This guided meditative journey is an oasis for your spirit, a sanctuary where anxiety dissipates and the weight of the world lifts from your shoulders. Invite healing energies to flow through you, revitalizing your entire being. Bask in the warmth of self-love and acceptance, as the meditation encourages you to embrace the present moment with open arms. Whether you seek solace from the demands of a hectic day or a sanctuary for deeper healing, this guided meditation is a compass guiding you to the shores of tranquility. Rediscover the harmony within, as you emerge from this transformative experience rejuvenated, balanced, and ready to embrace life's challenges with newfound resilience. Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz

This week my guest is Michael O'Brien, renowned meditation teacher and creator of the transformative Pause Breathe Reflect Meditation and Relaxation app. Join us as we explore Michael's incredible journey from surviving a life-altering accident to thriving through the power of meditation. Discover practical insights tailored for busy mothers, unraveling the myth that meditation requires ample time. Michael shares invaluable wisdom on turning small ripples into big waves, offering a lifeline for overwhelmed mothers seeking balance. Don't miss this opportunity to learn how mindfulness can be seamlessly woven into your daily routine, bringing peace, resilience, and transformative joy to your life. Tune in for an enriching discussion that promises to empower mothers worldwide on their journey to holistic well-being. Connect with Michael Web: https://www.michaelobrienshift.com App: https://www.pausebreathereflect.com IG, Facebook, YouTube @PauseBreatheReflect Tiktok @pbrwithmichael Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz Podcast Episode Summary Mindfulness Transforms Michael's Life Michael experienced a life-changing event that led him to a mindfulness practice. He initially viewed mindfulness as a hippie dippy practice, but after a health scare and a full recovery, he learned about the benefits of mindfulness from his mentor. Michael's mentor taught him that everything is neutral until labeled by the individual, a concept that helped Michael reclaim his life and identity after their health scare. Michael's Mindfulness Journey Michael shared his personal journey of discovering mindfulness, particularly through his experiences following a serious accident. He rejected the binary concept of labeling a day as good or bad and emphasized the importance of moments. He explained that he began practicing box breathing, a technique he learned from the Navy Seals, to manage overwhelming feelings and stress, particularly while in the hospital. He also expressed his desire to return home, where he found comfort and familiarity. Michael's Mindfulness Journey and Sharing Michael shared his personal journey with mindfulness, starting from his early practice in 2001 to his decision to share his experiences during the pandemic. He explained how his mindfulness practice helped him manage stress and alter his relationships with others and himself. Initially, he kept his practice private while in the corporate world, but as he transitioned into full-time mindfulness practice in 2014, he began to share it more openly, including in blog posts. His goal was to help others through mindfulness during challenging times, such as the pandemic. Mindfulness and Reflection in Challenging Times Michael and Liz discussed the need for mindfulness and reflection during challenging times, such as the Covid pandemic. Michael shared his concept of the "ultimate barista" (MUG - Mother Earth, Universe or God) as a metaphor for being more mindful in daily life, and suggested short, frequent mindfulness practices as a practical way to incorporate mindfulness into busy schedules. He also mentioned leading public meditations based on this approach. Mindfulness Practices and Personal Journey Michael shared his personal journey of using mindfulness practices, especially through challenging times such as a bike accident and the pandemic. He expressed his commitment to helping others access mindfulness in a secular and relatable way, especially those who may not have time for traditional practices. Liz agreed, noting that Michael's experiences seemed to prepare him for sharing his insights with others. Michael also mentioned his intention to offer various mindfulness practices, such as silent retreats online, to help people build a practice over time. He stressed the importance of taking small, consistent steps towards mindfulness, rather than seeking quick fixes. Mindful Ripples: Small Actions, Big Impact Michael shared his personal experience of being mindful and the concept of making small ripples leading to big waves. He emphasized that we are all energy and have the power to choose the kind of energy we bring into the world. Liz asked for an explanation and Michael explained how small actions can have a ripple effect and how we need to be mindful of the kind of ripple we put into the world. The conversation suggested the importance of being thoughtful about the impact of our actions. Meditation and Mindfulness for Open Conversations Michael discussed the benefits of practicing meditation and mindfulness, emphasizing its ability to improve focus and expand awareness. He highlighted the practice of open awareness, which involves noticing sensations in the body and the soundscape, and considering other perspectives. Michael suggested that mindfulness could help overcome divisiveness by promoting open conversations and the consideration of different viewpoints. Liz expressed agreement with Michael's points. Surfing Life's Waves: Mindfulness and Balance Michael shared his analogy of life being like surfing on waves, emphasizing the need for equanimity to maintain balance and make micro adjustments. He clarified that mindfulness is not just about relaxation, but about finding a sweet spot between hyperarousal and hypoarousal to better navigate life's challenges. Liz agreed with Michael's comparison, noting that being present in the moment is empowering. Mindfulness Practice and Emotional Regulation Michael and Liz discussed the challenges and benefits of practicing mindfulness. Michael emphasized that while mindfulness may be simple to understand, it's difficult to implement, but gets easier with practice. He highlighted the importance of recognizing distractions and returning one's attention back to the present moment. Michael also shared his approach to help people prevent negative emotions from escalating throughout the day. He stressed that while bad moments will happen, it's crucial to bring oneself back to the present and avoid fueling the situation. Finally, Michael encouraged listeners to start practicing mindfulness, even for a minute, and to view their bodies as their 'home' where they can always return to and reconnect with themselves. App Launch and Website Information Michael shared information about the Pause, Breathe, Reflect app, including where it can be downloaded, the affordable price, and the potential for people to join for as little as a dollar. He also mentioned the availability of further information about himself on his website, https://www.pausebreathereflect.com. Liz expressed her appreciation for the work Michael has been doing and the release of the app.

