The Meredith Patterson Podcast

Hi everyone, welcome back to The Meredith Patterson Podcast.

If you've been following along, a previous episode I did called Broadway to Bankruptcy struck a chord. That chapter of my life might have looked glamorous from the outside—dancing under the bright lights, curtain calls, standing ovations—but behind the curtain, I was in one of the most challenging seasons of my life.

Financially, I was drowning. Emotionally, I was questioning everything. I was in that space where your heart feels cracked open, and you're not sure if you'll ever feel steady again.

But here's what I didn't know at the time: the Universe was clearing the stage for something bigger. And not just bigger in career or success, but bigger in love, in purpose, in the life I was meant to live.

The Letter to My Future Self

Not long after the bankruptcy—when I was sitting in that mix of desperation but also a quiet, stubborn hope—I did something that changed everything.

I wrote a letter to my future self.

At the time, I didn't even realize I was using the Law of Attraction. I wasn't consciously saying, "I'm going to manifest this." But I knew I needed to put my energy somewhere positive.

And so I wrote—not a wish list, not "someday I hope"—but a declaration.

I wrote in the present tense, as if everything I wanted had already happened.

"I am in love with a man who truly sees me. He's kind. He's brilliant. He's wildly talented. He is not in competition with me—he celebrates me. He is a loving, grounded, supportive partner. He's humble and handsome and so full of integrity. And he's the father of our children—this man shows up in every way."

I didn't just write the qualities; I felt them. I imagined the warmth of his hand in mine, the sound of laughter in our kitchen, the way it would feel to raise a family together.

When I finished, I folded that letter up and tucked it away. And I went back to my life, not knowing how or when the Universe would answer—but trusting that it would.

💫 When the Universe Says Yes

Six months later… he walked into my life.

That man is now my husband, Dustin Brayley.

A man who is genuinely kind and generous of spirit. A breathtaking artist with a soulful voice, who shines without ever needing to outshine anyone else. A man who lifts me up, never competes, never brags—just is.

He's my partner in every sense of the word. And when I watch him with our children, I know the Universe didn't just give me what I asked for—it exceeded my wildest dreams.

We weren't together long before we both knew: we were it for each other. There was no doubt, no games, no holding back.

🍼 The Fast-Tracked Miracle: Becoming a Mother

We got pregnant quickly. And by quickly, I mean—blink and suddenly I was holding a positive pregnancy test in my hand.

And just like that, the girl who had been broken and bankrupt, was rebuilding her life one step at a time, was now growing a baby.

My first baby.

And everything—everything—flipped upside down in the best way possible.

Motherhood shifted my entire compass. My dreams didn't disappear; they sharpened. They became more urgent, more intentional. Suddenly, it wasn't just about what I wanted for myself—it was about creating a life for us. Infact I began booking TV shows faster and with more ease than I ever had (Guest Starring role on The Good Wife, Made in Jersey, Person Of Interest)

A life that could hold both art and family. Creativity and stability. Magic and messes.

I went from Broadway lights to baby monitors. And you know what? I've never felt more aligned in my life.

🌱 The Truth About Manifestation

Here's the thing—manifesting isn't just about getting what you want.

It's about becoming the version of yourself who can actually receive it.

That meant I had to grow. I had to let go of identities that no longer served me. I had to release the belief that my worth was tied to my resume or my bank account.

I had to learn that the life you're dreaming of won't arrive if you're still clinging to the version of yourself that's afraid to have it.

Motherhood taught me that. Love taught me that.

💖 Manifestation + Motherhood = Bliss

There is no perfect blueprint. This shift of motherhood started blissfully but it came with a pricetag for me and my career. Not because of what I wanted but what the industry taught me about how mother's are perceived when it comes to work. More on that in a future episode. That topic is huge and has a lot of prejudice around it. Most companies don't believe mother's are able or willing to work so they prejudge and don't even ask. I wasn't getting as many auditions as the years went on. I know that's not every woman's and mother's experience, but it was mine. I was also approaching 40. So agism, sexism and being a mother of now two babies was coming into play when the entertainment industry thought of me.

But again, that's a whole other podcast episode in itself.

The transition of motherhood and still manifesting isn't an easy path.

I still get overwhelmed. I still question myself.

But I live in awe of this life I have created—how it unfolded when I stopped trying to micromanage it and instead started co-creating with it.

If you're listening right now and you feel like you're in your own "Broadway to Bankruptcy" moment—you are in a dark place, whatever that looks like for you—I want you to hear this:

It's not the end.

It's the beginning.

Write a letter to your future self. Speak your desires aloud. Trust that you are not asking for too much—you are asking for what is already yours.

In next week's Mental Health Monday episode, I'm going to walk you step-by-step through how I wrote that letter, the exact structure I used, and how you can tap into that high-vibe, heart-centered frequency so you can start manifesting no matter where you are in life.

If this episode moved you, please share it with someone who needs hope today. Leave a 5-star review, subscribe if you haven't already, and let's grow this community of dreamers and doers together.

And if you're ready for daily inspiration, pick up my Bliss Is Your Birthright affirmation card deck—it's designed to keep you anchored in joy and gratitude, no matter what life throws your way. You'll also find my book Confessions of an Actress in the online store at MeredithPatterson.com—It is a story of resilience and reinvention. And if you make that purchase, know that I am currently working on my third memoir… about my adventures in Hollywood, Manifesting, Motherhood, and yes—even my move to Montana.

Remember—your bliss is not optional. Bliss Is Your Birthright.

I love you. I believe in you. And thank you for listening

MENTAL HEALTH MONDAY Why Cleaning Feels Impossible (And How to Break Free) Hey beautiful souls, welcome back to Mental Health Monday on The Meredith Patterson Podcast. I'm your host, Meredith Patterson—Broadway performer, wellness coach, and your guide to feeling whole in body, mind, and spirit.

Today, we're talking about something that might seem simple on the surface… but if you've ever stood frozen in front of a messy room, overwhelmed, ashamed, or even defeated—you know this isn't just about chores.

It's deeper. It's emotional. And trust me… you're not alone.

Let's talk about why cleaning your home can feel impossible—and the emotional reasons that are actually behind it.

