The Intention Sessions Podcast

Corene and I met a few years ago in Los Angeles and quickly became friends.

I admired the work that Corene was doing on her Mommy Hour Podcast and wanted her to talk to us about why mothers need advocates, how they’re struggling, what the pandemic has been like and where we go from here.

I love what she has to share on all of these topics.  And – it really comes down to the importance of connection to ourselves.  So, whether you are a mom or not, this episode is very much about being on our own side, being centred and from that place really showing up for the people in our lives – whether they’re our kids, partners, friends, fellow parents or anyone else who may cross our path.  Whether she meant to our not, she gives us a great lesson in intentional living and parenting.

The last part of this interview is raw, deeply heartfelt and very important.  We talk about how Corene feels right now about raising black boys.  She shares her own journey, people’s diverse racial experiences, her fears and her hopes.  We also talk about how kids of all backgrounds can step up to create a real difference moving forward.  Honestly, this is a must listen.

Key Takeaways:

(00:50)            Corene’s bio

(03:17)            How Corene became inspired to become an advocate for moms

(08:12)            Instead of suffering in silence, the importance of talking to each other

(10:22)            When did moms become disconnected from joy and what to do about it

(14:05)            Letting our kids see us in the process of being very human

(16:30)            Let’s talk about pandemic parenting and what has been learned

(19:15)            Our phones, distractions and paying attention to our kids

(22:20)            The importance of consistent self-care & nurturing

(25:50)            Connecting to joy

(30:38)            Looking ahead to navigating September

(35:45)            Corene’s heartfelt and candid sharing about mothering black boys

(49:08)            When can kids of all backgrounds do to create change

(52:54)            Corene offers her biggest hopes for this next generation

Mentioned in This Episode:

Mommy Hour

More About This Guest:

Corene Lavhan is the host a podcast and YouTube channel called Mommy Hour. She started building her platform 3 years into motherhood realizing that the key to healing is sharing journeys with each other. Each story of transparency comforts other moms and puts a stop to feeling alone in the world that judges mothers so harshly. Corene believes that it is important to continue to have dialogue that will heal and inspire moms to be the best versions of themselves.

Instagram:      @corene.lavhan

YouTube:         Mommy Hour

As we head back to school this September, I wanted us to hear from an educator about what is going on right now and how we can intentionally prepare for our best possible re-integration.

When I thought about who I could reach out to, Amy immediately came to mind.  She has been a dear friend since Grade 7 (!).  She is a parent of 3 and she has been an educator for 21 years.  She is a compassionate person and she is well-positioned to look at this situation from multiple perspectives. She is also an innovative and creative thinker who always puts students’ growth and a strong sense of community first.  I was curious to hear her opinions and find out what insights she could offer us as we navigate a September like no other.

She shares her insights on what has been going on in the ‘classroom’ and how we can intentionally navigate as we move forward.  She also offers great tools on helping kids to talk about their feelings and prepare for coming months.  This a great episode for all of us in terms of exploring our most mindful collaboration, communication, stress management and mental health.

It wraps up with a beautiful conversation about the gifts of resilience and how this pandemic teaches us to navigate our joys and our pains and, in doing so, step deeper into our wholeness.

Key Takeaways:

(00:50)            Amy’s Bio

(03:12)            Where we are right now (mid-Summer 2020)

(04:15)            How Amy’s own parenting has been shifting as a result of COVID-19

(06:40)            When this is over, how are we going to undo the fear?

(07:10)            The realities of online learning & the importance of community

(08:45)            How Amy encouraged student participation through visual/online connection

(11:15)            The importance of structure & working with individual family needs

(16:35)            Looking ahead to September and how to prepare

(20:42)            What Amy heard from parents and their concerns (beyond their kids’ progress)

(22:00)            Children’s mental health & how to help them cope

(25:44)            A tool to help kids open up about their feelings

(32:40)            How can the kids prepare to go back to school in a healthy way

(38:27)            How educators can prepare to re-enter the classroom in a mindful way

(42:19)            The importance of shifting from ourselves to others

(46:36)            Amy’s final words of inspiration about our wholeness, our joy and our pain

(48:03)            The beautiful gift of resilience

Mentioned in This Episode:

No external links for this episode.

