In this episode, Keana explores one of the most transformative skills in emotional healing: learning to say “no” without guilt. If you’ve ever struggled with people‑pleasing, over‑explaining, or feeling responsible for other people’s emotions, this conversation will help you understand why and how to begin changing the pattern.

Keana breaks down the psychology behind guilt, the nervous‑system responses that make boundaries feel unsafe, and the emotional conditioning that keeps many of us stuck in cycles of over‑giving. You’ll also learn why saying “no” is actually an act of honesty, clarity, and self‑respect and how it strengthens your relationships instead of damaging them.

This episode includes a recap of last week’s conversation on creating emotional safety in your relationships, plus five practical, psychology‑based healing exercises to help you start saying “no” with confidence and compassion.

• Why saying “no” feels so emotionally difficult
• How childhood conditioning and past experiences shape your relationship with boundaries
• The connection between emotional safety and honest communication
• Why saying “no” is an act of love not rejection
• The emotional and relational cost of ignoring your boundaries
• Five healing exercises grounded in psychology to help you practice guilt‑free boundaries
• A simple homework assignment to build confidence and nervous‑system safety
• Reflection questions to help you integrate the episode into your daily life

• Somatic body check‑ins to help you sense your true capacity
• The “pause before yes” rule to interrupt automatic people‑pleasing
• Guilt reframing techniques to challenge old conditioning
• Micro‑boundary practice to build confidence through small steps
• Safe‑script rehearsals to make boundary‑setting feel natural and grounded

Practice one small “no” every day for the next seven days.

At the end of each day, journal:

• What did I say “no” to?
• What emotion came up?
• What did I learn about myself?

Small steps create big change.

• Where are you saying “yes” when you want to say “no”?
• What emotion rises when you imagine setting a boundary?
• What story do you tell yourself about disappointing others?
• What would protecting your emotional safety look like this week?
• What is one small “no” you can practice today?

Saying “no” isn’t selfish it’s self‑respect. It’s clarity. It’s honesty. And it’s one of the most powerful ways to protect your emotional well‑being. This episode will help you take the first steps toward boundaries that feel safe, grounded, and guilt‑free.

📬 Contact Information for Keana W. Mitchell 

🌐 Website 

Emory Rose 

 https://keanawmitchell.com 

📸 Instagram 

Music and Therapy 

 https://www.instagram.com/musicandtherapykwm 

📘 Facebook Page 

Music and Therapy with Relationship Coach Keana W. Mitchell 

 https://www.facebook.com/MusicandTherapywithKeanaWMitchell 

👥 Facebook Group 

Music and Therapy with Relationship Coach Keana W. Mitchell (Community) 

 https://www.facebook.com/groups/MusicandTherapywithKeanaWMitchell 

📺 YouTube Channel 

https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ 

🎧 Listen on Red Circle 

https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 

🎙️ Last Week’s Episode 

https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 

💛 Join The Worth Loving Collective on Skool 

https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929 

📧 Email 

[email protected]

Emotional safety isn’t just a “nice to have” it’s the foundation of every healthy, connected, and intimate relationship. When you don’t feel safe to express yourself, share your feelings, or be fully seen, the entire relationship suffers.

In this episode of The Worth Loving Podcast, relationship coach Keana W. Mitchell breaks down what emotional safety really looks like and why it’s essential for building trust, closeness, and long‑term connection.

• What emotional safety actually means
• How the lack of emotional safety creates distance, anxiety, and disconnection
• Why emotional safety is the foundation of intimacy
• Five practical exercises you can start using today to strengthen emotional safety with your partner
• How last week’s conversation on self‑awareness ties directly into deeper, healthier communication

If you’ve ever felt like you’re walking on eggshells, shutting down to avoid conflict, or struggling to open up in your relationship, this episode will give you the clarity and tools you need to begin healing.

Welcome to the very first episode under our new name The Worth Loving Podcast. Formerly known as The Music and Therapy Podcast with Relationship Coach Keana W. Mitchell, this new name reflects a deeper mission: helping women heal, grow, and create the relationships they desire by first understanding that they are worth loving. 

In today’s episode, Keana explores the powerful connection between self‑love, emotional healing, and healthy relationships. Whether you’re single or in a partnership, the relationship you have with yourself sets the tone for every other relationship in your life. This episode will help you understand why loving yourself is not optional it’s foundational. 

