By deb
4.5
1313 ratings
The podcast currently has 52 episodes available.
Today marks the end of Season 1 of the Find Your Freedom Podcast.
For all who have tuned in, thank you so much for supporting this endeavor. It's been a true pleasure to bring you weekly inspiration, interviews and insight over the course of this year.
I've decided to take a break from recording and focus on the coaching aspects of my business, Heart Centered You. The first season will remain on all podcast platforms and i will still be available via email and social media!
In this episode, we culminate the year with a short countdown of the top 5 most downloaded episodes and I treat you to a recording of one of my favorite meditations. As we move through the remainder of 202, i wanted to give you something to support your healing and growth. I hope it serves you well.
Links discussed in this episode:
Insight timer app (you can follow me @deborahlauren)
gratitude prompts
Deb's Instagram page
Heart Centered You website
Namaste Loved Ones,
Thank you for coming along this journey with me.
would love to stay in touch so be sure to follow/email me!!
Deb
This week marks the second half of our two part sleep series and I brought on some friends of mine to help me distill the most important action steps you can take to optimize your sleep!
What you will learn in this episode:
Meet our guests!!
Lindsey Wolf: Nutritionist and Founder of The Nourish Company helping busy mamas shed 20lbs in 90 days. You can follow Lindsey @the.nourish.company or join her FREE Facebook Group The Nourished Life.
Dr. Laura Hughes: Life Coach, DoTERRA Essential Oils Expert and voice behind the Earthling 101 Podcast. Follow her @drlaurahughes or check out her website at www.drlaurahughes.com
Adriana G. Liberatore aka GetFitMom: Functional Nutritionist tailoring wellness plans for professionals, parents and kids. Follow her @getfitmom_ or check out her website at www.getfitmom.com
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! You can also write a review- it's no cost and helps more people find this podcast!! THANK YOU, in advance, for your support:).
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
This week's episode is the first part of a 2 part series all about SLEEP!!
In today's world, we are bombarded with distractions, obligations, stress and a to-do list a mile long. Add to that a pandemic and one of the most polarizing presidential elections to date and we're all feeling taxed mentally and physically.
When overwhelmed and overbooked, it's more important than ever to turn to our most innate, natural tool to refuel and restore our mind and body..... SLEEP.
Part 1 will discuss the science of sleep, what happens in the body and brain when we sleep, the pitfalls of sleep debt, the theory of cumulative stress and how to know how much sleep you actually need.
Topics in order of appearance:
The sleep/wake cycle, neuroplasticity and learning
Metabolic Health
Energy conservation
Managing Emotional Health
Weight Management
Sleep Debt
Sleep Study ( ref by James Clear)
The Theory of Cumulative Stress
How to counter/make up for losses
General Sleep Guidelines
Questions to Ask to determine personal needs
Links to articles/resources mentioned:
Science of Sleep
Sleep Foundation.org article
Sleep Diary PDF
Stay Tuned for Part 2 where we'll be talking all about sleep hygiene and how to optimize sleep so you can fall asleep faster, stay asleep longer and get more out of those precious zzz's.
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! You can also write a review- it's no cost and helps more people find this podcast!! THANK YOU, in advance, for your support:).
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
This week,I had the pleasure of interviewing the amazing Jillian Curley of Collective Energies Fitness. Jillian is a sports medicine and neuromyofascial Therapist, SRT certified practitioner and an intuitive Soul Coach supporting clients in their health journey.
Jillian came on to talk about how trauma shows up in the body, how it effects our day to day lives and what we can do to start truly healing it!
you'll learn:
Follow Jillian @collectiveenergiesfitness on instagram!
This week we're uncovering the subconscious tendency we all have that's making it harder for us to see the good, the opportunity, the possibility....in the face of life's day to day happenings.
Scientists call it The Negativity Bias and we'll be diving in to discuss what it is, why it exists, how it shows up and what we can do to balance out the scales and train our brain away from this tendency. We'll be calling on the work of Rick Hansen, Author of "Just One Thing. He uses Neuroscience to help us make small, approachable changes to train our brains toward mindful action and increased fulfillment.
Topics by Time Stamp:
3:50 What is the Negativity Bias and how did our brains get wired this way to begin with?
7:42 How it shows up in your decision making, risk taking, social tendencies, etc
12:05 1st action Step: Positive Prompts that remind us of the good/neutral that still exists and now to use your senses to seek more truth when triggered.