I want to start by sharing a story from an article I came across recently. A woman named Rachel stood in her living room, dishes piled up, socks scattered on the floor, guests coming over that night—and she couldn't move. She told herself, "Just start somewhere." And instead… she found herself scrolling on her phone, feeling like a total failure. She wasn't tired. She wasn't lazy. There was no crisis. So why couldn't she just… clean?

Well, the truth is, for so many of us, there are emotional blocks that make the mess feel so much bigger than it is.

Let's walk through five reasons why this might be happening to you—so we can shift the shame and start reclaiming peace in our space, and in our nervous systems.

🧠 1. You Were Taught That Cleaning Has to Be Perfect If you grew up with criticism around cleaning—like "you missed a spot" or "that's not how you fold towels"—your brain didn't associate cleaning with success. It associated it with not being good enough. So now? If you can't do it perfectly, you freeze. You might spend three hours organizing a drawer… while your sink is still overflowing. That's not discipline. That's perfectionism wearing a productivity mask.

Here's your reminder: High standards are beautiful—but not if they're keeping you stuck.

🏠 2. Your Nervous System Doesn't Feel Safe at Home If home didn't feel emotionally safe growing up—maybe it was chaotic, tense, or unpredictable—your body might not trust peace. So even when it's quiet… you feel unsettled. Your body is still bracing for the door to slam. This isn't about logic. It's about your wiring. And it's okay. You're not broken. Your nervous system just needs to learn that calm is safe.

💤 3. You're Exhausted from Taking Care of Everyone Else You're the dependable one. The strong one. You handle the appointments, the shopping, the chaos. But when your nervous system is stuck in go-mode, even something like wiping down the counter can feel like climbing Mount Everest. Responsibility doesn't mean running yourself into the ground. You're allowed to rest. In fact—you have to.

🌀 4. You're Afraid of the Stillness Ever reach for your phone, Netflix, or suddenly "need" to reorganize the junk drawer when things get quiet? That's your nervous system avoiding stillness. Because sometimes… peace doesn't feel peaceful. Maybe silence used to mean tension or danger. So now your body treats calm like a threat. And until we feel safe in stillness… rest will always feel risky.

⚡ 5. You're Addicted to the Crisis This one hit me. If your life has always been full of urgency and adrenaline—your brain might actually crave chaos. The calm of wiping down a counter? Feels boring. But the rush of cleaning frantically before guests come? Euphoric. That's not time management. That's survival mode.

And the truth is… you're not lazy. You're just wired for urgency. But you can rewire your nervous system to find joy in peace, and energy in gentle momentum.

So how do we break this pattern?

You start by getting curious about what's really going on under the surface. You start by giving yourself compassion. And you start by moving… just one gentle step at a time. Even if that means picking up one sock. Even if that means wiping one corner of the counter. This isn't about having a spotless home. It's about creating safety, clarity, and self-love in your space—because your home reflects your nervous system. And you deserve both to feel calm.

That's your Mental Health Monday. If this spoke to you, please share it with a friend who might be feeling overwhelmed or stuck. And if you're ready to explore your own unique rhythm, your cleaning style, or just need support in regulating your nervous system—I'm here for you. Head to meredithpatterson.com or connect with me on social. Until next time… You are worthy. You are capable. And bliss is your birthright.

Today's guest, Kirsten Agresta Copely is a GRAMMY®‑nominated, award‑winning harpist and composer based in New York City. Her career has spanned the globe—from Carnegie Hall to Madison Square Garden, from the White House to royal courts—performing for presidents, queens, and audiences on every continent.

Steeped in classical training, Kirsten earned her degrees from Indiana University and was recognized as a medalist in the prestigious USA International Harp Competition. She's performed solo at Carnegie Hall, Lincoln Center, and toured internationally.

Her harp can be heard on movie soundtracks, major award shows, and even royal galas. She was featured in People Magazine as an "Up‑and‑Coming Young Artist"—and has only continued to rise, culminating in a GRAMMY nomination for her luminous album Aquamarine.

And now she's just released her newest album, Kuruvinda—a stunning, emotional journey of vulnerability and beauty. I listen to it while sipping my morning coffee.

It is my absolute joy to welcome my friend—the beautiful—Kirsten Agresta Copely.

First before we dive in, let's go back to 1997, at the St. Regis Hotel in New York City. You were playing harp during High Tea—and I was the hostess. I can honestly say it was one of the best jobs I've ever had. Listening to you play every afternoon… it made every shift feel magical.

Let's go back even further. What was it that first drew you to the harp as a child?

And you trained and then went on to perform at Carnegie Hall, Lincoln Center, and eventually with the biggest stars in the world. Let's talk about Kuruvinda, your new album. First, what does that beautiful name mean? Kuruvinda is a Sanskrit word for "imperfect ruby." I loved the symbolism—something deeply precious, but not flawless. The album is about embracing imperfection, honoring grief, and finding strength through softness. It's acoustic harp, completely unprocessed—raw, real, and healing. It truly is healing. Listening to it made me feel blissful. Which is something I talk about a lot here on the podcast—Bliss Is Your Birthright. And you, Kirsten, embody that so beautifully through your music. You create space for us to return to ourselves. To my beautiful listeners—thank you for joining us today. If this conversation touched your heart, I encourage you to experience Kirsten's newest album, Kuruvinda, and all her albums, available now on all streaming platforms.

You can learn more and connect with Kirsten at www.kirstencopelymusic.com

And if you want to stay inspired, grounded, and connected, don't forget to follow, rate, and share this podcast. Every listen, every review helps us reach more people and spread more light.

Because here's what I know: Bliss is your birthright - Kirsten's music reminds me of that every time I listen.

So go out and dream big, have vision for what you want, but be grateful for where you are every single day.

Thank you for listening.

Hey everyone, welcome back to Mental Health Monday on The Meredith Patterson Podcast. I'm your host Meredith, and today we're going to talk about something that we all do — but probably don't realize the true cost of...

Complaining.

Now, I'm not talking about venting or sharing your emotions with someone you trust. That's healthy.

I'm talking about chronic complaining, toxic negativity, and the kind of constant low-vibration commentary that, quite honestly, kills your vibe and damages your mental health.

Whether it's coming from your own mouth or someone else's — this stuff is contagious, and it comes with a heavy emotional price tag.

