This is not a traditional podcast episode—it’s a guided meditation experience.

In this special installment from my ongoing meditation series, I guide you through The Seven-Minute Meditation That Changed My Life—a short but powerful practice designed to help you slow down, reconnect with yourself, and release the family roles and self-limiting beliefs that may be keeping you stuck.

Many of us grow up taking on roles in our family systems—the caretaker, the achiever, the strong one, the peacekeeper—in order to feel safe, connected, or valued. Over time, those roles can follow us into adulthood, shaping how we relate to ourselves and others, and contributing to feelings of loneliness, disconnection, and emotional burnout.

This meditation blends grounded psychology, nervous system regulation, and higher-self visualization to help you:

• Let go of old family roles that no longer serve you
• Release self-limiting beliefs and inherited identities
• Connect with your highest self and inner clarity
• Feel more present, calm, and emotionally connected
• Access a sense of possibility beyond your past

This practice is especially supportive if you:

• Feel lonely even when you’re not alone
• Overfunction, people-please, or feel responsible for others
• Struggle with self-trust or emotional disconnection
• Want a short, powerful meditation you’ll actually return to

Listen when you’re feeling overwhelmed, disconnected, or stuck in old patterns.

You don’t need to think your way out of loneliness—you need a new internal experience.

This is The Seven-Minute Meditation That Changed My Life—and it may become one you come back to again and again.

If this meditation resonated with you, I’d love to invite you to take the next step and pre-order my book: 

Lonely AF - A Therapist’s No-BS Guide to Feeling Less Alone

Pre-orders are incredibly important—especially for first-time authors. When you pre-order, you’re not just buying a book early. You’re helping signal to bookstores, publishers, and retailers that this book is in demand, which directly impacts how widely it’s distributed and how many people it can reach.

By pre-ordering, you’re also helping make this resource more accessible to the people who need it most.

Lonely AF is packed with:

• Practical, therapist-approved tools you can actually use
• Real client stories that normalize what you’re feeling
• A clear, compassionate five-step method to help you feel less alone
• Support for continuing to grow, evolve, and reconnect with yourself
• Guidance for breaking out of old patterns and accessing the infinite possibilities within you

If you believe loneliness isn’t a personal failure—but a signal—and you want to help spread a grounded, honest, and deeply human resource, your pre-order truly makes a difference.

 Pre-order on Amazon (US):

https://a.co/d/4Z8Jyza

This is not a typical podcast episode.

This is a guided meditation.

Breaking Up With Shame is part of a growing meditation series designed to support personal growth, emotional healing, and awareness of the family and relational systems that shape how we see ourselves.

In this short, no-BS meditation, you’ll be guided to gently notice shame-based patterns and self-defeating behaviors that may have once helped you cope, belong, or survive—but no longer support who you are today. Rather than analyzing or fixing yourself, this practice helps you release what was never yours to carry and reconnect with a more compassionate, grounded, and supportive relationship with yourself.

This meditation is especially supportive if you:

• Feel stuck in cycles of self-criticism, guilt, or embarrassment
• Struggle with feeling “too much” or “not enough”
• Want to feel less alone in your inner world
• Are interested in healing through a family systems and relational lens

Find a quiet space, get comfortable, and allow yourself to be guided.

If this meditation resonates with you, my upcoming book Lonely AF: A Therapist’s No-BS Guide to Feeling Less Alone goes even deeper into the patterns that keep us disconnected from ourselves and others—and how to change them without shame or fluff.

You can pre-order the book now at any of the links below.

Pre-ordering helps support this work and allows me to continue creating resources like these guided meditations.

Pre-Order Here:

• Amazon: https://a.co/d/13f9p1I
• Porchlight Books: https://www.porchlightbooks.com/products/lonely-af-sylvia-kalicinski-9781394345564?_pos=1&_sid=14cb6503a&_ss=r

This is not your ordinary podcast episode.

This is a guided meditation created to support your healing.

In this meditation, you’ll be gently guided to bring awareness to the family roles you may have learned to play—consciously or unconsciously—such as the rescuer, the scapegoat, the caretaker, the peacemaker, or the one who stayed unseen. These roles often begin as survival strategies in our early systems and can quietly shape how we relate to ourselves and others well into adulthood.

