Roots of the Rise | Authentic Alignment and Transformation

What do you do when you know holding on is hurting you—but no matter how hard you try, you still can’t let go?Letting go of anger, resentment, betrayal, or emotional pain isn’t as simple as deciding to “get over it.” It’s a process—not a light switch. And struggling to move on doesn’t mean you’re failing, spiritually or otherwise. It may mean there’s something your heart, body, or nervous system still needs you to understand.In this episode of Roots of the Rise, Sarah explores why we remain emotionally attached to painful experiences, what anger may be trying to protect, and how to begin moving toward peace without denying your very human pain.You’ll learn:Why asking “What am I believing?” may be more helpful than asking "Why can't I let go?"How unconscious beliefs can keep anger and resentment aliveWhat your anger may be trying to protectWhy forgiveness does not mean condoning someone’s actions—or reconciling with themHow to determine whether you need more time, greater support, honest self-examination, or meaningful actionFive practical ways to begin processing unresolved hurt and moving forwardSarah also revisits the relationship between our human and divine perspectives—and why spiritual understanding doesn’t automatically erase grief, betrayal, anger, or pain.Resources mentioned in this episode include the Expressive Writing Protocol from Episode 5, the human and divine perspectives from Episode 67, nervous-system regulation from Episode 81, Byron Katie’s “The Work” from Episode 104, and the boundaries conversations in Episodes 102 and 103.Rising with Sarah Patreon members can access companion notes from this episode, along with guides to the Expressive Writing Protocol, Byron Katie’s “The Work,” and nervous-system regulation.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

How do you know when it's time to walk away from a relationship—and when is the real work setting healthier boundaries instead?In this episode, we explore five important signs that a relationship may no longer be serving you, including emotional or physical abuse, a lack of trust or safety, poor communication, and one-sided effort. But just as importantly, we talk about the questions to ask before deciding to leave.You'll learn why healthy relationships require honest communication, mutual accountability, and emotional safety, how to recognize when boundaries—not endings—are what's needed, and why making relationship decisions from a regulated nervous system leads to greater clarity and wisdom.Whether you're navigating a friendship, family relationship, or romantic partnership, this conversation will help you evaluate your relationships with honesty, compassion, and discernment—so you can choose your next step with confidence rather than reactivity.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Why is it often so much harder to forgive ourselves than it is to forgive someone else?In this episode, we explore the challenging but deeply healing practice of self-forgiveness. Together, we'll look at the difference between guilt and shame, why understanding our past isn't the same as excusing it, and how self-compassion and accountability can coexist.I'll also walk you through a powerful seven-step journaling exercise inspired by Eve Ensler's The Apology—a reflective process that can help you work through guilt, make peace with your past, and begin offering yourself the grace you've been withholding.If you've been carrying regret, self-blame, or the belief that one mistake defines who you are, I hope this conversation reminds you of a simple truth: healing doesn't begin when you become perfect. It begins when you're finally willing to meet yourself with honesty, compassion, and forgiveness.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Healthy relationships don't happen by accident—they're built through intentional conversations.In this episode, we'll explore one of the most valuable practices you can bring into any relationship: the State of the Union. Whether it's with your spouse, a close friend, a family member, or even yourself, regularly setting aside time to check in creates space for honest communication, deeper connection, and addressing small concerns before they become major problems.We'll discuss how to create the right environment for these conversations, questions to ask each other, ways to offer support, and a simple framework that makes difficult conversations feel much more approachable.Whether your relationship is thriving or simply in need of a little extra attention, a weekly relationship check-in can strengthen communication, deepen trust, and help you stay connected through every season of life.Book Recommendation: The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert by Dr. John GottmanQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

How much of your stress comes from what actually happened... and how much comes from the story your mind created about it?We all make assumptions. About what other people are thinking, why they acted the way they did, what their intentions were—even about ourselves. The challenge is that we often mistake those assumptions for facts.In this episode, we'll explore how assumptions quietly shape our relationships, fuel unnecessary conflict, and keep us stuck in stories that may not even be true. You'll learn why asking better questions creates deeper connection, how assumptions affect communication, and how a little curiosity can dramatically reduce suffering.If you've ever found yourself saying, "I know exactly why they did that," this episode is for you.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

As part of the Roots of the Rise Summer Re-Release Series, Sarah Hope revisits one of the most impactful episodes from the archive.Sometimes growth isn't about learning something new—it's about returning to an idea at a different stage of life and discovering what you couldn't see before.In this episode, Sarah explores the hidden relationship between fear, safety, and control through the lens of the root chakra. When life feels uncertain, many of us respond by tightening our grip—rehearsing conversations, obsessively planning, hoarding resources, over-preparing, or trying to predict every possible outcome. While some preparation is healthy, there comes a point when control becomes a coping mechanism rather than a solution.You'll learn why the illusion of control can keep us stuck in fear, how scarcity thinking influences our behavior, and what it means to cultivate genuine trust instead of constantly seeking certainty. Sarah also shares a practical fear-setting exercise inspired by Tim Ferriss that can help you work through anxiety, identify what you can and cannot control, and move forward with greater clarity and confidence.In this episode, you'll learn:The connection between fear, safety, and controlHow root chakra imbalances can show up in everyday lifeWhy scarcity thinking influences our decisionsThe difference between healthy preparation and fear-based controlHow overthinking and excessive planning can increase anxietyA practical exercise for defining, preventing, and repairing feared outcomesWays to build trust and resilience in uncertain timesIf you've ever found yourself trapped in worry, struggling to let go, or searching for certainty in an uncertain world, this episode offers a grounded perspective and practical tools to help you find more peace.