In episode 54 we dive into the importance of tending to the roots of our nervous system and embracing ease as we work towards our goals.Join Holly for a mindful moment as we explore the power of the parasympathetic nervous system and discover how to tap into it through a transformative guided breathwork and meditation practice. In this session, we'll introduce you to the calming and rejuvenating technique of the 1:2 breath to tap into your parasympathetic nervous system, promoting relaxation and calmness.Through this episode, we invite you to cultivate self-awareness and foster a sense of tranquility amidst the busyness of everyday life. Tune in to discover the keys to unlocking your potential for growth by nurturing your nervous system's roots.<ul><li>04:10 Meditation begins</li></ul>

Tending to the Roots of Growth: Finding Ease with Breathwork and Nervous System Care (54)

In this mindful moment, Holly Zajur shares a guided mindfulness-based meditation called "the pause," drawing inspiration from Katie Silcox's teachings in <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000612471409">episode 52</a> and her forthcoming book, "Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself As You Are-- Broken, Beautiful, and Sacred."This transformative meditation practice, rooted in "The Holy Pause" from Katie's book and Tara Brach's "Sacred Pause," emphasizes the importance of mindfulness's two wings: awareness and compassion. Join Holly as she guides you through this powerful practice, enabling you to create a conscious space to respond rather than react when faced with triggering situations. Whether you seek better emotional control or enhanced decision-making skills, this practice is applicable to everyday moments. It's recommended to initially practice in a controlled setting to reinforce the benefits and later incorporate them into your daily life.Take a deep breath as we embark on this journey together with the How the Wise One Grows podcast community.<ul><li>&nbsp;Meditation begins [1:41]</li></ul>Episodes Referenced: <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000612471409">Awaken Your Inner Light with Katie Silcox: A Special Interview on "Glow Worthy" (Ep. 52)</a>

This mindful moment guides you through a transformative meditation practice called "the pause," inspired by Katie Silcox's book "Glow Worthy" and rooted in Tara Brach's "Sacred Pause," helping you respond mindfully to triggers and make conscious decisions in everyday life.

Mindful Moment: The Pause (53)

Join Holly Zajur on How the Wise One Grows podcast as she interviews Katie Silcox, a renowned yoga teacher and Ayurvedic practitioner, about her upcoming book, Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself as You Are—Broken, Beautiful, and Sacred. In this episode, they delve into the role of women in spirituality, the body as a gateway for spiritual connection, and the relationship between sexuality and spirituality.Katie candidly shares her own journey of healing and self-discovery, from being on the cover of Yoga Journal to ending up in the ER, and how pain can serve as a portal for wholeness. The conversation dives deep into spirituality and wellness, providing insights and wisdom for personal growth.If you're searching for an inspiring conversation on spirituality, personal growth, and wellness, don't miss How the Wise One Grows podcast, Episode 53, An Interview with the Author, Katie Silcox. Tune in and discover the transformative power of embracing your fullest self. <ul><li>From the cover of Yoga Journal to the ER [03:40]&nbsp;</li><li>She who is never not broken: Our pain as a portal for wholeness [12:50]</li><li>The role of women in spirituality [21:30]</li><li>The body as a gateway for spiritual Connection [37:48]</li><li>The role of sexuality in spirituality [43:58]</li></ul>Episode references: <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000562180686">Episode 3:&nbsp; Exploring the Divine Feminine with Lynsie McKeown</a><a href="https://theshaktischool.com/glow-worthy-book/">Pre-order "Glow Worthy" </a>today! Follow <a href="https://www.instagram.com/theshaktischool/">@theshaktischool </a>and check out <a href="https://www.katiesilcox.com/">www.katiesilcox.ccom</a> and <a href="https://theshaktischool.com/">www.theshaktischool.com</a> for more with Katie Silcox

Join Holly Zajur and renowned yoga and Ayurveda teacher, Katie Silcox, as they discuss Katie's upcoming book, Glow Worthy, and dive into topics such as the role of women in spirituality, the body as a gateway for spiritual connection, and the relationship between sexuality and spirituality, offering insights and wisdom for personal growth and and embracing one's fullest self.

Awaken Your Inner Light with Katie Silcox: A Special Interview on “Glow Worthy” (52)

In this episode, we delve into the practice of mindfulness meditation to help alleviate suffering. We begin by discussing the Two Darts meditation, a powerful mindfulness technique that can help us handle painful emotions and thoughts more effectively. The concept of Two Darts comes from a Buddhist teaching that explains how our reactions to the initial painful experience create suffering.Whether you're new to mindfulness or a seasoned practitioner, this episode offers valuable insights and practical tools for alleviating suffering and cultivating a more mindful way of life. Join us for a mindful moment and discover how you can start living with greater awareness and compassion today.

