The Meredith Patterson Podcast

ARBONNE - Healthy, Whole & Complete Hello beautiful souls, and welcome to Mental Health Monday. Today I want to talk about something that doesn't get nearly enough credit in our healing journeys… our space.

Because our environment plays a silent role in how our bodies feel.

A pile of unopened bills on the counter. A cluttered corner you keep walking past. A drawer that won't close. Even the products we spray into the air or rub onto our skin without thinking twice.

Your nervous system is always listening. Not just to your thoughts. Not just to your emotions. But to what surrounds you.

Feng Shui teaches us that our homes are living mirrors—reflecting back our internal state while also shaping it. Energy, or chi, wants to move freely. And when energy gets stuck in our physical space, it often gets stuck in our bodies too.

Think about it. When your space feels congested or chaotic, how does your body respond?

For most of us, it shows up as stress… fatigue… irritability… anxiety. A low-level hum of tension that we normalize because it's been there so long.

But something beautiful happens when we begin to clear what no longer supports us.

When we finally fold the laundry that's been sitting there for days. When we throw away the broken item we keep meaning to fix. When we open a window and let fresh air move through. When we swap a harsh chemical cleaner for something gentler and more natural.

According to Feng Shui experts, clutter isn't just "stuff." It represents unfinished business, postponed decisions, and emotional weight. So when you clear clutter, you're not just cleaning—you're completing energy loops.

And your body feels that.

Breathing deepens. Shoulders soften. The nervous system begins to downshift out of survival mode. Your immune system strengthens. A sense of safety returns—not because everything is perfect, but because your environment is no longer asking your body to stay on alert.

One of my favorite Feng Shui principles is this: Your bedroom should feel like a sanctuary, not a storage unit.

This is where your body repairs. This is where your subconscious rests. If there's clutter under the bed, stacks of paper by the nightstand, or objects that hold old emotional charge, your body never fully settles.

Start there. Clear one surface. One drawer. One corner.

Another powerful tip from Feng Shui experts: Remove items that remind you of who you used to be—but no longer are.

Clothes that don't fit your life. Objects tied to pain or obligation. Things you're keeping out of guilt instead of love.

Energy wants honesty. Your space wants to reflect who you are now.

And as this becomes a practice, tending to your space starts to feel less like a chore… and more like self-love.

Each drawer you organize. Each surface you clear. Each product you consciously choose.

You're telling your nervous system: You are safe here. You don't have to brace. You can rest.

What remains doesn't have to be a perfect home. It just needs to be a space that regulates your nervous system… a space that creates room for clarity, calm, and well-being to naturally unfold.

Journal Prompt

Where in my home does my body feel the most tension—and what is one small, loving change I can make there today?

If this episode resonated with you, take a breath… look around… and choose one small act of clearing today. Not to be productive—but to be kind to yourself.

Because bliss isn't something you earn. Bliss is your birthright.

