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In this episode of Good Girl Talks, host Sonya Figueiredo dives into the concept of attachment styles and their influence on our relationships. She explains the four main attachment styles—secure, anxious, avoidant, and fearful avoidant—using relatable examples and personal anecdotes. 

You know that magnetic pull toward the person who’s half-in, half-out — the one who texts just enough to keep your nervous system guessing?
Yeah, that’s not fate, babe — that’s your attachment style running the show.

In this soulful, sassy, and science-infused solo episode, Sonya Figueiredo unpacks why smart, capable women keep repeating the same love patterns — and how to finally change the script.
Through stories, body-based tools, and that signature Good Girl Talks honesty, you’ll learn how to:
✨ Spot your attachment triggers in real time
✨ Regulate your body when love feels unsafe
✨ Reclaim your power by becoming your own secure base

This one’s part masterclass, part mirror, and 100% permission slip to stop chasing and start becoming.

👉 Join the free masterclass: 4 Steps to Emotional Intimacy 24 Nov 7PM AEST. 
If you’re listening later, DM @GoodGirlTalksPodcast on Instagram and Sonya will save you a spot for the next one.

🎧 Listen, laugh, maybe cry a little — and remember: you’re not broken, you’re beautifully patterned.

00:00 Introduction and Disclaimer

00:51 Understanding Attachment Styles

07:12 The Four Attachment Styles

08:53 Healing and Rewiring Attachment Patterns

15:30 Practical Steps for Attachment Healing

25:41 Conclusion and Next Steps

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

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Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

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Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

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Empowering Women Through Menopause with Patricia Allens | Good Girls Talks

In this episode of Good Girls Talks, host Sonya Figueiredo chats with Patricia Ellins, a fitness and menopause coach with over 20 years of experience. Patricia sheds light on transitioning from 'good girl' conditioning into embracing strength, vitality, and confidence during menopause. She shares her personal journey and professional insights on how fitness, nutrition, and mindset can help women thrive during this life stage and beyond. Patricia offers practical advice for women to maintain their energy, manage stress, and envision a vibrant future. Discover how to balance fitness and nutrition tailored to menopause and the importance of self-care and mindset in this insightful conversation. Don't miss out on Patricia's valuable tips and strategies for a healthy, empowered life.

You can contact Patricia by hew website: https://patriciaellins.com/guide 

facebook https://www.facebook.com/patriciaoellins

Linkedin: https://www.linkedin.com/in/patriciaellins/

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

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Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

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From Good Girl to Whole Woman: Ariana's Journey of Healing and Authenticity

In this episode of 'The Good Girls Talks,' host Sonya Figueiredo engages in a heartfelt conversation with Ariana, a mindset and burnout coach specializing in working with teachers. Ariana shares her transformative journey, stemming from the deep loss of her mother at age 15 and how it influenced her life decisions, leading her to wear masks to please others. She reveals her struggles with alcoholism and the eventual path to healing and self-compassion. Ariana discusses the importance of authenticity, self-soothing, and gratitude, both in her personal life and coaching practice. This raw and insightful dialogue highlights the enduring impact of trauma, the power of asking for help, and the journey towards leading with love and authenticity.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

Send us a text

In this heartfelt episode of Mindful Transitions – The Good Girl Talks, Sonya sits down with coach and certified image consultant Dawn Stebbing for a raw conversation about resilience, self-worth, and the energy of presence. Dawn shares her early experiences with body shame, an abusive marriage, bulimia, and the breaking-point moment that changed everything—then traces how she rebuilt from the inside out, became a licensed cosmetologist and image expert, and now guides women to align their inner radiance with how they show up in the world.

Expect practical gems: choosing words that uplevel your life, listening to intuition, creating a judgment-free space, and even why your closet might be draining your confidence (and how to fix it). If you’ve ever felt pulled between looking the part and being the part, this episode is your invitation to wholeness.

Connect with Dawn: Facebook @dawnstebbing & LinkedIn https://www.linkedin.com/in/dawnstebbing/

Connect with Sonya: [email protected]

Content note: references to domestic violence and eating disorders.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

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Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

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Take care... and be kind to yourself.

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The Good Girl Talks Podcast assembles a panel of four powerful women: Debbie Jacobs, Regina, Constance, and Miriam, for a conversation on repairing what is broken in relationships, both internal and external. Each woman shares their personal journeys of overcoming challenges through faith, mindset shifts, and self-love. The discussions emphasize aligning with one's true self, setting boundaries, and releasing toxic ties. The women highlight the importance of self-love, faith, resilience, and the power of sisterhood in personal transformation. The episode concludes with advice for younger women on self-love, authenticity, and seeking help when needed.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Website: https://mindfultransition.coach/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

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What happens when a child raises her hand to speak... and someone gently pushes it down?