🌸 What We Talk About in This Episode 

✨ The Meaning Behind the New Name 

• Why the podcast rebranded to Worth Loving 
• How the new name aligns with the mission to help women build healthy, fulfilling relationships 
• Why remembering you are worth loving is essential to your healing journey 

✨ Recap of Last Week’s Episode 

• Creating a vision for love in 2026 
• Understanding what you want to feel, give, and receive 
• Why you must include yourself in your vision for love 
• How your self‑worth shapes your choices 

✨ The Psychology of Self‑Love 

• Why self‑love and self‑care are not luxuries 
• How nurturing your relationship with yourself strengthens:  
• Self‑worth 
• Emotional clarity 
• Resilience 
• Self‑trust 
• Healthy boundaries 

✨ Self‑Love in Singleness and Relationships 

• How self‑love helps singles choose healthier partners 
• How it helps you avoid repeating old patterns 
• How it protects you from toxic or harmful relationships 
• How self‑love helps couples communicate better, set boundaries, and show up authentically 

✨ Self‑Love and Your Health 

• Emotional benefits: reduced anxiety, emotional stability, nervous system regulation 
• Physical benefits: lower stress, better sleep, improved overall well‑being 
• How your body responds when you treat yourself with compassion 

✨ How to Show Up for Yourself 

• Listening to your needs 
• Honoring your boundaries 
• Speaking kindly to yourself 
• Resting when you’re tired 
• Reminding yourself daily that you are worth loving 

🧘🏽‍♀️ This Week’s Healing Exercises + Homework 

Keana shares five intentional practices to help you love on yourself this week: 

1. Write a love letter to yourself 
2. Set one boundary that protects your peace 
3. Do one thing that brings you joy 
4. Speak one affirmation each morning 
5. Spend 10 minutes in stillness 

These practices help build resilience, emotional clarity, and a deeper sense of self‑worth. 

🎶 Song of the Week 

“Worth Loving” by Emory Rose 

 A beautiful reminder that you are deserving of love from others and from yourself. 

💬 Final Thoughts 

You are worth loving deeply, fully, and without conditions. 

 Thank you for joining Keana for this first episode of the Worth Loving Podcast. 

📬 Contact Information for Keana W. Mitchell 

🌐 Website 

Emory Rose 

https://keanawmitchell.com 

📸 Instagram 

Music and Therapy 

https://www.instagram.com/musicandtherapykwm 

📘 Facebook Page 

Music and Therapy with Relationship Coach Keana W. Mitchell 

https://www.facebook.com/MusicandTherapywithKeanaWMitchell 

👥 Facebook Group 

Music and Therapy with Relationship Coach Keana W. Mitchell (Community) 

https://www.facebook.com/groups/MusicandTherapywithKeanaWMitchell 

📺 YouTube Channel 

https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ 

🎧 Listen on Red Circle 

https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 

🎙️ Last Week’s Episode 

https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 

💛 Join the Worth Loving Collective on Skool 

https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929 

📧 Email 

[email protected] 

In this powerful New Year episode, Relationship Coach Keana W. Mitchell guides you through the process of creating a clear, emotionally grounded vision for love in 2026. Whether you’re single, dating, or in a long-term relationship, this episode helps you understand why vision not just goals are essential for building healthy, fulfilling love. 

Keana breaks down the psychology behind vision setting, explains how your brain filters relationships based on what you imagine, and shows you how to align your desires with your values. You’ll learn how to identify what you truly want in a partner, how to distinguish between negotiables and nonnegotiables, and how to create a vision that inspires growth without slipping into unrealistic expectations. 

This episode is all about clarity, emotional safety, and intentional love. 