I'll see you next Monday. 💙

ARBONNE - Healthy Whole and Complete Welcome to The Meredith Patterson Podcast Today I want to blend two powerful trainings that have changed *how I wake up and how I live — rooted in mindset, heart, reality, and real growth. First, we'll walk through something life-altering from Mel Robbins — 8 things she says to tell yourself every morning that set your inner state for confidence and momentum in your day. Then I'll bring in 9 Harsh Truths inspired by Lewis Howes' teaching from his The School of Greatness podcast — truths he says he wishes he knew sooner — and I'll tell you how I translate them into your life, right here, right now. 🌞 Part 1 — Morning Statements That Rewire Your Day (Mel Robbins) Mel teaches that the way you begin your inner conversation dictates how you experience your day. So say these with intention each morning: 1️⃣ "Today is going to be a great day." You anchor expectation before distraction knocks. 2️⃣ "Something cool is going to happen today." You train your mind to notice opportunity. 3️⃣ "No matter what happens, I can handle it." Resilience before resistance. 4️⃣ "A new chapter in my life starts today." You untether yourself from what was and open to what can be. 5️⃣ "Give myself more credit for trying." Self-appreciation builds confidence. 6️⃣ "I'm allowed to be a work in progress." Perfection leaves — growth arrives. 7️⃣ "If I keep showing up, life will reward me." Faith with effort wins. 8️⃣ "I have something important to contribute." Your story matters — and today is another page. These statements prime your nervous system for hope before life throws you anything. They shape your day from the inside out — and it starts before your phone gets your attention. 💡 Part 2 — 9 Harsh Truths I Wish I Knew Sooner (Lewis Howes–inspired) Lewis teaches lessons that many of us learn the hard way — by living them, not just reading them. Here are nine core truths that come up again and again in his solo work and interviews — truths that don't feel good at first, but transform everything once you accept them. 1️⃣ You cannot control what others think or do. You can only control your response — and that's where your power lies. 2️⃣ Success doesn't heal what's unhealed inside. You can climb mountains in the world and still feel empty if your inner world isn't tended. 3️⃣ Real worth isn't earned by achievement — it's recognized. Your value isn't tied to trophies — it's tied to truth. 4️⃣ You learn more from slow, hard lessons than from easy wins. Pain refines you. Ease comforts you. 5️⃣ Most people will not choose you — and that's okay. It frees you to choose someone better aligned for you. 6️⃣ You will outgrow people, but that's growth, not loss. Some connections are meant to season you — not stay forever. 7️⃣ Comfort zones shrink your dreams. If it feels safe first, it probably isn't growth. 8️⃣ You will fail — and failing doesn't make you a failure. It means you showed up. 9️⃣ Truth is painful — but lies cost you far more. Avoiding honesty short-circuits growth; choosing it builds integrity. These are the truths he's talked about over years of teaching, interviews, and solo episodes — the ones that come not from books, but from late nights, lonely moments, and breakthroughs that only happen when you finally stop running from yourself. 🧠 Part 3 — Merging Both Into Your Life Here's the piece most people miss: Mindset + reality = transformation. Your morning statements prime your inner world. These hard truths ground your outer reality. So when you wake up tomorrow — say your Mel statements with feeling, not just words — and before the hustle begins, ask yourself: ✨ "Where am I choosing comfort over growth?" 🔥 "Where am I holding onto something that no longer serves me?" 🌱 "What truth is telling me — not telling me a story?" Because the day you finally accept both the hopeful truths and the hard ones, that's when real transformation begins. ❤️ A Note from My Heart You are worthy of kindness — from others and from yourself. You are allowed to evolve. You are allowed to be honest with your feelings, your boundaries, your dreams — and your fears. Every morning is a chance to strengthen your mind. Every truth you face is a chance to strengthen your soul. Thank you for listening — for choosing growth — for choosing you. I'm Meredith — and this is The Meredith Patterson Podcast.

ARBONNE - Healthy Whole & Complete Welcome to Mental Health Monday Today I want to share a mindset that has completely reframed the way I move through hard seasons, creative stretches, motherhood, business, aging, healing — life. It's called The Rule of Thirds, and it's something I first heard articulated so powerfully by Emma Grede on the ASPIRE Podcast. And the moment she explained it, my entire nervous system exhaled. What Emma Grede teaches in ASPIRE Emma says this: When you are doing something meaningful — building a company, raising children, pursuing a dream, changing your life — your experience will naturally fall into thirds.

• One-third of the time, things feel great. You're aligned. Energized. Confident. Everything clicks.
• One-third of the time, things feel… fine. Not amazing. Not terrible. You're showing up, doing the work, moving forward.
• One-third of the time, things feel hard. Heavy. Uncertain. Frustrating. Emotional. Doubt creeps in.

And here's the key insight Emma shares on ASPIRE: 👉 The hard third is not a problem. It's part of the design. That one sentence alone can save you years of self-judgment. Why this matters for your mental health So many of us were taught — directly or indirectly — that if something is right, it should feel good most of the time. And when it doesn't, we assume:

• "I'm failing."
• "I've lost my spark."
• "Something is wrong with me."
• "Maybe I should quit."

But the Rule of Thirds gives us a truth-based framework instead of an emotional one. Hard days don't mean you're off track. They mean you're in the hard third. And once you expect that third, you stop panicking when you land there. Let me teach you how to use this (Meredith-style) This isn't just an idea. It's a practice. 1. Identify the third you're in — without making it mean anything Instead of spiraling, try saying: "Ah. I'm in the hard third today." No drama. No diagnosis. No identity crisis. Emma talks on ASPIRE about how naming the season removes its power. You stop arguing with reality — and that alone regulates your nervous system. 2. Create three different ways to support yourself Because here's the truth: You don't need the same version of yourself every day. Great third (expand):

• take the risk
• make the pitch
• train harder
• dream bigger

Okay third (maintain):

• do the basics
• keep promises small
• one meaningful task
• steady over spectacular

Hard third (protect):

• fewer decisions
• nervous system first
• rest without guilt
• minimum viable day

This isn't weakness. This is wisdom. 3. Stop rewriting your identity in the hard third This is where most of the damage happens. On hard-third days, the mind loves to say:

• "See? You're inconsistent."
• "You've changed."
• "You're losing momentum."

