Roots of the Rise | Authentic Alignment and Transformation

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

We reframe spiritual growth from chasing pain-free living to building skill, presence, and faster recovery. Six “green flags” that feel like red flags show up as exhaustion, disorientation, sensitivity, shifting ties, healthy solitude, and not knowing.• redefining the destination of inner work• spiral progress and the power of the second response• discernment across body, emotion, energy, and relationships• six green flags that often feel like setbacks• how to spot the red-flag versions and slow down• practical examples for people-pleasing and truth-telling• clear signs of progress you can actually feel• journaling prompts to track and integrate growthIf this episode spoke to you, share it with someone who might need to hear it. And remember to like or subscribe so you don't miss Thursday's conversation about finding peace in relationships with people who aren't doing the deep work you are. 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 trace how genuine motivation drifts into pressure and burnout, then share a practical path back to alignment using small steps, playful courage, resets, recovery, and self-compassion. The nervous system leads the way, turning shoulds into sustainable action anchored in purpose.• difference between aligned action and hustle• early signs of pressure replacing joy• burnout as a protective nervous system response• using mindfulness to catch the shift• reconnecting to why to restore choice• making the first step smaller and doable• adopting playful mindsets to drop perfection• weekly reviews to reset direction• micro-recovery and sleep as performance fuel• practicing self-compassion to sustain momentumSuggestions or questions? Email [email protected] Episodes:Episode 106 - What’s Your Motivation? How Remembering Your ‘Why’ Can Turn Resistance Into JoyEpisode 95 - Unlock Mobility in Just 5 Minutes: Stretching for Long Periods of SittingEpisode 73 - Sleep 101: Stages, Signs of Deficiency, and How to Fix Your Sleep NaturallyQuestions 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 trace the quiet shift from “have to” to “choose to because,” showing how intention turns chores, work, healing, and conflict into meaningful acts. We share simple heart-centered tools to check alignment, reduce pressure, and act from purpose without burnout.• reframing have to into choose to because• everyday examples across chores, work, caregiving• healing and health as devotion, not control• conflict tools using needs and clear requests• push versus pull energy and alignment checks• heart-centering practice to sense expansion or contraction• journal prompts to spot resistance and reconnect with why• teaser for burnout patterns after a burst of motivationIf this episode resonated, I'd love for you to share it with a friend or leave a review. It helps this work reach more people who might need it. Any questions, email [email protected] Episodes:Episode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday LifeEpisode 74 - Beyond "If Only": Finding Joy in the Present MomentEpisode 77 - Feeling Anxious When Life Is Good? Understanding Foreboding Joy, Its Link to Gratitude, and Why We Brace for PainQuestions 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 trace how doubt—often disguised as perfectionism, overthinking, or busyness—pulls us away from alignment and how small, courageous steps restore movement and trust. Stories, frameworks from the Bhagavad Gita and Stephen Cope, and practical prompts help turn uncertainty into rhythm and action.• doubt’s masks: procrastination, perfectionism, overthinking, staying too long• the Gita’s teaching: doubt as destroyer of peace• dharma as alignment with truth and duty• three detours: closing the door, denial of dharma, improper aim• competence versus aliveness as a guide• timing doubt, comparison, and replacing timelines with rhythm• antidotes: humility, smaller first steps, courage through play, trust in process• three reflection prompts to reframe doubt and check alignmentEmail us your questions or topic ideas at [email protected]:The Great Work of Your Life: A Guide for the Journey to Your True Calling by  Stephen CopeRelated Podcast:Feel Behind In Your Career, Relationship, or Life? On Purpose with Jay ShettyRelated episodes:Episode 76 - The Growth Mindset Reset: How to Redefine Success and Embrace FailureEpisode 87 - Spiritual Awakening Explained: The Elements of Inner Growth and Why Love is and Accelerator (Part One)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 walk through Byron Katie’s four questions and show how questioning a painful thought can release blame, reveal choice, and restore calm. Real-life examples ground the process so you can practice acceptance without avoiding action.• why painful stories hurt more than facts• shoulds versus reality and how acceptance clarifies action• empowering questions that spark growth, not blame• observation versus judgment • a clear overview of the four questions• how to use turnarounds to find new evidence• practical tips for writing thoughts down and starting small• why this is practice, not forced positivityIf you'd like to stay connected, visit www.risingwithsarah.com to sign up for my newsletter and be the first to know about new retreats and offerings to help you live with more joy and authenticity.Book: Loving What Is, Revised Edition: Four Questions That Can Change Your Life; The Revolutionary Process Called "The Work" by  Byron KatieRelated Episodes:Episode 59 - Discovering the Facets of the Heart and Their Healing WisdomEpisode 68 - Six Essential Questions for Inner Growth and Getting UnstuckEpisode 93 - The Connection between Forgiveness, Judgment, and Reclaiming Your PowerQuestions 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 love includes clear limits, why boundaries create safety without shutting people out, and how to communicate needs without making demands. We offer scripts, body-based cues, and simple practices to shift from approval-seeking to aligned connection.