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- #86: Wearing Jeans: Not too tight. Not too loose.Live your life the way you wear your jeans — not too tight and not too loose.Finding the perfect fitting pair of jeans is an art form, much like life. After time, tight jeans make us cranky and the loose ones make us feel sloppy. Much like life, well fitting jeans make us feel alert to what's happening yet relaxed with what is. What does this all mean?In this free-form episode Cara shares how she was recently inspired with a great idea for a talk but she put off recording a podcast episode thinking she could save it for another day. As a result of her procrastination, she learned that you cannot recreate creative impulse. Furthermore, she discovered that genius happens in the moment so we need to be ready for it.When a moment of inspiration strikes, what do you do? Does your chronic perfectionism set in? Do you procrastinate? When you are hit with a great idea or stroke of genius do you listen carefully and take action right away?And, most importantly, how do those jean feel today?Previous Episode: #85: Stress: Name yours to Drastically Change Your lifeThe Artist Way - by Julia CameronGet my free app – On The Verge - App StoreFor more teachings, please read my book On The Verge: Wake up, Show up, and Shine? Order it here18 min
- #84: Be Free. How to Get Out of Your Own WayBe free and get out of your way. What does it mean to do so and how do we do it every day?Feeling free is our birthright. The truth is, however, that we get in our own way of feeling free all the time. In this episode I talk about what happens when you place obstacles in your path to your freedom and to realizing your potential. I'll also discuss what it feels like to block our light and how to remove such obstacles so that you can get on with the business of showing up and shining in all areas of your life.There's a lot in this episode so be sure to listen to the end. We'll explore what happens when you get in your way, what it feels like in your body, heart and mind. In addition we will look at the patterns and conditions that hold us back and block our path including, doubt, judgment, comparison, anxiety, envy, etc.I talk about my obstacles including playing small, giving away my power, diminishing myself and to often deferring to experts for advice when I already have the answers inside.The Role of StressMore importantly together we’ll discover what it feels like when we get in our own and how doubt, fear and other habitual conditioning cause us to feel tight and tense. Stress plays a big part in how we block our potential.Getting to know the signs of stress in our body is often the first step to change. Because we carry so much unconscious tension, we often don’t even realize how much we are standing in our own way.By getting to know the signs and sensations we can learn to interrupt such unhelpful patterns and overtime move such blocks and avoid placing new ones down in our path.Some of the questions we’ll explore in this episode include:* How do you block your energy and potential?* Who is the “you” that is doing the blocking?* What does being in your own way feel like?* What does being outof your own way feel like?* How do we get out of our own way?Finally if we become aware of the patterns that make us tense we can dissolve and/or remove them. Doing this often enough and we break free and shine.Mentions & MoreEpisodes: #82 How Playing Small HurtsSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave23 min
- #84: Be Free. How to Get Out of Your Own WayBe free and get out of your way. What does it mean to do so and how do we do it every day?Feeling free is our birthright. The truth is, however, that we get in our own way of feeling free all the time. In this episode I talk about what happens when you place obstacles in your path to your freedom and to realizing your potential. I'll also discuss what it feels like to block our light and how to remove such obstacles so that you can get on with the business of showing up and shining in all areas of your life.There's a lot in this episode so be sure to listen to the end. We'll explore what happens when you get in your way, what it feels like in your body, heart and mind. In addition we will look at the patterns and conditions that hold us back and block our path including, doubt, judgment, comparison, anxiety, envy, etc.I talk about my obstacles including playing small, giving away my power, diminishing myself and to often deferring to experts for advice when I already have the answers inside.The Role of StressMore importantly together we’ll discover what it feels like when we get in our own and how doubt, fear and other habitual conditioning cause us to feel tight and tense. Stress plays a big part in how we block our potential.Getting to know the signs of stress in our body is often the first step to change. Because we carry so much unconscious tension, we often don’t even realize how much we are standing in our own way.By getting to know the signs and sensations we can learn to interrupt such unhelpful patterns and overtime move such blocks and avoid placing new ones down in our path.Some of the questions we’ll explore in this episode include:* How do you block your energy and potential?* Who is the “you” that is doing the blocking?* What does being in your own way feel like?* What does being outof your own way feel like?* How do we get out of our own way?Finally if we become aware of the patterns that make us tense we can dissolve and/or remove them. Doing this often enough and we break free and shine.Mentions & MoreEpisodes: #82 How Playing Small HurtsSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave23 min