No. You're human. Emma makes this distinction beautifully: if your life is always in the hard third, something needs support or adjustment. But visiting the hard third? That's not failure — that's growth. 4. Let this end comparison When you're watching someone online and thinking, "How are they thriving all the time?" Remember: You're seeing their good third, edited and curated. You have no idea what third they were in yesterday. Or what third they're in when the camera's off. The Rule of Thirds brings you back into compassion — for yourself and for others. 5. Use it to be braver This might be my favorite part. Once you stop fearing the hard third, you stop building your life around avoiding discomfort. You stop waiting to feel "ready." You stop postponing joy. You stop thinking confidence comes before action. And if Broadway — especially performing through 9/11 and everything that followed — taught me anything, it's this: You don't get to a bigger life by skipping the hard parts. You get there by learning you can survive them. A 2-minute practice for today Write this down or put it in your notes app:

• Today I'm in the: Great / Okay / Hard third
• What my mind is saying: _______
• What's actually true: _______
• One loving action I can take today: _______

That's it. That's the work. Journal Prompt Where am I judging myself for being in the hard third — instead of honoring it? If this episode landed for you, share it with someone who's been quietly struggling and thinking they're "behind." And if you are in the hard third right now, hear me clearly: You are not broken. You are not failing. You are not off track. You're just in the part that asks you to soften, simplify, and stay. Because bliss isn't something you earn when everything is easy. Bliss is your birthright. 💙

Mastering Your Money: Wealth, Worth & A Life That Is Rich

Today we're talking about money.

Not hustle culture. Not shame. Not fear.

We're talking about mastering your money with calm, clarity, and confidence.

Because here's the truth:

Money is not just math. Money is emotion. Money is identity. Money is self-worth. Money is safety. Money is freedom.

And if we don't consciously decide our money story, we end up living the one we inherited.

Today's episode is inspired by the wisdom of incredible women in finance and mindset: • Dow Janes www.dowjanes.com • Suze Orman www.suzeorman.com • Jen Sincero www.jensincero.com • And many women leading the minimalist money movement.

This episode is about building a rich life, not just a big bank account.

YOUR MONEY STORY

Before we talk strategy, we have to talk psychology.

Because your financial life is not built from spreadsheets. It is built from beliefs.

Ask yourself:

• What did your family say about money? • Was money stressful? • Was money secret? • Was money scarce? • Was money something "other people" had?

Most of us grew up hearing things like: • Money doesn't grow on trees • We can't afford that • Rich people are greedy • Artists can't make money • Women shouldn't talk about money

And we absorbed those beliefs before we were old enough to question them.

Dow Janes teaches that before women build wealth, they must rewrite their money identity.

Not "I hope I'll be good with money someday." But: I am a woman who handles money with confidence.

Identity comes first. Behavior follows identity.

MONEY = SELF WORTH (SUZE ORMAN TRUTH BOMB)

Suze Orman says something powerful:

"Money is a reflection of your self-worth."

That sentence alone can change your life.

If you undercharge… If you overspend to feel better… If you avoid your bank account… If you fear investing…

It is rarely about math.

It's about: • Feeling undeserving • Fear of loss • Fear of success • Fear of being judged • Fear of being seen

Women especially were not raised to feel powerful with money.

We were raised to be: • Helpful • Generous • Modest • Quiet about finances

And yet we live longer than men. We experience career breaks. We often become caregivers.

We NEED financial power.

Money is not selfish. Money is security and choice.

THE MINIMALIST MONEY SHIFT

Now let's talk about the minimalist lifestyle approach to money.

Minimalism is not deprivation. Minimalism is intentional spending.

It's asking: "Does this purchase support the life I actually want?"

Women in the minimalist movement teach this:

Stop upgrading your lifestyle every time your income increases.

Instead: Increase your freedom.

Freedom > Stuff.

Examples of minimalist money shifts: • Fewer subscriptions • Fewer impulse purchases • Smaller but meaningful wardrobes • Experiences over things • Time over clutter

Every dollar you don't spend impulsively becomes a dollar that buys: • Future freedom • Peace • Opportunity • Choices

Minimalism isn't about having less. It's about needing less to feel happy.

JEN SINCERO: MONEY IS ENERGY

Jen Sincero reframes money beautifully.

Money is not moral. Money is not evil. Money is energy.