• unconditional love versus unconditional permission• boundaries as clarity, not punishment• clear is kind: communicating limits• boundary language versus demands• honoring others’ boundaries without taking it personally• boundaries versus walls: adaptive, not rigid• somatic signals of aligned boundaries• practical practices and reflection promptsIf you have any questions or want to suggest a topic, please email me at [email protected] Episodes:Episode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday LifeEpisode 50 - Saying No Without Guilt: Mastering Healthy BoundariesEpisode 59 - Discovering the Facets of the Heart and Their Healing WisdomEpisode 60 - The Fifth Chakra: Unlocking Authentic Communication and Self-ExpressionEpisode 69 - When "Please" Becomes Pressure: Understanding Requests vs. Demands and Why it MattersEpisode 98 - Clear Signals, Better Relationships: Why Communication MattersEpisode 102 - Boundaries Part 1  Unconditional Love ≠ Unconditional Permission: Boundaries as an Act of AlignmentQuestions 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 unconditional love is not the same as unconditional permission and how self-abandonment hides behind people-pleasing. We share stories, name the costs of boundaryless care, and offer prompts to help you choose alignment over obligation.• the boundary between love and permission• conditioning that equates love with self-sacrifice• people-pleasing as fear of conflict and loss• how repeated boundary crossings erode trust• distinguishing compassion from self-neglect• practical reframe: love with limits deepens intimacy• reflection prompts to reconnect with inner voice• preview of part two on setting and communicating boundariesIf you have any questions on this topic, make sure you email me at [email protected] sometime in the next couple of days so that I can hopefully get to answering them in part two on Thursday.Related Episodes:Episode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday LifeEpisode 50 - Saying No Without Guilt: Mastering Healthy BoundariesEpisode 59 - Discovering the Facets of the Heart and Their Healing WisdomEpisode 60 - The Fifth Chakra: Unlocking Authentic Communication and Self-ExpressionEpisode 69 - When "Please" Becomes Pressure: Understanding Requests vs. Demands and Why it MattersEpisode 98 - Clear Signals, Better Relationships: Why Communication MattersEpisode 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 explore how everyday language fuels limiting beliefs and share a simple three-step process—awareness, challenge, and reframe—to shift self-talk toward authentic alignment. Practical examples, clear prompts, and small actions help you move from fixed stories to flexible possibilities.• seven red flags in self-talk that signal limiting beliefs • assumptions and if-then scripts that close options • globalizations like always and never that flatten nuance • shoulds, musts, and externalized blame that give away power • vague language and incomplete models that block action • judgments vs observable facts for clearer feedback • requests vs demands and how to honor needs with options • the awareness–challenge–reframe method for change • targeted affirmations and small supportive actions • shifting from scarcity to gratitude to expand capacityIf you have any questions or want to suggest a topic, please email me at [email protected]:Loving What Is, Revised Edition: Four Questions That Can Change Your Life; The Revolutionary Process Called "The Work" by  Byron KatieRelated EpisodesEpisode 4 - Gratitude vs. ScarcityEpisode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday LifeEpisode 69 - When "Please" Becomes Pressure: Understanding Requests vs. Demands and Why it MattersEpisode 93 - The Connection between Forgiveness, Judgment, and Reclaiming Your PowerEpisode 99 - Common Limiting Beliefs That Keep You Out of AlignmentEpisode 104 -  Byron Katie’s Loving What Is: 4 Questions to Free Yourself from Painful Thoughts and Find AcceptanceQuestions 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 chasing milestones, share a letter from Sarah’s mom about perfection and joy, and choose a gentler way forward. A milestone prompts a pivot to protect health and deepen presence, and we invite you into a simple practice to notice three small joys a day.• chasing big moments versus noticing small joys• a vulnerable letter about perfectionism and acceptance• grief, forgiveness, and releasing inherited roles• the 100th episode as a reframed milestone• burnout, health realities, and a shift in schedule• a simple 3x-daily practice to savor joy• creating “moments of more” and writing them downEmail us: [email protected] EpisodesEpisode 4 - Gratitude vs. ScarcityEpisode 30 - Are you prioritizing your priorities?Episode 74 - Beyond "If Only": Finding Joy in the Present MomentEpisode 76 - The Growth Mindset Reset: How to Redefine Success and Embrace FailureEpisode 94 - Moments of More: How to Amplify Positivity in Your Daily Life for Greater FulfillmentEpisode 99 - Common Limiting Beliefs That Keep You Out of AlignmentQuestions 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 hidden beliefs that cap our growth and replace them with language and practices that open real possibility. • defining limiting beliefs versus liberating beliefs• early conditioning and how family scripts shape identity• the “can’t” reframe to “having trouble”• common limiting beliefs and how they appearThanks so much for listening. If you'd like to stay connected, visit risingwithsarah.com to sign up for my newsletter and be the first to know about new retreats and offerings to help you live with more joy and authenticityRelated Episodes:Listen to part two of this discussion: Ep 101 Limiting Beliefs and Language: How to Recognize and Reframe Thoughts That Hold You BackEpisode 4 - Gratitude vs. ScarcityEpisode 68 - Six Essential Questions for Inner Growth and Getting UnstuckEpisode 76 - The Growth Mindset Reset: How to Redefine Success and Embrace FailureQuestions 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