💡 What You’ll Learn in This Episode 

• Why having a vision for love is more important than simply setting goals 
• How the Reticular Activating System shapes your relationship choices 
• What attachment clarity is and why it matters 
• Key qualities singles should look for in a partner 
• How couples can strengthen their connection through shared vision 
• The difference between negotiables and nonnegotiables 
• How to ensure your vision aligns with your core values 
• Why your vision must be realistic, attainable, and growth oriented 

🧠 Psychology Highlights 

• How your brain filters relationships based on what you imagine 
• Why clarity reduces emotional confusion and relationship burnout 
• How values alignment creates long-term stability 
• Why realistic expectations lead to healthier love 

🛠️ Exercises Included in This Episode 

1. Future Snapshot – Write a one-page vision of your ideal relationship in 2026 
2. Values Check – Identify your top 5 values and compare them to your vision 
3. NonNegotiables List – Define what you will not compromise on 
4. Pattern Review – Identify patterns you want to break and patterns you want to keep 
5. Emotional Alignment Test – Clarify how you want to feel in your relationship 

📘 Homework Assignment 

Create your 2026 Vision for Love Journal, including: 

• Your written vision 
• Your values 
• Your negotiables and nonnegotiables 
• Your emotional alignment notes 
• Three action steps you’ll take this month to move toward your vision 

🎶 Featured Song of the Week 

“Loving Me Is Easy” by Emory Rose. This week’s featured song beautifully complements the episode’s theme. It’s a gentle reminder that healthy love feels safe, warm, and emotionally supportive. The lyrics echo the idea that when you align with your values and choose partners who honor your heart, love becomes less of a struggle and more of a natural, nurturing experience. 

❤️ Final Takeaway 

Love doesn’t just happen. Healthy love is created with intention, clarity, and vision. You deserve a relationship that aligns with your values, honors your heart, and supports your growth. 

✨ Episode Summary

In this episode of the Music and Therapy Podcast, Keana W. Mitchell explores how to set realistic, intentional, and healing relationship goals for 2026. Building last week’s theme of therapy as maintenance, Keana explains how therapy and goal‑setting work hand in hand to nurture growth, sustain progress, and strengthen emotional resilience.

Listeners will learn how to use the SMART framework to create goals that are specific, measurable, achievable, relevant, and time‑bound. Keana shares practical examples for couples, singles, and personal growth, along with five guided exercises and a weekly homework assignment to help you move from reflection into action.

This week’s featured song is Under the Tree by podcast artist Emory Rose. This song is a powerful reflection on self‑awareness and clarifying what you want in a partner and having the love you desire comes with intentionality and not by chance. The music ties beautifully into the episode’s theme of setting intentional goals for love and connection.

📚 What You’ll Learn

• Why therapy as maintenance lays the foundation for lasting growth.
• The science behind goal‑setting and motivation (Locke & Latham’s Goal‑Setting Theory).
• How SMART goals transform vague intentions into actionable steps.
• Practical examples of relationship goals for couples, singles, and personal growth.
• Five healing exercises to help you set and embody your goals.
• A reframing practice to strengthen belief in your ability to achieve your goals.

🧘 Healing Exercises Featured

1. Vision Journaling
2. SMART Goal Mapping
3. Somatic Grounding Breath
4. Couple’s Alignment Exercise
5. Singles’ Visualization

📝 Homework Assignment

Choose one relationship goal for 2026. Write it down using the SMART framework. Then, practice reframing daily replacing limiting thoughts with empowering statements that remind you of your ability to grow and achieve your goals.

🎶 Featured Song

Under the Tree by Emory Rose A song about self‑reflection, clarity, and choosing to love intentionally.

Connect with Keana: 💌 Website: Emory Rose (keanawmitchell.com)

📸 Instagram: Music and Therapy (@musicandtherapykwm) • Instagram photos and videos

 📘 Facebook: Music and Therapy with Relationship Coach Keana W. Mitchell | Facebook

 📺 YouTube: https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ

 🎧 Listen to Last Week's Episode: https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b

Link to sign up for The Worth Loving Collective on Skool: https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929

✨ Subscribe, share, and join the conversation to help more people explore emotional healing through Music and Therapy.

In this episode of the Music and Therapy Podcast, relationship coach and songwriter Keana W. Mitchell explores why therapy as maintenance not just crisis management should be your top relationship goal for the new year. Drawing from scholarly research, insights from Carl Jung, and practical somatic therapy exercises, Keana explains how ongoing therapy sustains growth, prevents relapses into old conflict patterns, and nurtures emotional intimacy.

