When was the last time you really listened to your body?

So often, we've been conditioned to push through — to ignore the subtle whispers of discomfort, fatigue, or restlessness. We convince ourselves we'll slow down after the next deadline, once the project's done, or when things feel less busy.

But our bodies are wise. And when we ignore the whispers for too long, they eventually start to shout.

That was my reality for a long time. I thought I was doing all the "right" things — balancing work, life, and everything in between — until my body started telling me otherwise. It wasn't until my body forced me to listen that I realised just how disconnected I'd become from myself.

Amongst all this, Keri Krieger, a beautiful soul and gifted Acupuncturist and Chinese Medicine Practitioner, began weaving her way through my life. Keri teaches us to tune back in — to understand the signals our bodies are sending , and to see that they aren't breaking down, they are simply trying to communicate.

In this week's podcast episode, I sit down with Keri for a heartfelt conversation about how we can learn to reconnect with our bodies, honour their innate wisdom, and navigate life's transitions with more grace and ease.

Keri shares her philosophy around health and wellbeing through the lens of Chinese Medicine — offering such a refreshing and grounded approach to what it means to truly be well. She brings calm, compassion, and deep insight into how we can create balance not just in our bodies, but in our lives.

And I'm beyond thrilled that Keri will also be joining us at Exhale the Retreat in just over three weeks, 23rd-26th October. During the retreat, she'll be guiding us through deep conversations and beautiful experiences that help us tune into our own inner knowing, reconnect with our energy, and move through transitions with clarity and confidence.

In our chat, we also explore the belief that taking time for ourselves is indulgent — a luxury reserved for "when we have time." But as Keri so gently reminds us, it's in these moments of rest and reflection that we fill our own cup. Because if we don't, our capacity to show up for others becomes depleted, and resentment can quietly creep in.

If you've been feeling stretched thin, stuck in survival mode, or simply craving more connection with yourself — this episode is your invitation to pause. To breathe. To listen.

In this conversation, we explore: ✨ The importance of tuning into your body's innate wisdom ✨ What Chinese Medicine can teach us about balance and self-awareness ✨ How to move through change and transition with grace ✨ Why rest and reflection are not indulgent, but essential ✨ What to expect from Keri's sessions at Exhale the Retreat

It's time to listen — because your body has been speaking all along.

✨ Learn more and secure your place to Exhale HERE. I can't wait to see you there!

So often we're chasing goals, ticking off to-do lists, and striving for that next milestone without stopping to ask—are these dreams really mine?

The truth is, without a deep connection to our bodies and our hearts, it's hard to know if the life we're building is truly aligned with who we are, our own authenticity.

In my latest podcast episode, I sit down with Courtney Tyssen, one half of @heart.resonance, who will be joining us at Exhale The Retreat this October to guide a personalised sound healing journey.

Courtney shares how sound isn't just music—it's a medicine for the mind, body, and soul. By quietening the mental chatter and soothing the nervous system, sound creates the spaciousness we need to reconnect with ourselves.

It's in this rest-and-digest state that real healing, clarity, and alignment can begin.

In our conversation, Courtney also shares: ✨ how the various instruments invoke different responses within the body and connect us to the elements ✨ the journey that we'll be guided on at Exhale and how it will be personalised to the women in the room ✨ how the deep healing that comes from the vibration of sound moving through our bodies, impacts our nervous systems and unlocks hidden capacity ✨ the clarity that comes enabling you to connect to your own authenticity and for you to live the life, and create the business, you dream of

This isn't just theory — it's a glimpse into the powerful experience awaiting the women who'll be joining us at Exhale.

Imagine lying back, allowing the vibration of sound to move through your body, feeling tension melt away as your nervous system drops into deep rest. The result?A calm mind, a grounded body, and a renewed sense of connection with yourself. (Not to mention, the most incredible sleep afterwards 🥰).

Exhale is more than a retreat—it's an invitation to step away from the noise of everyday life and rediscover what's truly yours. Through movement, reflection, connection, and experiences like sound healing, you'll leave feeling lighter, clearer, and more aligned with the life you're here to create.

I cannot wait to share this with the beautiful women who'll be joining us.

✨ Learn more and secure your place to Exhale HERE. I can't wait to see you there!