Through intentional reflection and guided visualization, this meditation invites you to acknowledge the roles that once helped you belong, release the ones that no longer serve you, and reconnect with who you are beyond the system you grew up in.

This is the first in a growing series of guided meditations I’ll be sharing to help support you through your healing journey—offering space for awareness, compassion, and meaningful change.

Find a quiet place, get comfortable, and allow yourself to simply be guided.

In this incredibly real and compassionate conversation, I’m joined by breakup coach Cole Zesiger, whose down-to-earth wisdom and lived experience make him one of the most relatable voices in the breakup and healing space. Cole just wrote his first book, Ex’s and No’s: The Breakup Advice You Don't Want to Hear, and wow… this episode delivers exactly the kind of clarity, comfort, and practical guidance you’d expect from him.

Together, we dig into a struggle so many people face this time of year: the temptation to get back with your ex during the holidays — and the loneliness that often fuels it. Cole shares grounded, realistic tools for managing loneliness in healthy ways, especially when the world feels festive and you’re just trying to hold yourself together.

He offers thoughtful, applicable advice on:

• Navigating loneliness during the holidays while going through a breakup
• Building a stronger relationship with yourself
• Handling those “should I text them?” moments
• Caring for your emotional and physical wellbeing
• Understanding why New Year’s and Valentine’s Day are statistically the biggest breakup holidays — and how to prepare for them
• Moving through the shame of feeling like you’ve “failed” after a breakup
• What to do when you do slip up and sleep with your ex — and how to recover with self-compassion rather than self-blame

Cole also opens up about his own journey, including taking the MCAT 18 times, being rejected from medical schools 50 times, navigating divorce and breakups, and how every detour ultimately led him to his purpose — and to writing his book. His honesty is refreshing, validating, and such a beautiful reminder that being human is messy… and that you are never alone in it.

Cole brings warmth, humor, and grounded truth to a topic that so many people feel isolated in — making this episode an incredible companion for anyone navigating heartbreak, loneliness, or holiday emotions.

If you connected with Cole’s compassionate, relatable wisdom in this episode, you’re going to love his book. Pre-order Ex’s and No’s: The Breakup Advice You Don’t Want to Hear on Amazon or Barnes & Noble — link in the show notes!

Cole's website: https://coachcolezesiger.com/ 

Cole's IG account: https://www.instagram.com/coachcolezesiger/?hl=en

Preorder Ex's & No's: https://www.amazon.com/Exs-Nos-Breakup-Advice-Dont/dp/1394324138/ref=sr_1_1?crid=3AN57A038AXBX&dib=eyJ2IjoiMSJ9.fhcmiaqLUEJ0rkhFKmN5kA.7c4sEiBq3aVDUzSdYh1ncPsOMJiIR6bnkWmq8irpXYM&dib_tag=se&keywords=ex%27s+and+no%27s+zesiger&qid=1765138779&sprefix=ex%27s+and+no%2Caps%2C181&sr=8-1

ABOUT AUTHOR:

Cole Zesiger is a breakup and relationship coach specializing in breakup recovery, dating advice, and relationship coaching. After a divorce at 23 and another breakup soon after, he began sharing his journey on social media—growing to over 750,000 followers across Instagram, TikTok, YouTube, and more.

He has coached 2,000+ people through heartbreak, helping them either rekindle relationships in a healthy way or move on with peace. His practical approach blends psychology, attachment theory, and real-world strategies to guide people from heartbreak to healing.

When not coaching, Cole enjoys time with his wife and daughter, playing guitar, dirt biking, and exploring the mountains. His debut book, Ex’s and No’s: The Breakup Advice You Don’t Want to Hear, offers a prov

What if your struggle with food isn’t about food at all?

In this raw and revealing episode of The Dr. Sylvia K Show, licensed psychotherapist and Certified Eating Disorder Specialist Mary Dobson, LMFT, joins us to explore Family Systems Theory and hidden roots of disordered eating—childhood emotional neglect (CEN) and emotional loneliness. We unpack family systems theory, the roles we play in our families, and why so many high-functioning people feel numb, disconnected, or constantly “not enough,” despite looking like they have it all together.