You’ll learn:

• How reflection and action work together to end the year strong.
• The top five reasons couples benefit from maintenance therapy.
• The top five reasons singles should make therapy a priority before dating.
• Five somatic therapy exercises to stop conflict and start connecting.
• A simple homework ritual to build self‑awareness and deepen connection.

Whether you’re in a committed relationship or preparing for love, this episode will inspire you to choose growth, self‑acceptance, and resilience as your foundation for the year ahead.

Connect with Keana: 💌 Website: Emory Rose (keanawmitchell.com)

📸 Instagram: Music and Therapy (@musicandtherapykwm) • Instagram photos and videos

 📘 Facebook: Music and Therapy with Relationship Coach Keana W. Mitchell | Facebook

 📺 YouTube: https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ

 🎧 Listen to Last Week's Episode: https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b

Link to sign up for The Worth Loving Collective on Skool: https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929

✨ Subscribe, share, and join the conversation to help more people explore emotional healing through Music and Therapy.

As the year comes to a close, many couples find themselves reflecting on the highs and lows of their relationship. In this episode of the Music and Therapy Podcast, host Keana W. Mitchell, trauma‑informed relationship coach, explores how to move beyond reflection into intentional action. You’ll learn practical tools to stop cycles of conflict and start building deeper connection, so you can finish the year with love, grace, and strength.

🌱 What You’ll Learn in This Episode

• Why reflection gives clarity but connection gives strength.
• How to end the year strong by choosing connection over conflict.
• The importance of nurturing your relationship with yourself alongside your romantic relationship.
• Insights from psychologists like Carl Rogers (self‑acceptance), Brené Brown (boundaries as self‑love), and Kristin Neff (self‑compassion).
• Five healing exercises that blend music therapy and narrative therapy to help couples reconnect.

🎶 Healing Exercises Featured

1. The Pause Practice – Stop reactive cycles with intentional pauses.
2. Gratitude Swap – Build appreciation through daily gratitude sharing.
3. Music & Movement Reset – Use music to shift emotional atmosphere.
4. “I Feel” Statements – Replace blame with vulnerability and empathy.
5. Connection Ritual – Create nightly habits that foster intimacy.

Listeners are invited to try the Music & Story Healing Challenge, a five‑day practice combining music and narrative therapy to reframe relationship stories, reduce conflict, and strengthen connection.

💡 Key Takeaway

Ending the year strong isn’t about perfection, it’s about choosing intentional love, practicing grace, and nurturing both your partner and yourself. Relationships don’t thrive by accident; they thrive when we nurture them.

📅 Release

New episodes of the Music and Therapy Podcast are available every Wednesday.

Connect with Keana: 💌 Website: Emory Rose (keanawmitchell.com)

📸 Instagram: Music and Therapy (@musicandtherapykwm) • Instagram photos and videos

 📘 Facebook: Music and Therapy with Relationship Coach Keana W. Mitchell | Facebook

 📺 YouTube: https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ

 🎧 Listen to Last Week's Episode:

https://open.spotify.com/episode/1Gl5Bl4vjm61lGHkmgQygj?si=7a12c099600a4c54

Link to sign up for The Worth Loving Collective on Skool: https://www.skool.com/the-worth-loving-collective-1918

✨ Episode Overview

This year may have brought moments of joy or seasons of pain breakups, engagements, new love, or even loss. In this episode, Relationship Coach Keana W. Mitchell invites you to pause and reflect on your relationship journey. Through guided insights and practical tools, you’ll discover how these experiences can strengthen your resilience, deepen your self‑worth, and prepare you to thrive in love. 🌱

💡 What You’ll Learn

• How breakups can teach resilience and self‑worth.
• Why marriage and engagement bring both joy and responsibility.
• How finding new love after heartbreak requires courage and vulnerability.
• Why loss can be transformative and help you rediscover independence.
• CBT‑based healing exercises to stop conflict and start connecting.

🎶 Featured Song

“Draining” by Emory Rose

This powerful track reminds us that if a relationship is draining you if it doesn’t make you feel loved, valued, or respected it may be time to let go and begin the healing process by loving yourself first.

📝 Homework for the Week

Practice the Conflict to Connection Journal:

• Reframe moments of conflict into opportunities for deeper connection.
• Write down one conflict you’ve experienced and explore how it could be transformed into understanding.