14:06 Elaboration....Know, then feel and root yourself there for 30 seconds
16:00 Elaboration...Feel then Enjoy it ( increasing implicit memories) The more senses involved, the more neurons that fire together.
18:28 Questions you can ask yourself
20:30 Action Step #2 Remembering our Hidden Generosity. In the moments you just can't take it anymore, focus on what you can give.
24:25 Action Step #3 Stop adding Salt to your Wounds.
30:55 What to do- Think Salt in a Bucket, not salt in a teacup to see the big picture
35:00 Learning how to find the silver lining/ building intrinsic motivation and learning
Links to Resources Discussed in Episode
Rick Hanson's Website
Just One Thing on Amazon
Email Deb at [email protected] for:
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
As we head into the last 90 days of the Year, it's more important than ever to make sure you are supported, grounded and building upon your foundational strength. It's been a rocky year to say the least and we're being called to show our resilience so we can GROW through what we GO through.
In this episode, we talk about the resources available to you- both in how you THINK and VIEW the world.....and what tools you can access to support you along the way ( ie: the lunar calendar, crystals and essential oils.)
Topic by time stamp:
4:30 When you change the way you look at things, the things you look at change
7:07 Excerpt from Self Care Workshop audio-
-what happens when stressed, how to know if it's manifested into other areas of your life...(13:50) the Difference between Selfish and Self Centered (20:00) The difference between service and servitude.
25:30 Kids and the PFC- giving them chances to flex their mental muscles
27:55 The Pilot Story
30:15 Insight into common resistance to that story
31:40 we are all searching for certainty. We need a centered approach to find resiliency and mental fortitude.
32:52 Energetic Support Tools
-Lunar Cycle
10/1-10/8 Full Moon Phase
10/9-10/15 Waning Phase
10/16-10/22 New Moon (a super moon)
10/23-10/30 Waxing Phase
10/31 Full Moon on Halloween!
39:33 Spiritual resources- crystals and oils
39:56 Emeralds: steadiness, balance, harmony ( Heart Chakra)
42:53 Green Mandarin: soothes nervous system, diffuse, apply topically or drink with liquid
44:50 Steadying blend: Anchor from Doterra, encourages balance and bravery
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
This week's episode is a compilation of three social media posts I recorded almost 2 years ago. They give my two cents on the reframes and tools we can use to set ourselves up for success amongst the chaos. Who doesn't want that?
The Topics:
Remaining Strong through Struggle
A ritual you can use when you get stuck
7 morning habits/routine to give you foundational support
Episode by time stamp:
2:50 What strength is and isn't, being willing to feel differently, to sit in discomfort and show gratitude for growth/opportunity.
7:15 Mindfulness can help you through struggle
8:12 Putting yourself in your Future Self- staying aware of the 'plus side"
11:15 FACE it till you make it!
12:00 RECAP
14:10 Ritual for getting Unstuck
15:30 Supplies: sage, box, paper, pen (blue and 1 other color), lighter, music
18:30 Process: pick a private place, write down fears/blocks in non blue ink, recite prayer, read paper strips, cover box and play music, open box and re-write related affirmations in blue ink.
23:45 Shifting energy to present tense belief which leads to problem solving action
24:08 RECAP
25:45 Morning Routine Practices for awareness, intension and self-care
28:20 No more snoozing, morning meditation, water, stretching/movement, EssentialOils, Music/book/podcast, Do these BEFORE checking social media and comparing yourself to others.
34:50 RECAP
38:18 Call To Action: take these ideas and be the rising tide that lifts all ships in your life. You deserve it and the world needs you.
Links to Resources Discussed in this Episode:
Sage (full kit) for Ritual
Song for Liberation (Om Namo Bhagavate by Deva Primal)
Insight Timer App ( deb's profile)
Doterra Essential Oils
Prayer when using Sage to clear energy: email [email protected])
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
This week, I'm diving into one of my favorite books, written by a huge mentor of mine, Kate Northrup.
What we cover in this episode:
Topics by Timestamp:
3:00 background for why this book is needed
5:25 Caviat to this episode: Using Maslow's Hierarchy to know if we're supported enough to take action on this episode's practices.
9:30 Talking Cycles...world is set up on a 24 hour cycle, but women are on a 28 day cycle
12:15 4 phases per cycle: Follicular, Ovulation, Luteal and Menstrual. Each align with Lunar Calendar and seasons of the year.