Creating a retreat doesn't happen without the incredible support of so many people behind the scenes. One of those people is the talented Shae Giles.

If you've followed me for a while, you've no doubt seen Shae's stunning photography scattered across my socials. She's not only been my creative eye behind the lens for years, but also a loyal cheerleader and friend.

But there's another side to Shae's story. Like so many women, she's walked the heavy path of burnout — a reality that too often goes unseen until it's too late. The emotional toll of pushing through, of constantly showing up without pause, is something she knows all too well.

That's why Shae will be joining us at Exhale the Retreat — both as a guest experiencing the healing journey for herself, and as a sponsor capturing the powerful moments we'll create together.

In this episode we talk about burnout, healing, and the transformation that retreats like Exhale can unlock.

We explore:

• the often hidden emotional toll of burnout and why so many women are unknowingly on a path to it

• what you can expect from your retreat experience

• the impact that the holistic healing practices you'll experience will have on you, your life and your business

This is more than just a chat — it's a reminder that the way we've been taught to live, work, and push through isn't sustainable.

Retreats like Exhale are designed to give you tools, practices, and awareness that we wish we had known earlier. Tools that can quite literally change the trajectory of your life and business.

I can't wait to see you there! Save you spot at Exhale the Retreat.

Have you ever had that gut feeling about a decision in your business… but second-guessed yourself, over-analysed it, or went searching for someone else's advice?

I know I have. For me, the turning point wasn't about strategy or experience—it was about reconnecting with myself and learning to trust my own intuition.

In this episode, I'm joined by Filly Bellette—functional medicine practitioner, trauma therapist, and co-creator of the Ending Body Burnout Method. Filly was a huge part of my own healing journey, helping me uncover what was truly keeping me stuck: nervous system dysregulation, unhelpful belief systems, and the constant pressure to do more, be more, hold more.

We dive deep into: ✨ What body burnout really looks like (and why it's more than just feeling tired) ✨ How your wellbeing directly impacts your ability to lead a business that fuels you ✨ The paradox of holding more without doing more through nervous system regulation ✨ The transformative experiences you can expect at the Exhale Retreat ✨ Why retreats are powerful for reconnecting and resetting—without guilt

I'm deeply grateful to Filly—not just for her role in my personal journey, but also for joining me at Exhale. It's an honour to share this space with her, and I can't wait for you to experience the retreat too.

Exhale isn't a holiday—it's a strategic reset for your business and life. A chance to exhale, realign, and step back into your business with clarity, energy, and conviction.

Burnout can creep up on even the most high-performing women — sometimes we don't even realise we're on the edge until our bodies start screaming at us.

In this episode, I'm joined by the incredible Heidi Lampard — Yoga Practitioner, Holistic Wellness Mentor, Tea Ceremony Facilitator, Retreat Leader, and mother of two. Heidi will also be joining us as a facilitator at the upcoming Exhale Retreat in October, sharing her wisdom, practices, and tools with attendees.

We dive deep into the challenges of burnout, particularly for high-performing female leaders and entrepreneurs who are conditioned to "push through" — often at the cost of their health, energy, and creativity. I share my own journey through burnout and adrenal fatigue, and Heidi opens up about her personal experience with anxiety, panic attacks, and adrenal fatigue while balancing corporate work, family life, and daily responsibilities.

She shares how discovering yoga, meditation, breathwork, and holistic wellness practices helped her heal, regulate her nervous system, and create a sustainable, balanced life — both professionally and personally.

In this episode, we explore:

• How to expand your capacity and resilience through simple, daily practices

• The importance of slowing down and creating space to hear your inner wisdom

• How mindful practices ripple into your relationships, decision-making, and overall well-being

• Practical tools you can start using immediately:

  • Short, adaptable pranayama (breathwork) exercises to reset your nervous system

  • Techniques to expand resilience and capacity, helping you manage life's demands without spiralling

  • Ways to cultivate presence, clarity, and calm in your work, relationships, and home

  • How consistent mindfulness practices can create a ripple effect of calm with your loved ones

We also give an inside look at what attendees can expect from Heidi's sessions at the Exhale Retreat:

• Daily morning yoga and meditation practices

• Pranayama (breathwork) sessions

• Sound journeys and yoga asana

This episode is a heartfelt reminder that retreats are not a luxury — they're a necessity for high-performing women to reconnect with themselves, restore balance, and gain clarity in their lives and careers. Slowing down, pausing, and incorporating mindful practices can empower you to thrive without burning out.