A guided mindfulness meditation to help alleviate suffering. 

Mindful Moment to Alleviate Suffering (Two Darts Meditation) (51)

How the Wise One Grows is officially one year old!! We are celebrating with a special one-year check-in episode with my best friend AND we made it extra fun by wheel-throwing during our conversation!&nbsp; In this episode, we talk about how this last year has been, the physical symptoms of pushing too hard, how to bring yourself back when you fall off course, and our intentions for the year ahead.&nbsp;<ul><li>Reflecting on the first year of HTWOG podcast [06:29]</li><li>Who are you if you take your work away?[18:10]</li><li>Physical symptoms of pushing too hard [33:50]</li><li>Getting back on track when you fall off course [41:47]</li><li>Grounding intentions for this moment [55:00]</li></ul>Episode References: <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000574860575">Episode 12: The Power of Female Friendship with Emma Hern </a><a href="https://www.youtube.com/playlist?list=PLGhC3xQMj7kPlaFG_f3qxeYuM7BOhxKsE">Youtube Wheel Throwing Video </a><a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000580140715">Episode 19: Overcoming Doubt in the Creative Process with Jada and David</a><a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/emmahernmusic/">Follow Emma on Instagram</a> <a href="https://www.instagram.com/zane.ceramics/">Follow Zane Ceramics on Instagram</a>

Softening As We Grow with Emma Hern (50)

This mindful moment shares reflections from Holly's first silent meditation retreat and a new moon meditation with an emphasis on silence and slowing down. This practice is based on Episode 48: Understanding Astrology with Christina Lyon of Lua Astrology and the new moon in Aries solar eclipse on April 19, 2023. This meditation is beginner-friendly and all levels are invited to practice. •06:44 Meditation begins

A new moon meditation with an emphasis on silence and slowing down.

New Moon Meditation (49)

This episode answers all the astrology questions! Astrologer Christina Lyon talks about working with astrology as a practice, understanding your birth chart, and how astrology relates to mental well-being and can be used as a tool during times of transition and change. Make sure you listen through this episode to get a code for 15% off your first reading with Christina!PS, if you are watching this on youtube, you get to watch me throw some pots!<ol><li>What is Astrology [04:29]</li><li>Understanding the “Big 3” [14:30]</li><li>North Node, South Node, and Midheaven [20:12]</li><li>What is a Saturn Return? [30:34]</li><li>How astrology relates to mental wellness [38:17]</li><li>Working with astrology to navigate transitions [54:20]</li></ol>Instagram : <a href="https://www.instagram.com/lua.astrology/">@lau.astrology</a> <a href="https://www.luaastrology.com/">https://www.luaastrology.com/</a>Christina Lyon is a professional astrologer and the creator of Lua Astrology. Christina uses her intuitive gifts and knowledge of astrology, psychology, and numerology to offer personalized natal chart readings to her clients.As a Gemini sun, Sagittarius moon, and Sagittarius rising, born under a full moon lunar eclipse Christina is a self-proclaimed rebel and lover of all things occult. She sees astrology as the language of the universe and a cosmic blueprint to understanding your soul’s karma and purpose in life.Christina completed her B.S. in Psychology from Virginia Commonwealth University and received a Minor in Religious Studies. She has been studying astrology since 2014 and completed a year-long astrology course in 2021, created by professional astrologer Heather Eland, MA. Christina is also a 200 Hr registered yoga teacher from Kripalu, Center for Yoga, and a holistic health coach certified by the Institute of Integrative Nutrition. Christina practices traditional astrology and uses the whole sign house system in her readings.

Learn all about the transformative power of astrology as expert astrologer Christina Lyon answers common questions, including how to work with astrology as a practice, interpret your birth chart, and utilize its potential to enhance mental well-being and navigate times of transition and change.

Understanding Astrology with Christina Lyon (48)

This mindful moment shares a mindful eating practice. This practice is based on Episode 45: Finding Freedom with Food with Lex Daddio of Daddio's Kitchen. This meditation is beginner-friendly and all levels are invited to practice. If a meditation on eating could be triggering for you, skip this episode.&nbsp; •02:22 Meditation begins

Mindful Eating (47)

This mindful moment holds space to sit with the profound pain associated with gun violence.&nbsp; This is not a moment to bypass the work that needs to be done.&nbsp; This is one small step to tend to ourselves as we step into long-term, sustainable, collective action.•04:49 Meditation begins Take action with <a href="https://momsdemandaction.org/">Moms Demand Action.</a> Text ACT to 644-33 to take action on gun violence.