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Fear isn't always a sign that something is wrong.Sometimes it's a warning. Sometimes it's an old wound. Sometimes it's simply an exhausted nervous system that no longer knows how to relax.In this re-released episode from the Chakra Series, Sarah explores the root chakra and its connection to fear, safety, stability, and security. Through both practical and energetic lenses, she examines why fear can feel so overwhelming, how it influences our decisions and relationships, and why so many of us remain stuck in patterns of anxiety long after the original threat has passed.You'll learn:• The relationship between fear, safety, and the root chakra• Why fear often creates the very outcomes we're trying to avoid• How to distinguish fear from intuition• The role of nervous system regulation in creating a sense of inner stability• Why routine, structure, and grounding practices matter more than most people realize• A simple process for understanding what your fear is trying to protectMost importantly, this episode invites you to stop fighting your fear and start getting curious about it. Because beneath many of our fears lies something deeply meaningful: a desire for love, connection, belonging, purpose, or safety.Fear may never disappear completely, but it doesn't have to drive the car.Whether you're interested in the chakra system, emotional healing, nervous system regulation, or personal growth, this episode offers practical tools and compassionate insights for building greater self-trust and inner stability.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What if the chakra system isn't about mystical energy at all—but about understanding the subconscious patterns that shape your life?In this re-released episode of Roots of the Rise, Sarah Hope offers an accessible introduction to the seven chakras as a practical framework for self-awareness, personal growth, and emotional healing. Rather than focusing on "fixing" a problem chakra, this episode explores how the chakra system can help you identify the beliefs, fears, habits, and conditioning that influence everything from your sense of safety and self-worth to your relationships, communication, intuition, and connection to purpose. You'll learn:What the seven chakras are and what each one representsHow chakras can be viewed as subconscious programming rather than mystical conceptsWhy healing requires both grounding and spiritual growthThe connection between fear, emotional patterns, self-esteem, communication, and intuitionHow early life experiences shape the patterns we carry into adulthoodWhy the goal isn't to find your "problem chakra," but to become more curious about yourselfWhether you're completely new to the chakra system or revisiting it with fresh eyes, this episode provides a grounded, practical foundation for understanding yourself more deeply and beginning to rewrite patterns that no longer serve you.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What if meditation isn't about clearing your mind at all?In this re-released episode of Roots of the Rise, Sarah Hope explores Heart-Based Meditation—a simple yet powerful practice that has transformed her life for more than a decade. Unlike many meditation techniques that focus on controlling thoughts, Heart-Based Meditation welcomes thoughts as part of the process and teaches a practical integration tool called Heart-Centering, helping you bring greater calm, clarity, and resilience into everyday life.Sarah shares her personal journey with meditation, the benefits she has experienced through consistent practice, and why this method continues to be her "ride-or-die" tool after ten years of daily use. You'll learn how meditation can support stress reduction, emotional regulation, improved relationships, greater self-awareness, better sleep, and a more grounded response to life's challenges.Whether you're completely new to meditation, have struggled to maintain a practice, or are looking for a meditation method that creates meaningful change beyond the cushion, this episode offers a refreshing perspective on what meditation can be and how it can help you become more peaceful, resilient, and heart-centered in everyday life.Topics Covered:• Heart-Based Meditation explained• The role of Heart-Centering in daily life• Common meditation misconceptions• Managing stress and anxiety naturally• Emotional resilience and self-regulation• Meditation for beginners• Consistency versus perfection in practice• How meditation improves relationships and parenting• Creating lasting inner peaceLearn Heart Based MeditationQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Do you struggle to accept compliments, ask for help, or fully enjoy the good things in your life? You may think gratitude is simply about focusing on what's going well—but true gratitude also requires us to receive.In this special re-release, Sarah revisits two powerful episodes from the Roots of the Rise archive: Gratitude vs. Scarcityand The Power of Receiving Gratitude. Together, these conversations explore how scarcity thinking shapes our lives, why we often focus on what's missing, and how discomfort with receiving can prevent us from fully experiencing the support, appreciation, love, and abundance already present around us.You'll learn:The difference between a scarcity mindset and a gratitude mindsetWhy gratitude is a skill that can be developedHow difficulty receiving compliments, help, or appreciation may be limiting your wellbeingThe connection between self-worth and receivingPractical ways to cultivate gratitude and allow yourself to take in the goodIf you've ever found yourself minimizing compliments, turning down help, or feeling uncomfortable when others acknowledge your contributions, this episode is for you.Because gratitude isn't only about noticing what's good. It's also about allowing yourself to receive it.Topics discussed: gratitude, scarcity mindset, abundance, receiving help, self-worth, personal growth, emotional wellbeing, mindfulness, self-awareness, gratitude practice, receiving compliments, emotional health, intentional living.