For more information and to secure your spot, visit Exhale | The Retreat.

This is one weekend you don't want to miss!

This retreat has been born out of my own experience and journey from body burnout to thriving.

For years, I thought the only way I could find the peace I craved was to burn it all down, close my business, walk away from everything, and start fresh.

I know I'm not alone in this. So many ambitious women I work with are exhausted from constantly being on. Leading a business, showing up for clients, being there for family... and silently wondering: is this just what success is meant to feel like?

What I've learned... you don't have to choose between leading a thriving business and having the space, stillness, and energy you crave.

That's why I created Exhale.

A 3 day retreat for women who are ready to step out of survival mode, reconnect with themselves, and reignite the creativity and clarity that fuels not just their life, but their business too.

In this episode, I'm sharing: 💫 The story of how Exhale was born (and the moment I realised I couldn't keep living in fight-or-flight). 💫 Why rest and nervous system regulation aren't just nice-to-haves, but the secret weapon for sustainable success. 💫 What you'll experience on retreat — yoga, meditation, sound healing, breathwork, conversations about women's health, cycles, and seasons, plus plenty of time in nature. 💫 The tangible outcomes you can expect — more energy, clarity on your next steps, presence as a leader, and inspiration that ripples through every area of your life and business.

This retreat is about more than taking a weekend off. It's about remembering who you are underneath the noise, and learning how to lead and live from that place of grounded power.

If your body is whispering (or shouting) that it's time to pause, to breathe, to reclaim your spark — this is your invitation to join me.

🎧 Tune in now, and make sure you follow along over the next few weeks as I go live on Instagram diving deeper into these themes.

Save your space HERE. https://www.melissamarsden.com.au/exhale-2025

Season 7 has been one of the most personal yet—an honest reflection of a year filled with growth, insight, and powerful conversations. In this wrap-up episode, I'm sharing the key themes and lessons that emerged across the season:

• How personal transformation fuels professional fulfilment
• Why mastery isn't perfection, but a commitment to growth
• The connection between workspaces, well-being, and culture
• The impact of neurodiversity and designing for inclusion
• The wisdom of nature, rest, and healing

From solo reflections to rich guest conversations, this season was about designing a work life that actually works for you.

💫 Whether you're craving inspiration or seeking real change, this episode offers a powerful close to a transformational season—and a beautiful springboard for what's next.

🎧 Tune in now and let's keep evolving, together.

Connect with Mel;

Email | Insta | LinkedIn | Website | Whitepaper - The Road Map to Employee Experience

Book a 30min Complimentary Discovery Call with Mel

EXHALE | THE RETREAT

Come join me for 4 days immersed in nature as we reconnect to our body, heart and soul, reigniting your fire within!

TELL ME MORE!

NEW WHITEPAPER DOWNLOAD | Leveraging Place - The importance of building community - not just culture - at work.

Get your copy of Mel's new Book "The Next Workplace; Designing Dynamic Environments that Inspire Human Potential"

When was the last time you let yourself be swept away by the sheer beauty of the world around you?

Maybe it's the sun sinking into a golden horizon or the way light dances through trees. These moments remind us of the profound joy that's available — if we pause long enough to notice.

In this special conversation, Dr. Meg Hooper and I explore the concept of awe, inspired by Julia Baird's remarkable book Phosphorescence — a guide to finding light and wonder even in life's darkest times.

In this episode, we explore: 🌿 How reconnecting with nature can heal and ground us 🌿 The powerful impact of designing greener cities and communities 🌿 How to nurture your own internal light through small, meaningful practices 🌿 Why wonder and awe are essential acts of self-care

This conversation is an invitation to seek out the extraordinary hiding in the everyday — and to rediscover the vibrant, luminous energy within yourself.

BOOK MENTIONED:

Phosphorescence

Connect with Meg Website | LinkedIn

Connect with Mel;

Email | Insta | LinkedIn | Website | Whitepaper - The Road Map to Employee Experience

Book a 30min Complimentary Discovery Call with Mel

DATE ANNOUNCED - BUSINESS PLANNING DAY

Step out of the day to day, create goals with soul and design a business that lights you up!

