Optimal sleep, while necessary to thrive, isn’t always easy to achieve. Sometimes it can feel like that elusive unicorn when insomnia, anxiety, or any of the many variables in life get in the way. In today’s episode, Emily and Betsy talk about their individual challenges and solutions in the endless pursuit of a good night’s rest. From meditation to digital detoxes, ideal bedroom environments and nutrition influences - it’s all a big puzzle. We’d love to hear what helps or hinders you from getting a good night’s sleep. Hit is us up Twitter (@nandfpodcast) or send us an email.   Find the show notes with links to all resources shared and some quotable nuggets at nourishandflourish.us. 

EPISODE #4 // When was the last time you had a good night's sleep?

Nourish + Flourish is a podcast about finding what nourishes you — mind, body, and soul — so you can flourish.

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Since this is our last episode, we thought it only fitting to take a look back at our year in podcasting. Join us as we reflect on what the past year, sharing our biggest lessons as well as the biggest gifts, what we are most proud of and what has changed for us as a result. We also share what's coming next for both of us and how to stay in touch. We’d love to hear from you! What were the biggest lessons (or aha's) that came as the result of listening to the podcast? Any favorite memories or transformations that were sparked as the result of these conversations?   The Episode:   Topics Discussed:  Why the podcast has been like therapy for us How listening back to yourself can give you a healthy dose of perspective Why talking has actually made us better listeners, particularly when it comes to ourselves The power of conversation and friendships The most transformational episodes for each of us Why gratitude is such a big deal and how it's made an impact for Emily Stillness and quiet, and letting experiences unfold The gift of the inner wise woman and how that changed things for Betsy Gratitude meditations and sending love to those who need it Our goals and intentions for 2018 Proudest moment from our year of podcasting    Resource Links:  The Gratitude Diaries* by Janice Kaplan Make Miracles in Forty Days* by Melody Beattie Thank & Grow Rich* by Pam Grout 365 Thank Yous* by John Kralik    Hit us up:  Betsy on Instagram Emily on Instagram and Twitter 

EPISODE #45 // The end of the road. (AKA The final episode.)

How do you know when it's the right time to make a pivot in any aspect of your life or career? To make the decision to leave or to stick it out? Whether it's a personal decision or a professional one, there are things you can do to help make the decision an easier one. It involves making sure your basic needs are getting met, listening to how you're feeling about the situation, and a basic willingness to be patient with yourself and the process. We also have an ulterior motive in talking about this, as we have made the bittersweet decision to make this the last season (and second to last episode) of the podcast. We’d love to hear from you! How do you know when it's time to step away from something or make a pivot into something new? How has that played out in your life in the past (or present)?   The Episode:   Topics Discussed:  Why we chose this topic (spoiler alert: it involves the future of this podcast) The 3 pieces Betsy uses to make big decisions Emily's preferred method for making changes in her life How feelings are an important indicator for creating change Deciding whether something is "worth it" or not Fighting or accepting change The power of choosing to step into change and honor what it brings to your life Finding balance through pivoting How personal and professional changes follow the same path The role of boredom in pivoting and creating change What's coming next?    Resource Links:  The Patience Episode (#21) Curiosity and Intuition (#22) The Divine Feminine Episode (#18) The Female Friendship Episode (#28) The Moon Episode with Jen (#33) The Dip* by Seth Godin    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

EPISODE #44 // How to know when to make a pivot in your life or career

Change. No matter who you are, how much money you have in the bank, or what your relationship status is ... change is inevitable. So why do we fight it so damn hard? Probably because it takes us out of our comfort zone and makes a mess out of everything. And yet, all changes have the opportunity to teach us more about ourselves and help us shift into a place of greater potential. The key is to understand your own patterns when it comes to coping with change. Because the more you know, the more you can navigate through the changes and come out on the other side with less mess and less struggle. We’d love to hear from you! How do you cope with change? What is your typical pattern? Do you even have a pattern when change shows up in your life? What helps to make it a more positive or pleasant experience?   The Episode:   Topics Discussed:  The messiness of change How not having a safety net can be a really good thing Embracing our patterns and how we flow through the cycle of change Turns away from center and how to find our way back Unexpected versus intentional changes Looking for the lessons in everything Releasing expectations and allow things to unfold Impatience and how it hampers change Being honest with yourself about how you deal with the changes in our lives The impact of change as we get older The lessons and the gifts of going through changes, big and small    Resource Links:  Invisible Acts of Power* by Caroline Myss The Patience Episode (#21) The Moon Magic Episode (#40) Feel the Fear ... And Do It Anyway* by Susan Jeffers, PhD Curiosity and Intuition (#22)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

EPISODE #43 // The messy reality of change and why it's a good thing

The topic of today's episode — positivity and optimism — has been something we've wanted to explore for ages. Of course, the days we were scheduled to record were ones where we were feeling anything BUT positive or optimistic.   The good news is, positivity and optimism aren't some pollyanna principles that negate the totality of our human experience. Instead, they are a way of approaching and understanding the world.   So how do we get there? How do we begin to embrace more positivity? How do we challenge the voice in our head that tells us that things are going to hell in a handbasket?  We explore those questions and more in Episode #42.

EPISODE #42 // Where do you fall on the positivity spectrum?

Emily is officially back from her sabbatical and shares the ups and downs that she experienced during her time off. Betsy also talks about what happened for her during this break and where she sees herself going in the upcoming months.    All in all, this is a doorway into what has been going on in our lives and hearts for the past month and where we are finding balance in the midst of all of this chaos. 

EPISODE #4 // When was the last time you had a good night's sleep?

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