Send us Fan Mail

Before stepping into a mindful pause for the rest of the year, I’m offering this practice on letting go—the quiet practice of easing our grip on what was, what could’ve been, and who we think we’re supposed to be.

This meditation invites you to settle, breathe, soften, and trust the natural flow of things. A practice for entering the holidays with a little less weight, a little more space, and a lot more kindness toward yourself.

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

If you’re a Highly Sensitive Person (HSP)—or love one—this conversation is a deep exhale. Todd Smith, founder of True Inner Freedom and a longtime facilitator of Byron Katie’s The Work, joins Melissa to unpack what “living with an open heart” actually looks like when life gets complicated: relationships, conflict, people-pleasing, and the comparing mind. We explore Todd’s three pillars of stress management for HSPs (understanding the trait, outer work/boundaries, and inner work), how The Work turns sticky stories into spaciousness, and why transcendental meditation has been his twice-daily reset since childhood. We also touch on HSP overlaps with ADHD and rejection sensitivity dysphoria, leadership strengths like empathy and systems-level thinking, and the myth that sensitivity equals fragility. If you’re ready to move from overthinking to inner freedom—this one’s for you.

What you’ll learn

• The HSP basics (15–20% of people): depth of processing, empathy, sensory sensitivity, and why overwhelm happens
• Todd’s 3-pillar stress framework for HSPs:
  1. Understand the trait (drop self-judgment; claim your strengths)
  2. Outer work (sleep, nourishment, boundaries that are kind and clear)
  3. Inner work (question stressful thoughts with The Work; find space inside even when nothing outside changes)
• A gentle walkthrough of The Work of Byron Katie (the four questions + turnarounds) and how to keep the “stuck” part of you safe while you inquire
• Moving from conflict-avoidant to creatively resourced (why arguing with reality doubles your stress)
• People-pleasing vs. integrity (how to say no without abandoning yourself)
• Meditation as a daily “reset” and why awareness widens when attachment loosens
• HSP leadership superpowers: deep listening, pattern-spotting, and bringing opposites together

Resources & links

• Todd’s podcast: Stress Management for Highly Sensitive People (search “HSP” in your podcast app)
• HSP Stress Test (Todd): trueinnerfreedom.com (look for “HSP Stress Test”)
• The Work by Byron Katie: the four questions + worksheets (official site)
• Dr. Elaine Aron’s books on Highly Sensitive People (foundational research)
• Quote referenced: Jack Kornfield, After the Ecstasy, the Laundry

About Todd Smith
Todd Smith is the founder of True Inner Freedom, a longtime facilitator of The Work of Byron Katie, and a lifelong meditator. He helps highly sensitive people move beyond fear, people-pleasing, and overthinking to confidence, clarity, and connection.

Spread the word

If this episode helped, share it with one HSP in your life. Subscribe, rate, and review on Apple/Spotify so more folks can find the show.

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

What if the fastest way to shift your mood, your mind, and your entire state… was already built into your body?

In this 40-minute guided breathwork session that Melissa recorded Live on Instagram with The Shift, I take you through a fun, surprisingly powerful introduction to breath shapes—triangle, circle, and square—each designed to support your nervous system in a unique way.

This is not your typical breathwork session. You’ll get a dose of neuroscience, a splash of irreverent humor, and most importantly—a grounded, embodied experience that meets you where you are.

Whether you’re a floating head, a busy professional, or someone just looking to feel more human today, this session is for you.

🌀 What You’ll Experience

• Triangle breath: the superhero cape you didn’t know you needed
• Circular breath: the energy loop that loosens what’s stuck and lets it flow
• Square breath: the structured calm your mind has been begging for
• Moments of pause to reset, reflect, and return to presence
• Somatic coaching to help you feel more, not force more

🧠 Why It Works

I break down the science of conscious breathing and how different rhythms affect your autonomic nervous system—helping you move between stress, rest, and energy states with intention. It's a crash course in interoception, nervous system regulation, and the radical act of coming home to your body.

💬 Favorite Quotes from the Session

📅 Originally Recorded: September 2, 2025

🎧 Length: ~40 minutes
🎙️ Host: @thefullymindful
🎥 Presented by: @theshift.official

Catch the video replay on:
🔗 Instagram: @theshift.official
🔗 YouTube:

• IG - @theshift.com.official
• Facebook - @theshiftofficial
• YouTube - @theshift.official
• LinkedIn - @theshiftofficial
• TikTok: @theshiftofficial

THANK YOU Michael Mollura for letting us use and vibe to your amazing music! 

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

What if your most important growth edge isn’t in your mindset, emotions, or even your body—but in a deeper part of you that craves connection, purpose, and joy? In this conversation, executive coach and author Jules Kuroda shares the heart of her book The Innate Self: You Are More Than Your Mind, Body, and Emotions. Drawing on a career across academia, nonprofits, startups, and corporate life—with leaders from 50+ countries—Jules noticed the same exhale at the end of coaching sessions: “But what’s it all for?”