- #83: Morning Dread and the Beckoning of Your Inner VoiceDread is the sense of apprehension or fear.Dread, we all face it from time to time. It manifests as uneasiness in our gut. Also felt as a quickening in our heart or a clenching of our throat, dread is your inner voice offering you a message. Call it an impulse, yearning or a beckoning, the truth is we don't like to listen to dread. We speed right past the tightening and tension in order to not face the truth these messages bear. In fact, we're more likely to drown apprehension by staying busy or pushing fear so far down in our gut that it remains out of sight (or so we think.)The bottom line is we submerge dread and it's subtle signals arising from our head, heart and gut all of the time. Signals that offer guidance, direction and insight into what we truly desire and what's working or not in our lives. Such messages disguised as sensations emerge to poke and prod at our consciousness trying to wake us up out of our slumber.* What is beckoning you to wake up and listen?* What is stirring in your heart?* What are you being called to do or say that you keep putting off?* Why are you making yourself so busy?* What are you avoiding?Clearly feeling dread is auspicious. For the most part, it's a good sign that you're about to access really helpful information — from the depths of your being — from the vast emptiness of our most intelligent self.Such apprehension about how you’re living may make you agitated or whiney. Dread may manifest as anxiety or depression. And it make feel like emptiness — in your heart, your gut, you name it.I call dread the plea of your soul to wake up and listen.In this episode I tell you about my dread and how I've learned to lean into and listen to subtle messages instead of avoiding them.Like an expecting mother that feels her fetus stirring, or quickening at around 18 weeks, we are continuously sensing an inner stirring of our own. Some call it our innermost intelligence speaking to us. When uncomfortable these messages spark dread that sense of apprehension and fear.But what is apparent is that these messages emerge when we let down our guards so to speak which is why dread often appears in the early hours of dawn.In addition, the quickening of your inner voice breaks through your busy mind in the following ways:* Silence* Stillness* Nature* MusicWhat does dread feel like?Sometimes consistent morning dread could indicate that you are depressed. For more, take a look at this research-based article: Morning Depression: What It Is and How to Treat It.Oftentimes dread is an indication that we are simply avoiding the truth. In this case dread might manifest as the following:* Feeling uncomfortable looking others in the eye* Avoiding silence* Habitual judging of others* Inability to be still* Nervousness* Agitationor frustration* ExhaustionIn conclusion, dread leaves clues. Listen to what’s prodding and poking your gut. Give these messages airtime. Most of all, don't avoid them or try to drown them out. Push them away too often and the stirrings manifest making us feel like crap. Ignore the direction of your inner voice and you may find yourself a few decades from now living in the same conundrum you're living in today.The great news is that still a fire inside roars.You don't need to live at the mercy of dread every morning. Instead,16 min
- #83: Morning Dread and the Beckoning of Your Inner VoiceDread is the sense of apprehension or fear.Dread, we all face it from time to time. It manifests as uneasiness in our gut. Also felt as a quickening in our heart or a clenching of our throat, dread is your inner voice offering you a message. Call it an impulse, yearning or a beckoning, the truth is we don't like to listen to dread. We speed right past the tightening and tension in order to not face the truth these messages bear. In fact, we're more likely to drown apprehension by staying busy or pushing fear so far down in our gut that it remains out of sight (or so we think.)The bottom line is we submerge dread and it's subtle signals arising from our head, heart and gut all of the time. Signals that offer guidance, direction and insight into what we truly desire and what's working or not in our lives. Such messages disguised as sensations emerge to poke and prod at our consciousness trying to wake us up out of our slumber.* What is beckoning you to wake up and listen?* What is stirring in your heart?* What are you being called to do or say that you keep putting off?* Why are you making yourself so busy?* What are you avoiding?Clearly feeling dread is auspicious. For the most part, it's a good sign that you're about to access really helpful information — from the depths of your being — from the vast emptiness of our most intelligent self.Such apprehension about how you’re living may make you agitated or whiney. Dread may manifest as anxiety or depression. And it make feel like emptiness — in your heart, your gut, you name it.I call dread the plea of your soul to wake up and listen.In this episode I tell you about my dread and how I've learned to lean into and listen to subtle messages instead of avoiding them.Like an expecting mother that feels her fetus stirring, or quickening at around 18 weeks, we are continuously sensing an inner stirring of our own. Some call it our innermost intelligence speaking to us. When uncomfortable