And energy responds to attention.

If you ignore money → it disappears. If you resent money → it feels stressful. If you fear money → you avoid it.

But if you respect money and direct it intentionally…

It grows.

One of the biggest mindset shifts: Stop saying: "I can't afford that."

Instead ask: "How can I afford that?"

That small shift moves you from victim → creator.

THE WOMEN'S WEALTH FOUNDATION (PRACTICAL STEPS)

Let's get practical. Here is the simple wealth foundation taught by Dow Janes and Suze Orman.

STEP 1 — KNOW YOUR NUMBERS

You cannot master what you avoid.

You need: • Monthly income • Monthly expenses • Total debt • Total savings • Total retirement

No judgment. Just clarity.

Clarity reduces anxiety immediately.

STEP 2 — BUILD AN EMERGENCY FUND

Goal: 3–6 months of living expenses.

This equals: Peace. Confidence. Calm nervous system.

Emergency savings are emotional security, not just financial.

STEP 3 — INVEST CONSISTENTLY

This is the big one.

Women invest less — and that costs us millions over a lifetime.

Investing is not gambling. Investing is participating in growth.

Simple investing principles: • Start early • Invest consistently • Think long term • Ignore daily market drama

Time in the market beats timing the market.

STEP 4 — AUTOMATE YOUR FUTURE

Wealth grows from systems, not willpower.

Automate: • Savings • Retirement • Investing

Future you becomes wealthy because present you built systems.

THE RICH LIFE QUESTION

Now here's the heart of it.

What does a rich life actually look like to YOU?

Not Instagram's version. Not society's version. Yours.

Maybe your rich life includes: • Travel • Creative freedom • Time with family • Health and wellness • Giving back • Owning your time

Money is simply the tool that supports that vision.

Money is not the goal. Money is the vehicle.

AFFIRMATIONS FOR FINANCIAL CONFIDENCE

Let's close with affirmations you can repeat daily:

• I am a woman who is confident with money. • I respect and manage my finances with ease. • Money supports my freedom and my dreams. • I am worthy of wealth and security. • My future self thanks me for the choices I make today.

Mastering your money is not about becoming obsessed with numbers.

It's about creating peace, freedom, and choice.

You deserve to feel calm when you look at your bank account. You deserve to feel confident about your future. You deserve to live a life that feels rich in every way.

Because bliss is your birthright.

Thank you for being here, and I'll see you next week.

🎙️ Mental Health Monday The Power of Preventive Mental Health Why You Don't Have to Hit Rock Bottom to Start Taking Care of Yourself I took a self-curated break. Not because anything was wrong. Not because I was falling apart. But because I could feel — subtly — that I needed to recalibrate. And that right there is what today's episode is about. Preventive mental health. Not waiting until you're burned out. Not waiting until you're resentful. Not waiting until your body forces you to stop. But choosing to check in before the crash. 🌿 WHAT IS PREVENTIVE MENTAL HEALTH? We go to the dentist before our teeth fall out. We get annual physicals before we're hospitalized. But emotionally? Most of us wait until we're overwhelmed, anxious, snapping at our kids, disconnected from our partners, exhausted, or quietly numbing. Preventive mental health is simply this: It's checking in with yourself before life checks you. It's emotional hygiene. It's maintenance for your mind and nervous system. And culturally right now, this is trending for a reason. People are done glamorizing burnout. We are realizing that functioning isn't the same as thriving. Especially high-achieving women. Especially mothers. Especially entrepreneurs. Sound familiar? 💙 WHY THIS MATTERS (ESPECIALLY FOR HIGH ACHIEVERS) You can be: • Successful • Productive • Responsible • Showing up And still be running on fumes. Preventive mental health asks a radical question: "How am I really doing — before it becomes a problem?" Not: "What do I need to get done?" But: "What do I need?" That shift changes everything. 🧠 THE 5-MINUTE EMOTIONAL CHECK-IN Here's something practical. Every morning or every evening, ask yourself:

1. What am I feeling right now?
2. Where do I feel it in my body?
3. What might this emotion need?
4. Is there something I've been ignoring?
5. What would support look like today?