We talk about the post-COVID hunger for meaning at work, why doom-scrolling and busyness numb the very thing we’re seeking, and how to build the 8 characteristics of the innate self in everyday life. Expect practical tools, zero dogma, and stories—from refugee resettlement to boardrooms—that remind us how deeply we’re wired for connection. If you’ve felt stuck, restless, or simply curious about what lives beneath the surface of your busy life, this one’s for you.

Guest: Jules Kuroda — executive coach, author, creator of The Innate Self framework.
Find Jules: theinnateself.com • Book: The Innate Self (Amazon)

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

This one is personal.

Ellen Sutherland is a recently retired social worker with 37 years of continuous recovery. Along with long-term recovery, we share the common experience of having ADHD. We talk about what alcohol and cocaine “solved” at first, how shame kept both of us stuck for years, and the unexpected freedom that came with getting honest, finding community, and finally discovering that elusive pause.

Ellen shares:

• Growing up fast in a big, high-achieving family—and feeling like “the nothing” kid
• Why substances worked…until they didn’t, and how cocaine sped everything up
• Getting sober while working in schools (and the dissonance of sending kids to 12-step while partying on weekends)
• The 12-step tools that still anchor her: honesty, openness, willingness—and pausing when agitated or doubtful
• ADHD late diagnosis, the relief of language, and why medication became an act of kindness
• Divorce, codependency, single parenting in recovery, and rebuilding a life that fits
• Sponsoring women and the joy of giving "it" away
• Caring for a sister with autism and ADHD—and advocating until she could truly thrive

If you’re navigating ADHD, addiction, or both—or you love someone who is—this conversation is a reminder: you don’t have to do it alone, and there’s nothing to be ashamed of. Community, tools, and hope exist. One day at a time is still a beautiful way to live.

Resources mentioned

• Alcoholics Anonymous (meetings everywhere; free)
• ADDitude (A.D.D.itude) magazine & newsletter for ADHD education and community
• Local therapy/support groups for ADHD and substance use (check your area)

If this episode resonates

Share it with someone who needs to hear it. Leave a quick rating/review so others can find The Fully Mindful. And if you’re curious about mindfulness, breathwork, or somatic coaching with me, you can always reach me—links in the show notes.

Thanks for listening—and for being human with us.

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

What if your breath could heal your deepest wounds and reconnect you with your truest self? In this transformative conversation, host Melissa welcomes Anthony Abagnano, founder of Alchemy of Breath and author of the newly released book "Outer Chaos, Inner Calm," for a profound exploration of how breathwork can reshape our relationship with trauma, presence, and authentic living.

Anthony shares his journey from being an eight-year-old outsider in an English boarding school to discovering the transformative power of breath through an unexpected childhood experience. This early awakening revealed a "still point" of peace amid his isolation—a foundation that would later inform his life's work helping others find their way home to themselves.

The conversation delves deep into our collective misunderstanding of trauma. Rather than merely developing coping mechanisms, Anthony advocates for true resolution through conscious connected breathing—a technique that creates communication between our conscious mind, subconscious patterns, and what many call a higher power. "Most breath workers do make up all kinds of different breath patterns," Anthony explains, "but remembering to breathe is half the job." This simple yet profound insight underscores how reconnection with our breath can transform our entire experience of life.

Perhaps most compelling is Anthony's gentle challenge to those who believe they haven't experienced trauma. With compassion and wisdom, he suggests that claiming to be trauma-free often indicates dissociation rather than absence. From birth experiences to witnessing others' suffering, trauma shapes us in ways we rarely recognize. By becoming "detectives of our own experience" and exploring our lives in seven-year increments, we can uncover how past events influence our present behaviors.

The episode concludes with a beautiful conversation on belonging. Anthony points out that "belonging" contains "be longing"—suggesting that our state of longing, though uncomfortable, is worthy of exploration. When we can witness our longing rather than frantically trying to satisfy it, we gain agency and avoid attaching ourselves to destructive habits out of desperation to fit in.

Ready to transform your relationship with breath and discover what lies beyond the chaos? Join us for this life-changing conversation, and consider attending one of Anthony's free Sunday breathwork sessions through Alchemy of Breath's "Breathe the World" initiative. Your journey back to yourself may begin with just one conscious breath.

More about Anthony and his work:

https://alchemyofbreath.com

Outer Chaos, Inner Calm

Free Sunday Breathwork Sessions

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

In this episode of The Fully Mindful, I’m joined by Andrea Epting, a trauma and addiction recovery expert, to dive deep into the intersection of neurodivergence, addiction, and how these challenges uniquely manifest in women. Andrea, who works with individuals navigating trauma and neurodivergence, sheds light on how ADHD is often misdiagnosed in women, with many only receiving a diagnosis later in life due to hormonal shifts.

We explore how ADHD shows up differently for women—particularly in how mental hyperactivity manifests and how it is often mistaken for anxiety or depression. Andrea also discusses the power of self-awareness and community in the healing process, emphasizing the importance of recognizing your neurodivergent brain as a strength, especially when navigating addiction and recovery.