So in today's episode, we'll dive into:

• Why complaining feels good — but actually harms you

• The science of negativity and energy

• How toxic people and comments affect your nervous system

• And how to protect your peace with simple shifts in mindset and boundaries

Let's take our power back. Let's talk about the cost of complaining.

Why Complaining Feels Good… But Isn't

Have you ever noticed how easy it is to slip into a rant?

You start with: "Can you believe what she said?" or "Ugh, today has just been the worst"... and suddenly, you're 20 minutes into a downward spiral.

Why? Because complaining triggers the brain's reward system.

You get a tiny dopamine hit when someone validates your frustration. It feels like bonding. It feels like connection. But the truth is, it's a cheap, short-term fix.

And here's the problem — The more you complain, the more your brain wires itself to keep doing it.

Neuroscience calls this Hebb's Law: "Neurons that fire together, wire together." Meaning: the more you complain, the easier it becomes — and the more you see the world through a lens of negativity.

What Chronic Negativity Does to Your Mental Health

Let's get honest here — negativity is heavy.

And whether you're the one complaining or just absorbing it from someone else, it affects your:

1. Energy Levels

   • Negative thoughts are energy leaks.

   • You're constantly focusing on what's wrong, which drains motivation and joy.

2. Mood

   • Complaining raises cortisol — your stress hormone.

   • It increases anxiety, irritability, and depression.

3. Relationships

   • Chronic complainers are emotionally exhausting.

   • You start avoiding them — or worse, become them.

4. Nervous System

   • Your body doesn't know the difference between a real threat and a verbal complaint.

   • You stay in fight-or-flight, even when you're safe.

Let that sink in: Negative talk literally tells your body it's in danger, even if nothing's happening.

It's mental self-sabotage disguised as conversation.

How Negative People Impact Your Mental Space

Now let's talk about the people around you.

You know the ones:

• The constant critic.

• The one who always plays victim.

• The one who finds a problem for every solution.

When you spend time with people like that, you start to:

• Doubt your own joy.

• Lower your vibration to meet theirs.

• Absorb their energy like a sponge.

This is called emotional contagion — You pick up on the emotions of those around you, often without realizing it.

That's why protecting your energy is essential self-care.

Because the people you surround yourself with either:

• Feed your peace, or

• Starve your spirit.

How to Protect Your Energy (Without Becoming a Complainer Yourself)

So how do we stop the cycle? How do we rise above negativity without spiritually bypassing or ignoring real feelings?

Here are some tools that work:

✅ Become Aware of Your Words

• Pause and ask: Am I problem-solving… or just complaining?

• Choose solution-oriented language.

• Try replacing "This sucks" with "Here's what I can do."

✅ Limit Exposure to Energy Vampires

• You don't have to be rude.

• But you can distance yourself, change the subject, or set a loving boundary.

✅ Keep a Gratitude Practice

• Gratitude rewires your brain to scan for good.

• Even three things a day can shift your energy dramatically.

✅ Use a "Complaint Cleanse"

• Try going 24 hours — or even a full week — without complaining.

• Catch yourself. Reframe. Redirect.

• It's hard… but it's powerful.

✅ Say This Out Loud: "I Protect My Peace."

• Let that be your mantra.

• Write it. Repeat it. Live it.

You Deserve Better Than Chronic Negativity

Here's the truth I want you to leave with today:

Your energy is sacred. Your mental health is worth protecting. And you deserve to live in a mindset that lifts you up — not drags you down.

So the next time you catch yourself — or someone else — spiraling into negativity, ask: Is this helping me heal, or is this keeping me stuck?

You are allowed to vent. You are allowed to feel. But you are not required to carry constant complaints like emotional luggage.

Release the grip. Reclaim your joy. And remember:

✨ Bliss is your birthright. ✨

Thanks for spending your Monday with me If this episode spoke to you, do me a favor — share it with someone who needs a mindset refresh. Rate, review, and subscribe wherever you listen to podcasts. It really helps us grow this community.

Thank you for listening!

Welcome back to The Meredith Patterson Podcast—where we explore life, wellness, and mindset from every angle. Today we're tackling two trends that sound simple on the surface but run deep:

1. More people—especially Gen Z and younger millennials—are drinking less or trying on a "sober curious" or "damp" lifestyle.

2. Young people are also reporting less sex than prior generations.

Is this a crisis of fun—or a reset toward health, consent, and intentional connection? What's good about it, what's not, and what can we all learn, whether you're 22 or fabulous-at-50?

Let's get curious—without judgment—and look at what the data actually say.

The Sober Curious Shift What's happening?

Multiple sources show younger adults are moderating or opting out of alcohol more than previous cohorts did at the same age. Gallup reports that young adults have become progressively less likely to drink over the past two decades; health risk awareness is up sharply among under-35s.

On the ground, you can see the culture shifting: Dry January participation keeps climbing, and "damp" (moderation) is mainstream. Recent surveys show big 2025 participation intent, and brands report consumers are planning to drink less through the year, not just in January.

Markets follow behavior: the no-alcohol category in the U.S. is forecast to approach $5B by 2028, with no-alc beer and RTDs driving growth—proof this isn't just a hashtag; it's a real behavior change.

Zooming out, Gen Z's lower interest in alcohol aligns with a bigger wellness mindset and a growing belief that even "moderate" drinking carries risk—messaging consistently echoed by WHO and U.S. public health voices.

Why it's happening

• Health clarity: The narrative that "a little red wine is heart-healthy" is being reexamined; public health agencies increasingly emphasize risk at any level, and many young people simply don't want to trade sleep and mental clarity for hangovers.

• Identity & productivity: Young professionals—especially in tech and start-ups—are normalizing no/low drinking to "lock in" performance and longevity at work.

• Better options: Alcohol-free spirits, beers, and mocktails are good now; the category is expanding fast, making sober socializing feel celebratory, not sacrificial.

• Substitution effects: Daily cannabis use has risen and recently surpassed daily alcohol use in the U.S., so some people may be swapping rather than abstaining entirely. (That carries its own health considerations.)

• Cyclical nuance: Some analysts say the "sober craze" may be plateauing as consumers drink less often but better—premiumizing when they do drink. Translation: fewer nights out, nicer cocktails when they do go out.

What's good about this trend?