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Should you journal? What if you don't know what to write about? And does journaling really improve mental health?In this re-released episode of Roots of the Rise, Sarah Hope explores several powerful journaling methods and how each can support self-awareness, emotional healing, stress reduction, and personal growth. Whether you're brand new to journaling or looking to deepen an existing practice, you'll discover simple approaches that make journaling feel accessible and meaningful.Sarah discusses:• Line-a-day journaling for capturing memories and tracking growth over time• Morning pages for mental clarity, intention-setting, and reducing overwhelm• Integration journaling to process retreats, healing work, difficult conversations, and major life experiences• Stream-of-consciousness writing for breaking through mental blocks and accessing deeper insight• The research-backed expressive writing protocol shown to improve both mental and physical healthYou'll also learn why journaling doesn't have to be perfect, why typing can be just as effective as handwriting, and how to avoid the common trap of "pretty journals" that never get used.If you've ever wondered how to start a journaling practice, what type of journal is right for you, or whether journaling is actually worth the effort, this episode offers practical guidance and encouragement to help you begin.Because journaling isn't necessarily about keeping a record of your life. It's about creating a conversation with yourself.Companion journaling prompts and resources available for Patreon membersResources:Line a Day JournalHuberman: A Science-Supported Journaling Protocol to Improve Mental & Physical HealthRelated Episodes:Episode 53 - Know Who You Are: The Foundation of Authentic LivingEpisode 54 - Why Loving Who You've Been Can Change EverythingQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We're halfway through the year—a perfect time to pause, reflect, and ask an important question:Are you prioritizing your priorities?Many of us started the year with goals, intentions, and plans for personal growth, better habits, healthier relationships, and a more balanced life. But as the months pass, it's easy to become overwhelmed by daily responsibilities and lose sight of what truly matters.In this special re-release of Episodes 30 and 38, Sarah explores how to identify your most important priorities, align your time and energy with your values, and create a more intentional life. You'll learn a simple but powerful framework for evaluating where your attention is going, determining which areas of your life need the most support, and recognizing when it's time for a personal reset.In the follow-up listener Q&A, Sarah answers a common question: How often should we revisit our priorities? She shares practical guidance for recognizing the signs of burnout, overwhelm, and misalignment—and how to recalibrate before those feelings take over.Whether you're feeling stretched too thin, struggling with work-life balance, pursuing personal development goals, or simply looking for a mindful mid-year check-in, this episode offers a compassionate invitation to slow down, reflect, and reconnect with what matters most.Because intentional living isn't about doing more. It's about making sure the things receiving your energy are the things that matter most.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What if inner growth didn't have to feel overwhelming? What if transformation could happen through small, consistent steps rather than massive overhauls?Roots of the Rise delivers bite-sized spiritual wisdom, practical tools, and guided self-inquiry through weekly 10–20 minute episodes designed to help you create meaningful change without adding more overwhelm to your life. Topics range from emotional intelligence, mindfulness, meditation, nervous system regulation, and self-compassion to relationships, personal growth, spiritual development, and authentic alignment.Whether you're a seasoned seeker looking for fresh inspiration or someone just beginning your healing journey, these accessible episodes offer insights you can actually integrate into everyday life. And for those who want to go deeper, many episodes are accompanied by guided contemplations, worksheets, reflection prompts, and other supportive resources available through the Rising with Sarah membership community.Drawing from her extensive background as an Ayurvedic Health Practitioner, Spiritual Mentor, Meditation Teacher, Biodynamic Craniosacral Therapist, and Energy Healer, host Sarah Hope shares a wide range of healing practices and transformative tools—always with the understanding that every path is unique, and that meaningful growth begins with strong roots.Her approach is grounded not only in professional expertise, but also in lived experience. Having navigated childhood trauma, grief, depression, and profound personal transformation, Sarah brings both compassion and authenticity to every conversation. The result is a podcast that feels less like instruction and more like an invitation—an invitation to explore your own healing journey with curiosity, self-compassion, and courage.If you're ready to cultivate greater peace, clarity, resilience, and self-trust, subscribe to Roots of the Rise and join us as we learn, heal, and rise—one grounded step at a time.Know who you are.Love who you've been.Become who you're meant to be.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Your plan can be responsible, well thought out, and still quietly stop fitting. That’s where we start: the uncomfortable moment when I realize I can produce another podcast episode on sheer willpower, but the spark is gone and the pushing feels like a clue, not a virtue. If you’ve been forcing a timeline, a habit, a relationship dynamic, or a version of success that used to make sense, this is your permission slip to call it what it might actually be: recalibration.I share the practical reason I missed a release (a painfully scratched cornea) and the deeper truth underneath it: a months-long internal shift that’s been asking me to slow down and listen. Along the way, I tell the story of a health journey that led me to try a GLP-1 medication (Zepbound) and the spiritual and emotional resistance that came with it, especially the fear of judgment and the belief that accepting help means I’m “cheating.” This is not medical advice, but it is an honest look at the mind-body connection, postpartum weight struggles, cardiovascular risk factors like lipoprotein(a), and what it can feel like when your favorite healing tools work in many areas but not in the one place you want them to most.The biggest surprise wasn’t weight loss. It was the quiet. With the mental noise turned down, I could finally see patterns I’d normalized for years: destination addiction, overwork, and the way worthiness chasing can hide inside ambition. That realization leads to a clear choice: I’m taking the summer off from new episodes so I can rest, integrate, and actually live the life I keep saying I’m trying to protect. I’ll re-release some of the most useful conversations, and members will get bonus contemplations and guided practices to go deeper.If you’re changing your mind this summer, I’d love to hear what you want more of when I’m back in September. Subscribe, share this with a friend who needs a reset, and leave a review, then tell me: what are you ready to stop forcing?Suggested Resources:Dr. Peter Attia's book OutliveDr. Peter Attia speaking with Dr. Benoit Arsenault about Lp(a) and it's impact on heart diseaseDr. Salas-Whalen's book WeightlessMel Robbins talking with Dr. Salas-Whalen about obesity and OzempicQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What if the thing keeping you stuck isn’t reality… but the story you keep telling yourself about it?In this re-released episode of Roots of the Rise, Sarah Hope explores the “BS” that quietly shapes our lives: belief systems. From confirmation bias and inherited family patterns to unconscious