Mary shares how perfectionism, people-pleasing, and the pressure to perform often begin in emotionally neglectful environments—and how these patterns become embedded not just in the mind, but in the body. She introduces her Recover Your Self™ framework and daily practices that help you come back to who you really are—beneath the masks, the roles, and the “shoulds.”

We also discuss:

• How emotional neglect shapes identity, not just behavior
• The link between emotional abandonment and disordered eating
• Why community service—not just talk therapy—is essential for recovery
• The radical power of joy, pausing,  and breaking free from performative living

If you’ve ever felt emotionally invisible or like your struggles are “too much,”  or whatever you do, it never feels enough, you're not alone. This conversation will meet you right where you are—with truth, compassion, and a path home to yourself.

Call to Action:

Loved this episode? Share it with someone who needs to hear it.

Subscribe, leave a review, and join our community for more real, healing conversations that reconnect you with your truth.

For more information on Mary Hobson,LMFT, visit her website: https://www.marydobson.com/

Follow her on Instagram:https://www.instagram.com/realpsychotherapist/

In this episode of The Dr. Sylvia K Show, we explore the ancient Japanese art of Kintsugi, a powerful metaphor for healing and growth. Kintsugi, meaning “to join with gold,” teaches us to embrace our cracks and imperfections, turning them into sources of strength and beauty. 

Dr. Sylvia dives into how this philosophy can help us better understand family dynamics, navigate feelings of loneliness within relationships, and heal the parts of ourselves that feel broken or difficult to accept.

In this episode, you will learn: 
1. How to apply the principles of Kintsugi to heal emotional wounds and broken family dynamics. 
2. How to view loneliness as an invitation to reconnect with yourself and foster self-acceptance. 
3. Practical steps to embrace your imperfections and turn them into a source of personal growth. 

Join Dr. Sylvia as she inspires you to transform life’s cracks into golden opportunities for resilience and connection. Tune in to discover how you can mend your emotional wounds with gold and transform your struggles into something truly beautiful.

In this raw and eye-opening episode of The Dr. Sylvia K Show, we dive deep into the often-hidden loneliness that can exist within family structures. Joining me today is Stacey Dorenfeld, author of the powerful memoir Kosher Crack, who bravely shares her personal story of feeling isolated and disconnected in her own family. Together, we explore themes of abuse, survival, and the difficult journey of healing. Trigger Warnings: Sensitive discussion about rape, alcohol, drugs, and suicide.

Stacey opens up about her experience growing up in a family that was far from the safe haven it was supposed to be, challenging the idea that family always equals belonging. We’ll discuss the painful moments that led her to question her place in her family and the courage it took to write her story. From physical and emotional abuse to finding “miracles in the mud,” Stacey’s journey is a testament to resilience.

In this episode, you’ll hear Stacey’s insights on:

• What it means to be “Lonely AF” in your own family
• How to recognize when family dysfunction crosses the line into toxicity
• The importance of finding light and acceptance in who you are now

Whether you’ve felt like an outsider in your own family or are seeking a path toward healing, Stacey’s story will inspire you to take the first steps toward finding belonging, even when it seems impossible. Tune in for a heartfelt conversation about pain, survival, and ultimately, self-love.

As always, thank you for listening, and don’t forget to pick up Stacey’s memoir Kosher Crack. It’s a raw, healing narrative that will leave you feeling seen, heard, and empowered.

In this intimate episode, we delve into the intricate world of storytelling, guided by the insightful and multi-talented Kristen McGuiness. From her early days at Shakespeare & Co. in New York to becoming a revered author, editor, and publisher, Kristen's journey is a testament to the power of narrative in our lives.

The Power of Story:
Kristen shares her deep-seated passion for storytelling, tracing it back to her childhood love for books and the profound impact they've had on her life's trajectory. Her work at Storyboxing and Rise Books, providing content, coaching, and courses, reflects her commitment to nurturing and fostering the stories within each of us.

A Journey Through Publishing:
As a co-founder of Row House and founder of Rise Books, Kristen is at the helm of publishing imprints that merge wellness with social justice, offering a platform where stories ignite change. With over two decades of experience, she has collaborated with renowned authors and shaped compelling narratives, wielding her expertise in book development and editing. 

Rise Books is a boutique literary publisher, which curates the best of the Rise Writers community, publishing 6 to 10 books a year in the genres of cultural disruption, mysticism, ethical business, radical birthing, collective liberation, political fiction, literary memoir, motherhood, recovery, and other works that explore what it means to be radically inspired. 