• Fewer alcohol harms. Less drinking means fewer injuries, better sleep, and potentially lower long-term disease risk. U.S. guidance and major reviews increasingly favor "less is better," period.

• Social design. Sober-forward events widen inclusion for people who are pregnant, in recovery, training, on meds, or just prefer clarity.

• Money & mood. Cutting back can reduce spending and post-drinking anxiety—big wins for financial and mental health.

What could be tricky?

• Loneliness & ritual gaps. If "grabbing drinks" is your default social ritual, removing it without replacing the ritual can increase isolation. The U.S. Surgeon General calls loneliness a public health crisis, with risks comparable to smoking up to 15 cigarettes a day—so we can't ignore the social side.

• Moralizing wellness. Sobriety can become performative or perfectionistic—another way to "be good" instead of listening to your body.

• Substitutions. Swapping alcohol for daily cannabis or other coping behaviors may trade one issue for another; "sober curious" works best when it's grounded in connection and skills, not just removal.

Reflection prompt: If alcohol disappeared from your calendar this month, what social rituals would you add back in so connection doesn't drop out with the drinks?

The "Less Sex" Trend What's happening?

Big picture: sexual activity among U.S. teens and many young adults has declined over the past decade. CDC's national Youth Risk Behavior Survey (YRBS) shows that in 2023, 32% of high school students reported ever having had sex (down from 47% in 2013), and 21% were currently sexually active.

Among adults, General Social Survey analyses indicate rising "sexlessness" in the last year—especially for young men—with some rebound after the pandemic, but not back to prior norms. Think: fewer people reporting weekly sex than in the late '80s and '90s, and more reporting none in the last year.

Meanwhile, life milestones keep shifting later: marriage, moving out, kids. Only about a quarter of 25–34-year-olds have hit all four "traditional" milestones, compared to almost half in 1975. That delay changes partnership and sexual patterns.

Why it's happening

• Consent & autonomy culture: Clearer norms around consent and bodily autonomy can reduce pressure to "just go along," reshaping what counts as "normal." YRBS added a consent measure in 2023; among those with sexual contact, ~80% reported asking verbally for consent at last sexual contact—suggesting explicit consent is part of teen sexual scripts in ways it didn't used to be.

• Digital life & dating app fatigue: More time online means less in-person practice with flirting, conflict, and repair. Reporting highlights "situationships," paradox of choice, and screen-first intimacy that doesn't always translate IRL.

• Politics & safety: Post-Roe uncertainty, patchwork sex ed, and access issues around contraception create anxiety and caution—especially for young women and LGBTQ+ youth.

• Mental health & economics: Stress, housing costs, and delayed independence don't exactly fuel romance.

What's good about this trend?

• Teen pregnancy keeps falling. Teen birth rates hit another record low in 2024. That's a huge public health win. (Rates also declined for 20–24 year-olds.)

• Intentionality. There's less shame in saying, "I'm focusing on myself," or "Casual sex isn't good for my mental health right now."

• Consent literacy. A more vocal consent culture can mean fewer regret-driven encounters and more clarity about boundaries.

What should concern us?

• Loneliness gap. Less sex without more connection can mean isolation. The Surgeon General's advisory is clear: weak social connection raises risks for depression, heart disease, stroke, dementia, and premature death. We need more belonging even if we choose less sex.

• Condom use is down. Among sexually active high-schoolers, condom use at last sex fell over the past decade—to 52% in 2023—while STI risks persist (including a serious congenital syphilis crisis). Less frequent sex doesn't automatically mean safer sex.

• Skill lag. If awkwardness keeps us from practicing communication, conflict repair, and intimacy skills, starting healthy relationships gets harder—at any age.

Reflection prompt: If you're having less sex by choice, are you also getting your needs for touch, play, and closeness met—through hugs, dance, massage, spiritual community, or deep friendship?

How These Trends Interact

These shifts don't live in separate worlds. Drinking less and having less casual sex often stem from the same drivers:

• Health-first values. Young people are more likely to weigh alcohol and sex against mental health, sleep, professional goals, and safety—then choose alignment.

• Different social infrastructure. More social life happens online; fewer in-person rituals with built-in community—like parties or bars—means fewer spontaneous hookups and fewer real-world reps of connection skills.

• Premiumization of experiences. When people do drink or do choose intimacy, they often want it to be high-quality, intentional, and aligned with values—less, but more meaningful.

Bottom line: the motivation looks healthy—less numbing, more alignment. The risk is losing shared rituals and community if we don't replace them on purpose.

Is This Good or Bad? (balanced take)

What's good:

• Fewer alcohol harms and hangovers; more permission to honor boundaries.

• Lower teen pregnancy; more explicit consent; a culture shift toward bodily autonomy.

What's not so good:

• Rising loneliness if we drop social rituals without building new ones.

• Declining condom use amid persistent STI threats—safety behaviors need a refresh.

• Substitutions (daily cannabis for daily drinks) that can create new patterns to navigate.

The nuance: Some industry reporting suggests the sobriety "spike" may cool into a steadier "drink less, spend better" habit. In other words, moderation is sticking even if headlines cool off.

Your Practical Playbook

This is where we turn insight into action. Pick the tools that fit your season.

A) The 7-Day "Damp" Experiment

• Day 1–2: Track triggers (Who/what/where makes you want to drink?).

• Day 3–4: Replace the ritual (mocktail, tea ceremony, evening walk, sauna, live music sans alcohol).

• Day 5–6: Social test—do one gathering alcohol-free; invite a friend into it.

• Day 7: Debrief: How was sleep, mood, connection? Decide your next month's default. ("Damp" means intention, not perfection. It's training, not shaming.) Why this works: It preserves ritual and community, not just removal. Public health guidance agrees: less is better—and sustainable changes stick when they feel good.

B) The Consent & Safety Refresh (for any age)

• Update your script: "I want to check in—are you into this?" (Normalize direct consent. Teens reporting verbal consent at last contact suggests the norm is shifting.)

• Condom comeback: Make condoms and lube a visible default; talk testing early. Condom use slid to ~52% among sexually active teens—adults need refreshers, too.

• Get your info: Find your local testing clinics and over-the-counter contraception options; know your state landscape.