Not fixing. Not judging. Just noticing. Emotional literacy — being able to name what you're feeling — is one of the most powerful mental health tools available to you. Because what you name, you can manage. What you suppress… manages you. 🔥 SIGNS YOU NEED A PREVENTIVE RESET You don't have to be in crisis. But here are subtle signs: • Irritability that feels disproportionate • Feeling "flat" even during good moments • Trouble sleeping • Over-scheduling to avoid stillness • Fantasizing about disappearing for a week That's not failure. That's feedback. Your nervous system whispers before it screams. 🌊 WHAT I DID DURING MY BREAK I stopped producing. I stopped pushing. I stopped needing to be visible for a minute. And I let myself ask: "What version of me wants to emerge next?" I journaled. I moved my body. I allowed quiet. I shed old expectations. I didn't force clarity. And here's what I realized: Preventive mental health isn't dramatic. It's subtle. It's mature. It's self-respect. 🌸 4 PREVENTIVE MENTAL HEALTH HABITS

1. Scheduled stillness If it's not scheduled, it won't happen.
2. Boundaries before resentment Don't wait until you're angry to say no.
3. Body movement daily Emotion literally moves through the body.
4. Honest conversations Say the thing gently before it builds into something sharp.

These aren't emergency tools. They're daily hygiene. 💬 A HARD TRUTH You don't earn rest by burning out. You don't deserve peace only after collapse. You are allowed to maintain your mental health the same way you maintain your car, your business, your home. Maintenance is wisdom. ✨ BRINGING IT HOME As we move into this new season — for me, and maybe for you — I want us to normalize this: You don't have to break to begin healing. You don't have to lose everything to re-evaluate. You don't have to be in crisis to deserve support. Preventive mental health is power. And bliss is still your birthright — not after exhaustion — but alongside ambition. If this episode resonated with you, share it with someone who looks like they're "doing fine" but might need this reminder. Like, subscribe, write a 5-star review — it truly helps this message reach more people. And if you haven't done your emotional check-in yet today… Pause. Ask yourself how you really are. And honor the answer. Happy Mental Health Monday, my friends. I'm so glad to be back. 💙

How To Act As If You're the Luckiest Person Alive Welcome back to The Meredith Patterson Podcast. I'm Meredith — and today we're going deep into something I call living life as if you already have what you want. This isn't fluff. It's belief embodied — where you step into the feeling of your desired life before the evidence shows up. I recently watched a powerful teaching — from the wisdom lineage of Louise Hay — about acting as if you are already the luckiest person alive. And it hit me — this is something we can all bring into our lives, starting right now. 🌟 Segment 1: What Acting "As If" Really Means You see, so many of us wait for proof — for evidence — before we feel good, before we believe we deserve what we want. But here's the beautiful twist: You don't prove luck with old evidence. You create new evidence by changing what's inside you. Instead of saying "Why hasn't this worked yet?" we begin to say "I am drawing good things toward me. I am lucky. Life loves me." And I want you to feel that — not just think it. 🧠 Segment 2: The Physics of Act As If From a mindset and manifestation perspective, what you assume to be true becomes the lens through which you interpret experience. You start noticing opportunities, synchronicities, moments that feel like grace — instead of obstacles. This is not magical thinking divorced from action. This is belief aligned with awareness and action. Merely thinking you're lucky is not enough — but living and feeling like you are lucky rewires your inner world in ways that change how you move through your day. You begin to ask different questions, you see different options, and you respond to life with more openness, more joy, more gratitude. That's where the change happens. 💫 Segment 3: Real Talk — What Being Lucky Actually Feels Like I want you to take a moment right now and internalize this: You are not waiting for life to show you something good — you are recognizing the good that is already here. Being lucky doesn't mean life is perfect. It means you see how much support, connection, love, opportunity, and beauty are woven into your life — even in the messy parts. When you start to feel lucky, even little things — catching green lights, finding moments of peace, laughter with a friend — you begin to feel worthy of bigger things. That's the heart of this: You don't earn luck — you open to it. 🔁 Segment 4: Daily Practice — How to Act As If Here's a simple practice you can do today — and every day:

1. Affirm out loud: "I am the luckiest person alive — and life is working for me today." Say it with feeling — not just words.
2. Notice evidence — no matter how small: A kind text, a moment of clarity, good weather, a supportive person… These are your proofs.
3. Anchor the feeling: Close your eyes and feel lucky in your body — the warmth, the softness, the expansion.

When you do this consistently — you don't just think lucky — you become lucky. ❤️ Closing — Meredith's Message to You I want this to be your mantra today: "I am worthy of what I want, and I am ready to believe — truly believe — that life is on my side." Your inner world is not separate from your outer world. When you change how you feel about your life, your life changes. Thank you for sharing these sacred minutes with me. Stay light. Stay brave. Stay lucky.