More About This Guest:

Today we have with us an amazing educator and my dear friend, Amy Allison.  Amy has been an elementary school teacher with the Greater Essex County Board of Education for 21 years.  She now teaches grade 3 at D.M. Eagle Public School in Tecumseh, Ontario but has worked with students from Kindergarten to Grade 8.  As a teacher, she most enjoys building community in the classroom and conferencing with students to really get to know what their ideas, strengths and weaknesses are.  She passionately believes that student voice and choice can lead to success.

She has 3 children ages 11, 12 and 16 who are learning to be amazing global citizens.  As a family they enjoy giving back to our community in a variety of ways - and consider community service as important as any extra-curricular activity that the kids can be a part of.   

Alicia is on a mission to bring Mindful Self-Regulation programming into schools and workplaces.

As we head into an unprecedented September and school year, Alicia walks us through the steps of Mindful Self-Regulation.  It’s an eye-opening conversation about recognizing our stressors and learning how to navigate in a mindful, empowered and self-aware manner.

She offers valuable insights and tools for educators, parents, students and everyone.

Key Takeaways:

(00:50)            Alicia’s Bio

(03:50)            Alicia’s definition of mindfulness

(05:32)            What does self-regulation mean how can we use it to manage stress

(07:35)            Step 1 of self-regulation is re-framing behaviour with real world examples

(14:40)            Ways Alicia reduces stress in the moment

(15:18)            The Bumble Bee Breath

(18:14)            Discussing mindfulness and educators moving into this new school year

(24:28)            Alicia outlines our key stressors (Step 2)

(32:49)            Step 3 is how to reduce stress and lighten the load

(34:34)            Step 4 is enhancing stress awareness (mindfulness practices)

(38:27)            Step 5 is responding and developing personal strategies for restoring energy and reducing tension

(39:05)            The Energy Tension Matrix (identifying our energy & our stress cycles)

(42:50)            The Basic Rest Activity Cycle

(45:35)            Negative Stress can turn into positive stress

(50:35)            Simple caregiver/kid tools to help kids become more mindful (through play)

(54:51)            Alicia’s closing message of hope and calm

Mentioned in This Episode:

The Shanker Method & Self-Reg Resources (The Mehrit Centre)

Self-Reg 101

Self Reg School Toolkit

A Glitter/Mind Jar

The Bumble Bee Breath

5 Domains of Stressors

Thayer Energy Tension Matrix

The Basic Rest Activity Cycle

More About This Guest:

Alicia is a Moon Mama of 2 and the Founder of Mindful Roots. Alicia’s path began with university studies in sociology, psychology and women’s studies. She holds diplomas in Developmental Services Worker Field and Autism and Behaviour Sciences. She worked for 13 years as an Educational Assistant and Instructor Therapist in the public school system.

What really led her on her path to discover mindfulness and yoga were her own mental health challenges and the realization that close friends, students, and family members shared similar experiences. These events led her on an inward journey of self-healing. She found breathwork, meditation mantras and with this, greater purpose and intention. Mindful teachings inspired her to launch her work as a Mindfulness & Yoga Teacher.

Alicia is grateful to work with children, teens, educators, and all humans to help them embrace joy and build resilience through mindfulness. She is on a mission to bring yoga and mindfulness programming into schools and youth groups through physical literacy and Mindful Self-Regulation practices into the workplace. She loves this work because she knows the significant impact mindfulness practice can have on mental health, confidence, emotional & social intelligence and self-love.

Website:         www.mindfulroots.ca          

Instagram:      @mindful_roots_love

Twitter:           @mindfulalicia

Facebook:        Mindful Roots

In this episode, we cover a lot of territory – from what it means to be optimistic to navigating anti-racism.

Karla is one wise woman.  She is a bi-racial woman, coach, mother, entrepreneur, activist, basketball fan and true enthusiast of life.