C) Connection > Consumption

• Design sober-social rituals: potluck + board games; house concerts; morning trail walks; cold plunges + coffee; dance class; craft night.

• Belonging audit: Who are your top 5 "support people"? Schedule them this month. The loneliness advisory is not abstract—connection literally extends life.

D) If You're Having Less Sex

• Expand intimacy: Massage swaps, cuddling with consent, partner breathwork, long eye contact, duet singing (yes!), or dancing together—your girl is a Broadway baby; I'm biased.

• Skill up: Communication reps: "What would make this feel safer/more exciting for you?"

• When you do choose sex: Return condoms to the script, add STI testing to the calendar, and keep consent verbaland ongoing.

E) If You Want More Sex (Intentionally)

• Reduce frictions: Get off the phone and get in the world—shared activities beat swiping fatigue.

• Regulate, then relate: Sleep, screens, and stress hijack desire—downshift nervous system first, then pursue connection.

• Values-first dating: Name your non-negotiables before chemistry kicks in.

CLOSING

Here's what I hope you take with you:

• Drinking less and having less casual sex isn't a "fun recession"—it's a values shift toward health, clarity, and consent.

• The opportunity—and the responsibility—is to build new rituals of connection so we don't swap hangovers for loneliness.

• Safety basics need a reboot: consent out loud, and yes, condoms and testing back on the menu.

Weekly check-ins for you:

1. What social rituals will I add that don't revolve around alcohol?

2. How will I meet my needs for touch and closeness this week—sex or no sex?

3. What's one consent or safety step I'm refreshing?

If this resonated, DM me on Instagram @meredithpattersonpodcast, or leave a review on Apple Podcasts—it truly helps this show reach the people who need it most.

And remember: you're allowed to align your life with what nourishes you. Bliss is your birthright.

Hey friends, welcome back to another #MentalHealthMonday on The Meredith Patterson Podcast. I'm so grateful you're here—because today, we're talking about something essential.

Something that has quite literally transformed my life over the last few years.

Protecting. Your. Peace.

Now, I want to start this episode by reading something I wrote recently on Instagram that really struck a chord with a lot of people. Maybe it'll strike one in you too.

From @merpatterson

"There is so much hate, negativity, and injustice in the world. I am choosing to protect my peace. I am about to enter a new decade at the end of this year and this fact has me taking stock yet again of what is working in my life and what may not be serving me anymore. 🫶"

Recently, over the past 2 years or so, I really began to take inventory of who I was surrounding myself with in both work and social life. I was not fully trusting my gut when I felt someone or something was off. I would excuse the behavior away and deal. But, I noticed how these people or work environments were changing my mental, physical and emotional health."

I suddenly put my foot down and took a hard look at everything. I started identifying and removing myself from all toxic people and not working for companies who had bad reputations. I raised the bar. I set up boundaries and enforced them. And it felt wonderful.

I didn't need anyone's permission, I just shifted my allowance. Those who respected it stayed, those who didn't left. What a lesson that taught me. My energy shifted and I am protecting my peace at all cost.

I learned what I valued in friends and colleagues — integrity, compassion, honesty, and open-mindedness — and what I wouldn't tolerate — subtle and compounded cruelty, selfishness, narcissistic, competitive behavior, and manipulative tendencies.

With these boundaries, I immediately started to feel a lot better. It was like a huge weight had been lifted off my chest.

As we cross the halfway mark of this year, I am so thankful I made this powerful choice. I encourage you to take stock of the life you have, the people who are in your tribe, the vibe you allow. It isn't easy to do but it is the greatest gift you can give yourself.

Be the change, treat others as you would want to be treated, and uplevel your life."

That post came from a very real place in my heart

Because for so long, I ignored the signs. The energy-drainers. The manipulative dynamics. The subtle disrespect. I'd excuse it away, especially if someone was "important" or if I thought walking away might hurt my reputation or limit my opportunities.

But over time, I realized: staying in environments that disrespect you will cost you far more than leaving them ever will.

So I made a choice. I stopped asking for permission to protect my peace. I set boundaries. I made values-based decisions. I stopped tolerating what made me feel small.

And I started healing.

So today, I want to leave you with a challenge. A call to action.

Declare your peace. Out loud. In writing. In a journal. In a voice note. To a friend.

Ask yourself:

• What is no longer serving me?

• What drains my energy or makes me feel less than?

• Who in my life makes me feel seen, safe, and celebrated?

• Where do I need firmer boundaries?

• What would protecting my peace look like today?

And then...take one small action. Maybe it's a conversation. Maybe it's letting something go. Maybe it's just saying "no" when you usually say "yes."

Whatever it is, do it for you. You do not need anyone's permission to protect your peace. You only need the courage to prioritize yourself.

Because when you do? You rise. Your energy rises. Your joy, your clarity, your creativity—it all returns.

So as you move through this week, I want you to carry this mantra with you:

✨ Protecting my peace is not selfish. It's sacred. ✨

Thank you for being here with me. Thank you for listening. If this episode resonated with you, share it. Tag me. Start the conversation. Let's normalize having boundaries. Let's normalize peace. Let's uplevel—together.

Until next time, Thank you for listening! Remember Bliss Is Your Birthright Have Vision for what you want and be grateful for where you are every single day #ProtectYourPeace #MentalHealthMonday #BlissIsYourBirthright

Welcome back to The Meredith Patterson Podcast — where we explore the transformative power of personal stories, heart-centered leadership, and unapologetic authenticity. I'm your host, Meredith Patterson.

Today's guest is someone who embodies all of those values. Ashley Cox is a leadership mentor, author, speaker, and the CEO of SproutHR — a company that helps women grow and lead from the inside out. But Ashley isn't just helping women scale their businesses and lead powerful teams — she's also making the world a better place through her incredible Grow & Give program, which we'll get into in a bit.

Her book, Transform Your Stories, has helped countless women rewrite the toxic narratives that keep them playing small — and today, she's here to help us all step more confidently into the leaders we were born to be.

Ashley, welcome to the podcast!

BIOGRAPHY

Ashley Cox, PHR, SHRM-CP is a leadership mentor for ambitious women business owners who have a team but no time. She empowers them to become courageous and confident leaders and build high-performance teams they can trust and rely on (without constantly chasing them to get things done).

