The Good Space with Francesca Phillips

If you’ve ever felt the pressure to succeed in the corporate world, as a parent, and struggle with self-neglect then this episode is for you. Katie McDonald, the founder of b.nourished, found early success as a high-performance corporate executive, followed by the intense responsibilities of motherhood, chronic self-neglect led Katie to the depths of overwhelm, depression, and illness. 

Viewing self-care as a key to success rather than an obstacle, Katie has curated the proven practices of b.nourished through decades of self-study, speaking, and concierge coaching engagements. Katie and b.nourished are a testament to how, with intentionality and mindfulness, peace-of-mind and productivity can actually go hand in hand. Featured in Huffington Post, Dwell, and more, Katie includes Brown University Center for Entrepreneurship, Eileen Fisher, Facebook among many others as her clients.


We talk about…

[2:16] Katie's story - Productivity vs. Self-care

[6:12] How having over a cup of tea alone will help repair your relationship with yourself

[9:49] Giving yourself permission to slow down and to make time to practice self-care

[13:21] How to create space in our mind finding habits in feeling overwhelmed

[17:08] Why we are suffering from too-muchness

[22:47] Comparing ourselves to our previous selves instead of others

[24:58] Eliminate guilt for nourishing ourselves

[29:37] The truth about loving ourselves

[32:48] Replacing judgment with curiosity in yourself

[35:18] Reactivity is an indulgent habit

[36:57] Katie's book recommendations


QUOTES

“Parent yourself through the overwhelm and say it’s okay, I’ve got this and I’m going to choose what requires and demands my attention, what I give my attention to…” - Katie

“Choose consistency over perfection.” - Katie

“We are human beings and this body needs maintenance.” - Katie


THIS WEEK’S INTENTION

I love myself fully and allow that love to expand to everyone around me.


WRITING PROMPT

How might I be neglecting my mental and physical wellbeing? What ways can I nourish myself this week?


RESOURCES AND LINKS:

Join our private Facebook group here

Order our productivity eBook

DM me with thoughts or questions on Instagram

The Gap and The Gain* by Dan Sullivan

Deep Work* by Cal Newport

Learn more about Katie’s work at bnourished.com

Do you have a spiritual or mindfulness problem that you want me to unpack on an upcoming The Good Space episode? Or an awesome manifesting moment you want to share? Leave a voicemail right now at (917) 719-0867


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This episode is meant to be a soothing reminder of how powerful your thoughts are. For getting in vibrational alignment and manifesting your desires. Anytime you’re feeling discouraged or misaligned energetically play this episode to get you back into a better flow. Most of what I’m sharing today will be quotes from Dr. Wayne Dyer's speeches and Joe Dispenza’s book, Becoming Supernatural.

RESOURCES AND LINKS:

Order our productivity eBook

Create a life-changing morning routine with our free guide: Download it here 

Learn more about Dr. Wayne Dyer

Becoming Supernatural* by Dr. Joe Dispensa

DM me with thoughts or questions on Instagram

Join our private Facebook group here

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THIS WEEK’S INTENTION

I expand my understanding of the present and allow abundant space for new experiences and emotions.

THIS WEEK’S WRITING PROMPT

Make a list of what you think about when you first wake up or throughout the day. Are they mostly familiar emotions and experiences? How can you make space for the unknown?

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Today, we’re excited to welcome Deirdre Fay, author of Becoming Safely Embodied: A Guide to Organize Your Mind, Body and Heart to Feel Secure in the World. Deirdre's message resonates deeply with those who may look successful on the surface, but internally they may be plagued with shame, anxiety, distress, depression, wondering why they’re stuck in these repeating patterns.

With decades of experience as a psychotherapist and educator, Deirdre brings together modern neurobiology and ancient wisdom into a practice of what she calls “becoming safely embodied.” Experts in the field have described her practical methods as a “radically positive approach to healing trauma” and a way for people to “get better faster.”

We talk about…

[2:26] - Deirdre's story and the start of her practice

[6:45] - What is trauma?

[11:08] - Creating an internal experience of safety and nurturance

[14:17] - What is the transformational model?