I invited Karla on the podcast because she has so much to teach us.  She regularly coaches people and is known for her transformative practices and her emphasis on optimism.

In recent months, all of her life and personal experiences have intersected and she has been asked to speak up, talk about anti-racism and guide us as we move forward.

In this episode we explore all of this and so much more.

She eloquently yet, powerfully, reminds us the importance of taking the very smallest first steps and committing ourselves to the exhilarating marathon of this journey.

Prepare to be inspired!

Key Takeaways:

(00:50)            Karla’s Bio

(03:55)            What does it mean to be optimistic

(05:45)            Karla’s personal journey

(09:55)            Optimism is born out of a dark place

(11:05)            The practice of optimism

(12:29)            Karla’s daily intentional practices

(15:12)            How to move forward even when it’s tough

(17:50)            How to start loving yourself

(21:50)            Karla shares about her bi-racial background

(26:05)            How can we intentionally approach anti-racism

(30:10)            Where to start in furthering our anti-racism actions & conversations

(32:05)            The importance of listening

(34:14)            Being an ally in all aspects of our lives

(36:50)            Teens inspiring activism

(44:40)            Take action and be in collective service

(47:12)            Karla’s final and powerful inspiration for us all

(50:37)            How to connect with Karla

Mentioned in This Episode:

Metta Meditation

Anti-Racism Resources

Anti-Racism Reading List

Brené Brown’s Podcast Interview with Ibram Xendi, author of How to Be An Anti-Racist

Brené Brown’s Podcast Interview with Austin Channing, author of I’m Still Here

Karla’s Blog Post:  This Isn’t New To Me

More About This Guest:

Karla Smith is a Personal Transformational Coach, Speaker, Writer/Blogger, and Optimism Expert dedicated to guiding people to courageously choose to live a life of their own creation. She believes that we all have great vision for our lives but often we are in our own way. Her mission is to help as many people and create a new approach to embracing change, so they feel capable and equipped to face life with confidence, optimism, and joy.

Website:         www.kslifecoach.com                       

Instagram:      @karlalifecoach

Facebook:        Karla Smith

Private FB Group:       Dare to Shine

CONTENT WARNING:  In this episode, we talk about suicide.

This episode is raw, honest, inspiring and incredibly beautiful.  Julie is remarkable in her resilience and ability to articulate a very difficult journey from a place of deep self-compassion and with a mission to inspire healing.

Within the tapestry of Julie’s attempted suicide and lifelong struggle with depression, we talk about seeking professional help, enlisting a support team, doing our work, medication, yoga, meditation and so much more.

Whether these experiences have personally touched your life or not, Julie’s story is sure to move you and inspire you to reflect and slow down.  She reminds us of the importance of mindfulness, choice, gratitude and resilience.

If you are struggling with depression, contemplating suicide or know someone who is – Julie and I both encourage you to reach out for help.  We know it feels impossible but, it’s not.  Julie is living proof of that.  Listen to this episode and refer to the resources below or to other health professionals – help is always available.  You do not have to do this alone.

Key Takeaways:

(00:50)            Julie’s Bio

(04:37)            Julie shares how she struggled with depression and an eating disorder as a teen

(07:13)            How this star high school basketball player really felt on the inside

(09:41)            Seeking help

(10:09)            At 32, Julie felt whole and hit her stride – personally and professionally

(18:35)            Fast forward 12 years and Julie’s depression re-surfaced

(22:10)            A perfect storm of events lead to Julie’s life imploding

(23:39)            Julie’s fast fall into darkness

(25:34)            Julie describes how her November birthday unfolded and her attempted suicide

(31:25)            What changed the course of Julie’s plans that day

(34:25)            Julie’s heartfelt message that life DOES get better

(35:08)            Julie’s message for people who find themselves in this dire place

(39:16)            Julie’s journey back to wholeness and equanimity – with a healthcare team

