Do you ever feel guilty for resting? Do you shut down when overwhelmed and then judge yourself for it?

In this episode of Somatic Healing for Wellness-Focused Women, Rae explores the freeze response, nervous system burnout, and the guilt and shame that often accompany rest.

This conversation is especially timely during winter (or any “inner winter” season of life), when your body may naturally crave slowing down even if your external world doesn’t.

✨ In this episode, you’ll learn:

• What the freeze response (hypoarousal) actually is from a nervous system perspective
• How overwhelm, burnout, trauma history, and sensory overload contribute to shutdown
• Why freeze is not laziness, weakness, or failure — but a protective survival strategy
• How to gently “thaw” freeze without flooding your system

If you’ve been feeling:

• Disconnected or checked out
• Unable to respond to texts or make decisions
• Burned out and overwhelmed
• Stuck between doing too much and doing nothing

This episode will help you understand what’s happening in your body and how to respond with compassion instead of criticism.

✨ Rae also closes with a powerful reflection from Nicola Jane Hobbs on ease, striving, and permission to choose the gentle path.

📩 Want more support?
Sign up for the Somatic Healing newsletter in the show notes for biweekly nervous system reflections + access to the Breathwork Resource Library (15–20 guided practices).

Resources Mentioned: Window of Tolerance and Nicola Jane Jobbs Poem

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In today’s episode of Somatic Healing for Wellness-Focused Women, Rae offers a gentle guided meditation designed to help you feel safe, grounded, and present in your body.

This calming practice focuses on creating a sense of safety in the present moment, using simple somatic tools like orienting, breath awareness, grounding, and affirmations to support nervous system regulation. Whether you’re feeling anxious, overwhelmed, disconnected, or simply in need of a pause, this meditation invites you back into your body with softness and care.

✨ In this guided practice, you’ll experience:

• Orienting to your environment to support nervous system safety
• Gentle breathing to ground and settle your system
• Somatic awareness to reconnect with your body
• Affirmations for safety, presence, and self-connection
• A slow, supportive pace that helps ease anxiety and overwhelm

This meditation is especially supportive if you’re navigating stress, emotional intensity, or simply craving a moment of stillness and regulation. You can return to this practice anytime you need help coming back into the present moment and feeling supported from the inside out.

📩 Want more practices like this?
This meditation is also available inside Rae’s Breathwork Resource Library, which includes 15–20 somatic breathwork and meditation practices. You can access it by signing up for the Somatic Healing newsletter + new practices are added throughout the year.

✨ If you enjoy this guided meditation, Rae would love to hear from you! Your feedback helps shape future monthly meditation releases on the podcast.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In this episode of Somatic Healing for Wellness-Focused Women, Rae explores the powerful practice of romanticizing your life and why noticing simple joys, also known as glimmers, can be deeply regulating for your nervous system.

Romanticizing your life isn’t about ignoring hard things or forcing positivity. It’s about slowing down, becoming present, and training your nervous system to recognize safety, warmth, and pleasure in everyday moments 🌿

✨ In this episode, you’ll learn:

• What it really means to romanticize your life
• What glimmers are and how they support nervous system regulation
• How glimmers help expand your window of tolerance and reduce anxiety
• Simple somatic and mindfulness practices to notice more joy and presence

Rae shares personal stories, nervous-system education, and gentle practices you can immediately integrate into your daily life whether you’re feeling anxious, disconnected, or simply craving more presence and ease.

This episode is a reminder that healing doesn’t always come from doing more, it often comes from noticing more.

Sign up for the Somatic Healing newsletter to receive access to your free breathwork meditation library (20+ practices).

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Self-Love is Brain Training: Somatic Practices for Rewiring Your Inner Voice

In this soulful episode, recorded in Costa Rica 🌴, Rae reflects on self-love, inner compassion, and the powerful journey of healing your relationship with yourself especially during seasons of change.