Mental Health Monday "How to Make the Most of the Year of the Fire Horse" Hello my beautiful friends — and welcome back to Mental Health Monday here on The Meredith Patterson Podcast. First, let me say this: I am so glad you're here… because I've just returned from a self-curated, month-long break from the podcast — a time to shed the old, recalibrate my nervous system, and prepare for what's ahead. I didn't just step away — I stepped inward. I slowed down, I pulled back from output, and I gave myself space to really feel before I returned to creating. And that reset has given me deep clarity about this moment we're entering right now. Because as I record this… we are right at the beginning of something powerful, rare, and energetically intense: The Year of the Fire Horse. ✨ What Is the Year of the Fire Horse? In the Chinese zodiac system, each year is represented by an animal — part of a 12-year cycle — and paired with one of five elements (Fire, Earth, Metal, Water, or Wood) as part of a 60-year process. The result? A combined element + animal that cycles once every 60 years. In 2026, starting February 17, we enter the Year of the Fire Horse — a rare and vibrant combination that hasn't appeared since 1966. In Chinese astro-symbolism: • Horse energy represents movement, independence, courage, ambition, and forward motion. • Fire energy amplifies passion, intensity, and urgency. Together, the Fire Horse brings a year that's fast, bold, dynamic, and action-oriented — it's energizing, it's high-voltage, and it invites big shifts. 🌀 What We've Left Behind: The Year of the Wood Snake 2025 was the Year of the Wood Snake — a year that many experienced as internal, strategic, and transformational from the inside out. Snake years are more reflective, offering opportunities to let go of what no longer serves us, shed old skins, and slowly rebuild our inner landscape. By contrast, the Fire Horse is outward, dynamic, and expressive — moving energy into motion rather than holding it in reflection. So if you've been intentionally recalibrating, processing, or reparenting inner parts of yourself over the last year… that inner work is exactly what sets you up to ride the Fire Horse well. 🔥 Why This Year Is Exciting There's a reason people pay attention to Fire Horse years: • Historically, they're associated with rapid change and transformation — both personally and collectively. • The Horse theme is about momentum, liberty, initiative, and innovation, encouraging bold action over caution. • Fire is about passion, visibility, and accelerated energy. In many cultures, Fire Horse energy is seen as both constructive and disruptive, meaning it can bring extraordinary forward motion… if it's guided with intention and self-regulation. 🧠 Mental Health Tips for a Fire Horse Year Here's how to use this intensity for growth without burning yourself out: 🐎 1) Set direction, not just motion Fire Horse energy loves movement — but unchanneled motion can lead to burnout or aimless busyness. Ask yourself: What is the one courageous action I want to take this year that aligns with my deeper truth? ❤️ 2) Don't mistake speed for clarity This year can feel fast — but true progress is not just rapid, it's purposeful. Slow down long enough to check your alignment before saying YES. 💪 3) Build rest into ambition The Fire Horse doesn't have to run without pause. Schedule deliberate rest — mornings, evenings, weekly breaks — so your nervous system isn't riding momentum alone. 🤝 4) Stay connected Horse years invite sociability, community, and collaboration. Use your fire energy to expand your circle, build relationships, and deepen support systems. 🧘‍♀️ 5) Ground your nervous system This year's energy can be intense. Practices that calm the mind and steady the body — like breathwork, meditation, mindful movement, hydration, and deep rest — will be your emotional anchor. 🚫 What Not to Do This Year The Fire Horse is exciting — but it also comes with pitfalls if mismanaged: ❌ Don't make impulsive, ungrounded decisions just because energy is high. ❌ Don't confuse motion with progress — movement feels good, but meaningful momentum requires focus. ❌ Don't overcommit your time, attention, or emotional energy without reserve. ❌ Don't mistake busyness for purpose. 🌟 Practice for This Week Mental Health Monday Invitation: Take a moment, breathe deeply, and ask yourself: "What bold step am I ready to take this year — grounded in self-care, purpose, and intention?" Record your answer. Then take one small embodied action toward that intention this week. 🙏 Closing I am so glad to be back with you. My break gave me space to come home to myself — and that recalibration is exactly the kind of preparation this year calls for. If this episode felt meaningful for you, I'd be honored if you would: ✨ Share this episode with a friend ✨ Like and subscribe to the podcast ✨ And if it resonated, please leave a 5-star review — it helps this community of seekers, creators, and change-makers expand even further. Thank you for being here. And remember: Bliss is your birthright 💛