loyalty, identity, and self-sabotage, this episode dives into why we cling to limiting beliefs—even when they hurt us—and how those beliefs shape our relationships, self-worth, healing, and future.You’ll learn:How confirmation bias reinforces limiting beliefsWhy familiar suffering can feel safer than changeThe difference between illusion and visionHow inherited relationship and family patterns affect your lifeWhy some people stay stuck in painful cyclesPractical ways to begin questioning the beliefs that no longer serve youThis episode also includes powerful reflection questions to help you uncover the unconscious stories driving your thoughts, emotions, and behaviors.Perfect for anyone interested in:personal growthself-awarenessnervous system healingmindset workemotional healingspirituality and psychologybreaking old patternshealing limiting beliefsshadow work and self-inquiryPlus: Patreon members can access a companion handout and a guided visualization designed to help you release beliefs that are keeping you from becoming the next version of yourself.Related Episodes:Episode 99 - Common Limiting Beliefs That Keep You Out of AlignmentEpisode 101 - Limiting Beliefs and Language: How to Recognize and Reframe Thoughts That Hold You BackQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

In this episode of Roots of the Rise, we’re exploring why honest communication can feel so emotionally difficult — both for the person giving feedback and the person receiving it.If you’ve ever carefully rehearsed a difficult conversation, softened your tone, tried so hard to say something kindly… only to have the other person still hear criticism, rejection, or attack, this episode is for you.We’ll talk about why feedback so often activates shame, defensiveness, and nervous system dysregulation, and how nonviolent communication can help us express ourselves with greater clarity, honesty, and care. You’ll learn the difference between criticism and constructive feedback, why timing and tone matter so much, how to communicate needs and requests more effectively, and why healthy communication is ultimately about repair — not perfection.This episode also explores:Why people become defensiveThe connection between feedback, shame, and perfectionismHow to give feedback without emotional dumpingThe difference between requests and demandsHow to stay honest without becoming cruelWhy you can’t control how someone receives your feedbackThe role of nervous system regulation in communication and conflictWhether you struggle to speak up, fear conflict, tend to people-please, or simply want healthier and more connected relationships, this episode offers practical tools and compassionate insight to help you communicate more effectively.Episode 69 - When "Please" Becomes Pressure: Understanding Requests vs. Demands and Why it MattersQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

In this episode of Roots of the Rise, we explore why feedback can feel so deeply personal — and why some people hear criticism even when constructive feedback is being offered. Sarah Hope dives into the connection between shame, perfectionism, defensiveness, trauma, and the nervous system, explaining how past experiences shape the way we receive correction, guidance, and emotional discomfort.You’ll learn the difference between criticism vs feedback, why defensiveness is often a form of self-protection rather than ego, how perfectionism creates fear around mistakes, and why being corrected can sometimes feel like rejection. This episode also offers practical tools for receiving feedback with more curiosity, self-awareness, emotional regulation, and discernment — without collapsing into shame.If you struggle with taking things personally, feeling overly sensitive to criticism, people pleasing, perfectionism, or emotional defensiveness, this conversation will help you better understand yourself and others with greater compassion.Topics include:criticism vs feedbackshame and the nervous systemperfectionism and self-worthdefensiveness and emotional triggerstaking things personallyemotional regulationhealing shameself-awareness and growthtrauma responses and feedbacklearning how to receive feedback in healthy waysRelated Episodes:Episode 6 - Curiosity RequiredEpisode 55 - Breaking the Silence: How Shame Holds Us Back and How to Heal139. Learn The Four Agreements And Start Living With More Peace and ClarityQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

You know that moment when a single text or offhand comment sends your brain into a full replay marathon? We’ve been there, and we wanted a cleaner way out than spiraling, mind reading, and self-judgment. So we’re digging into Don Miguel Ruiz’s The Four Agreements, a personal growth classic with four deceptively simple commitments that can reshape your communication, your relationships, and your inner peace.We walk through Be Impeccable With Your Word and why integrity matters as much in your self-talk as it does in what you say out loud. Then we move into Don’t Make Assumptions, where so much unnecessary suffering starts, and share practical ways to trade “always/never” stories for clear questions, curiosity, and tools like nonviolent communication. If you’ve noticed people pleasing patterns or you catch yourself agreeing with things you know aren’t true just to keep things smooth, this part lands hard.From there, we tackle Don’t Take Anything Personally, one of the toughest agreements, and unpack how criticism hurts most when a part of us already believes it. We also cover Always Do Your Best, a self-compassion practice that replaces perfectionism with an honest view of capacity that changes day to day. Along the way we mention Byron Katie’s The Work as a powerful way to question the stories that keep you reactive.If you want more clarity, less conflict, and a calmer mind, listen now. Subscribe, share this with a friend who overthinks, and leave a review so more people can find the show. What’s the hardest agreement for you to live right now?Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What are your regrets trying to tell you?In this episode, we explore a powerful reframe: regret isn’t something to avoid—it’s guidance. Inspired by the work of Daniel H. Pink, we break down the four core types of regret—connection, moral, boldness, and foundation—and how each one points to what matters most in your life.Through personal stories and real-life examples, you’ll begin to see your regrets in a new light—not as mistakes to dwell on, but as insight into your values, your needs, and the direction your life is asking you to move.If you’ve ever thought “I wish I had…,” this episode will help you understand why—and what to do next.In this episode:The 4 types of regret and what they revealWhy regret is powerful feedback, not a problemHow regret connects to core human needsSimple prompts to help you move forward with clarityA guided contemplation is available for members who want to explore this more deeply.Podcast: Armchair Expert with Daniel Pink Book: The Power of Regret by Daniel PinkQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