We talk about the impact of EMDR (Eye Movement Desensitization and Reprocessing), somatic practices, and how we can use these tools to heal from trauma and integrate self-compassion. Additionally, Andrea shares her work at her nonprofit Heads Up Guidance Services (HUGS) in Savannah, Georgia, which provides accessible behavioral health counseling through volunteer professionals, and the release of her Plan to Recover Mini Journal—a resource designed to help individuals automate healthy habits and track their recovery journey.

Whether you are dealing with addiction, neurodivergence, or trauma—or all three—this episode provides hope, tools, and encouragement to continue your healing journey.

Links Mentioned:

• Plan to Recover Mini Journal on Amazon: Plan to Recover Journal
• Direct Impact Podcast: Direct Impact Podcast
• Heads Up Guidance Services (HUGS): Heads Up Savannah
• Resolve Strategies Inc.: Resolve Strategies Inc.

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

This week on The Fully Mindful, Melissa sits down with the incomparable Brenda Sarai Zuniga—a mindfulness coach, comedian, motivational speaker, and the vibrant force behind Getting Mental, the podcast and one-woman show that proves healing doesn’t have to be heavy.

From immigrating to the U.S. as a baby and growing up in 15 different homes, to getting diagnosed with ADHD at 25 and turning it into her superpower, Brenda shares how her journey shaped her work—and how she now helps others feel seen, understood, and empowered.

We go deep into:

• ✨ How mindfulness and self-compassion saved her life
• 🎤 Her one-woman comedy musical about mental health (yes, it’s brilliant)
• 🧠 Why ADHD is her secret weapon—and how she teaches others to harness it
• 😂 How humor breaks down stigma and makes mental health accessible
• 💡 Her upcoming course to help people reconnect with their inner child
• 💛 What it means to truly belong, even when you’ve felt like an outsider

We also laugh a lot, geek out over White Lotus, and talk about the power of performing, purpose, and creative breakthroughs.

Don’t miss this one—it’s honest, uplifting, and packed with insight, especially if you’ve ever felt “different,” struggled with self-worth, or wondered how to turn your pain into purpose.

📲 Connect with Brenda:

• Instagram: @officialbrendaz
• Website: www.brendasaraizuniga.com

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

What do Arctic Alaska, tribal law, trauma-informed yoga, and sober running have in common? Dawn Winalski. In this episode of The Fully Mindful, Dawn—attorney, consultant, yoga teacher, and long-distance runner in recovery—shares her inspiring path from growing up in the shadow of a contentious custody battle to becoming a fierce advocate for Indigenous communities and a champion for mental health in the legal profession.

We dive into how running in the Arctic helped her manage stress, how sobriety became a turning point, and how she found purpose through community, movement, and service. From courtroom to recovery, from isolation to connection, Dawn's story reminds us that healing can happen when we listen to the body, follow the breadcrumbs, and keep showing up, mile after mile.

Find out more about Dawn:

Website: https://www.winalskiconsulting.com

Instagram: Winalski Consulting

Find out more about Go the Distance:

Website: https://www.gtdgothedistance.org

Instagram: GTDGotheDistance

Find out more about She Recovers:

Website: https://sherecovers.org

Instagram: SheRecoversFoundation

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.

Send us Fan Mail

What happens when a student with undiagnosed dyslexia and deafness grows up to become the kind of teacher who makes every child feel seen, supported, and celebrated?

In this heartfelt and eye-opening episode of The Fully Mindful, host Melissa Chureau sits down with second-grade teacher and literacy advocate Jill Rebholz to talk about what it means to truly support kids with learning differences—not just on paper, but in real life.

Jill shares her personal story of navigating school in the 1970s without a diagnosis, the powerful role of mentors and family in shaping her path, and how her own neurodivergence informs the way she shows up for students today. With honesty, humor, and deep wisdom, she talks about:

• Living with dyslexia and unilateral deafness in a world that didn’t yet have the language for either
• The impact of early advocacy—and missed diagnoses
• How she brings compassion, humor, and honesty into the classroom
• Creating safe, empowering spaces like her “Lunch Bunch” for dyslexic students
• Why labels can be both limiting and liberating
• How to advocate for your child with learning differences
• What she hopes to see shift in education—and what’s already giving her hope

Whether you’re a parent, educator, or someone who's ever felt like you learn differently, this episode offers validation, insight, and a deep reminder that intelligence and worth aren’t measured by grades or test scores.

Because when kids are believed in, everything changes.

Join the Fully Mindful Community: ✨ Subscribe & Review: If you enjoyed this episode, please leave us a review on Apple Podcasts or Spotify—it helps others find the show!
✨ Stay Connected: Follow @the_fully_mindful on Instagram for mindfulness tips, breathwork insights, and more!
✨ Free Breathwork Sessions: Email me at [email protected] to get signed up for your first session for free of my monthly Unwind Your Mind session.