[18:06] - Steps you can take to start trusting yourself

[23:32] - How to feel the better energy you want to step into

[28:21] - Why shame is an attachment wound and how to transform it

QUOTES

“Life is meant to disrupt and transform us… life is meant to trigger us so we can become who we are meant to be.” - Deirdre

THIS WEEK’S INTENTION

I am safe within myself and express myself radiantly everywhere I go.

WRITING PROMPT

What are two things I can do this week to show love to myself? To feel nurtured and healed of any shame I may be feeling?

RESOURCES AND LINKS:

Order our productivity eBook

DM me with thoughts or questions on Instagram

Becoming Safely Embodied: A Guide to Organize Your Mind, Body and Heart to Feel Secure in the World* by Deirdre Fay

Attachment-Based Yoga & Meditation for Trauma Recovery: Simple, Safe, and Effective Practices for Therapy* by Deirdre Fay

Learn more about Deirdre’s work on dfay.com

Follow Deirdre on Instagram @dfaypics

Follow Deirdre on Twitter @defay

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Do you have a spiritual or mindfulness problem that you want me to unpack on an upcoming The Good Space episode? Or an awesome manifesting moment you want to share? Leave a voicemail right now at (917) 719-0867

Join our private Facebook group here

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FOR FULL SHOW NOTES: Click here

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The term, conspirituality, entered my radar from a Los Angeles Times article about California’s yoga and wellness community having a QAnon problem which tripped my insatiable curiosity wire. Why would a community that represents connection, love, and acceptance adopt an ideology opposite to that? What’s the human behavior aspect behind that? 

I want to talk about conspirituality as a foundational whole, not about specific ideologies that grow from it per se, and am sharing what I found. Most of this episode will dive into the human behavior aspect and at the end, I’ll share some action ideas. As a disclaimer: This article isn’t here to place shame or cause division.

RESOURCES AND LINKS:

Order our productivity eBook

Article in the Journal of Contemporary Religion by Charlotte Ward and David Voas

2015 article written by Egil Apsrem and Asbjorn Dyrendal

Three rules of conspiracism by Cult dynamics researcher and co-host of the Conspirituality podcast, Matthew Remski

Julie Evans suggests four questions to ask yourself when faced with new information

DM me with thoughts or questions on Instagram

Join our club on Clubhouse!

Join our private Facebook group here

Want a life-changing morning routine? Download it free here 

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FOR FULL SHOW NOTES: Click Here

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THIS WEEK’S INTENTION

I stay positively planted in the present and embrace both the socratic and ecstatic part of my being.

THIS WEEK’S WRITING PROMPT

What ideologies or practices have I felt uncomfortable with? After hearing more about conspirituality is it that I’m afraid? Or they truly don’t feel right?

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Today’s guest is Annie Bowles. She’s the founder of Sugarfree Media & host of the News Du Jour podcast. She graduated from American University in Washington DC after interning in both the Senate and the House of Representatives on Capitol Hill. Coming home to the heartland, she grappled with the need to pull women into the political landscape as well as the lack of reliable news and news geared towards young women. She made it her mission to help fill those needs and never looked back. Let’s not be afraid to speak our truth and to stop sugar-coating everything we say.

We talk about…

[1:54] - Annie’s mission in media

[4:12] - Let’s stop sugar-coating everything

[7:55] - Dealing with ignorance

[11:44] - How Annie process the news

[17:20] - Covering politics, fact vs. opinion

[21:35] - Surrendering to the truth

[25:36] - Actionable steps to speaking your truth

[30:13] - Annie’s book recommendations

QUOTES

“I love feedback. I like to know where my blindspots are because how else are we going to get better?” - Annie

“Not everyone is going to be ready for a productive conversation about anything.” - Annie

THIS WEEK’S INTENTION

I embrace who I am and know not everyone will agree with me. I allow myself to show up fully and say the truth with kindness.

WRITING PROMPT

Am I allowing myself to speak freely without pre-editing or judging? If not, what do I want to say right now?