Blending storytelling with somatic wisdom, this episode explores how self-love is not just a feeling… but a practice. A brain-training. A rewiring of your inner voice.

✨ You’ll hear:

• Why “self-love is brain training” shifted Rae’s perspective on healing
• Personal stories on perfectionism, the Enneagram, and inner critics
• Somatic tools for navigating new beginnings, change, and inner pressure
• How to respond to your mistakes with self-compassion, not self-judgment

This is a grounded, vulnerable, and expansive invitation to return to yourself when life feels uncertain and to meet the most tender parts of you with presence and grace.

Resources Mentioned:

• Enneagram as a self-awareness tool

💌 Want to stay connected? ➡️ Sign up for Rae’s monthly newsletter and get free access to her Breathwork Resource Library, including 20+ guided meditations for nervous system support, emotional regulation, and seasonal healing.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In this episode of Somatic Healing for Wellness-Focused Women, Rae shares a compassionate, nervous-system-aware framework for contributing to social change without bypassing your capacity or burning out.

Inspired by the recent events in Minneapolis and global unrest, Rae introduces the Social Change Ecosystem Map by Deepa Iyer highlighting 10 powerful roles we can each embody when contributing to justice, equity, and healing.

🎧 Tune in to explore:

• How political unrest impacts our nervous system & capacity to respond
• The 10 roles in social change: from Visionary to Caregiver to Disruptor
• How to identify which role fits your nervous system, gifts, and season of life

✨ Whether you’re a healer, a frontline responder, a builder, or a storyteller there is no one right way to show up. This episode will help you find clarity, compassion, and sustainable alignment in your unique contribution to change.

Resources Mentioned:

• The Social Change Ecosystem Map by Deepa Iyer

💌 Sign up for the Somatic Healing Newsletter to access Rae’s free breathwork + meditation resource library and stay connected to her latest offerings.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Feeling anxious, uncertain, or out of control as you start a new year or transition into something unknown?

In this episode of Somatic Healing for Wellness-Focused Women, Rae shares 4 powerful somatic tools to help you calm anxiety, release the grip of control, and reconnect with your body’s innate capacity for safety, resilience, and trust.

🎧 Inside this episode, you’ll learn:

• Why uncertainty and anxiety often go hand-in-hand and how your mind tries to compensate with control
• The empowering mantra that changed Rae’s life: “I can handle it”
• How to reframe discomfort as a sign of growth and nervous system expansion
• Somatic regulation tools to calm anxious spirals
• A gentle reminder of what is actually in your control and what’s not

✨ Whether you’re navigating a new beginning, closing a chapter, or simply feeling stretched, this episode offers practical tools to ground your nervous system and meet yourself with compassion in the unknown.

💌 Sign up for the Somatic Healing Newsletter to access Rae’s free breathwork + meditation resource library and stay connected to her latest offerings.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Ready to plan your 2026 in a way that feels intentional, grounded, and aligned with your true self?

In this episode of Somatic Healing for Wellness-Focused Women, Rae shares 5 powerful and creative ways to plan for the year ahead including both solo rituals and community-based practices that support clarity, reflection, and embodied goal setting.

🌟 Whether you're craving more ease, expansion, creativity, or connection in 2026, this episode will give you ideas to reflect, reset, and set your intentions with care.

🎧 In this episode, you’ll explore:

• How to create an intuitive vision board (digital or physical) that reflects what you want to call in and how you want to feel
• A guided practice to connect with your core values and use them as anchors for decision-making
• Journaling prompts to help you clarify your 2026 vision (including a letter-from-the-future exercise)
• A compassionate approach to goal setting without falling into perfectionism
• The power of joining workshops and community gatherings to mark a new chapter in your life

Whether you do one practice or all five, this episode will help you:

• Feel more connected to your vision
• Set goals that match your capacity and values
• Release the pressure to “do it all” and instead plan from a place of self-trust

💌 Sign up for the Somatic Healing Newsletter to access Rae’s free breathwork + meditation resource library and stay connected to her latest offerings.