With over 18 years of experience, Ashley has worked with businesses of all sizes – from local startups to multi-million dollar national & international companies. She was a top recruiter and leadership expert for J.Crew and Kroger where she hired and developed employees at all levels, from hourly frontline workers to C-suite level executives.

Ashley is also a subject matter expert for the world's leading HR organization, SHRM (Society for Human Resource Management), a sought-after speaker and trainer for various employee organizations, author of Transform Your Stories, and host of The Impact Ripple Podcast.

Transform Your Stories guides women to overcome self-limiting beliefs so they can step into their full potential and power as leaders.

Ashley's work has been featured on SHRM, CO–by U.S. Chamber of Commerce, ABC News, Tennessee Small Business Development Centers, Lattice, and Brit + Co.

For more information, find Ashley on her Website, Instagram, Facebook, or LinkedIn.

Links:

• Website: www.ashleycox.co

• Book: www.ashleycox.co/transform

• Podcast: www.ashleycox.co/podcast

• LinkedIn: www.linkedin.com/in/ashleyncox

• Instagram: www.instagram.com/ashleycox.co

• Facebook: www.facebook.com/ashleycox.co

Hi everyone, it's Meredith. Welcome to our first Mental Health Monday for Season 2. This is a big one.

Today's episode might just change your life.

I want to talk about something most of us avoid: regret. Specifically, the kind of regret that shows up at the very end—when there are no more tomorrows to fix it.

As someone who's spent her life on stage telling stories, I've come to believe that the most powerful stories are the ones we write with our choices. And the saddest stories? They're the ones where we stay silent, small, or stuck.

So today, I want to walk you through the Top 10 Regrets of the Dying—not to bring you down, but to lift you up. To give you the clarity and courage to start living fully. Right now.

Holly Butcher a 27-year-old woman from Grafton, Australia. Butcher had been battling Ewing's sarcoma, a rare bone cancer.posted her advice to the world, 24 hours before she died of cancer. This was her message...

A bit of life advice from Holly:

"It's a strange thing to realise and accept your mortality at 26 years young. It's just one of those things you ignore. The days tick by and you just expect they will keep on coming; Until the unexpected happens. I always imagined myself growing old, wrinkled and grey- most likely caused by the beautiful family (lots of kiddies) I planned on building with the love of my life. I want that so bad it hurts.

That's the thing about life; It is fragile, precious and unpredictable and each day is a gift, not a given right.

I'm 27 now. I don't want to go. I love my life. I am happy.. I owe that to my loved ones. But the control is out of my hands.

I haven't started this 'note before I die' so that death is feared – I like the fact that we are mostly ignorant to it's inevitability.. Except when I want to talk about it and it is treated like a 'taboo' topic that will never happen to any of us.. That's been a bit tough. I just want people to stop worrying so much about the small, meaningless stresses in life and try to remember that we all have the same fate after it all so do what you can to make your time feel worthy and great, minus the bullshit.

I have dropped lots of my thoughts below as I have had a lot of time to ponder life these last few months. Of course it's the middle of the night when these random things pop in my head most!

1) Those times you are whining about ridiculous things (something I have noticed so much these past few months), just think about someone who is really facing a problem. Be grateful for your minor issue and get over it. It's okay to acknowledge that something is annoying but try not to carry on about it and negatively effect other people's days.

2) Once you do that, get out there and take a freaking big breath of that fresh Aussie air deep in your lungs, look at how blue the sky is and how green the trees are; It is so beautiful. Think how lucky you are to be able to do just that – breathe.

3) You might have got caught in bad traffic today, or had a bad sleep because your beautiful babies kept you awake, or your hairdresser cut your hair too short. Your new fake nails might have got a chip, your boobs are too small, or you have cellulite on your arse and your belly is wobbling.

Let all that shit go.. I swear you will not be thinking of those things when it is your turn to go. It is all SO insignificant when you look at life as a whole. I'm watching my body waste away right before my eyes with nothing I can do about it and all I wish for now is that I could have just one more Birthday or Christmas with my family, or just one more day with my partner and dog. Just one more.

4) I hear people complaining about how terrible work is or about how hard it is to exercise – Be grateful you are physically able to. Work and exercise may seem like such trivial things … until your body doesn't allow you to do either of them.

I tried to live a healthy life, in fact, that was probably my major passion. Appreciate your good health and functioning body- even if it isn't your ideal size. Look after it and embrace how amazing it is. Move it and nourish it with fresh food. Don't obsess over it.

5) Remember there are more aspects to good health than the physical body.. work just as hard on finding your mental, emotional and spiritual happiness too. That way you might realise just how insignificant and unimportant having this stupidly portrayed perfect social media body really is.. While on this topic, delete any account that pops up on your news feeds that gives you any sense of feeling shit about yourself. Friend or not.. Be ruthless for your own well-being.

6) Be grateful for each day you don't have pain and even the days where you are unwell with the flu, a sore back or a sprained ankle, accept it is shit but be thankful it isn't life threatening and will go away.

7) Whine less, people! .. And help each other more. Give, give, give. It is true that you gain more happiness doing things for others than doing them for yourself. I wish I did this more. Since I have been sick, I have met the most incredibly giving and kind people and been the receiver of the most thoughtful and loving words and support from my family, friends and strangers; More than I could I ever give in return. I will never forget this and will be forever grateful to all of these people.

9) It is a weird thing having money to spend at the end.. when you're dying. It's not a time you go out and buy material things that you usually would, like a new dress. It makes you think how silly it is that we think it is worth spending so much money on new clothes and 'things' in our lives.

Buy your friend something kind instead of another dress, beauty product or jewellery for that next wedding. 1. No-one cares if you wear the same thing twice 2. It feels good. Take them out for a meal, or better yet, cook them a meal. Shout their coffee. Give/ buy them a plant, a massage or a candle and tell them you love them when you give it to them.

10) Value other people's time. Don't keep them waiting because you are shit at being on time. Get ready earlier if you are one of those people and appreciate that your friends want to share their time with you, not sit by themselves, waiting on a mate. You will gain respect too! Amen sister.