Mindful Moment to Feel the Heaviness of Gun Violence (46)

In this episode, we get to talk to my oldest friend, Lex Daddio of Daddio’s Kitchen about her journey of finding freedom with food. Lex shares how a technology fluke turned her Instagram into her livelihood, her journey with an eating disorder, and parenting as it relates to helping your kids have a healthy relationship with food. This episode is full of a childhood love story and a lot of vulnerability. If hearing people talk about eating disorders is triggering for you, go ahead and skip this episode.&nbsp;<ol><li>Introducing Lex Daddio [03:08]</li><li>An Instagram accident turned into a livelihood [06:21]</li><li>Eating disorder recovery: Lex’s journey [23:30]</li><li>Helping your kids have a healthy relationship with food [36:38]</li><li>Finding freedom with food [43:00]</li></ol>Instagram: <a href="https://www.instagram.com/daddioskitchen/">@daddioskitchen</a> <a href="http://www.daddioskitchen.com">www.daddioskitchen.com</a>

Lex Daddio's journey from dealing with an eating disorder to building a healthy relationship with food and sharing that with her family.

Finding Freedom with Food: Lex Daddio's Story (Daddio's Kitchen) (45)

This mindful moment shares a meditation on being with grief. This practice is based on Episode 43: Experiencing Grief with Litsa Williams of What's Your Grief. This meditation is beginner-friendly and all levels are invited to practice. •01:30 Meditation begins

Grief Meditation (44)

This episode shares a powerful conversation about the highly misconstrued and often avoided topic of grief. Grief therapist and co-founder of the online grief community, Litsa Williams of What’s Your Grief,&nbsp; shares misconceptions about grief, helps us understand what types of grief we might experience, and how to cultivate a healthy relationship with grief.&nbsp; Whether you have lost a loved one, or something else significant, there are many losses that we grieve and this episode shares how to cultivate a relationship with the many kinds of grief that we carry.<ol><li>Introducing Litsa and grief [03:08]</li><li>Misconceptions about grief [12:45]</li><li>The history of Grief Theory [17:17]</li><li>Debunking the 5 stages of Grief [25:47]</li><li>Types of Grief [34:12]</li><li>How to support yourself through grief and how to support others as they grieve [54:28]</li></ol>Instagram: <a href="https://www.instagram.com/whatsyourgrief/">@whatsyourgrief</a>

This episode shares how to cultivate a relationship with the many kinds of grief that we carry.

Experiencing Grief with Litsa Williams (What's Your Grief) (43)

This mindful moment shares a meditation on being with a wide range of energies and experiences. This practice reflects on "the gunas" from the yoga sutras and how they relate to emotional and energetic states based on <a href="https://howthewiseonegrows.buzzsprout.com/1941128/12297195-how-counseling-relates-to-the-yoga-sutras-with-izzy-shurte">Episode 41: How Counseling Relates to the Yoga Sutras with Izzy Shurte</a>.<ul><li>01:26 Meditation begins</li></ul>

Mindful Moment for Dynamic Energy (42)

In this episode, we talk with Izzy Shurte, a Licensed Professional Counselor and Yoga teacher, about the Yoga Sutras, Mindfulness and Acceptance Based Therapy, and how these modalities can support mental health.Izzy Shares the ways that primary source yoga texts can coincide and differ from counseling practices and approaches. We even workshop yoga sutra 2.16 together and share how it is applicable to daily life.&nbsp;<ol><li>Introducing Izzy Shurte [02:38]</li><li>What is the difference between yoga, mindful movement, and the yoga sutras [04:00]</li><li>Skillful living: how Yoga relates to Mindfulness and Acceptance Based Therapy [15:10]</li><li>Intuition or avoidance?[26:16]</li><li>Parallels between Eastern philosophy and Western therapy [29:03]</li><li>Yoga Sutra 2.16 as it applies to daily life [39:31]</li></ol>Instagram: <a href="https://www.instagram.com/bhaktiflowrva/">@bhaktiflowrva</a>Izzy Shurte is a Licensed Professional Counselor and E-RYT 500 Yoga Teacher based in Richmond, VA.&nbsp; Having completed her 200 and 300HR yoga trainings at Asheville Yoga Center she studied closely under Michael and Stephanie Johnson.&nbsp; As a counselor, she specializes in Mindfulness and Acceptance based therapies treating Eating Disorders, Anxiety Disorders, OCD, and Emotion Regulation Concerns.&nbsp; In recent years Izzy has studied meditation with Vince and Emily Horn of Buddhist Geeks and Shadow Yoga under the direction of Andy Matinog.&nbsp; Her greatest passion in life, aside from her daughter Mariel, is sharing the healing potential of mindful movement and the wisdom of primary source yoga texts with students, clients, and anyone willing to listen.