RESOURCES AND LINKS:

Order our productivity eBook

DM me with thoughts or questions on Instagram

Black Wall Street 100* by Hannibal B Johnson

Read Sugar-Free Media on sugarfreemedia.co

Listen to the News Du Jour podcast

Follow Sugar-Free Media on Instagram @sugarfreemedia.co

Follow Sugar-Free Media on Twitter @sugarfree_media

Follow Sugar-Free Media on Tiktok @sugarfreemedia

_________

Do you have a spiritual or mindfulness problem that you want me to unpack on an upcoming The Good Space episode? Or an awesome manifesting moment you want to share? Leave a voicemail right now at (917) 719-0867

Join our private Facebook group here

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FOR FULL SHOW NOTES: Click here

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Let’s talk about how to structure your days for deep work so you can create meaningful things on a consistent basis. Deep work is what it takes to produce streams of articles, books, or coming up with new ideas. Yet our world very much rewards shallow, aka less valuable, work. Things like attending meetings, answering emails, attending more meetings, posting on social media, and more. Make sure you listen to this whole episode to find out if you must quit social media to do deep work.

RESOURCES AND LINKS:

Order our productivity eBook

Deep Work* by Cal Newport

Quit social media TedTalk by Cal Newport

Writer and entrepreneur, Doug Neill breaks down how he structures his day for deep work

DM me with thoughts or questions on Instagram

Join our club on Clubhouse!

Join our private Facebook group here

Want a life-changing morning routine? Download it free here 

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FOR FULL SHOW NOTES: Click Here

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THIS WEEK’S INTENTION

I cherish creating meaningful work with clarity and focus

THIS WEEK’S WRITING PROMPT

What meaningful work do I feel my spirit telling me to create? What habit or mindset in my life may be stopping me from focusing on doing deep work?

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Today’s guest is Kellina Powell, a young entrepreneur who loves to help people in their personal growth and educate people in the deaf community. She is a hard-of-hearing person and became deaf at the age of 4. Kellina recently graduated with her psychology degree and is now starting her own online coaching business. She is currently finishing her highly anticipated book. Kellina coaches people in the deaf community and parents with children who are deaf to help them navigate what it’s like to be in that community.

We talk about…

• [3:36] - Kellina’s mission
• [6:19] - Kellina’s story
• [9:41] - Ways to support a deaf loved one
• [11:21] - Ways for self-expression
• [15:52] - Common misconceptions about the deaf community
• [21:04] - Ways the hearing and deaf communities can effectively communicate

QUOTES

I always tell them, look at what you are grateful for. - Kellina

How can we improve from the past? How can we move on from the past? - Kellina

You just never know who is listening to your voice. Your voice matters because [many] people who are deaf don’t have a voice… Be grateful for your voice. - Kellina

THIS WEEK’S INTENTION

I celebrate and have reverence for all life and keep my energy open to receive abundance in many forms.

WRITING PROMPT

Are there ways I can be more active in my community? Who in my world needs extra love and support right now?

RESOURCES AND LINKS:

Order our productivity eBook

DM me with thoughts or questions on Instagram

Deep Work* by Cal Newport

Connect with Kellina on Linkedin

Follow Kellina on Twitter @CutieKellina

Follow Kellina on Instagram @deafbossqueen

_________

Do you have a spiritual or mindfulness problem that you want me to unpack on an upcoming The Good Space episode? Or an awesome manifesting moment you want to share? Leave a voicemail right now at (917) 719-0867

Join our private Facebook group here

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FOR FULL SHOW NOTES: Click here

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LET’S STAY CONNECTED

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Today I want to talk about the social anxiety a lot of people may be feeling right now as the world starts to open up more. I compiled some tips for coping with social anxiety post-covid. After a year and a half of socializing with Netflix or virtually over Zoom it can feel like a shock to the system being in person again. It can also feel like there’s pressure to push ourselves into too much socialization.  It’s important to acknowledge and accept the experiences and emotions that have resulted. We must learn to listen to what our bodies tell us and give ourselves the grace or nudge we need to heal. We have a great opportunity to practice listening, empathy, and self-soothing.

RESOURCES AND LINKS:

Order our productivity eBook

Headspace - meditation app

DM me with thoughts or questions on Instagram

Join our club on Clubhouse!