(45:05)            The role of family and friends is to show up and be present

(47:15)            Returning to wholeness

(49:40)            Daily practices of awareness, health and well-being

(54:30)            The real practice of yoga

(56:02)            The healing practice of walking

(57:48)            Finding the tools that work for you

(1:00:46)         What we need is already within us

Mentioned in This Episode:

Suicide Prevention Resources:

            Complete List of Canadian Crisis Centres and Hotlines

            Suicide Hotlines USA

            List of International Suicide Hotlines

            Preventing Suicide:  Warning Signs and Getting Help

Definition of Equanimity

More About This Guest:

Julie is a passionate and very accomplished student and teacher of yoga.  She has studied extensively with the world’s best teachers and her studies have seen in her dive into niche areas includes alignment, chronic pain, depression & anxiety and yoga nidra … just to skim the surface.  And – speaking of surfaces, stand up paddle board yoga is also a passion of hers.

Julie completed her RYT 200 teacher training at White Lotus Foundation in Santa Barbara, CA under the direction of Ganga White, Tracey Rich and Sven Holcomb. Julie then completed her RYT 500 teacher training mentoring with Karen Claffey and the esteemed faculty of The Heaven on Earth Yoga Institute in Stoney Creek, Ontario. Julie’s studies at Heaven on Earth focused upon: Structural Alignment, based upon Anusara Universal Principles of Alignment; Anatomy and Physiology, Yoga for Chronic Pain with Neil Pearson; Yoga for Cancer, End-of-Life and Chronic Illness with Jnani Chapman; Yoga for Grief Relief, with Antonio Sausys; Yoga Cosmology, Psychology and The Chakras with Kaoverii Weber; LifeForce Yoga for Anxiety and Depression with Joy Bennett/Amy Weintraub; an introduction to Ayurveda with Nitin Shah M.D. Ayu; and last but not least; Yoga for Arthritis, Osteoporosis, and Fibromyalgia; Restorative Yoga and Yoga Nidra. This intensive training profoundly impacted Julie’s deeper understanding of the power of yoga to both nurture and inspire one’s mind, body, and soul. In addition, Julie has a mad passion for Stand Up Paddleboard (SUP)-Yoga and completed her SUP Yoga Teacher Training/Paddle Into Fitness Certification and Level 1 WPA SUP Instructor Certification with Gillian Gibree and Paddle Into Fitness. When the warm weather hits you will find Julie out on the water, blissfully playing on her board, smiling ear to ear!

Website:         www.juliethayeryoga.com                  

Instagram:      @juliethayeryoga

Facebook:        Julie Thayer

Chantal McCulligh is the creator of Anxiety Gone – an amazing resource for people with anxiety.  She also curates Anxiety Gone subscription boxes. Chantal reached out to me about including Seeds of Intention cards in the boxes and I was really struck by the incredible resource she’s created. 

As someone who struggled with severe anxiety and panic attacks, I think her work is incredible.  I felt alone and terrified in that struggle so to know that there are places for people to get help and inspiration makes me very happy.

Chantal was diagnosed with panic disorder at 7.  In this episode, she shares candidly about her own journey.  She also shares how she copes with anxiety today and offers us some practical and useful tips.  She reminds us that we need to trust ourselves, be kind to ourselves and be open to finding solutions.  She shares how she layers these practices into simple daily practices to give herself a solid foundation and a real shift in mindset.

If you or anyone you know struggles with anxiety, this is a must listen.  It is also great for anyone looking to enhance their daily practices.  All of the tips are accessible and valuable to anyone.  We also talk all things yoga, meditation, aromatherapy and crystals. Enjoy!