Licensed Professional Counselor, Izzy Shurte, shares how therapy modalities relate to the Yoga Sutras.

How Counseling Relates to the Yoga Sutras with Izzy Shurte (41)

This mindful moment shares a walking meditation. This meditation can be practiced during your daily walk, down a hallway, or any place you can take a few steps.&nbsp; There are a lot of benefits to walking meditation, but my favorite is the way it helps us connect with the earth as we connect with ourselves. And this meditation gets us moving, which Dr. Ariele foster reminded us of the importance of in <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000598626362">Episode 39: Movement as we Age with Dr. Ariele Foster</a>. • 07:00 Meditation begins

Mindful Moment: Walking Meditation (40)

In this episode, we talk with Dr. Ariele Foster, a physical therapist and founder of Yoga Anatomy Academy, about movement as we age. Ariele de-bunks common misconceptions about movement and yoga asana in the wellness space, such as the difference between yoga and yoga asana, what functional movement actually is and why it matters, and how to modify movement as we age.<ol><li>Introducing Ariele Foster [02:59]</li><li>What is the difference between yoga and asana? [12:12]</li><li>How physical therapy impacts yoga asana [14:49]</li><li>What is functional movement and why is it important?[21:00]</li><li>How to modify movement as we age? [28:50]</li><li>How do we know when it’s time to adjust our movement routine?[44:00]&nbsp;</li></ol>Instagram : <a href="https://www.instagram.com/yogaanatomyacademy/">@yogaanatomyacademy</a> <a href="https://www.instagram.com/dr.ariele.foster/">@dr.ariele.foster</a>Ariele is a doctor of physical therapy and the founder of Yoga Anatomy Academy, a no-nonsense, evidence-based resource for learning yoga anatomy and movement science. She runs an integrative physical therapy clinic both virtually and in Washington DC. In addition to teaching online courses and an anatomy mentorship through Yoga Anatomy Academy, she has taught courses with and written for Yoga Journal on hip stability and fascia release, before gracing the cover of Yoga Journal Australia in 2018. Ariele began teaching yoga in 2001. Her grandmother was also a yoga teacher.&nbsp;

Dr. Ariele Foster shares insights on how to modify movement as we age.

Movement as We Age with Dr. Ariele Foster (39)

This mindful moment shares a meditation on dealing with difficult emotions based on RAIN from Tara Brach and Dr. Kristin Neff's practice, "Soften, Soothe, and Allow".&nbsp; This practice holds space to feel and nurture yourself and difficult emotions as they arise. Practice this meditation in a place where you feel safe and supported, and if you do not feel ready to practice, or are in a peaceful mood, skip this one and return to it at a later date. This practice is based on <a href="https://howthewiseonegrows.buzzsprout.com/1941128/12110308-what-you-eat-matters">Episode 37: What You Eat Matters</a> with Jessica Due.<ul><li>02:09 Meditation begins</li></ul>

Mindful Moment: Dealing with Difficult Emotions (38)

In this episode, we talk with Jess Due, who was most recently a member of the executive leadership team for one of the largest animal sanctuaries in the United States. This conversation with Jessica talks about care, food system transformation, environmental racism, and how these systems relate to social justice.&nbsp;<ul><li>Introducing Jess Due [01:53]</li><li>What is animal care? What is the animal protection movement? [11:27]</li><li>How does animal care relate to food systems and social justice? [25:30]</li><li>The story of June B and Susan [35:42]</li><li>How can we start to reframe our relationship with the food system? [51:51]</li></ul>Instagram: <a href="https://www.instagram.com/jess_due/">@jess_due</a>&nbsp; and <a href="https://www.instagram.com/the_duem_ranch/">@the_duem_ranch</a>Jessica Due brings over a decade of expertise and experience providing specialized care to rescued and rehabilitated farm animals at sanctuaries across the country, partnering with UCLA, UC Davis, and Cornell University.Most recently, as a member of the executive leadership team for one of the largest sanctuaries in the United States, Jessica led national animal care, rescue and placement. For the past decade, Jessica has implemented sanctuary best practices, standard operating procedures, strategic planning, programmatic alignment, and integration while partnering with and supporting multiple other sanctuaries across the country.&nbsp;Jessica began her career in animal care and rescue at a national sanctuary before co-founding her own care farm and has served as a keynote speaker at conferences and has been featured on podcasts, at fundraising galas, and by media outlets including the LA Times, Animal Planet, and NPR. Her work includes contributions to legislative advocacy and policy reform.Through her advocacy, Jessica believes in addressing interrelated issues of oppression and approaches her work through a social justice lens, centering diversity, equity, and inclusion within the animal protection movement and raising systemic issues of access to food and land. Jessica supports farm worker rights and centering BIPoC perspectives and voices.