Join our private Facebook group here

Want a life-changing morning routine? Download it free here 

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FOR FULL SHOW NOTES: Click Here

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THIS WEEK’S INTENTION

I am confident and capable of handling any and all situations that come my way.

THIS WEEK’S WRITING PROMPT

What kind of anxiety am I experiencing lately? How can I better self-soothe and support myself as I transition in my life?

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LET’S STAY CONNECTED

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Content Warnings: General discussions of sexual abuse and violence against children. Please check the show notes for more detailed descriptions and take care of yourself.

Today, we are going to speak with Rosalia Rivera, a consent educator, abuse prevention specialist, sexual literacy advocate, speaker, and founder of Consent Parenting. She is someone who helps busy parents go from fearful and anxious to confident and empowered about teaching their kids about body safety boundaries and consent to prevent sexual abuse. She is also the host of the AboutCONSENT podcast. Rosalia is on a mission to end child sexual abuse, dismantle shame and help survivors heal and become thrivers.

We talk about…

• [4:13] - About Rosalia’s work
• [8:29] - Taking back strength from trauma
• [13:33] - Understanding statistics of abuse
• [22:25] - Perpetuation of abuse in media
• [26:24] - Ways survivors cope
• [32:38] - Adults identifying sexual values
• [42:47] - How parents can educate their kids
• [50:47] - Rosalia’s book recs

QUOTES

“So there’s mental boundaries, physical boundaries, sexual boundaries, spiritual boundaries and we get to say what those boundaries are. So when we're teaching that to kids, we need to know what those are for ourselves.” - Rosalia

“Sexuality is such a powerful force, that is part of our humanity that we need to reclaim and it actually gives you so much more power in all other areas of your life. It's almost like reclaiming a part of yourself that you had pushed away and you can now welcome back in and integrate into your whole self.” - Rosalia

THIS WEEK’S INTENTION

I am empowered to create and set boundaries with full love and total ease.

RESOURCES AND LINKS:

Order our productivity eBook
DM me with thoughts or questions on Instagram

Sex Positive Talks to Have with Kids* by Melissa Pintor Carnagey
Sexploitation* by Cindy Pierce
Conversations With A Pedophile* by Amy Hammel-Zabin

Listen to AboutCONSENT podcast by Rosalia Rivera
Learn more about Rosalia’s work at consentparenting.com
Follow Rosalia on Instagram @consentparenting

_________

Do you have a spiritual or mindfulness problem that you want me to unpack on an upcoming The Good Space episode? Or an awesome manifesting moment you want to share? Leave a voicemail right now at (917) 719-0867

Join our private Facebook group here

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FOR FULL SHOW NOTES: Click here

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LET’S STAY CONNECTED

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NEW EPISODE EVERY TUESDAY

For the last month, I’ve been working 40+ hours for a big copywriting client while also keeping up with the weekly podcast and emails. I’m not gonna lie that at times, I feel overloaded. If you’re feeling like this too where life can feel heavy and you’re not sure when you’ll come up for air please know you’re not alone.

I’m not going to tell you to buckle up and press the gas pedal. Many of us have been conditioned to believe the only way to survive in the world is by adopting this fast-paced, constant doing mentality. What if I told you you’re more likely to succeed and thrive if you did nothing more? That allowing time for boredom holds more value than almost anything else you can do in the day. That is the permission slip I want to give you in this episode. Prioritize doing nothing and don’t feel like every second needs to be productive or active.

RESOURCES AND LINKS:
Order our productivity eBook

Books:
Deep Work* by Cal Newport

DM me with thoughts or questions on Instagram
Join our club on Clubhouse!

Join our private Facebook group here
Want a life-changing morning routine? Download it free here 

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FOR FULL SHOW NOTES: Click Here

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THIS WEEK’S INTENTION

I embrace the being side of my spirit and give it the room and space it deserves in my life.

THIS WEEK’S WRITING PROMPT

What feels forced in my life? What feels more flow-y? How can I make life feel more effortless?

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LET’S STAY CONNECTED
Subscribe: Apple, Spotify, Stitcher
Follow us on Instagram: click here
Get free weekly emails on spirituality: click here
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NEW EPISODE EVERY TUESDAY

*This is an affiliate link that helps support the podcast at no extra cost to you!