In this refreshing and empowering conversation, Heidi Hadley sits down with Melanie Cool, licensed psychotherapist, integrative medicine practitioner, and behavior-change expert, to challenge everything we think we know about self-care.

Forget the bubble baths and scented candles — Melanie shares how true self-care is less about pampering and more about boundaries, self-respect, and reclaiming time and energy for what truly matters.

Together, Heidi and Melanie explore how changing your belief systems — especially the all-too-familiar “I don’t have time” narrative — can radically shift your physical, emotional, and mental wellbeing.

🧠 What You’ll Discover

Why self-care isn’t selfish: Melanie breaks down why setting boundaries is an act of emotional intelligence and integrity, not guilt.

Reprogramming the “busy” mindset: How the phrase “I don’t have time” often masks deeper issues of fear, avoidance, and self-worth.

Practical self-care that works: Simple, non-fluffy tools to protect your energy and align your daily habits with your core values.

Body-based awareness: How tuning into your physical sensations helps you recognize when you’re overstretched, stressed, or disconnected.

Breaking free from old conditioning: Steps to challenge outdated patterns of overgiving, overworking, and seeking external validation.

✨ Key Takeaways

Boundaries are your best self-care tool. They teach others how to treat you and protect your nervous system from chronic stress.

“I don’t have time” is rarely true. It’s often a reflection of priorities and internalized conditioning — and it can be rewritten.

Authentic self-care is active, not passive. It’s about conscious choices, not spa days.

Your body tells the truth. Somatic awareness is key to catching early signs of burnout or resentment.

Self-care fuels service. When you fill your own cup with purpose and structure, you can give authentically — not from depletion.

🛠️ Practical Take-Home Steps

Start small: Identify one boundary you need to set this week — say no without apology.

Replace “I don’t have time” with “It’s not a priority right now” — and notice what shifts emotionally.

Schedule pause moments: Create micro-breaks to reconnect with breath and body throughout your day.

Audit your energy: Track what drains vs. restores you. Adjust accordingly.

Reframe self-care: Think nourishment, not indulgence.

🌐 Connect & Learn More

Guest: Melanie Cool
 Explore her mindset coaching, free resources, and integrative wellness programs.

PURCHASE MELANIE'S BOOK: Get Healthy! Get Happy!
CLICK THE LINK BELOW TO VIEW & PURCHASE MELANIE'S BOOK:

https://www.melaniecool.com/

Host: Heidi Hadley
Founder of Total Somatics®, guiding people worldwide in movement, mindfulness, and mindset education.

💙 Who This Episode Is For

Women juggling multiple roles who often put themselves last.

People ready to move beyond superficial self-care and create real balance.

Anyone craving permission to slow down, set limits, and live intentionally.

If this conversation inspired you, share it with someone who’s ready to break free from burnout.

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

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Are you feeling constantly on edge, exhausted, or tense, even when life seems calm? 😔
In this eye-opening episode, Heidi Hadley, Certified Clinical Somatic Educator and founder of Total Somatics®, reveals 5 everyday habits that quietly overload your nervous system and keep your body trapped in pain, stress, and fatigue.

💥 You’ll discover how subtle daily actions, like posture, breathing patterns, and screen time, can keep your nervous system stuck in fight-or-flight mode, leading to:

Chronic pain and muscle tension

Poor sleep and low energy

Anxiety and emotional overwhelm

Brain fog and irritability

But here’s the good news,  you can retrain your nervous system naturally. 🌿
Heidi shares simple somatic tools to help you:
✨ Calm your mind and body
✨ Reconnect with your inner awareness (your soma)
✨ Restore balance and ease
✨ Create lasting relief from pain and tension

This episode is your roadmap to nervous system regulation, emotional resilience, and pain-free living, no complicated routines, no medications, just your body’s natural intelligence at work.

💻 Want to Go Deeper?

Join Heidi for her LIVE 3-hour ONLINE immersive workshop on the last weekend in October, where you’ll experience powerful somatic techniques to:
💫 Regulate your nervous system
💫 Release deep muscular tension
💫 Restore your body’s natural rhythm

Replay available for all registered attendees.
👉 Learn more and register at https://TotalSomatics.com/Workshops

🎥 Watch next:
👉 Heidi’s TEDx Talk: “Pandiculation: The Natural Solution to Chronic Pain and Discomfort”

CLICK THIS LINK TO WATCH HEIDI'S TEDx TALK:
https://youtu.be/hfOe-oiHWDU?si=weTCMHNHi1AzCJEA

Learn how your body’s instinctive movements can transform pain relief naturally.
Please like, comment, and share to help spread this empowering message! 💬💗

👉 Explore guided sessions and ongoing support inside the Total Somatics Membership

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

#nervoussystemregulation  #somatichealing  
#chronicpainrelief  #totalsomatics  #mindbodyconnection  #stressrelief  #pandiculation  #somaticmovement  #traumahealing  #HeidiHadley

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Do you feel like pain just won’t let go—no matter how much you stretch, massage, or rest? The missing link could be your nervous system. In this episode of Somatic Movement & Mindset, Heidi Hadley explores how nervous system dysregulation keeps chronic pain alive—and most importantly, how you can break free.