This episode talks about animal care, food systems, and how it relates to social justice. 

What You Eat Matters with Jessica Due (37)

How often do you take care of your body throughout the day? This mindful moment helps you listen to and honor your body to support your well-being. This episode is based on Episode 35: Wellness for Makers with Missy Graff Ballone.<ul><li>01:47 Meditation begins</li></ul>

Mindful Moment: Let Your Body Be The Guide (36)

Missy Graff Ballone, author and creator of <a href="https://www.amazon.com/Wellness-Makers-Movement-Guide-Artists/dp/0764363212/ref=sr_1_1?crid=1IMF005CJ36NF&amp;keywords=wellness+for+makers+a+movement+guide+for+artists&amp;qid=1664804415&amp;qu=eyJxc2MiOiIwLjAwIiwicXNhIjoiMC4wMCIsInFzcCI6IjAuMDAifQ%3D%3D&amp;s=books&amp;sprefix=wellness+for+makers%3A+A+M%2Cstripbooks%2C240&amp;sr=1-1">Wellness for Makers: A Movement Guide for Artists</a>, shares about what wellness truly is, who and what a maker is, and how wellness can impact your creative practice and life. Missy has a background as a yoga teacher, massage therapist, and artist and pulls from these fields to empower creatives to care for their bodies in their creative practice. Whether you are an artisan or work at a desk, this episode is full of tips to help support your body and mind as you create your life.<ul><li>Introducing Missy and Wellness for Makers[02:40]</li><li>Integrating multiple passions into a profession [09:56]</li><li>What is wellness? [18:59]</li><li>Who or what is a maker? How does wellness support makers?[23:52]</li><li>How does wellness impact our lives as a whole? [42:56]</li><li>How can you make wellness a part of your creative practice? [49:17]</li></ul>Instagram: <a href="https://instagram.com/wellnessformakers?igshid=YmMyMTA2M2Y=">@wellnessformakers</a>Podcast: <a href="https://podcasts.apple.com/us/podcast/wellness-for-makers/id1499175094">Wellness for Makers</a> Missy Graff Ballone,&nbsp; founder and Podcast Host of Wellness for Makers and the author of <a href="https://www.amazon.com/Wellness-Makers-Movement-Guide-Artists/dp/0764363212/ref=sr_1_1?crid=1IMF005CJ36NF&amp;keywords=wellness+for+makers+a+movement+guide+for+artists&amp;qid=1664804415&amp;qu=eyJxc2MiOiIwLjAwIiwicXNhIjoiMC4wMCIsInFzcCI6IjAuMDAifQ%3D%3D&amp;s=books&amp;sprefix=wellness+for+makers%3A+A+M%2Cstripbooks%2C240&amp;sr=1-1">Wellness for Makers: A Movement Guide for Artists</a>. Missy’s mission is to motivate and empower creatives through education, mindful living, and movement! Missy uses her background as an Artist, Alignment-based Yoga Instructor RYT500, and Licensed Massage Therapist to make information about the body accessible to artists everywhere.

This episode is full of tips from Missy Ballone of Wellness for Makers to help support your body and mind as you create your life.

Wellness for Makers with Missy Graff Ballone (35)

How do you want to "be" as you move through your days? This mindful moment shares a practice to reset your resolution and focus on your intention.&nbsp; This episode is based on <a href="https://podcasts.apple.com/us/podcast/rethink-your-resolution-intention-setting-with-tara/id1616684254?i=1000591499333">Episode 33: Rethink Your Resolution</a> with Tara Eschenroeder.<ul><li>&nbsp;02:50 Meditation begins</li></ul>

A practice to reset your New Year's resolution and focus on your intention as you move through your day.

Mindful Moment: Resolution Reset (34)

In this episode, we get with life coach, Tara Eschenroeder, about intention setting.&nbsp; We talk about the difference between an intention and a resolution and workshop how to set them in our lives. The new year is a time when you hear a lot of rhetoric about “new year, new you” and setting big goals. But what if instead of focusing on all the things that you need to “attain”-- you focus on how you want to feel as you move through your days? This episode provides ways to show up in alignment with your values each day.<ul><li>Intention setting Vs New Years Resolution [05:55]</li><li>Four questions for the new year [11:00]</li><li>How can you be supported in your intentions and dreams? [34:00]</li></ul>Ps, if you missed <a href="https://podcasts.apple.com/us/podcast/how-the-wise-one-grows/id1616684254?i=1000569005438">episode 8 with Tara on Intuition</a>, go back and give it a listen :) <a href="https://greatabidingyoga.com/">Tara (Becky) Eschenroeder (She/Her)</a>— A 500 HR E-RYT, 200 HR E-RYT, RCYT, YACEP, Certified Coach and Mentor, and Self-Published Author —is an accomplished yogi who was voted as one of the top three yoga instructors by Richmond Magazine. Instagram:<a href="https://www.instagram.com/greatabidingyoga/"> @greatabidingyoga</a>