13:05 Follicutlar: Spring/Waxing Moon/Emergence
14:40 Ovulation: Summer/Full Moon/Visibility
16:52 Luteal: Fall/ Waning Moon/ Culmination
18:03 Menstrual: Winter/New Moon/ Fertile Void
19:35 Macro to Micro- Phases also line up with the 24 hour daily clock when allos us to change the way we spend our time.
20:50 Breakdown of the 24 hour clock by cycle
24:25 The reframe of the 24 hour day
25:45 Making sleep a spiritual practice: benefits and what whats happens when we are sleep deprived.
29:37 Deb's best practices for prioritizing rest ( reverse alarm, wear blue light glasses, make time for meditation. Sleep is rest for the body- meditation is rest for the mind. You need both
36:00 Streamlining your to-do list: Monday hour 1, obligation/delegation matrix, saying no
50:50 The Universe's to-do list- what to do when you feel out of control or at a loss for solution
53:56 overview and good byes
Links to resources we talked about!
Do Less by Kate Northrup
Kate's Website
Blue Light Glasses by BluBlox
Monday Hour 1 by Brook Castillo
The Life Coach School Podcast by Brooke Castillo
Email me [email protected] to get your own PDF's of:
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
This week we are taking a deep dive into one of my favorite mantras for removing obstacles and breaking down what mantras are, how they can benefit you and the ways you can bring them into your own spiritual practice.
2:00 Episode Overview
4:05 Mantras defined ane why they are worth learning about
7:50 Om Gam Ganapataye Namaha - what does it mean?
9:42 Short story of Ganesha by Emma Newlan
13:15 Ganesha symbolism
20:00 How you can get into a 4th state of consciousness
20:45 Activating your Root Chakra
22:00 Benefit Overview
24:20 Ways to bring mantras into your practice
25:05 Significance of 108
27:40 more ways to add mantras into yoru practice
30:15 reminder that mantra track is available for last 8 min of this episode
31:50 Deva Primal's Mantra track ) download below
Resources mentioned in this episode:
Story of Ganesha
Deva Premal's Om Gam Ganapataye Namanha
Crystal Muse Book
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
In today's episode, we're kicking off the school year with some engaging ways to NOT ONLY boost your brain health, but improve and nurture your relationships with friends, family, your partner...there is no limit.
Did you know the body has two ways to respond to life??
We can call on our sympathetic nervous system that sends stress signals throughout the body in the fight, flight, freeze fashion...or we can use our parasympathetic nervous system to send signals of safety, support and centering. One floods brain fuel to the limbic brain and the other sends it to the pre-frontal cortex. Your limbic brain's main goal is to keep you safe....but your pre-frontal cortex can help you problem solve, think critically, show patience, compassion and creativity. And with this high level thinking, you can respond to life with confidence...even when it's stressful!
In this episode, you will learn why NOVELTY is the best way to flood your Pre-Frontal Cortex with fuel and HOW to do that!
2:48 Why Novelty is so important and how its related to yoru stress response
7:10 using Novelty to bring fuel to the PFC
8:40 Novelty Prompts- benign ways to flood the PFC and reroute pathways away from limbic behavior.
9:35 Spacial Prompts
15:10 Non Dominant Hand Prompts
18:32 Sensorial Prompts
22:22 Same But Different Prompts
27:35 Beyond Your Comfort Zone Prompts
34:25 Two games you can play on your own or with fam/friends to boost PFC and connect with your tribe
36:15 Rose, Thorn, Bud- mindfulness and big picture thinking exercise.
41:30 Question Jar- questions you can ask to add insight and learn more about yourself, your friends and family.
Resources
EMAIL DEB at [email protected] for:
Connect with Deb
If you're loving this podcast and want to support Deb so she can keep bringing you fun and informative AD FREE episodes each and every week, consider swinging by Patreon! For as little as 5.00/month you can become a Find Your Freedom contributor and receive behind the scenes goodies and first dibs at episode topic suggestions! THANK YOU, in advance, for your support:)
Sign up for What's Up Weekly Newsletter: Keeping you up to date on new podcasts, meditations, events and resources at Heart Centered You.
Sign up for a FREE Online Angel Card Reading with Deb and get some focus, guidance and support with whatever you're navigating!
The podcast currently has 52 episodes available.