You’ll discover:
 ✅ How stress and pain fuel each other in a feedback loop.
 ✅ Why staying “switched on” in fight-or-flight slows healing.
 ✅ How dysregulation affects proprioception, movement, and muscle tension.
 ✅ Why somatic practices like pandiculation, mindful movement, and breathwork calm your system at the root.
 ✅ Practical ways to rewire your brain for less pain and greater ease.

Key Takeaway:
Pain is not just physical—it’s deeply tied to your nervous system. With somatic practices, you can calm your body’s overprotective responses and create lasting relief.

👉 Explore guided sessions and ongoing support inside the Total Somatics Membership

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

#ChronicPainRelief
#NervousSystemHealth
#PainFreeLiving
#MindBodyHealing
#SomaticMovement
#Pandiculation
#NaturalPainRelief
#NeuroplasticityHealing
#CalmYourNervousSystem
#TotalSomatics

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Have you ever felt like your body is always “on guard,” even when nothing is wrong? Or maybe you struggle to truly relax, sleep well, or stop that constant inner tension? In this episode of Somatic Movement & Mindset, Heidi Hadley unpacks nervous system dysregulation—what it is, why it happens, and most importantly, how you can begin calming your body and mind naturally.

You’ll learn:
 ✅ What happens when your nervous system gets “stuck” in fight, flight, or freeze.
 ✅ The surprising physical and emotional symptoms of dysregulation.
 ✅ The most common causes—from chronic stress to lifestyle habits.
 ✅ Why pandiculation and clinical somatic movement are powerful tools to retrain your nervous system.
 ✅ Simple somatic and mindfulness practices you can start today.

Key Takeaway:
Your nervous system isn’t broken—it’s simply overprotective. With gentle awareness and somatic practices, you can guide it back into balance and restore calm to your mind and body.

👉 For guided sessions and deeper support, visit TotalSomatics.com
and explore the Total Somatics Membership, where you’ll find tools to regulate your nervous system and release chronic muscular tension.

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

#NervousSystemHealing
#SomaticMovement
#ChronicStressRelief
#MindBodyConnection
#TraumaInformedHealing
#Pandiculation
#SomaticAwareness
#NaturalPainRelief
#CalmYourNervousSystem
#TotalSomatics

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In the final episode of Somatic in September, Heidi Hadley weaves together everything you’ve learned, from the meaning of soma, to unlearning tension, to breaking free from generational stress patterns. Now it’s time to step into empowerment. Heidi invites you to recalibrate and reconnect through the Total Somatics Online Membership, where you’ll gain access to classes, workshops, and a global community dedicated to living pain-free and present.

TO JOIN THE TOTAL SOMATICS ONLINE MEMBERSHIP:

CLICK HERE to learn more and join the membership.

MEMBERSHIP ENROLMENT CLOSES MIDNIGHT ON FRIDAY 3rd OCTOBER 2025.

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #SomaticReset #HealingJourney #TotalSomatics #SomaticPractice #MindBodyHealing #Neuroplasticity #PainFreeLiving #SomaticEducation #HolisticWellness #ReconnectWithYourself

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In this powerful episode, Heidi Hadley explores the role of mirror neurons and how inherited movement and stress patterns ripple through generations. Learn how your posture, gestures, and emotional responses may not even be yours — they’re learned behaviors. The good news? You can be the circuit breaker who rewrites the pattern. With mindful walking practice, Heidi shows you how to recalibrate your body and influence others with your calm presence.

Let your body become the signal for safety, not stress.

📌 Learn more & join the Total Somatics Online Membership: https://www.TotalSomatics.com

✨ Want to experience the same transformation?
 Join the Total Somatics Online Membership—your on-demand platform for workshops, classes, and holistic wellness tools.
 📅 GO TO: https://totalsomatics.com/join-now/

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #MirrorNeurons
#SomaticAwareness
#GenerationalHealing
#SomaticMovement
#PostureHealth
#MindBodyHealing
#StressPatterns
#PainReliefNaturally
#Neuroplasticity
#HolisticHealthJourney

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In Episode 2, Heidi Hadley dives deep into Sensory Motor Amnesia, how your brain keeps muscles locked in chronic tension without you even realizing it. Discover why stretching isn’t the answer, and how Clinical Somatics retrains your nervous system to release pain and restore balance. With a guided pandiculation practice, you’ll experience firsthand how small, slow movements can rewire your brain for calm and ease.

Let your body become the signal for safety, not stress.

📌 Learn more & join the Total Somatics Online Membership: https://www.TotalSomatics.com

✨ Want to experience the same transformation?
 Join the Total Somatics Online Membership—your on-demand platform for workshops, classes, and holistic wellness tools.
 📅 GO TO: https://totalsomatics.com/join-now/

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #BrainBodyHealing
#ChronicPainSolutions
#SomaticEducation
#NervousSystemReset
#PandiculationPractice
#PainManagement
#SomaticAwareness
#HolisticHealing
#NeuroplasticityWorks
#StressRelease

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In this opening episode of Somatic in September, Heidi Hadley introduces the true meaning of being somatic, reconnecting with your inner sensing self rather than living on auto-pilot. Discover why your soma is more than just a body, how chronic tension forms, and why pandiculation (your body’s natural reset) holds the key to pain relief and self-awareness. Plus, enjoy a guided somatic practice to begin your journey of sensing from the inside out.