A new take on your New Year's Resolution with Holly and Tara

Rethink Your Resolution: Intention Setting with Tara Eschenroeder (33)

This mindful moment shares a body neutrality practice. Body neutrality invites us to accept the body as it is, prioritize its function, and let the body guide us. This episode is based off Episode 31: Inclusivity in the Wellness Space with Nikkia Young.<ul><li>00:53 Meditation begins</li></ul>

Mindful Moment: Body Neutrality Practice (32)

In this episode, delve into the realm of inclusivity within the wellness space. Join us as we engage in a thought-provoking conversation with fitness leader Nikkia Young, who candidly shares her personal journey navigating the running and yoga community as someone in a marginalized body. Together, we explore the complexities of body positivity and body neutrality, questioning their potential benefits and drawbacks. Additionally, we delve into practical strategies for reframing your relationship with fitness, fostering a more positive and inclusive mindset.<ol><li>Introducing Nikkia Rae and inclusivity in the wellness space [02:14]</li><li>Issues in the wellness space [12:56]</li><li>Unpacking body positivity and body neutrality [22:29]</li><li>How to reframe your relationship with fitness [43:20]</li></ol>Nikkia Rae lives in Richmond, VA where she is part of a supportive running community. She coaches new walkers and runners in 5k, 8k, 10k and half marathon distances.&nbsp; She has recently served as the President and Treasurer of the Richmond Road Runners Club where she is also a race director. Nikkia represents a myriad of amazing companies such as SaltStick, ProCompression, SPIBelt, and Fitness Protection Program. &nbsp; To date, she has completed 27 half marathons and 4 full marathons. Her top accomplishments so far are PRing the Chicago Marathon in 2018. When she is not training for her next road race she is a financial analyst, an active volunteer for her beloved sorority (Alpha Sigma Alpha), and dog mom to a cute basset beagle mix named Ranger.&nbsp;Instagram:<a href="https://www.instagram.com/nikkiaryoung/">@nikkiaryoung</a> <a href="https://www.instagram.com/talkingpointswkiarae/">@talkingpointswithkiarae</a> Podcast: <a href="https://open.spotify.com/show/3Xu4NUZ9txzFlvaG6I1f5p">Talking Points with Kia Rae</a>

This episode explores inclusivity in the wellness space through a conversation with fitness leader Nikkia Young, discussing her experiences in a marginalized body, body positivity, body neutrality, and practical strategies for reframing one's relationship with fitness.

Inclusivity in the Wellness Space with Nikkia Young (31)

This mindful moment focuses on healing your relationship with money. This practice is based on episode 29 with Rachel Bubb and work from Nicole Cardoza.<ul><li>01:53 meditation begins</li></ul>

Mindful Moment: Healing your Relationship with Money (30)

In this episode, Holly and certified financial planner, Rachel Bubb, talk about the taboo topic of money. We explore the financial relationships passed onto us, how to make money our ally, not our enemy, and how money can be a tool to fulfill your purpose and stimulate change.<ul><li>Introducing Rachel Bubb and why we don’t talk about money and how to start [01:59]</li><li>How we&nbsp; can make money our ally, and not our enemy[12:02]</li><li>Financial choice: How to do what you want, when you want to do it [30:59]</li><li>How can our relationship with money can stimulate change [42:28]</li></ul>Rachel is a Certified Financial Planner®, Certified Lightyear Coach, organic farmer, and crusader. Rachel studied Conservation and Resource Studies at UC Berkeley and intended to pursue a career in sustainable agriculture. After a year of farming, she realized she needed a career to complement farming and pivoted into Financial Planning. She quickly discovered a love for business and helping people develop confidence in their finances.Rachel’s focus is shifting people’s relationship with money and educating them on their possibilities, with the goal of creating financial choice. Financial conversations are not emotionless or static; they are powerful, revealing, and rewarding. Rachel works with her clients to develop a plan that aligns with what is important to them and their purpose. She introduces methods to deploy one’s capital in a way that is fulfilling to the individual and contributes to the impact they desire to impart beyond themselves. &nbsp;Farming and environmental stewardship remain a priority to Rachel. She and her husband (Stu!) are living their vision and started a small organic farm, Stubb Farms. They sell produce to the local community, make compost, and eat the fruits of their labor. She also keeps herself fulfilled with family and friend time, projects, adventure, and opportunities for self-growth. She recently just started her MBA at UC Berkeley’s Haas School of Business and will graduate in 2025.&nbsp;LinkedIn:<a href="https://www.linkedin.com/in/rachel-bubb-436572109/"> @Rachel Bubb</a>Email: <a href="mailto:bubb.rachel@gmail.com">bubb.rachel@gmail.com</a><a href="http://www.investor.gov">investor.gov</a>