CONNECT
Work With Me
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Happy New Year, and welcome to 2026!! In this episode of Somatic Healing for Wellness‑Focused Women, Rae explores the energy of 2026 through the lens of the Chinese Zodiac, focusing on the Year of the Fire Horse and what it means for intention, leadership, creativity, and pacing yourself in the year ahead.

If 2025 felt quieter, more inward, or reflective, 2026 brings a very different tone of more movement, expression, visibility, and bold action. This episode offers both insight and grounding so you can work with this energy rather than burning out.

🎧 In this episode, you’ll explore:

• What the Year of the Fire Horse (2026) symbolizes in the Chinese Zodiac
• How 2026 differs energetically from 2025’s Year of the Snake
• Why pacing, nervous system awareness, and rest will be essential this year
• 4 powerful journaling prompts to help you reflect, envision, and set intentions for 2026

The guided journaling prompts support you in:

• Trusting yourself more deeply
• Clarifying your top goals (without overwhelm)
• Understanding how you want to respond to fear or uncertainty
• Defining a clear, embodied intention for 2026

This episode is perfect if you’re:

• Feeling inspired but want to avoid burnout in the new year
• Transitioning out of reflection and into intentional action
• Looking for a gentle yet empowering way to set your 2026 vision

💌 Want to stay connected? ➡️ Sign up for Rae’s monthly newsletter and get free access to her Breathwork Resource Library, including 20+ guided meditations for nervous system support, emotional regulation, and seasonal healing.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Feeling overwhelmed this holiday season? Need a moment of calm before stepping into the new year? In this special episode of Somatic Healing for Wellness-Focused Women, Rae guides you through a gentle, grounding breathwork practice designed to calm your nervous system and connect you to a sense of inner peace.

Perfect for the holidays, year-end reflection, or anytime you feel the need to reset, this breathwork session will help you return to your body and reclaim your center.

🎧 In this calming episode:

• Practice two simple but powerful breathing techniques: Bliss Breath & Halo Active
• Regulate your nervous system with gentle cues for grounding and presence
• Use the healing mantra: "All is well. I am grounded, centered, and safe."

🫶 This practice is perfect if you're feeling:

• Anxious or overstimulated by the holidays
• Emotionally heavy or disconnected from your body
• Ready to begin the new year with a clear and centered mind

💌 Want to access this breathwork anytime, even offline?

➡️ Sign up for Rae’s monthly newsletter and get free access to her Breathwork Resource Library, including 20+ guided meditations for nervous system support, emotional regulation, and seasonal healing.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In this cozy, reflective episode, Rae shares her favorite books from 2025 and the powerful mental, emotional, and somatic benefits of reading.

Whether you're a bookworm or a curious beginner, you'll walk away feeling inspired to make reading a bigger part of your wellness toolkit.

📖 Inside this episode:

• How reading boosts nervous system health, creativity & cognitive function
• Why it helps with stress relief, better sleep, and emotional resilience
• Rae’s favorite way to alternate fiction & nonfiction based on her mood
• Reflections on reading for personal development, healing & client work
• Tips for reading more often (even if you're busy or overwhelmed)
• How certain books deepened her work around nervous system regulation, neurodiversity, shame, and self-worth
• Rae’s top 2 nonfiction & 3 fiction picks of 2025, plus what she’s reading now

🌟 You'll also hear about:

• How Rae organically brings books into her coaching & therapy sessions
• Her “just for fun” favorites and the book that kicked off her 78-book year
• Why audiobooks, e-readers, and flexible formats can help you fall back in love with reading

🎁 Want access to the Breathwork Resource Library? Sign up for the free Somatic Healing Resource Library to access 20+ guided breathwork meditations, journaling tools, and Rae’s favorite healing practices.

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Work With Me
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.