Using your blinker in relationships is about giving clear signals that let others know what's happening inside you, just like turn signals help drivers navigate safely. We often expect others to read our minds, leading to misunderstandings and frustration when they inevitably fail to know exactly what we're thinking or feeling.• Stop expecting the people in your life to read your minds and know exactly what you're thinking• No one is perfect, telepathic, or immune to needing reminders• When someone lets you down, have a conversation asking questions to understand, not to reply• Be a detective in your relationships by checking in and asking clarifying questions• Take personal accountability for being transparent about your needs and feelings• Clear communication is especially important in long-term relationships where we can become complacent• Nonviolent Communication involves naming emotions, identifying needs, and making requests versus demands• Journal prompts: Where are you expecting mind-reading? What assumptions caused a recent misunderstanding? How can you practice using your blinker this week?Remember, know who you are, love who you've been and be willing to do the work to become who you're meant to be.ResourcesNonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships by  Marshall B. Rosenberg PhDRelated EpisodesEpisode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday LifeEpisode 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

We explore the powerful concept of personal will and how reclaiming it transforms us from feeling like victims of circumstance to conscious creators of our own lives. By understanding how our will has been shaped and potentially suppressed, we can take deliberate steps toward living authentically.• The difference between compliance and true will: doing something because you have to versus because your heart calls you to• How personal will gets buried through authoritarian parenting and expectations from others• Recognizing that your will has been working all along, even unconsciously• The power of changing "I have to" into "I choose to" • Understanding that feeling powerless doesn't mean you lack will• How suppressed will creates adults who struggle to trust themselves• The connection between personal will and your third chakra energy center• Journal prompts to help you explore and strengthen your personal willEmail me at [email protected] with questions or topic suggestions. Until next time, remember: know who you are, love who you've been, and be willing to do the work to become who you want 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