Let's talk about money, honey! with Rachel Bubb (29)

This mindful moment helps you find gratitude and peace within your heart during the holiday season and beyond.&nbsp;<ul><li>01:05 Meditation begins</li></ul>

Mindful Moment: Finding Peace (during the holidays) (28)

In this episode, Holly and spiritual psychologist, Lesley Wirth, talk about healing and how we can be more supportive in the healing process. Lesley shares her personal experiences with healing, the role art plays in healing, and how we can get “unstuck” as we move through the process.<ol><li>Introducing Lesley Wirth and healing [01:21]</li><li>The art of healing [17:20]</li><li>The role of art in healing [26:02]</li><li>How to work through feeling “stuck” [45:09]</li><li>How to honor your own healing process [48:28]</li></ol> Lesley Wirth is an American-born poet, author, and speaker, with a masters in spiritual psychology. She is the creator of Write Yourself Free and Poetry for Healing. Both platforms inspire women to find their voice, stand tall in their imperfections, and heal by bringing spiritual insight to the human experience.&nbsp; Her work has been featured in yoga studios, healing centers, and trauma centers for women. Additionally, Lesley is a founding creator at Sol TV, an up-and-coming online platform for healers, teachers, and visionaries.&nbsp;IG: <a href="https://www.instagram.com/lesley_wirth/">@lesley_wirth</a> <a href="https://lesleywirth.com/">https://lesleywirth.com</a>

How do we heal? with Lesley Wirth (27)

Slow down and bring the energy of mindfulness to your daily life with a cup of tea. Poor a cup of your favorite tea and sit amongst the trees for this mindful meditation.<ul><li>01:49 Meditation begins</li></ul>

Mindful Moment: Slow Down Tea Meditation (26)

In this episode Holly and clinical herbalist Leah Larabell of High Garden Tea talk about the power of herbalism, where we can find unconditional love and belonging, and how to start developing a relationship with plants.<ol><li>Giveaway [00:01]</li><li>Grounding practice [01:30]</li><li>Introducing Leah Larabell and herbalism [02:37]</li><li>How we can find belonging in nature [20:33]</li><li>Parallels between psychology and herbalism [28:30]</li><li>Finding healing in your backyard [33:23]</li><li>How to take action [45:45]</li></ol> Leah Larabell is a trained clinical level herbalist, practicing for over 20 years.&nbsp; She holds a Masters degree in counseling and psychology which enhances her work as an ecotherapist.&nbsp; She is the co- owner of High Garden Tea with her husband and possibly most of all, a nature loving tree hugger, conservationist, wife, mother and daughter.&nbsp;She has been taught by renowned herbal elders as well as Mother Nature herself and finds great purpose in sharing the herbalism tradition with those seeking.&nbsp; Its her goal to put plant wisdom and connection back into as many homes as possible.&nbsp;Leah and her husband Joel are passionate about forest conservation and save a large percentage of profits from their social enterprise, High Garden Tea to purchase and preserve forested land through conservation easements and land trusts.&nbsp;She is a forever student of the land and eternally grateful for the lessons, medicine, food, shelter and belonging.IG: <a href="https://instagram.com/highgardentea?igshid=YmMyMTA2M2Y=">Highgardentea</a>Podcast: <a href="https://open.spotify.com/show/5QMjGbvXsFsVyOQPczVWc2?si=-gZMw7I1SWucTWPD5TgGhQ">Sipping Teas and Hugging Trees</a> Subscribe, rate, review, and share this episode!

Can a cup of tea change your life? with clinical herbalist Leah Larabell (25)

If you want to alleviate anxiety, control your response to anger, and/or need some help falling asleep at night this mindful moment is for you! This mindful moment shares 4-7-8 breath and is a great way to start and end your day. Download this episode so you can practice anytime you need a bit of relief.&nbsp;<ul><li>02:25 Meditation begins</li></ul>

Mindful Moment: 4-7-8 Breath (24)

In this episode Holly and <a href="https://instagram.com/andreadavidsonmusic?igshid=YmMyMTA2M2Y=">Andrea Davidson</a> of <a href="https://instagram.com/bwellnaturalhealth?igshid=YmMyMTA2M2Y=">BWell Natural Health</a> discuss an alternative approach to wellness and wellbeing. This conversation includes the importance of utilizing both Eastern and Western medicine, how emotions impact physical health, and where to start with holistic health to support overall wellbeing.&nbsp;<ul><li>Grounding practice [00:20]</li><li>Introducing Andrea [01:50]</li><li>Utilizing both Eastern and Western medicine [12:27]</li><li>How emotions impact physical health [26:20]</li><li>How to start honoring your body and mind [39:05]</li></ul>Subscribe, rate, review, and share this episode!