In this deeply personal episode of Mindful Transitions, I reflect on a powerful moment at Reconciliation Day that cracked somethin open inside me - a moment not on stage, but in the crowd. a five-year-old girl. A mother's quiet hush. And a legacy of silence that too many of us inherit without knowing. 

I explore the hidden curriculum passed through generations - where silence is mistaken for safety, manners become masks, and a child's voice is shaped before it even find its form.

Through storytelling, lived experience, and cultural insight, the episode invites listeners to reflect on their own voice, their parenting, and the silent scripts we carry from our ancestors. Whether you're raising children or healing your inner one, Hush is a call to notice... and to choose differently. 

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

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Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

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Take care... and be kind to yourself.

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What if the voice you've been told to silence is the one that holds your greatest power? 

In this episode of Mindful Transitions, I'm diving deep into the underestimated brilliance of intuition - especially for women navigating leadership, transitions, and high-performance spaces. You'll hear my personal story of how ignoring it changed everything. 

We'll explore: 

1. The neuroscience behind intuitive decision-making
2. Why feminine energy is a leadership asset, not a liability
3. Real-world stories where intuition saved the day
4. Daily practices to reconnect with your inner knowing

Whether you're running a boardroom, a household, or both - you intuition isn't soft, it's strategic. It's time to stop second-guessing yourself and start leading from within.

Press play, and let's rebuild trust with the whisper you've been told to ignore. 

Connect with me on LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

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You're doing it all - the career, the caregiving, the constant juggling - and from the outside, it looks like you've got it together. But on the inside? You're exhausted, overwhelmed, and wondering when you get to matter. 

In this bold and soulful episode, I peel back the layers of Superwoman Syndrome - the unspoken pressure to perform, please, and prove - and I share my own story of success, burnout, and deep healing. 

You'll explore:

• The warning signs you've been ignoring.
• Why burnout doesn't always look like collapse.
• How masculine and feminine energies show up in your leadership.
• The legacy of female conditioning and how to break the cycle. 
• A new blueprint for power rooted in intuition, boundaries, and alignment. 

If you're tired of holding it all together and ready to hold yourself, this episode is your invitation to exhale. 

Follow Mindful Transitions on Spotify for more soul-stirring conversations that help you navigate change with clarity and courage.

Want to connect or continue the conversation? You can find me on LinkedIn: https://www.linkedin.com/in/sonya-figueiredo-075619330/

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

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In this raw and powerful episode, Sonya Figueiredo invites you into a personal lightbulb moment - one that uncovered the hidden spells we carry from childhood and the deep conditioning that keeps us playing small.

Through heartfelt storytelling, Sonya explores how tribal patterns, inner child wounds, and survival strategies shape the ways we shrink, hide, and silence our true selves. She shared a vulnerable childhood memory that planted the belief that safety comes from staying small - and the journey of unlearning, reframing, and stepping into her full light.

This episode also invites listeners to reflect on their own inner voices - the ones that were once designed to protect but now hold them back - and offers a powerful reframe: You don't have to exile those parts of you. You can meet them with compassion and lead with your true self. 

If you've ever gelt afraid to be seen, judged for shining too brightly, or trapped in expectations that aren't your own, this conversation is for you. 

If this episode spoke to you, make sure to subscribe to Mindful Transitions for more real, raw conversations about healing and growth.

You're also invited to join the Mindful Transitions Facebook group https://www.facebook.com/profile.php?id=61566841704275  - a safe space to connect, message me directly, and continue your journey I'd love to see you there. 

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

Send us a text

In this deeply personal episode of Mindful Transitions, I peels back the layers of identity I wore for decades - loyal daughter, perfect wife, high-achieving professional, ever-present mother - I share the quiet reckoning that led me back to myself. With raw honesty and a touch of sass, I explore how the roles women are taught to play can become cages, and what it truly takes to let them go. If you've ever looked in the mirror and wondered where you went, this one's for you. Reflective, relatable, and powerful - this is your permission to drop the mask and reclaim your name. 

Subscribe for more episodes, like this.

https://www.facebook.com/profile.php?id=61566841704275https://mindfultransition.coach/

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.