🔔 Subscribe & Share

Don’t miss weekly episodes blending music, therapy, and relationship coaching. Subscribe today and share this episode with a friend who needs encouragement. Together, let’s grow in love and resilience.

#MusicAndTherapyPodcast #RelationshipHealing #CBTExercises #SelfLove #Resilience

Blended families bring together different histories, values, and emotional wounds into one household. While this journey can be complex, unity and respect are possible when families practice empathy, realistic expectations, and intentional habits. In this episode, Keana explores the challenges blended families face—conflicting parenting styles, loyalty binds, grief, and co-parenting dynamics—and offers practical strategies to build trust, connection, and healing.

Drawing on research from psychologists like Anne Brennan Malec and relationship expert Dr. John Gottman, Keana shares how emotional intimacy serves as the glue that holds blended families together. You’ll learn how respect, clarity, understanding, and empathy can transform family dynamics, and discover exercises designed to foster communication, gratitude, and trust.

The episode also features the song Be There by Emory Rose, a powerful reminder that love means showing up with consistency and support.

💡 What You’ll Learn in This Episode

• Why emotional intimacy is essential in blended families.
• The four guiding principles: respect, clarity, understanding, empathy.
• How to build trust with both the biological parent and stepchildren.
• The difference between realistic and false expectations.
• Practical healing exercises: family meetings, gratitude circles, shared activities, and more.
• A CBT-based homework assignment to reframe negative thoughts and foster healthier perspectives.

🎶 Featured Song

“Be There” by Emory Rose – A heartfelt anthem about commitment and support, reflecting the dedication needed to build unity in blended families.

📝 Homework Assignment

Thought Reframe Journal (CBT-Based): Identify triggers, record automatic thoughts, challenge them, reframe with balanced perspectives, and note outcomes. Aim for three entries this week.

📲 Call to Action

• Listen and subscribe to the Music and Therapy Podcast wherever you stream.
• Share this episode with someone navigating blended family dynamics.
• Connect with Keana on Instagram @musicandtherapykwm for more healing-centered content.

In this heartfelt episode of the Music and Therapy Podcast, relationship coach Keana W. Mitchell explores the essential role of emotional intimacy in healthy relationships. Building on last week’s episode, The Power of Apology and Forgiveness in Love, Keana explains how emotional safety, vulnerability, and trust are the foundation of lasting connection and how the absence of emotional intimacy can lead to loneliness, conflict, and emotional withdrawal.

You’ll learn what emotional intimacy truly means, why it’s not a luxury but a necessity, and how to recognize when it’s missing. Keana shares research by Dr. Sue Johnson and Dr. John Gottman, highlighting how emotional intimacy erodes when couples stop turning toward each other and ignore bids for connection.

This episode also includes five Gottman-inspired healing exercises and two homework assignments designed to help you stop conflict and start connecting whether you’re in a relationship or doing the inner work solo.

🧠 Topics Covered:

• What emotional intimacy is and why it matters
• Signs of emotional disconnection in relationships
• How unresolved conflict and trauma impact intimacy
• Research from Dr. Sue Johnson and Dr. John Gottman
• How to rebuild emotional intimacy through daily practices

🛠️ Healing Exercises Included:

• Turn Toward Instead of Away
• Emotion Coaching Check-In
• Love Map Update
• Stress-Reducing Conversation
• Rituals of Connection

📝 Homework Assignments:

• 10-Minute Heart Talk: A daily emotional check-in to build intimacy and trust

🎶 Featured Song:

“The Last Time” by Emory Rose A powerful anthem about emotional clarity and choosing healing over heartbreak. Listen now on the Music and Therapy Podcast YouTube channel.

💬 Call to Action:

If this episode spoke to you, share it with someone who’s ready to rebuild emotional intimacy. Follow, rate, and review the podcast to help others find this healing space.

🔗 Resources Mentioned:

• Download the healing exercise worksheet

• Follow the podcast on Spotify: https://open.spotify.com/show/6T8cC9MhmpBiB9mKvRuBoS?si=089a5e570c1a4885

• Link song The Last Time on SoundCloud: https://on.soundcloud.com/z9ubpjfKvgkLgCkewR

• 📲 Connect with Keana:
• Instagram: @musicandtherapykwm
• Website: keanawmitchell.com
• YouTube: https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