11) This year, our family agreed to do no presents and despite the tree looking rather sad and empty (I nearly cracked Christmas Eve!), it was so nice because people didn't have the pressure of shopping and the effort went into writing a nice card for each other. Plus imagine my family trying to buy me a present knowing they would probably end up with it themselves.. strange! It might seem lame but those cards mean more to me than any impulse purchase could. Mind you, it was also easier to do in our house because we had no little kiddies there. Anyway, moral of the story- presents are not needed for a meaningful Christmas. Moving on.

12) Use your money on experiences.. Or at least don't miss out on experiences because you spent all your money on material shit.

13) Put in the effort to do that day trip to the beach you keep putting off. Dip your feet in the water and dig your toes in the sand. Wet your face with salt water.

14) Get among nature.

15) Try just enjoying and being in moments rather than capturing them through the screen of your phone. Life isn't meant to be lived through a screen nor is it about getting the perfect photo.. enjoy the bloody moment, people! Stop trying to capture it for everyone else.

Random rhetorical question. Are those several hours you spend doing your hair and make up each day or to go out for one night really worth it? I've never understood this about females

16) Get up early sometimes and listen to the birds while you watch the beautiful colours the sun makes as it rises.

17) Listen to music.. really listen. Music is therapy. Old is best.

18) Cuddle your dog. I will miss that.

19) Talk to your friends. Put down your phone. Are they doing okay?

20) Travel if it's your desire, don't if it's not.

21) Work to live, don't live to work. Seriously, do what makes your heart feel happy.

22) Eat the cake. Zero guilt.

23) Say no to things you really don't want to do.

24) Don't feel pressured to do what other people might think is a fulfilling life.. you might want a mediocre life and that is so okay.

25) Tell your loved ones you love them every time you get the chance and love them with everything you have.

26) Also, remember if something is making you miserable, you do have the power to change it – in work or love or whatever it may be. Have the guts to change. You don't know how much time you've got on this earth so don't waste it being miserable. I know that is said all the time but it couldn't be more true.

Anyway, that's just this one young gals life advice. Take it or leave it, I don't mind!

Oh and one last thing, if you can, do a good deed for humanity (and myself) and start regularly donating blood. It will make you feel good with the added bonus of saving lives. I feel like it is something that is so overlooked considering every donation can save 3 lives! That is a massive impact each person can have and the process really is so simple.

Blood donation (more bags than I could keep up with counting) helped keep me alive for an extra year - a year I will be forever grateful that I got to spend it here on Earth with my family, friends and dog. A year I had some of the greatest times of my life.

..'Til we meet again.

Hol

Xoxo"

**********************

Let's dive in. These aren't my opinions. These are the lived truths of more people at the end of their lives—people who were brave enough to share what they wished they had done differently.

1. "I wish I'd had the courage to live a life true to myself, not what others expected of me."

This is the number one regret. I feel this in my bones. How often do we let others write our script? Whether it's family expectations, societal pressure, or fear of judgment, we abandon our authentic selves. The question is: What part of you are you still hiding?

2. "I wish I hadn't worked so hard."

We glorify hustle. But no one on their deathbed ever says, "I wish I'd answered more emails." They say, "I wish I'd been at the recital. The dinner. The sunset." Time is the one thing we can't earn back.

3. "I wish I'd had the courage to express my feelings."

How many "I love you's" go unsaid? How many boundaries go unspoken? Your voice matters. And withholding emotion doesn't keep the peace—it builds silent prisons.

4. "I wish I had stayed in touch with some of my friends."

True connection is soul nourishment. But life moves fast, and sometimes the people who light us up get left behind. Who do you need to call today? Don't wait for the funeral.

5. "I wish I had let myself be happier."

Let. Myself. Be. Happier. That line breaks me. Because joy is not selfish. It's sacred. But we sabotage it—waiting for permission, the perfect body, the perfect moment. Stop waiting. Start choosing joy.

6. "I wish I had spent more time with my loved ones."

Presence is love in action. And sometimes love is just sitting on the floor with your kids. Or showing up. Or saying yes to the ordinary magic of being with the people who matter most.

7. "I wish I had taken better care of myself."

This one hits home for me—especially as I age. Your body is not a machine. It's your home. It carries you through this life. Treat it like a temple. Nourish it. Move it. Thank it.

8. "I wish I had traveled more."

Travel isn't just about seeing the world. It's about expanding your soul. Stepping out of routine and into wonder. Whether it's Italy or the town next door—go. Explore. You're allowed.

9. "I wish I had taken more risks and been less afraid."

Fear is a liar. And regret is louder than failure. The people who truly live are the ones who leap—even when their knees shake. What would you do if you weren't afraid?

10. "I wish I had made a difference or left a legacy."

This doesn't mean starting a non-profit or writing a bestseller. It means: did you love well? Did you lift someone up? Did you leave the world a little brighter than you found it?

So here's the truth: We all have regrets. But the gift is—we're still here. We're still breathing. And that means we get to rewrite the ending.

I want you to look at this list and ask yourself: Which of these regrets are you on track for? And more importantly: What can you do today to change that?

You don't need permission. You need presence. You need intention. You need to remember that Bliss is your Birthright. And this life? It's yours to live.

So let's not wait until it's too late.

Let's choose joy. Choose truth. Choose love. Choose you.

If this episode spoke to you, share it with someone you love. Leave a review. And if you're ready to start living with no regrets, join me on Instagram @merpatterson or email me—let's keep this conversation going.

Because together, we can live our stories wide open.

Until next time, remember… Have a vision for what you want, and be grateful for where you are. Every single day.

Hey friends. It's Meredith. And today... we're going to get real. Like, deeply, vulnerably, uncomfortably real. Since writing my memoirs Confessions Of An Actress - I have had a lot of people ask me about the foreword. What I seemingly glossed over….brankrupcy. Its an uncomfortable subject for some but I just put it out there….and have yet to really dive into it. I have another book to write about my journey in Hollywood and why my life went into a spiral. And this episode is a little window in.

Life of a performing artist isn't about the high-kick curtain calls or red carpets or sparkling moments under Broadway lights. It is some massive highs and lows. This episode is about what happened after the spotlight dimmed.

Buckle up.

I was 25 years old when I became a Broadway star. Peggy Sawyer in 42nd Street. A dream role. A leading lady. It was the kind of rise that movies are made of. I had worked my ass off for that moment. I'd climbed out of obscurity and danced into the heart of New York. I was living proof that if you dream big enough and hustle hard enough, the world will hand you a tap shoe and a standing ovation.