Vulnerability and Real Connections:
The interview takes a personal turn as Kristen candidly shares anecdotes about her relationship with her father, grief, and relief- that invite listeners into her world of "real life." The conversation resonates deeply as personal stories about fatherhood emerge, fostering a raw and genuine connection between Kristen and myself. I get very personal and share a story with Kristen- THAT I HAVE NEVER TOLD ANYONE!

Navigating Life's Chapters:
Kristen's openness extends beyond her professional journey, offering glimpses into her marriage, her current life situation, and the genesis of her upcoming works, THE RADICAL HOPE OF SPECTACULAR FAILURE. Her candor and warmth infuse the conversation with authenticity, creating a space for genuine moments and revelations.

A Tapestry of Hope and Resilience:
Throughout the interview, Kristen's warmth and wisdom shine, inspiring a narrative woven with hope, resilience, and the transformative power of vulnerability. As she highlights the back story behind  her debut novel, Live Through This, and explores various film and TV projects, Kristen embodies the essence of storytelling as a vehicle for healing and understanding.

Join us in this captivating episode, where Kristen McGuiness invites us into the profound world of storytelling and the remarkable journey of embracing vulnerability and authenticity in crafting life's narratives.

FOLLOW KRISTEN MCGUINESS :
https://www.risebooks.com/
Instagram: https://www.instagram.com/kristenmcguiness/https://www.instagram.com/kristenmcguiness/

Are you or someone you know struggling with OCD or anxiety? 

In this episode, I sit down with Madina Alam, M.A., LMHC, a licensed mental health counselor and certified yoga instructor, who specializes in treating OCD and anxiety.

Madina is also the Director of Operations at NOCD, a company dedicated to treating individuals with OCD using exposure response prevention (ERP), a research-backed type of treatment.

Madina shares her expertise on how to effectively treat OCD and anxiety, including:

• What is OCD and anxiety and how do they affect people?
• The different types of OCD and anxiety and how to identify them
• How exposure response prevention (ERP) works as a treatment option
• The role of mindfulness and yoga in managing symptoms
• Practical tips for living with discomfort and managing symptoms

Madina's approach to treatment focuses on helping individuals learn to live with discomfort and become comfortable with the uncertainty of life. 

She believes that everyone has the ability to overcome their struggles and live a fulfilling life. 

My favorite part of this episode, is when Madina shares a profound story of how she overcame a deep fear by approaching the things that she was sacred of. Madina shares how she did not down grade the traumatic experience that had happened to her regarding her personal trainer and spoke up for herself. 

Madina shares how she was the therapist to herself and followed her own advice:
"Pick to the choice that is alignment with your values, not with what you're scared of." 

I hope this episode inspires you as much as it did for me.

xo,
Dr. Sylvia

You can follow Madina Alam on Instagram: @mentalhealth_madina_

It's been a roller coaster of emotions for me since I've last posted a podcast episode.
When they say "Life happens," it’s no joke- there's been a  lot of life and death that has  happened in my world.

From moving homes and offices in Miami of 2022, to suddenly loosing my mother-in-law  in February of 2023, to then moving continents from the US to Switzerland with my family in July of 2023-  let’s say it’s been a whirlwind for me. Hence the huge hiatus from my podcast.

But no more delays. I’m back and ready to embrace the incredible stories of growth, life, and loneliness that land on the Dr. Sylvia K show.

I have a couple of raw and real stories saved in the pipeline for you.

In today’s episode- You will meet Luna Battalia, a Leadership Mentor and Brand Cohesion Strategist.

I recorded this interview last year on September 14, 2022.

You will hear some thunder in the background which is a great metaphor for Luna’s  passion about rites of passage and growth for leaders. In this episode,  Luna is going to speak about her own rites of passages as well as how we can honor the Self  when we are going through change, loss, or grief.

I am so grateful for Luna and her work, because learning how to honor the Self, in those  moments of big and small changes, has helped me SOOOO much.

I hope Luna's voice  and stories can help you feel just a little less alone in this world.

You can find more info about Luna and her incredible work at:
www.lunaloveleadership.com
or on instagram: @lunabattalia

xo,
Dr. Sylvia K