Recent data from the nonpartisan health advocacy group March of Dimes reveals a concerning trend—a 4 percent decline in hospitals with labor and delivery services between 2019 and 2020. This decline, coupled with insufficient support, leaves many new mothers feeling isolated and struggling with mental health symptoms. Renowned sober mom advocate, writer, and certified recovery coach Celeste Yvonne experienced this insufficient support personally, recounting the dismissive response she received from her OB when voicing concerns about postpartum depression. Faced with limited options—enroll in a psych ward or let it work itself out—Celeste found herself without the support she desperately needed during a vulnerable time. In this episode Celeste sheds light on the pervasive Mommy Wine Culture, discussing how it distracts society from addressing the real issue—providing proper support for mothers in need. She explores the dangerous normalization of using alcohol as a coping mechanism for the challenges of motherhood. From Struggle to Sobriety: Discover Celeste Yvonne's powerful journey from postpartum depression to sobriety. She unveils the reasons behind keeping her sobriety a secret for a year and the challenges she faced during this transformative period. Seeking Support: Celeste discusses the importance of reevaluating how we support mothers at work and at home, sharing insights on creating a community that understands the struggles of sobriety and provides tools and resources for those looking to quit drinking. Sober Mom Squad: Learn about the online community Celeste co-hosts, the Sober Mom Squad. Uncover the valuable resources and tools it offers for mothers navigating sobriety and seeking a supportive community. Celeste Yvonne's story is not just one of overcoming personal challenges but also a call to action for a fundamental shift in how we approach maternal healthcare and support. Join us for a thought-provoking conversation that challenges societal norms and advocates for a more compassionate and understanding approach to motherhood. CELESTE YVONNE Sober mom advocate Celeste Yvonne is a writer and certified recovery coach (IAPRC) with over 20 years of experience as a communications professional in corporate America. Her essays on parenting, the mental load of motherhood, mommy wine culture, and sobriety resonates with mothers everywhere and has been featured in the Washington Post, Good Morning America, Today Show, and Refinery 29, among others. She is also a contributing writer to the Wall Street Journal and Publishers Weekly bestseller So God Made a Mother. Over five years sober and a founding host of the Sober Mom Squad, Celeste advocates for mothers who struggle with addiction and mental health. She is a recipient of the Windfelt Inspire Award by the Dry Society Social Club, as well as 2x winner of Red Tricycle's Spoke Challenge for best writing. She lives in Reno, Nevada, with her husband and two children.  Connect with Celeste Yvonne:  Official site: www.celesteyvonne.com Facebook: @theultimatemomchallenge Instagram: @theultimatemomchallenge