This week’s episode is a re-release from the early days of the podcast—and one that feels especially relevant right now.After the recent passing of my grandfather, I’m giving myself the space to grieve and be with family. And with so many new listeners joining lately, this felt like the perfect time to bring this foundational conversation back front and center. In this episode, we explore the basics of Nonviolent Communication (NVC)—a powerful framework developed by Dr. Marshall Rosenberg to help us communicate with more clarity, compassion, and connection.If you’ve ever:Felt misunderstood in conflictStruggled to express what you’re really feeling or needingReacted in ways that didn’t reflect your true intentionsWanted a more grounded, effective way to communicate…this episode will give you a practical starting point.You’ll learn the four core components of Nonviolent Communication:How to observe without judgmentHow to identify and express your feelingsHow to connect those feelings to your underlying needsHow to make clear, actionable requests (not demands)This work is deeply connected to themes I’ve been teaching recently in my chakra retreat and gratitude classes, because at its core, NVC is about creating authentic connection—with yourself and with others. Bonus: I’ve added extra resources over on Patreon, including a feelings and needs list to help you start practicing this framework in your everyday life.If you’re ready to communicate more honestly, reduce conflict, and build stronger relationships, keep listening to learn why this framework is so powerful.Related Episodes:Episode 69: When “Please” Becomes Pressure — Requests vs. DemandsEpisode 60: The Throat Chakra — Authentic Communication & Self-ExpressionQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Inspired by Modern Wisdom’s episode 1073 - 19 uncomfortable truths about human nature—which I highly recommend listening to in full—this is a series of thought bubbles on human behavior, perspective, and personal growth, meant to help you reflect and see yourself and others a little more clearly.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Many strong, capable women feel burned out, disconnected, or stuck in repeating relationship patterns. I share two podcast episodes on these topics: Amir Levine on attachment styles and Dr. Debra Soh on why intimacy is fading. I also explore the role of polarity in relationships and how these patterns can affect desire, connection, and sexual intimacy.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Have you been trying to manifest your dream life — a new job, financial freedom, or the perfect relationship — and feel like it’s just not working? In this episode of Roots of the Rise, I explore why manifestation sometimes fails, why self-blame and spiritual bypassing can sneak in, and how to realign your energy without judgment.Listen to a personal story about my own manifestation journey, where intentions didn’t unfold as I expected, and hear reflections on old patterns, alignment, and self-compassion. You’ll learn how to recognize the traps of over-crediting mindset, under-crediting circumstance, and survivor bias — and why manifestation is more than just thinking positively.This episode is for anyone struggling with the law of attraction, feeling stuck in their manifestation journey, or wanting to approach spiritual growth with honesty and compassion. You’ll leave with practical insights and a new perspective on how to listen to the energy behind your desires — and how to act from a place of alignment, not force.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Ready to manifest the life you truly desire? In this first episode of a two-part series on manifestation, you’ll learn the foundational principles for creating a life with intention and alignment. Discover the core steps of manifestation—clarity, identity, alignment, action, and surrender—and practical exercises for journaling, shifting your mindset, and tuning into the frequency of your ideal life. Perfect for beginners and anyone looking to deepen their manifestation practice. Next week, we’ll explore what's going on when you’re doing everything “right” but results haven’t shown up yet.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

What if feeling triggered isn’t a flaw to fix but a signal you can skillfully meet? We take you inside the mechanics of an amygdala hijack, why your thinking brain goes offline, and how to make regulation—not rumination—your first move when emotions spike. Through practical, body-based tools and clear language you can use right away, we show how to shorten the gap between activation and awareness and turn messy moments into meaningful repair.We break down emotional intelligence into four doables: notice what you feel, regulate when it spikes, understand what it’s about, and repair when it goes sideways. You’ll learn discreet techniques like lengthening your exhale, grounding through your feet, gentle tongue-to-palate vagal stimulation, and heart-centering to reconnect with your calm self. We also share when stepping away is the wisest choice, plus simple repair phrases that de-escalate fast: I came in hot, let me start over and I need a minute to regulate.Then we dig deeper. Not every feeling reflects present-moment reality—feelings are real, but not always accurate. Using questions like what am I believing right now and the story I’m making up is, we reveal how old lessons, core beliefs, and childhood emotional education can amplify minor moments. Precision matters: naming I’m feeling hurt or I’m feeling frustrated re-engages the thinking brain and reduces intensity. Underneath anger you’ll often find unmet needs—safety, belonging, autonomy, respect—and once you see them, you can set boundaries, ask for clarity, or offer repair without shame.By the end, you’ll have a repeatable path: regulate first, name precisely, question the story, and choose a response that aligns with your values. Triggers become teachers, recovery gets faster, and your relationships get sturdier. If this resonates, subscribe, share with a friend who loves psychology and mindfulness, and leave a review to help others find the show.Resources:Book: Capturing the Bliss – Ayurveda and the Yoga of Emotions by Dr. Paul DuglissBook: Emotional Intelligence 2.0 by Dr. BradberryQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We walk through what to do when a boundary is crossed, from regulating your nervous system to restating limits, seeking understanding, and adjusting access when needed. We share scripts, examples with family, kids, and bosses, and reflect on grief, safety, and alignment.• boundaries are tested when crossed, not when set• nervous system responses shape fight, flight, freeze, fawn• regulate first to choose response over reaction• restate limits with clarity and without blame• use nonviolent communication to name feeling, need, want• seek understanding to find workable solutions• distinguish control from boundaries in language• adjust access if patterns continue• hold the middle between collapse and rigidity• expect grief, labels, and discomfort after growth• prioritize safety and get support when at risk• reflect and pre-plan scripts for recurring breachesMembers, the notes and some extra prompts are waiting for you in Patreon.