Let your body become the signal for safety, not stress.

📌 Learn more & join the Total Somatics Online Membership: https://www.TotalSomatics.com

✨ Want to experience the same transformation?
 Join the Total Somatics Online Membership—your on-demand platform for workshops, classes, and holistic wellness tools.
 📅 GO TO: https://totalsomatics.com/join-now/

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #SomaticHealing 
#ChronicPainRelief 
#Pandiculation 
#MindBodyConnection 
#StressRelief 
#HolisticHealth 
#SomaticMovement 
#Neuroplasticity 
#BodyAwareness 
#SomaticEducation

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Struggling to fall asleep or waking up wired in the middle of the night?

You’re not alone. Chronic insomnia and restlessness are often signs of stored muscle tension and a hyper-alert nervous system—especially if you're stuck in fight-or-flight mode all day.

In this soothing and science-backed episode of the Somatic Movement & Mindset podcast, Clinical Somatic Educator Heidi Hadley explains how daily nervous system regulation and gentle somatic movement routines can help you unwind, release tension, and reclaim deep, restorative sleep—without relying on medication or rigid sleep hacks.

In this episode, you'll learn:
 🛌 How stored muscular tension interferes with sleep quality
 ⚡ Why your brain won’t “switch off” (even when you're tired)
 🌀 The nervous system–insomnia link no one talks about
 🌙 A calming somatic routine to wind down your system before bed
 🧠 Why true rest begins by retraining your brain—not just your habits

🎁 Ready to sleep deeper tonight?
 Download your free somatic sleep reset at: https://www.TotalSomatics.com/regulate

Let your body become the signal for safety, not stress.

📌 Learn more & join the Total Somatics Online Membership: https://www.TotalSomatics.com

✨ Want to experience the same transformation?
 Join the Total Somatics Online Membership—your on-demand platform for workshops, classes, and holistic wellness tools.
 📅 GO TO: https://totalsomatics.com/join-now/

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #SomaticSleep
 #InsomniaRelief
 #NervousSystemReset
 #RestorativeSleep
 #SleepWithoutPills
 #SomaticMovement
 #HypervigilanceRecovery
 #MindBodyRest
 #BetterSleepNaturally
 #TotalSomatics

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Have you been stretching every day but still feel stiff and tight? You’re not alone—and here’s why.

In this myth-busting episode of the Somatic Movement & Mindset podcast, Clinical Somatic Educator Heidi Hadley reveals why traditional stretching may actually be reinforcing your tension rather than releasing it. The real issue isn’t in your muscles—it’s in your brain.

Discover how somatic movement and pandiculation offer a smarter, more sustainable solution by retraining your brain to release chronic muscle tightness. This episode is essential listening if you want to move freely, feel lighter, and reconnect with your body's natural intelligence.

Inside this episode:
 🧠 Why stretching can activate the stretch reflex and increase tightness
 🌀 How pandiculation uses the brain-body loop to release tension at the source
 🤔 Why muscle memory lives in your nervous system—not just your body
 🌿 The difference between mechanical movement vs. neuro-reeducation
 💡 How to reprogram long-held patterns of tension through somatic awareness

This ties into Heidi’s core message: your body doesn’t need to be forced—it needs to be re-educated.

🎁 Try it for yourself with a free guided session:
 https://www.TotalSomatics.com/gift

📌 Learn more & join the Total Somatics Online Membership: https://www.TotalSomatics.com

✨ Want to experience the same transformation?
 Join the Total Somatics Online Membership—your on-demand platform for workshops, classes, and holistic wellness tools.
 📅 GO TO: https://totalsomatics.com/join-now/

🚀 Take Action Today:
***Learn how to work intelligently and kindly with your soma.***

TO PURCHASE THE NUMBER 1 BEST-SELLING PRODUCT IN 46 COUNTRIES FROM THE TOTAL SOMATICS,
Release tight Hips & Back with Clinical Somatic Movement from within the
ONLINE SHOP, CLICK THE LINK BELOW:
https://totalsomatics.com/audio-instruction/

TO LEARN MORE ABOUT HEIDI HADLEY:
ONLINE SHOP:
https://totalsomatics.com/audio-instruction/
TO LEARN MORE:
https://TotalSomatics.com
WAITLIST:
https://totalsomatics.com/join-now/
📌 Stay Connected:
Instagram @total.somatics
Facebook @TotalSomatics
Subscribe to the Total Somatics YouTube Channel

 #StopStretching
 #SomaticMovement
 #MuscleTensionRelief
 #Pandiculation
 #MindBodyIntelligence
 #NeuroplasticityInMotion
 #StretchingMyth
 #BrainBodyConnection
 #ReleaseTensionNaturally
 #TotalSomatics

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