This week Dr. Gavin Francis joins us to discuss his latest book "Recovery," where he unveils the hidden gems of healing, challenging the notion that recovery is a mere obstacle on the road to health. Discover why recovery is an active and empowering process, not just a passive aftermath of treatment. Our conversation explores the secrets of recovering from any illness, and educates on how to embrace the rhythms of recovery, invest your time and energy, and witness how this act has the power to reshape your life. Join us for a lively discussion on the tools and wisdom found in "RECOVERY" – your guide to navigating the landscape of illness and emerging whole on the other side.  About Dr. Gavin Francis Gavin Francis is a general physician with more than 30 years of training and practice in medicine. He is a Fellow of the Royal College of Physicians of Edinburgh, and a Fellow of the Royal College of General Practitioners. He is also an award-winning writer and a contributor to the Guardian, Times, New York Review of Books, Granta, and the London Review of Books. He’s authored eight books, including Empire Antarctica, Adventures in Human Being, and Shapeshifters: On Medicine & Human Change, which was a book of the year in the Sunday Times. He lives in Edinburgh, Scotland.  https://www.gavinfrancis.com Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz About the Book When it comes to illness, sometimes the end is just the beginning. Recovery and convalescence are words that exist at the periphery of our lives – until we are forced to contend with what they really mean. Here, GP and writer Gavin Francis explores how – and why – we get better, revealing the many shapes recovery takes, its shifting history and the frequent failure of our modern lives to make adequate space for it. Characterised by Francis’s beautiful prose and his view of medicine as ‘the alliance of science and kindness’, Recovery is a book about a journey that most of us never intend to make. Along the way, he unfolds a story of hope, transformation, and the everyday miracle of healing.

This week I sit down with Bob Gardner, renowned as The Freedom Specialist, Author, Transformation Specialist, Speaker, and Host of the podcast Alive and Free. Bob shares his incredible journey from the depths of addiction, contemplating divorce and suicide, to becoming a beacon of hope for thousands seeking happiness, health, and well-being. Bob introduces us to his body-based approach that forms the foundation for happiness and well-being on autopilot. His book, "Built for Freedom," serves as a guide to unlocking the secrets of real freedom and happiness. In our conversation, we delve into Bob's personal struggle, where after 18 years trapped in addictive patterns, he defied prevailing wisdom to create a permanent solution for his challenges. Discover how Bob's unique body-based techniques have since empowered individuals to leave their struggles behind and embark on a journey to thrive. As a Transformational Specialist, Bob incorporates knowledge gained from his extensive background in martial arts, breathwork, functional psychology, deep tissue release, and various healing modalities. Learn how he has successfully helped people overcome chronic pain, anxiety, depression, PTSD, childhood wounds, addictions, and OCD through intensive in-person retreats, transformational coaching, and online resources. Bob's mantra, "Freedom is a skill, not a pill," encapsulates the essence of his teachings. We explore how he guides individuals to train their bodies and minds to achieve freedom autonomously, fostering a life filled with joy and fulfillment. Visit www.thefreedomspecialist.com to discover more about the reliable tools and experiences provided by The Freedom Specialist. This episode promises insights into the transformative power of Bob Gardner's approach and offers a glimpse into the incredible world of lasting freedom and happiness. Tune in and embark on a journey to unleash your own freedom! Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz

Today's meditation is a soul-nurturing experience designed to peel away the layers and unveil the authentic you. As you settle into a serene space, let the gentle guidance lead you back to the tender essence of your inner child, where innocence and joy reside. This guided meditation is a powerful tool for self-discovery and healing, leaving you with a heart full of compassion and a spirit that dances with the pure delight of being truly, unapologetically yourself. Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz

In this compelling conversation with Alexandra Ford, we delve into her powerful origin story as a survivor of human trafficking. Unveiling the pivotal moment when she recognized the gravity of her situation, Alexandra shared insights on common misconceptions surrounding trafficking and highlights crucial signs to be vigilant about. Our discussion emphasizes the importance of how to foster a safe and supportive community environment, thereby encouraging survivors to come forward and end the cycle of abuse and exploitation. Discover eye-opening perspectives and learn how each of us can contribute to creating a safer community for everyone. Join the conversation for a profound exploration of resilience, awareness, and community empowerment. Connect with Alexandra The Uprising non-profit Instagram  @thelaughingsurvivor Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz  

Join us for an insightful conversation with actress, dancer, singer, and now acclaimed author Rachel Montez Minor as we delve into her latest children's book, "See You on the Other Side." In this interview, you'll discover the inspiration behind Rachel's shift from a two-decade career on Broadway and in TV and film to her second act as a writer, artist, mystic, mother, yoga teacher, and meditation practitioner. Rachel will share insights into her multifaceted career, discussing what inspired her to add "author" to her extensive resume. We'll also delve into the creation process of "See You on the Other Side" and how it is already helping young readers heal and navigate various forms of loss, from the death of a loved one to a friend moving away.  Don't miss the opportunity to gain a deeper understanding of Rachel Montez Minor's journey and the meaningful messages embedded in her latest creation. Whether you're a fan of her performances on Broadway or a parent seeking resources to navigate conversations about loss with your children, this interview promises to be a heartfelt and enriching experience. About the Book Released on September 26, 2023, and suitable for all ages, this heartwarming picture book is a follow-up to Minor's 2021 release, "The Sun, The Moon, and The Stars." Richly illustrated by Mariyah Rahman, the book serves as a beautiful ode to lost loved ones, offering comfort through simple, rhyming text and evocative imagery. Join us as we explore the universal message that no one truly leaves us forever; "Our hearts remain tied. This isn't the end," writes Montez Minor. 📖 Learn more about Rachel Montez Minor and her works at www.rachelmontezminor.com  or on Instagram @rachelmontezminor Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Twitter @lizziecarlile Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz

This week, I'm excited to share an episode from the Learn with Dr. Emily podcast, a space where parents and teachers unite to support neurodivergent youth. Host Dr. Emily King is a child psychologist and former school psychologist with expertise in nurturing and educating children and teens diagnosed with autism, ADHD, anxiety, learning disabilities, and/or giftedness. As both a parent and a lifelong learner, I believe this episode holds valuable insights that you'll find truly enjoyable! --- Growing up, Penn Holderness knew he was different than his friends. He had tics. He was called a spazz. He would cry really easily.  In basketball practice, he would nearly chew through his shirt if he wasn't running around enough.  If he was growing up in the 2020's, he'd be treated for ADHD pretty quickly. But back in the 80's, ADHD information wasn't widespread, and it wasn't until college that he was officially diagnosed. On today's episode, Penn talks about growing up with ADHD, finding his passion for music and performing arts, learning how to accept his limitations and lean into his superpowers, and how he would design a school for ADHD minds. You don't want to miss this vulnerable and hilarious episode.   The Holderness Family YouTube | Instagram | TikTok | Facebook | Podcast --- Sign up for Dr. Emily's weekly newsletter at www.learnwithdremily.com Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Twitter @lizziecarlile Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz

Discover the extraordinary world of Yoga Nidra, a profound yogic practice that combines relaxation and insight. This Insightful Yoga Nidra Meditation invites you to embark on a journey to deep relaxation and inner wisdom. Yoga Nidra, often referred to as 'yogic sleep,' is a state of conscious relaxation that allows you to access your innermost self and harness your innate wisdom. This guided meditation takes you through a soothing body scan, mindful intention setting, and a tranquil visualization, all in just a few minutes. Release tension, gain clarity, and find peace as you explore the depths of your inner world. Embrace this transformative experience, converting stress into serenity with every breath. Your path to renewed balance and insight starts here. Join us and discover the serenity that lies within. Connect with Liz Website: https://www.motherhoodunstressed.com Instagram @motherhoodunstressed Twitter @lizziecarlile Your feedback means the world to me. If this episode has been helpful to you, please take a moment to leave a review. With heartfelt appreciation, Liz