Binaural beats are an audio-based method that can help reduce anxiety, improve sleep, and enhance memory and focus through the use of different sound frequencies in each ear. Your brain interprets the difference between these frequencies as a third sound that can shift your brainwaves into states linked with relaxation, creativity, deep rest, or sharper focus.• Different frequency ranges are associated with different mental states• 40 hertz (gamma waves) can improve learning, memory, and cognitive function• Alpha waves (8-12 Hz) promote relaxed alertness and creativity• Theta waves (4-8 Hz) facilitate deep relaxation and dream-like awareness• Delta waves (0.5-4 Hz) support deep sleep and physical restoration• Binaural beats are more effective when listened to with headphones• Research shows binaural beats work better without ambient noise layered on top• Listen for about 30 minutes before an activity to allow your brain to entrain• Quality sources include SleepTube on YouTube, Hemi-Sync, and Sacred AcousticsIf you have any questions or want to suggest a topic for me to talk about, please email me at [email protected]. I would love to hear from you.ResourcesHuberman Lab Podcast Do Binaural Beats Have Health Benefits? By HealthlinePsychology Today article about Binaural BeatsHemi-Sync Binaural BeatsRelated EpisodesEpisode 81 - The Central Nervous System Explained: Why It Matters & 3 Quick Ways to Regulate ItQuestions 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

Sitting for long periods takes a toll on our bodies, creating tension in our hips, spine, and shoulders. This five-minute stretch routine targets the specific muscles that tighten during prolonged sitting to restore mobility and relieve discomfort.• Hip flexor stretch relieves tightness in the front of the hips from extended sitting• Figure four stretch targets the glutes and piriformis muscles• Side bends create space between ribs and improve lateral movement• Spinal twists release tension and restore mobility in the back• Chest-opening exercises counteract the rounded shoulders from desk work• Five minutes of targeted stretching can reset posture and clear your mind• Even a simple five-minute walk is beneficial if stretching isn't your preferenceVisit risingwithsarah.com to sign up for my newsletter and be the first to hear about retreats and other offerings that can help you live with more joy, authenticity, and presence. 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 focus too much on what's wrong in our lives instead of learning to stretch out good moments and grow joy, peace, and gratitude daily – which might actually be the key to a more fulfilling life.• The concept of "moments of more" – consciously amplifying positive experiences rather than quickly moving past them• Our biological tendency to focus on the negative (confirmation bias) and how modern challenges reinforce this pattern• Science shows focusing on positive experiences broadens awareness, builds resilience, and trains our brains• How to practice: when you feel joy/gratitude/peace, pause and ask "can I feel this more?"• Start small if you're struggling – notice even tiny flickers of "not so bad" feelings• Three journal prompts to explore expanding positive moments in your lifeVisit risingwithsarah.com to sign up for my newsletter and be the first to know about new retreats and offerings designed to help you live with more joy and authenticity. Remember, know who you are, love who you've been and be willing to do the work to become who you're meant to be.ResourcesHuberman Lab: The Science of Gratitude & How to Build a Gratitude PracticeRelated EpisodesEpisode 4 - Gratitude vs. ScarcityEpisode 74 - Beyond "If Only": Finding Joy in the Present MomentEpisode 78 - Understanding Gratitude: Why It's a Skill Worth DevelopingQuestions 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

Forgiveness is often misunderstood as waiting for an apology or demanding someone admit wrongdoing, but true forgiveness is about reclaiming your own power and freeing yourself from judgment. We explore how real forgiveness has nothing to do with the other person and everything to do with your own liberation.• Forgiveness is 100% internal and about reclaiming your energy and power• Judgment creates emotional bindings that keep us attached to what we're judging• What we resist persists—the more energy we pour into something, the more it grows• True power comes from being free of others' influence on our inner state• Forgiveness is not obligation, spiritual bypassing, forgetting, or making excuses• You can forgive without reconciling or allowing harmful people back into your life• Forgiveness is a process that unfolds over time, not an instantaneous switch• Letting go of judgment releases us from the past and allows us to live in the presentIf you have questions or thoughts about forgiveness, please email me at [email protected]. I would love to answer them and continue this conversation.Related EpisodesEpisode 11 - Forgiving Yourself and One Way To Get the Apology You Always WantedQuestions 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