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how an intentional evening routine calms the body, closes mental loops, and opens space for spiritual surrender so sleep comes easier and mornings start lighter. Practical steps blend sleep science, psychology, and gentle reflection to create true closure.• why evenings determine sleep quality and morning ease• light hygiene, circadian cues, and cooler rooms• timing meals, caffeine, and alcohol for better rest• creating shutdown rituals that signal safety• five to ten minute journaling to close loops• cognitive offloading with specific to-do lists• using RAIN to meet emotions without spiraling• prepping tomorrow to reduce friction and decision fatigue• simple gratitude, forgiveness, and release practices• a realistic 60-minute wind-down you can sustainMembers, I have a guided evening contemplation waiting for you in Patreon that will walk you through a step-by-step, calming, reflective practice to close the day fully, body, mind, and spirit. You can learn more by clicking the link in the show notes.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We share a candid look at why mornings feel hard, then map a humane path to a ritual that stabilizes your nervous system and shapes your identity. Three layers—physical, mental, spiritual—help you protect your first hour without perfection or pressure.• why the first hour sets your baseline• motivation vs momentum and small wins• identity-building through simple cues• physiology: sunlight, hydration, movement, breath, phone boundaries• psychology: gratitude, journaling, visualization, tidy tasks• spiritual presence: meditation, prayer, intention setting• boundaries for sensitives and the “shields up” practice• returning after missed days with grace• the night-before choices that shape the morningQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how to treat emotions as feedback rather than identity, and how a few small shifts in language and practice can stop spirals, reduce conflict, and build emotional resilience. We share tools to ground the nervous system, separate feelings from perceptions, and use the 90-second rule to respond with clarity.• emotions as signals that guide choices• filters, beliefs, and conditioning shaping reactions• expanding emotional vocabulary beyond glad, mad, sad• language shift from I am to I am feeling• feelings in the body vs perceptions in the mind• the 90-second emotional wave and rumination• pausing to let the snow globe settle• walking away to re-center during escalation• escape, suppression, and repression defined• costs of unfelt feelings on body and relationships• tools: 5-4-3-2-1 grounding and name-pause-allow• checking beliefs with others to defuse conflict• emotional education as prevention and repairQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how overwhelm shows up and how to respond with clarity and intention. We share big resets, quick tools, and a simple framework to set one clear next step and move toward steadiness.• naming overwhelm as data, not failure• acknowledging emotions as feedback and signals• big reset options: GYST, productive, recharge, reconnection• small resets: breathwork, movement, nature, check hunger• time arrives mindset and realistic prioritizing• intention setting with simple ritual and NVC prompts• focusing on what you want rather than what’s missing• choosing one concrete next step that meets a needQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how real self-care builds capacity, not just comfort, and why small daily practices matter more than crisis fixes. We sort relief from nourishment, face the inner critic, and map simple steps across physical, mental, emotional, relational, and spiritual domains.• reframing self-care as ongoing support• daily nourishment beats crisis management• benefits to focus, inflammation, and mood• spotting the inner critic and choosing worth• time scarcity versus self-prioritisation• relief versus nourishment check-in question• four domains of care with small examples• boring, consistent habits that grow capacity• preparing for overwhelm by tending baselineIf someone came to mind as you heard this episode, please share it with them. Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We unpack what people really mean by blocked, deficient, and excessive chakras and show how stress shapes energy patterns. Practical steps focus on awareness, pacing, and capacity so change sticks rather than backfires.• defining programs and patterns across the seven chakras• stress responses creating excess, deficiency, and blocks• clear signs of deficiency and how to build capacity• why excess is dysregulation and how to contain it• mixed patterns within one chakra across contexts• blocks as opposing forces that keep energy stuck• tools for healing: somatic, meditation, inquiry, experiments• matching the tool to the imbalance for lasting changeIf you have any questions about this, please feel free to email me at [email protected], your notes and these prompts are waiting for you in the appQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how unconscious programming creates repeating patterns and why energy—not willpower—determines whether change sticks. Practical prompts help you spot beliefs in real time and meet them with presence rather than force.• what programming is and where it comes from• how patterns express programming over time• why energy amplifies whatever program is active• the role of somatic and energetic work in healing• five awareness practices you can use today• reframing patterns as protective, not defectiveThose of you who are members, there is a guided awareness exercise waiting for you in the app to help you begin noticing your programming and patternsQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore why so many seekers feel trapped in spiritual either-or choices and offer a practical middle way rooted in integration, co-creation, and discernment. The conversation moves from faith and free will to teachers, time, relationships, and the difference between peak states and embodied traits.• naming the false choices that stall growth• co-creation as balance between surrender and agency• trusting teachers without abandoning discernment• building skills over collecting beliefs• direct experience and nervous system regulation• presence united with long-term aspiration• the householder path as a faster gym for growth• relationships as mirrors and teachers• integrating peak states into stable traits• participation over perfection as the core practiceQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore authentic alignment, moving from people pleasing and push energy to a calmer, more intentional way of living. We share a personal pivot for family balance, simple prompts for clarity, and an invitation to seek support instead of going it alone.• defining alignment as actions matching values• spotting push energy and time scarcity• choosing the right mountain with vision• designing spacious days and realistic commitments• honoring your season and pivoting with change• why support beats solo self-help• guided prompts for clarity and tractionSign up for my newsletter by Jan. 8th and receive a free Mini Reflection Guide to help create a vision for the New Year. Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Episode Summary: Introducing the MembershipWhy I created the Patreon membership and the deeper intention behind itA centralized space for podcast listeners, workshop attendees, and 1:1 clientsMy personal healing journey—from long-term anxiety and depression to integrated, multi-level healingThe power of healing the physical, emotional, mental, and spiritual aspects togetherWhy knowledge alone isn’t enough—and how integration changes everythingThe importance of reminders on the inner growth pathInside the Membership You’ll Find:Easy access to all Roots of the Rise episodesExclusive bonus episodes available only to membersGuided meditations connected to key podcast topics (like energetic boundaries)Organized journal prompts for every episodeTopic-based collections (forgiveness, sleep, boundaries, etc.)A growing library of guided contemplationsCommunity chat spaces for questions and topic suggestionsWho This Is For:Anyone doing deep inner work who wants consistent, grounded supportThose who feel overwhelmed by scattered information and want integrationListeners who want to move from inspiration to embodied practiceMembership is $9.99/month, with a free first week and the freedom to cancel anytime. Link in the show notes.Questions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We share ten simple steps to finish 2025 strong and step into 2026 with intention, clarity, and courage. From small habits to bold dreams, we focus on planning joy, releasing energy leaks, and choosing identity before goals.• choosing three practical life shifts• dreaming big and mapping first steps• planning quarterly joy and mini adventures• year-end review with keep and cut lists• letting go of drains and setting boundaries• adding one keystone habit for momentum• decluttering the most congested space• scheduling meaningful connection• identity-led habits and mindset shifts• naming fears and acting with courage• program update to weekly Monday episodes• gratitude for listeners and holiday wishesIf you have any questions about it, feel free to email me at [email protected] or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore the shift from Snake energy—shedding and inner work—to Horse energy—momentum and action—and share practical ways to release what weighs you down. We focus on simple steps that open space in your home, inbox, roles, and heart so 2026 starts light and clear.• using zodiac as a helpful lens, not a rule• reassurance that growth is on your timeline• practical clearing in closets, shelves, and clutter• energy check of rooms to locate stuck spots• digital declutter of email, apps, and subscriptions• relationship audit for reciprocity and respect• releasing outdated roles and identities• naming and moving emotions like resentment and guilt• framing December–January as a bridge to your next self• setting a few bold Q1 steps and simple maintenance ritualsQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how to choose aligned, grounded healers and spiritual mentors who can hold truly safe space, sharing practical tests for integrity and clear red flags to avoid. We close with five core ingredients for sustainable transformation and invite your questions via email.• why certifications alone don’t equal competence• signs of physical, mental, and emotional regulation• spiritual hygiene practices and space integrity• mentors, peers, and continuing education as accountability• trusting your gut and setting boundaries• red flags in sessions, workshops, and retreats• healthy timelines versus quick fixes or dependency• the five ingredients of transformation: awareness, possibility, guidance, accountability, safetyAmanda Parker - Try to snag one of her 30 minute oracle card readings, or she offers 60-Minute Wisdom sessions which are a blend of intuitive healing, channeling, and coaching. Here’s the link: https://www.amandaparker.co/healingQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how constant self-improvement can mimic anxiety and why integration, not fixing, drives lasting change. We share five reasons a mentor speeds transformation through safety, vision, practical tools, and nonjudgmental accountability.• the cost of perfectionistic self-improvement• broken as a call for care, not shame• integration and nervous system safety• fear of peace and slowing down• client stories on trust, relapse fear, and clarity• five mentor advantages: blind spots, vision, tools, accountability, safety• three reflective questions to guide next stepsQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We unpack the hidden cost of “I should” and show how to shift into “I choose” so discipline becomes freedom. Through stories, a three-part motivation model, and a four-step reframe, we trade guilt and pressure for self-trust and clear choices.• naming common shoulds and how they drain energy• where internalized rules come from and why they stick• dog’s life, push energy, pull energy explained• the role of self-trust and fear of disappointment• real client stories around holidays, work, and family• the four-step reframe from should to choose• simple daily language shifts that protect joy• boundaries that choose the least harmful hard• practicing loving self-discipline over timeQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We map how self-trust erodes through small broken promises and how loving discipline restores inner safety, clarity, and freedom. Five practical steps offer scripts, systems, and simple agreements you can keep even on hard days.• defining self-trust as inner safety and reliability• how overcommitment, burnout, and people-pleasing break trust• why shame and fear create a painful motivator loop• discipline sourced from love rather than pressure• keeping agreements and right-sizing promises• five-step framework to rebuild trust• micro-commitments and aligned intentions• tracking systems, lists, and weekly reviews• deliver or renegotiate to keep integrity• benefits: clearer intuition, calmer choices, steady consistencyQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We share five simple practices that help gratitude shift from a to-do item into a felt way of seeing your life. We also talk about discomfort with joy, how to avoid bypassing pain, and why small rituals change the tone of a day.• pairing a daily touchstone with a brief, felt pause of appreciation• ending the day with the last good moment to balance negativity bias• finding real silver linings without minimizing pain• building a gratitude chain from one small joy back through every hand and force that made it possible• planning joy on purpose and feeling it as it happens• moving from forced lists to embodied gratitude as a trait• working with foreboding joy and old programming with compassion• simple, repeatable tools that fit into busy mornings and late nightsHappy Thanksgiving to all those who celebrate. I’ll be back on December 1st.Related Episodes:Episode 114 - Why Your ‘Three Things You’re Grateful For’ Practice Isn’t Working (and How to Fix It)Episode 112 - Story-Based Gratitude: How Recalling Real-Life Acts of Help Can Transform Your Emotional WellbeingEpisode 110 - Stop Brushing It Off: The Power of Receiving GratitudeEpisode 78 - Understanding Gratitude: Why It's a Skill Worth DevelopingEpisode 77 - Feeling Anxious When Life Is Good? Understanding Foreboding Joy, Its Link to Gratitude, and Why We Brace for PainEpisode 4 - Gratitude vs. ScarcityQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We share practical tools to protect your energy during tense holiday gatherings, from pre‑event planning and visualization to on‑site breathwork and post‑event decompression. Boundaries become a skill you can practice, not a personality trait you either have or don’t.