these messages spark dread that sense of apprehension and fear.But what is apparent is that these messages emerge when we let down our guards so to speak which is why dread often appears in the early hours of dawn.In addition, the quickening of your inner voice breaks through your busy mind in the following ways:* Silence* Stillness* Nature* MusicWhat does dread feel like?Sometimes consistent morning dread could indicate that you are depressed. For more, take a look at this research-based article: Morning Depression: What It Is and How to Treat It.Oftentimes dread is an indication that we are simply avoiding the truth. In this case dread might manifest as the following:* Feeling uncomfortable looking others in the eye* Avoiding silence* Habitual judging of others* Inability to be still* Nervousness* Agitationor frustration* ExhaustionIn conclusion, dread leaves clues. Listen to what’s prodding and poking your gut. Give these messages airtime. Most of all, don't avoid them or try to drown them out. Push them away too often and the stirrings manifest making us feel like crap. Ignore the direction of your inner voice and you may find yourself a few decades from now living in the same conundrum you're living in today.The great news is that still a fire inside roars.You don't need to live at the mercy of dread every morning. Instead,16 min
- #82: How Playing Small HurtsPhoto by Nathan Dumlao on UnsplashIt hurts to hold back and play small. Find out how you may be holding back and how to stop it right now.Are you playing small in life? Do you hold back from speaking the truth, voicing your opinion, asking for what you want? Also, have you ever felt the pain of feeling insignificant? In this episode Cara shares her own battle with playing small and how she's doing her best to shed this unhelpful, and often destructive habit. Especially relevant is an inspiring quote by Marianne Williamson that is fueling her motivation to stop playing small."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."How Playing Small HurtsWhat does it feels like in your body, heart and mind to play small? Furthermore can you notice what gets constricted? Are you willing to experience where you hold tension when you feel insecure? On the other hand, what does it feel like to let it rip, to be big and brave, bold and courageous?Lastly, cannot expect "being big" to just happen. We can't expect others to do the work for us. The first step to changing is to look at how you play small. Observing is the key to shifting behavior.* Where do you play small?* What does playing small feel like in your body, heart and mind* What does it feel like to play big?In addition, If playing small hurts you then consider stepping into today open and available to be guided by your deepest intelligence, your brilliance. Remember that as you let our own light shine you unconsciously give others the permission to do the same.Mentions & MoreEpisodes: #79: 3 Ways to Make a Switch — Right NowSaturday Night Live: Stop It with Bob NewhartSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave18 min
- #82: How Playing Small HurtsPhoto by Nathan Dumlao on UnsplashIt hurts to hold back and play small. Find out how you may be holding back and how to stop it right now.Are you playing small in life? Do you hold back from speaking the truth, voicing your opinion, asking for what you want? Also, have you ever felt the pain of feeling insignificant? In this episode Cara shares her own battle with playing small and how she's doing her best to shed this unhelpful, and often destructive habit. Especially relevant is an inspiring quote by Marianne Williamson that is fueling her motivation to stop playing small."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."How Playing Small HurtsWhat does it feels like in your body, heart and mind to play small? Furthermore can you notice what gets constricted? Are you willing to experience where you hold tension when you feel insecure? On the other hand, what does it feel like to let it rip, to be big and brave, bold and courageous?Lastly, cannot expect "being big" to just happen. We can't expect others to do the work for us. The first step to changing is to look at how you play small. Observing is the key to shifting behavior.* Where do you play small?* What does playing small feel like in your body, heart and mind* What does it feel like to play big?In addition, If playing small hurts you then consider stepping into today open and available to be guided by your deepest intelligence, your brilliance. Remember that as you let our own light shine you unconsciously give others the permission to do the same.Mentions & MoreEpisodes: #79: 3 Ways to Make a Switch — Right NowSaturday Night Live: Stop It with Bob NewhartSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave18 min