Hello, my beautiful friends, and welcome back to The Meredith Patterson Podcast. Today's episode is all about creating a powerful New Year Ritual — one that supports your mind, your body, your creativity, your joy, and your energy. This is not a to-do list. This is a soul list. A reset for your entire system. Let's begin. 1. Step One: Clear the Old Energy You cannot welcome a new year with old energy clinging to you. So take a moment and ask: What needs to be released? This could be:

• a limiting belief
• an overcommitment
• a fear
• a habit
• a person
• a pattern
• a pressure

Write down three things. And then write: "Thank you for what you taught me. I now release you." Release with love, not resentment. 2. Step Two: Create an Environment That Feels Like the New You Your outer world affects your inner world. So create space that reflects your next chapter:

• clean a drawer
• refresh your bedroom
• reorganize your workspace
• create a "creativity corner"
• add one thing that inspires you

Tell your home: "I am preparing for the version of me I'm becoming." Your environment will rise to meet you. 3. Step Three: Choose Your Keystone Habit Most people choose ten habits and keep none. But one keystone habit will shift your entire identity. Here are some ideas:

• morning pages
• daily movement
• mindfulness or breathwork
• reading 10 minutes a day
• gratitude practice
• water first, phone second
• 10 PM lights out
• a creative practice
• a joy ritual

Choose one. Just one. This becomes the thread that pulls everything else into alignment. 4. Step Four: Set Energetic Boundaries That Protect Your Peace Your energy is your most valuable resource. This year, choose boundaries that feel like respect, not restriction:

• less explaining
• less apologizing
• less overgiving
• less chaos
• more time alone
• more slowness
• more nourishing relationships
• more aligned yeses and unapologetic nos

Say it with me: "My energy is sacred. I protect it with love." 5. Step Five: Choose Your Year's Word or Theme This is your subconscious compass — your reminder, your anchor, your intention in one word. Some ideas:

• Ease
• Alignment
• Faith
• Courage
• Abundance
• Creation
• Joy
• Trust
• Peace
• Expansion
• Receiving
• Becoming

Choose the one that feels like home. 6. Step Six: Take One Bold, Aligned Action The new year doesn't respond to perfection — it responds to movement. Choose one aligned action:

• sign up for a class
• send an email
• clean a space
• start a project
• schedule rest
• invest in yourself
• commit to a dream
• begin the thing you've been postponing

Then celebrate yourself. Momentum begins with one step. 7. Closing Empowerment My love, the new year is not asking you to hustle your way into being someone else. It is inviting you to return home to who you've always been. Take a deep breath. Place your hand over your heart. And affirm: "I am entering this new year with clarity, peace, and purpose. Everything I need is already within me. Everything meant for me is already on its way." And so it is.

TELL YOUR STORY: Why Your Truth Is Not Too Much

In this deeply personal solo episode, Meredith explores why telling your story is an essential part of healing—not an act of drama, revenge, or destruction.

So many of us have been conditioned to stay quiet, protect other people's comfort, and minimize our own experiences. This episode challenges that conditioning and offers a powerful reframe: silence is not safety—it is often a trauma response.

Through personal reflection, cultural context, and trauma-informed insight, Meredith explains how unspoken experiences live on in the body, affecting the nervous system, emotional health, and overall well-being. Drawing from the work of Bessel van der Kolk and James Pennebaker, she shares why truth-telling—when done safely and intentionally—can reduce stress, restore agency, and support real healing.

This episode is not about exposing or blaming others. It's about integration, self-respect, and reclaiming your voice. Meredith also offers gentle guidance on how to begin telling your story in ways that honor your boundaries, your nervous system, and your timeline.

If you've ever wondered whether your truth is "too much," this episode is a reminder:

Your story matters. Your body remembers. And your truth is medicine.

✨ Bliss is your birthright. And so is your truth. ✨

Hello, my beautiful people. Welcome to Mental Health Monday. Today's episode is a love letter to the way you show up. Not the highlight-reel version of you. Not the "when I have more time" version of you. Not the "when I feel confident" version of you. The now version of you. Because how you do the small things… becomes how you do the big things. And I want to talk about excellence—not as perfection, not as pressure… but as a practice. A way of living that gently rewires your brain, reshapes your identity, and changes the quality of your life one moment at a time. There's a quote people love to attach to Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." But here's the truth: it's commonly a misattribution. It's more accurately tied to historian/philosopher Will Durant, who was summarizing Aristotle's ideas. And honestly… that accuracy matters, because excellence starts with truth. Not vibes. Not wishful thinking. Truth. So let's build excellence the real way: through repetition, identity, and tiny choices. What excellence actually is (and what it's not) Excellence is not:

• being flawless
• never having a messy house
• never snapping at your kids
• never feeling tired
• being "on" all the time

Excellence is:

• intentionality
• presence
• care
• follow-through
• and the willingness to practice again tomorrow

That's it. And this is where science and psychology actually support us. 1) Excellence is an identity you train James Clear teaches that lasting change comes from identity-based habits: your behaviors are a reflection of who you believe you are, and each small action is a "vote" for that identity. So instead of: "I'm trying to be excellent…" We shift to: "I'm the kind of person who does things with care." And then we back it up with tiny proof. 2) Excellence is built small, not demanded big It is all about making behaviors small enough to succeed consistently—and using an "anchor" plus an immediate celebration to help the habit stick. Excellence does not begin with a total life overhaul. It begins with: one small moment done well. 3) Excellence rewires the brain through focus and repetition Neuroplasticity—your brain's ability to change—depends on focus and repeated practice. That's the mechanism of "rewiring." So yes… the way you make your bed can become brain training. Not because sheets are sacred, but because you are. 4) Excellence strengthens the "tenacity" circuitry in your brain There's research on the anterior mid-cingulate cortex (aMCC)—a brain region involved in effort/tenacity cost-benefit computation (staying with hard things). Leaning into meaningful challenge helps build that capacity over time. Translation: when you practice "showing up with care" even when it's annoying or inconvenient, you're not just building character—your brain is learning stamina. The Meredith Method: "Excellence Without Pressure" I want to give you tools you can use today—starting so small it feels almost silly. Because that's how this works. Tool #1: The Excellence Reset (10 seconds) Before you do the next thing—any thing—do this:

1. Exhale fully.
2. Relax your shoulders.
3. Ask: "How would I do this if I loved myself?"

That is excellence. Not faster. Not harder. More present. Tool #2: Make your bed with excellence (without making it a personality test) Admiral William H. McRaven famously said that making your bed is the first completed task of the day—creating a small sense of pride and momentum, reinforcing that "little things matter." So do it like this:

• not angrily
• not rushed
• not while mentally fighting your whole life

Just: two minutes of care. And if you don't make your bed? You're still worthy. Excellence is available again in the next moment. Tool #3: Talk to a friend with excellence Excellence in relationships looks like:

• listening without rehearsing your response
• responding, not reacting
• being honest without being sharp
• holding a boundary without punishment

Try this simple script: "I'm here. I'm listening. Do you want comfort, advice, or solutions?" That one line changes relationships. Tool #4: Define "excellent" as clear, not perfect Your brain loves clarity. So define excellence for the task in one sentence:

• "Excellent laundry means: washed, dried, folded—put away later."
• "Excellent email means: clear subject line, warm tone, one ask."
• "Excellent workout means: I showed up and finished."

Excellence becomes achievable when it's defined. Tool #5: Celebrate the tiny win (this is brain science) Fogg teaches that celebration right after the behavior helps wire in the habit—because your brain tags it as success. So after you do the small thing with excellence, say:

• "That's who I am."
• "Well done."
• "I keep promises to myself."

That isn't cheesy. That's conditioning. That's neural wiring. Tool #6: Use growth mindset language when you wobble Growth mindset research emphasizes that skill and capacity can be developed through effort, strategy, and feedback—not fixed traits you either have or don't. So when you fall short, don't say: "I'm just not that person." Say: "I'm practicing being that person." That one word—practicing—keeps you in the game. The "Start Small → Grow Big" Excellence Ladder Here's your gentle ladder: Level 1: One task with excellence (today) Level 2: One conversation with excellence Level 3: One hard moment handled with excellence Level 4: One day led with excellence Level 5: A life that feels clean, clear, and aligned That's the compound effect—tiny choices stacking into identity. A 5-minute challenge for today Pick ONE:

• Make your bed with excellence
• Clear one counter with excellence
• Send one message with excellence
• Do a 10-minute walk with excellence
• Drink a glass of water with excellence

Then immediately say: "I'm building the person I want to be." Journal Prompt Where am I going through the motions—rushing, resentful, disconnected—and what would change if I did one small thing today with care? If this episode hit home, share it with someone who feels like they're stuck in autopilot. And if you're in a season where life is heavy—listen closely: Excellence is not a demand. It's an invitation. A return. A choice. A breath. And the smallest choices become your biggest life. Bliss is your birthright. I love you. I'll see you next Monday. 💙