• energetic boundaries using the hula hoop metaphor• pre‑event prep with triggers and non‑negotiables• time limits and clear exit strategies• rehearsal and calm visualization to reduce reactivity• cyclic breathing and body relaxation cues• reset phrases and mental detachment• post‑event decompression with journaling and Tetris• self‑compassion when boundaries feel hard• building a repeatable practice beyond the holidaysIf you know someone who could benefit from this episode, please share it with themRelated Episodes:Episode 5 - Beginner’s Guide to Journaling Methods That WorkEpisode 102 - Boundaries Part 1  Unconditional Love ≠ Unconditional Permission: Boundaries as an Act of AlignmentEpisode 103 - Boundaries Part 2 Boundaries in Action: Loving Without Self-AbandonmentQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We unpack why the “three gratitudes” practice helps, where it fails, and how to make it land in your body. We share science-backed perks, real pitfalls like buts and comparisons, and simple steps to feel and share genuine thanks without forcing it.• habit stacking for a simple daily cue• research on attention and mood benefits• pitfalls of buts, comparisons and perfection hunting• valuing small, specific moments over big events• three steps: vary items, connect the why, feel it• bonus: express thanks directly to people• weekly reflection to spot joy patterns• rituals and prompts to reduce friction• nervous system support when stuck• start small with one true gratitudeRelated EpisodesEpisode 94 - Moments of More: How to Amplify Positivity in Your Daily Life for Greater FulfillmentEpisode 100 - Finding Joy in Everyday Moments: Letting Go of Perfection and Chasing Big MilestonesEpisode 113 -  Why We Get Stuck — And How to Use Affirmations to Set Yourself FreeQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore why we feel stuck and why affirmations often feel flat and how pairing words with felt emotion and consistent practice can rewire old holiday stories. We share practical steps, bridge phrases, and easy environmental tweaks to help you shift your state and sustain it.• feelings and thoughts as a two-way loop• habits, environment, and identity shaping reactions• the chemistry of emotions becoming personality• affirmations as repetition plus emotion, not quick fixes• bridge phrases to reduce resistance• visualization to embody new states• simple holiday affirmations and when to use them• phone folder renaming for daily cues• small, consistent practice beats willpowerBook Suggestion: Breaking the Habit of Being Yourself by Dr. Joe DispenzaQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We move gratitude from a heady checklist into a felt experience by using stories of real struggle and meaningful help. We share research, vivid examples, and a four-step method to practice story-based gratitude in two minutes, three times a week.• gratitude as an emotional skill that reshapes outlook• story-based gratitude vs list-based habits• neuroscience of narrative, safety and connection• film and real-world examples that trigger gratitude• a four-step practice with writing and bullet points• two-minute, three-times-weekly routine for one month• teaser on identity-shaping stories and next episode• Huberman gratitude resource noted for deeper scienceRelated episodes:Episode 110 - Stop Brushing It Off: The Power of Receiving GratitudeEpisode 94 - Moments of More: How to Amplify Positivity in Your Daily Life for Greater FulfillmentEpisode 78 - Understanding Gratitude: Why It's a Skill Worth DevelopingEpisode 77 - Feeling Anxious When Life Is Good? Understanding Foreboding Joy, Its Link to Gratitude, and Why We Brace for PainEpisode 4 - Gratitude vs. ScarcityGreat Podcast: Huberman Lab: The Science of Gratitude & How to Build a Gratitude PracticeQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We challenge the phrase you’re not broken and explore a more honest path that holds both human pain and divine wholeness. We show how spiritual bypassing delays growth and offer a practice to integrate hurt with presence.• the limits of reassuring slogans and why they can dismiss pain• the two lenses of human experience and divine awareness• how spiritual bypassing hides discomfort and stalls healing• pain as feedback and direction rather than failure• adaptive trauma patterns that once protected us• self love coexisting with change and accountability• a body based practice to feel and witness at once• reframing brokenness as invitation and signalAwesome podcast : Mel Robbins Podcast: The Truth about Obesity, Ozempic, and DietingRelated episodes:Episode 59 - Discovering the Facets of the Heart and Their Healing WisdomEpisode 67 - Integrating the Essential Truth We Are Both Human and DivineEpisode 108 - You’re Not Doing It Wrong: The Uncomfortable Signs of Real GrowthQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore why receiving gratitude feels awkward, how deflection blocks connection, and how to train your body to let appreciation land. Short, practical tools help you regulate your nervous system, deepen belonging, and align with the flow of life. • recap of gratitude as a skill not bypass • benefits of receiving thanks for safety and bonding  • common blocks like deflection and self-criticism • spiritual framing of worthiness and alignment • three practices: pause to receive a moment of more, reflective journaling, gratitude mirror Related episodes:Episode 94 - Moments of More: How to Amplify Positivity in Your Daily Life for Greater FulfillmentEpisode 78 - Understanding Gratitude: Why It's a Skill Worth DevelopingEpisode 77 - Feeling Anxious When Life Is Good? Understanding Foreboding Joy, Its Link to Gratitude, and Why We Brace for PainEpisode 4 - Gratitude vs. ScarcityQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We reflect on the pain of loving people who refuse to grow and how to choose peace without enabling harm. We reference the "let them" practice, radical acceptance, and clear boundaries as practical tools to stay aligned and connected to your own becoming.• why pushing others to change breeds resentment• radical acceptance as presence, not resignation• the trap of fixing, teaching and rescuing• “let them” as a daily practice for peace• compassion versus enabling in close relationships• using boundaries to protect dignity and safety• relationships, health and the cost of bitterness• growth as invitation and silent leadershipIf you have any questions or want to suggest a topic, please email me at [email protected] or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com