Key Takeaways:

(00:50)            Chantal’s Bio

(02:43)            Chantal’s path through anxiety to helping others heal

(05:00)            How people can get started in managing their anxiety

(06:00)            Chantal’s anxiety journey

(07:52)            What anxiety looks like for Chantal today

(08:55)            What changes things – including age – with perspective for parents & kids

(11:40)            The myths about ‘facing’ anxiety and effective tools (including breathwork)

(13:05)            Anxiety as an opportunity to learn about ourselves

(15:16)            Chantal’s top tools and techniques (and her own daily practice)

(20:07)            We talk about meditation, daily intentional practices and being present

(25:50)            About essential oils and crystals

(31:05)            We talk about worthiness

(32:30)            Resistance to change and what to do with it (key message:  TRY)

(37:00)            Re-wiring our brains and our mindset

(39:17)            All Chantal’s contact info & where to buy boxes

(40:02)            Chantal’s closing thoughts and pep talk

Mentioned in This Episode:

Get Your Own Anxiety Gone Subscription Box

Anxiety Gone Tips

Anxiety Gone Podcast

How Gratitude Rewires our Brains

More About This Guest:

Chantal is a former Youtuber, freelance writer and owner of Anxiety Gone. Diagnosed with panic disorder as a child, Chantal spent the majority of her childhood and teenage years with limiting beliefs. Today, she runs a successful mental health company teaching others how to manage their anxiety so they can live their best life too.  Chantal is the creator of the very popular Anxiety Gone subscription box.

Website:         www.anxiety-gone.com                      

Instagram:      @anxietygone

YouTube:         Anxiety Gone by Chantal McCulligh

In this episode, we talk to the inspiring and smart, Justyna Sanders MD.  Not only does Justyna share her journey but, she takes us through her battle with depression and how it led her to be a leader in functional and integrative medicine and an important champion for a wholefood, plant-based diet.

What I love about this episode is that Justyna really gives us an insight a revolutionary way of looking at our optimal health and how we heal.  And – we also bring it right back down to basics and where we can start today – with our mindset.

Justyna uses the beautiful metaphor of an orchestra.  The symphony of our overall and optimal health can begin one instrument and one note at a time.

Give it a listen.  Warning:  there’s some pretty powerful evidence here and you may just want to change your life!

Key Takeaways:

(00:50)            Justyna’s Bio

(03:17)            How Justyna’s early years influenced her

(04:24)            Her path to become a doctor

(06:03)            The year her world crumbled

(08:38)            Justyna’s struggle with depression

(12:30)            Justyna’s integrative approach to healing and well-being

(13:30)            Focussing on functional & integrative medicine

(15:28)            Justyna’s view of the future of medicine

(17:05)            Shifting our perspective – in the field and on an individual level

(19:46)            Where to start in shifting our knowledge and optimizing medicine

(21:05)            A whole food, plant-based diet can reverse heart disease

(22:04)            About chronic disease, root causes and inflammation

(24:15)            Reducing inflammation leads to reducing and reversing disease

(24:50)            Mental health

(25:21)            The remarkable difference mindful help can make

(28:17)            What small steps can we take and where can we start? If you only listen to 15 minutes of this episode, start here.

(34:40)            Our next steps once we have our mindset onside

(34:59)            A beautiful metaphor of the orchestra for wholistic health

(36:32)            How to connect with Justyna and access her work

Mentioned in This Episode:

TedX Talk – No More Dieting, Ever

Talks at Google – Your Journey to Optimal Health & Well-Being

More About This Guest:

Justyna Sanders, M.D., is a California-based Medical Doctor, CEO and Founder of Prescription Lifestyle LLC. She completed her medical training at Poznan University of Medical Sciences and has a Bachelor of Science in Kinesiology from McMaster University. Dr. Sanders is a Medical Lifestyle Transformation Specialist™, is certified in Plant-Based Nutrition, is a public health researcher and visionary for transforming the field of medicine. As an expert in chronic disease reversal, whole food plant-based nutrition, using lifestyle as medicine™ and prevention, Dr. Sanders frequently speaks at various different events, but is most known for her Google Talk and TEDx Talk. Dr. Sanders' sincere hope is that through her work, she will inspire and empower people to take autonomy of their own health and ultimately aid in the transformation of medicine.

Website:  www.prescriptionlifestyle.com                          

Instagram:  @prescriptionlifestyle   

YouTube:  Prescription Lifestyle

Facebook:  Prescription Lifestyle

Twitter:  @PrescrLifestyle     

Ali is a popular LA-based stylist, media personality and influencer.  We met at a wellness event we both attended in Los Angeles where Ali chose a May You Know Joy card.  Our connection blossomed from there.  Ali started regularly posting the cards and we talked about how they influence her day-to-day life.

