget to celebrate the steps we've taken and the progress we've made. Building on last week's episode, this week I invite you to reflect on the steps you've taken and also make space to celebrate them in a way that's meaningful to you.

Small Steps in the Show:

• Think on what you want to recap: period of time, specific areas of focus, or goal/intention
• Write out all the small steps you have done or are doing
• Take a moment to reflect and feel proud
• Find a meaningful way to you to celebrate

Mentioned in the Show:

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Small Steps #65: Reflecting on the Year, Your Progress and More

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Edited by Eilise Bonebright

So often in today's world, we're so fixated on what's next, that we forget to take a moment to reflect on what we've done, learned or realized in the last year or through any times. This week's episode invites you to create that space to look back on whatever amount of time or theme resonates with you and see what happened. I also share some of what I've been reflecting on in the past year.

Small Steps in the Show:

• If you're interested, choose a method that resonates with you, if that was listed here or another way
• Set aside some time to do this
• Know that it could take some time/multiple times and it could feel strange/weird/hard
• Allow yourself to feel the feelings that come up
• If you need to, process the things that came up with someone you trust/your journal
• Give yourself kindness, compassion and props for what you've done in the time you're reflecting on

Mentioned in the Show:

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Dr. Tee Williams

Small Steps Podcast #32 with Dr. Tee Williams

Small Steps Podcast #55 What I've Learned after a Year of Podcasting

Big Magic by Elizabeth Gilbert

Small Steps Podcast #7 Boundaries and Asking for What You Need

Small Steps Podcast #1 My Health Journey

Neghar Fonooni

Small Steps Podcast #26 with Neghar Fonooni

Small Steps Podcast #58 with Kayla Nedza

Aimée's episode of the To Birth and Beyond Podcast

Small Steps Podcast #62 with Jessie Mundell

Small Steps Podcast #18 with Chrissy King

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Trauma is being talked about more and more these days, but what exactly does it mean? If you've experienced trauma are you "stuck" with it forever? Sanaz Yaghmai, a trauma-informed coach and space holder is on the podcast today to talk about what trauma is and how we can cultivate our resilience and move with and through our traumas in many ways.

About Sanaz Yaghmai

Sanaz Yaghmai is a trauma-informed coach, consultant, and yoga teacher. Formally trained as a psychologist, she's worked as a therapist in various communities in Southern California over the last decade. Her personal experience in trauma recovery through yoga in conjunction with therapy redirected her career path. With clinical expertise in the mind & human behavior, she now combines the practices of mindfulness, yoga & psychoeducation into her work as a Trauma-Informed Coach, cultivating a deepened sense of embodied resilience.

Currently she's running trauma-informed programming in a refugee camp in Greece and holding resiliency trainings for humanitarian aid workers focused on secondary trauma, compassion fatigue & resilience.

Small Steps in the Show:

• Seek support in your life with people in your life or a professional
• Trust in your capabilities
• Honor your feelings as they are with less judgment
• Feel your feelings
• Find tools that calm you down and return to the present moment, perhaps breathwork or activating your five senses
• If looking for a professional, see if they specialize in working with trauma or are trauma-informed.
• Incorporate movement that helps you return or be more in the present moment
• Address what is keeping you stuck and get specific
• Find out how you can take small steps into your fears in a supportive way
• Have a lot of kindness and compassion for yourself
• Notice the language you're using to be more kind and compassionate to yourself

Mentioned in the Show:

Buy my Enamel Pin

Refugym

Zabie Yamasaki

Window of Tolerance Visual

Catherine Ashton

Yoga to Transform Trauma

Sanaz's Website

Follow Sanaz on Instagram

Get the full show notes here!

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