Gain clarity on how you, as the leader of your business and life, want to FEEL this new financial year. Create your own sustainability plan to enable you to FEEL this way the whole year through.

Tuesday 17th June, 9am - The Calile Hotel, Fortitude Valley

SAVE YOUR SEAT!

EXHALE | THE RETREAT

Come join me for 4 days immersed in nature as we reconnect to our body, heart and soul, reigniting your fire within!

TELL ME MORE!

NEW WHITEPAPER DOWNLOAD | Leveraging Place - The importance of building community - not just culture - at work.

Get your copy of Mel's new Book "The Next Workplace; Designing Dynamic Environments that Inspire Human Potential"

In a world where distractions rule and our attention is constantly hijacked—how do we reclaim our focus and find clarity?

In this powerful and practical episode, I sit down with Angela Lockwood, occupational therapist, author, speaker, and the brilliant mind behind The Focus Formula. With a career dedicated to helping people tune out the noise and tune into what truly matters, Angela shares the tools, mindset shifts, and daily habits that can help you own your attention and thrive—especially in leadership and business.

From a life-altering accident that changed the course of her teenage years to becoming a sought-after voice in attention mastery, Angela's story is both inspiring and relatable. Whether you're drowning in to-do lists or feel like your mind never stops racing, this conversation will give you the clarity and calm you've been searching for.

✨The real reason we feel so mentally drained (hint: it's not just your phone)

✨Angela's personal story of resilience and how it led to her life's work

✨The Focus Formula (AIM: Awareness, Intention, Mastery) and how to apply it today

✨Why energy management matters more than time management

✨Simple ways to soften the noise and find stillness in your day

✨The underrated power of intuition in business and life

If you're ready to reclaim your attention and reconnect with what matters—this episode is for you.

Connect with Angela; Website | Insta | LinkedIn

Connect with Mel;

Email | Insta | LinkedIn | Website | Whitepaper - The Road Map to Employee Experience

Book a 30min Complimentary Discovery Call with Mel

BUSINESS REFLECTION & PLANNING

If you'd like to do your own reflection and intentionally design your next moves, grab a copy of my reflection workbook.

This is the workbook I shared with the attendees at my Business Planning Day earlier this year, to support them in learning from the year that's been so they can create a joyful & soul aligned year ahead!

And when you download your copy you'll be added to the waitlist for the next Planning Day in June 2025.

DOWNLOAD HERE

EXHALE | THE RETREAT

Come join me for 4 days immersed in nature as we reconnect to our body, heart and soul, reigniting your fire within!

TELL ME MORE!

NEW WHITEPAPER DOWNLOAD | Leveraging Place - The importance of building community - not just culture - at work.

Get your copy of Mel's new Book "The Next Workplace; Designing Dynamic Environments that Inspire Human Potential"

What if your next office move wasn't just about real estate, but a radical reset for your entire business culture?

In this episode, I sit down with my client Stephen Fryer, Greater Sydney Leader at Northrop Consulting Engineers, to explore how a lease expiry sparked a workplace transformation that redefined leadership, engagement, and innovation. From flexible work models to culture-led design, discover how Northrop turned relocation into reinvention, and how the team at COMUNiTI supported him to make it happen.

🎧 We talk:

• Turning a lease expiry into a growth opportunity
• Building a workplace people want to come to – no mandates necessary!
• Engaging teams through clever mascots
• The power of inclusive leadership, at every level, during change
• Lessons for any business navigating transformation

This episode is a must-listen for leaders ready to think bigger about space, culture, and the future of work. You'll learn how you can truly maximise your next workplace to transform your culture and optimise your employee experience.

Read more about our work with Northrop by accessing the Case Study HERE

📩 Want to go deeper? Join me at the Exhale Retreat Learn More HERE —a space to pause, reset, and realign with what matters most.

Want to join us at the next Planning Day? Jump on the Waitlist HERE

Connect with Mel;

Email | Insta | LinkedIn | Website | Whitepaper - The Road Map to Employee Experience

Book a 30min Complimentary Discovery Call with Mel

#WorkLifeByDesign #Podcast #BurnoutRecovery #IntentionalLiving #Neurodiversity #Rituals #Mastery #SustainableSuccess