I was interested to interview Ali because I was curious how she came to find intentional living and how it intersected with her very public life.  She is another beautiful example of how life teaches us lessons if we’re willing to listen and what it means to be true to ourselves.

Key Takeaways:

(00:50)            Ali’s Bio

(02:20)            How we met & how Ali uses her May You Know Joy cards

[07:32]            I ask Ali if her role pulls her out of being intentional

[07:50]            Ali talks about life in Hollywood

[09:12]            A day in the life of a celebrity stylist

[12:13]            How Ali’s life shifted and her experience on Bravo’s “Stripped”

[17:25]            The birth of Ali’s daughter and how that contributed to her shift

[19:22]            Post-partum depression, lessons about control & autopilot and moving forward

[21:08]            The fear of letting go and the beauty of being truly present in life

[24:22]            The reality of being an ‘influencer’

[26:00]            Being raw and authentic and the time she lost 10k+ followers

[27:45]            Being aligned and sharing from this heart-centred space

[29:24]            Life transitions, loss and loving your whole self

[32:15]            Really becoming intentional

[34:55]            What helps Ali get grounded right now

[36:37]            How important our morning practices are

[39:35]            Being intentional doesn’t have to take a lot of time

[43:22]            How to connect with Ali

Mentioned in This Episode:

Bloom Media

Bravo’s “Stripped”

Renegade Mama Pregnancy Affirmation Cards

More About This Guest:

Born and raised in New York, Ali has worked for some of the biggest names in the fashion industry. Ali relocated to Los Angeles, California and became a household name as a celebrity stylist. Ali recently appeared with her husband on Bravo's hit show, "Stripped." Ali makes regular appearances on local to National television promoting herself as a brand becoming and on- camera expert. After Ali's recent birth of her daughter Amelia Rei, Ali has transitioned to mompreneur and mommy influencer across the board. Belonging to sought-after mommy groups, her keen fashion sense and real-ife experiences inspire many.

Websites:        www.alilevine.com

                        www.alilevinestyling.com          

Instagram:      @alilevinedesign

Twitter:           @alilevinedesign

Podcast:          Striptd Down with Ali Levine

I'm here to help creatives, healers and helpers find their wings. I do this through shamanic healing/mentoring as well as intuitive coaching.

Key Takeaways:

(00:50) Sarah’s Bio

(02:56) How does a doctor’s life get re-routed by a walrus?

(06:18) Fear, courage and making big changes in life

(07:39) About Sarah’s new book, How Good are You Willing to Let it Get?

(13:18) All about animal spirits and wisdom

(15:17) How we can set a daily intention to receive animal wisdom

(15:52) Sarah’s great story about the message she received from ants

(22:52) We open the Book of Beasties and receive a message from the Caracara

(30:54) Our core animal spirit guides and guest beasties who come to help us

(31:52) How to figure out your core beastie

(35:56) Sarah talks about shamanic journeying

(41:16) All of Sarah’s contact info 

Mentioned in This Episode:

The Book of Beasties

How Good Are You Willing to Let it Get

Sarah’s Other Books:

Born to Freak

Swimming with Elephants

The Big Leap by Gay Hendricks

The Caracara (Our Animal Spirit Reading)

Video of Caracaras (Johnny Rooks) and the campsite of the National Geographic photographers

Guided drum journey to find your core beastie

Clan of the Cave Bear by Jean M. Auel

More About This Guest:

Sarah Seidelmann was a physician living a nature-starved, hectic lifestyle until a walrus entered her life and changed everything. She has trained at the Martha Beck Institute and Michael Harner’s Foundation for Shamanic Studies, and is author of How Good Are You Willing to Let it Get?(2020) and The Book of Beasties (2018). She lives in northern Minnesota. 

Website: www.followyourfeelgood.com

Instagram: @sarahseidelmann

Facebook: Follow Your Feel Good