- #81: Get to Know Flow to Live in Flow – On Purpose and On DemandPhoto by wembley on UnsplashGet to know what it feels like to be in flow in order to consistently live in flow.Flow is a sense of expanded awareness and full engagement when you feel better and perform better. It's a sense of aliveness, connection and natural confidence. Do you know what it feels like to be in flow?In this episode Cara compares the sense of being in flow to surfing a wave or floating down a river. Better yet she asks you to recall the scene in the smash hit Finding Nemo when Nemo’s father, Dory and their new turtle friend found their way onto the Eastern Australian Current (EAC). This current carried them (and other fish-types) throughout the ocean. The film portrays riding the EAC to be an experience of joy and connection, delight and wellbeing. Cara compares being in flow, our natural state of aliveness, to floating (and sometimes flying) on the EAC.Throughout the episode Cara encourages you to get to know what it feels like to be in flow and to notice when you feel out of sorts and out of balance. Furthermore she teaches how to “course correct” using mini-wins and micro-practices — strategies to shift states on the go. Most of all, Cara talks about doing the work of unblocking the obstacles that impede consistent flow in our lives. Such obstacles include doubt, fear, limiting beliefs and unconscious biases.This episode is packed with challenges to wake up to what’s working and not working in your life.-----------------SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave22 min
- #81: Get to Know Flow to Live in Flow – On Purpose and On DemandPhoto by wembley on UnsplashGet to know what it feels like to be in flow in order to consistently live in flow.Flow is a sense of expanded awareness and full engagement when you feel better and perform better. It's a sense of aliveness, connection and natural confidence. Do you know what it feels like to be in flow?In this episode Cara compares the sense of being in flow to surfing a wave or floating down a river. Better yet she asks you to recall the scene in the smash hit Finding Nemo when Nemo’s father, Dory and their new turtle friend found their way onto the Eastern Australian Current (EAC). This current carried them (and other fish-types) throughout the ocean. The film portrays riding the EAC to be an experience of joy and connection, delight and wellbeing. Cara compares being in flow, our natural state of aliveness, to floating (and sometimes flying) on the EAC.Throughout the episode Cara encourages you to get to know what it feels like to be in flow and to notice when you feel out of sorts and out of balance. Furthermore she teaches how to “course correct” using mini-wins and micro-practices — strategies to shift states on the go. Most of all, Cara talks about doing the work of unblocking the obstacles that impede consistent flow in our lives. Such obstacles include doubt, fear, limiting beliefs and unconscious biases.This episode is packed with challenges to wake up to what’s working and not working in your life.-----------------SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave22 min
- #80: Flow State – Learn to Return. Train to Sustain.Photo by Joshua EarleFlow State: Learn to return and train to sustain this clear, calm and stable state.Flow is extraordinarily ordinary. This natural way of dancing with life hides beneath our every day busy-ness. Conditioned to live in the mindset of “crazy busy,” we get stuck in our head and forget there’s a vast and intelligent sensory system communicating with us. As a result, we miss messages. Because of this, we focus more on doing than on experiencing and more on thinking than on feeling.In flow we feel clear, alert and engaged.In flow we move through life with a natural effortlessness regardless of external resistance or stickiness.In flow we feel confident and strong.Living in this powerful state we see more, feel more and know more not only from our head, but also from our heart and gut. We shift from swimming in the chaos of frantic thinking to slipping into a bright aliveness. Awareness expands to include a full spectrum of intelligence where we access information not only from what we think, but also what we feel and sense — a body-mind intelligence that speaks through subtle insight and gut instinct.Are you a brain on a stick?Sustaining flow is like learning to ride a bike; we learn how to shift in order to cruise without falling. With practice, we learn to “feel” what tips us off balance and what’s needed to regain composure. It's obvious, we teeter in and out of balance all day long. Somedays we’re so immersed in our thoughts that we ignore feeling off balance completely.The even better news is that when in flow we crank out work, really good work. In a 10-year McKinsey study, top executives reported being five times more productive in flow.You can continue to live like a brain on a stick or you can learn to how to shift from being frazzled to living in flow. What will it be?Mini-Wins and Micro-PracticesIn this episode Cara teaches how to use mini-wins and micro-practices, on-the-spot strategies, to help us “learn to return” and “train to sustain” stability, clarity and calm. These quick-fix state shifters strengthen our capacity to synchronize our body and mind and live in a balanced state of coherence.Mini-wins and micro-practices integrate mindfulness, breath training and movement to stabilize the nervous system, settle mental chatter, quiet the inner critic and sharpen focus.What’s great is that these strategies are:* Simple* Time efficient* Free!* Device-freeIf that’s not enough, mini-wins are bite-sized. That means you can apply them anytime and anywhere. Learn to return and train to sustain. You won't be sorry!-----------------SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave18 min
About Sparked!
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Start your day steady and ready. Sparked delivers daily bursts of motivation from author and performance coach Cara Bradley. Through quick, powerful messages, real stories, and proven tools, you’ll…
feel grounded, confident, and ready to take bold action. Tune in to discover how calm focus and inner strength can transform your day—and your life.