But no one tells you what happens after the curtain falls.

I started mapping out the kind of career I wanted, and began making trips from New York to pursue a TV and Film career in Hollywood. I was just 27 and my manager already told me I needed to hurry up. I was late to the Pilot Season game. I wanted to make the leap into that world so badly I just did whatever I thought it took and began paying with everything on my credit cards. I knew my dream was always to start on Broadway and get whisked off to Hollywood. I needed to have longevity and that was the way to do it. I couldn't dance 8 shows a week forever. And I was married. I wanted to buy something, an apartment or a house. I wanted to start a family and have "the life you dream about." From the outside, everything looked shiny and successful.

But inside? Behind the scenes? I began bleeding money trying to make it work. My then husband wouldn't travel to Hollywood with me. He didn't want that life so he stayed in NYC, so I was paying essentially double rent for a few months while subletting in LA. Then there was Car Rental. Gas. New Headshots. Coachings. Acting classes. Screen tests. Stylists. Submissions. Networking. And Travel, so much travel for auditions. Auditions that led to huge, possibly life altering callbacks…. that led to nothing. The grind wasn't new to me—I'd done it in New York—but in LA, the rejection felt colder. More personal. I was being picked apart physically. Not pretty enough. Needed to get rid of a mole on my lip. Consulting with a plastic surgeon at 27 - yes, really.

And the roles? I was getting incredibly close. Testing for 12 series regular roles on brand new pilots for every major network….but I wasn't booking them.

The truth is...I invested everything into keeping the dream alive. I used all my savings. I couldn't work a side hustle while auditioning for major shows and roles. So, I maxed out credit cards. I borrowed against tomorrow hoping that today's audition would be the one. That Hollywood would finally see in me, what Broadway did. I always heard of those stories "I had $35 left in my bank account and then I booked the big part" I just kept believing I would.

But here's where it gets brutal.

After years of Pilot Season, travel and investing. At age 35, I found myself sitting with my then husband in a bankruptcy courtroom.

The judge looked me dead in the eye and said, "So... how did you rack up so much debt? Must've bought a lot of shoes."

Let that sink in. He asked ME that, and didn't say a word to my then husband who also had a huge hand in our debt.

That moment right there? That was the punchline of a decade-long drama. A bankruptcy judge, assuming I was just another woman with a shopping habit—not someone who was trying desperately to grow her career, to expand, to evolve, to thrive as an actress.

I wanted to scream. I wanted to say: "No, Your Honor. It wasn't shoes. It was voice lessons. It was survival. It was flights to New York for callbacks. It was the pursuit of something bigger than me! You fucking asshole!!"

But I didn't say that. I just sat there. Burning with shame. Humiliated. Powerless.

That moment broke something in me. But it also... strangely... planted a seed.

Because not long after that came divorce. The career silence. The manager who told me—literally told me—I was now a liability to his company, not an asset anymore.

Thirty-five years old. Washed up. Too old for the ingénue roles. Too young for the matriarchs. Too broken to be bankable. My ex-husband telling me he actually never wanted to have children with me. Just absolute personal and professional devastation.

I could've given up, literally with that story, no one would've faulted me. And believe me—I thought about giving it all up. But instead, I made a choice.

I decided if the industry didn't see my value anymore, I would. I started rebuilding. Slowly. From the ground up. No glitz. No glam. Just grit.

I started saying yes to things that made me feel alive, not just "important." I started creating my own work. Producing. Teaching. Sharing my voice in new ways. Eventually—yes—podcasting. (Hi.)

I learned that my worth isn't in whether or not I'm cast in a show on Broadway or TV. It's not in how many credits I have on IMDB, or Broadway shows under my belt. And it's definitely not in how much debt I've had to climb out of.

My worth is in my story. And how I tell it. And how I use it to lift others up. I wrote two memoirs in the middle of a pandemic. We all went through Covid together but I was already in a personal spiral I was trying to climb out of. Covid just pushed it all down again.

I have been rock bottom and back again. And I'm still here. I'm still hopeful.

So if you're listening to this and you're in your own rock-bottom moment—maybe you're drowning in credit card bills, or your career has ghosted you, or someone's made you feel like you're no longer an asset—I want you to know this:

You are not your lowest point.

You are the hero after the fall.

And sometimes, bankruptcy and divorce isn't the end of your story—it's the fucking beginning.

Thank you for listening. Thank you for letting me tell the truth. It's taken me years to own this part of my journey, but it's also the most powerful chapter I've lived. Welcome to Season 2 of The Meredith Patterson Podcast. I have a lot to say and this is just the beginning.

If this resonated with you, share this episode. Leave a review. Message me. And most of all—know that no matter how far you've fallen, you can rise up.

Bliss Is Your Birthright - you are meant to be blissful in this world. Have vision for what you want and be grateful for where you are every single day.

Thank you for listening

Hello gorgeous souls, and welcome to this special season wrap-up episode of The Meredith Patterson Podcast! Today, I have a very special guest—someone who's been with me behind the scenes from day one, making every single episode possible. He's not just my producer, he's a creative force, an audio wizard, and someone I am so lucky to collaborate with—Hammond Chamberlain!

🗣️ My Ed McMahon PART 1: Getting to Know Hammond PART 2: Behind-the-Scenes Insights PART 3: Season Highlights PART 4: Creative Growth and Vision

🌀 WRAP-UP & WHAT'S NEXT

This season has been full of inspiration, healing, and so much heart. I want to thank every guest who shared their story, every listener who tuned in, and of course—Hammond, for making this all sound beautiful and seamless. We're taking a short break to dream up an even better season ahead. So stay subscribed, and stay gorgeous—because we're just getting started.

✅ CALL TO ACTION:

If this podcast has meant something to you this season, please rate and review it on Apple Podcasts or Spotify. And make sure you're subscribed so you don't miss the powerful new stories coming your way soon. Reach out for episode ideas and feedback [email protected] Follow me on Instagram @MerPatterson for updates and behind-the-scenes!

#BlissIsYourBirthright Have vision for what you want, but be grateful for where you are every single day!

Season 2 begins August 1st!