An Alternative Approach to Wellness with Andrea Davidson (23)

Dogs teach us the key to life-- compassion. No matter how bad you think you've messed up, dogs shower you with puppy love. Practice this meditation with your pup by your side and download it for the next time your inner-critic starts to scream.<ul><li>04:34 Meditation begins</li></ul>

Practice this meditation with your pup by your side and download it for the next time your inner-critic starts to scream.

Mindful Moment: Puppy Love (22)

No matter how much you love your dog, training can be ruff! In this episode, you will learn ways mindfulness and compassion can support dog training and help you can take a holistic approach to life for all beings in your home.&nbsp;Grounding practice [00:26] Introducing Hannah [01:50] A holistic approach to wellness and living for your pets [03:07] Training your mind and training your dog [25:00] The power of compassion [35:44] Redirecting energy [48:50]33:19 <a href="https://www.youtube.com/watch?v=-hsOlJwMwps">Petting Consent Test</a>Subscribe, rate, review, and share this episode!<a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/hannahfruitcake/">Follow Hannah on Instagram</a> <a href="https://www.instagram.com/every.day.dogs/">Hannah's Dog Instagram</a> <a href="https://www.instagram.com/canineadventure/">Hannah's Training- Canine Adventure</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

How to Not Lose Your Mind Training Your Dog with Hannah Faqua (21)

Self-doubt is a huge hurdle that most people face. It is important to acknowledge those thoughts AND not let them limit you. This mindful moment guides you through a practice that works with moments of doubt so you can step into your most authentic self.<ul><li>02:38 Meditation begins</li></ul>Subscribe, rate, review, and share this episode! <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> Episode sponsored by <a href="https://connect-wellness.com/">Connect Wellness</a>. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment. <a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

Mindful Moment for Overcoming Doubt (20)

Have you ever let doubt get in the way of pursuing your passion? In this episode, you learn how Jada and David transitioned from business owners to artists, how to tap into your creativity, the power of goal setting, and how to move through self-doubt.<ul><li>Grounding practice [01:00]</li><li>Introducing Jada and David [02:10]</li><li>The 100 Set Project [17:11]</li><li>Moving through doubt [25:01]</li><li>Maintaining motivation [33:03]</li><li>How to tap into your creative heart [44:24]</li></ul>Subscribe, rate, review, and share this episode!<a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/jadaanddavid/">Follow Jada and David on Instagram</a> <a href="https://www.jadaanddavid.com/page/home">Check out their work online</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

Overcoming Doubt in the Creative Process with Jada and David Parrish (19)

Take a mental vacation with "wave breath". This breath is a powerful way to alleviate anxiety and calm the waters of your mind.<ul><li>Meditation begins 01:06</li></ul>Subscribe, rate, review, and share this episode! <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly </a> Episode sponsored by <a href="https://connect-wellness.com/">Connect Wellness.</a> Connect Wellness empowers people with tools to connect with themselves, others, and the present moment. <a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

Mindful Moment: Wave Breath (18)

Are you feeling exhausted and/or can't sleep? This is the practice for you. This mindful moment is a yoga nidra-based guided deep relaxation that will help you fall asleep or give you the restful boost you need. 15 minutes of this practice equates to a 90-minute REM cycle-- download and listen to give yourself the rest your body needs. <ul><li>Meditation begins 02:09</li></ul>Subscribe, rate, review, and share this episode! <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly </a> Episode sponsored by <a href="https://connect-wellness.com/">Connect Wellness.</a> Connect Wellness empowers people with tools to connect with themselves, others, and the present moment. <a href="https://howthewiseonegrows.com/">Be the first to know what's next! </a>

Mindful Moment for When You Need Rest (17)

&nbsp;For the next two weeks, Holly will be practicing her intention of rest while on vacation, and providing moments for a mental vacation for you, too! Instead of our regular episode schedule, our next two episodes will be Mindful Moments dedicated to helping you rest. We will resume our regular schedule and an episode with special guests on September 21.

Vacation Mode (16)

What might happen if you view your thoughts as colors and your life as a blank canvas? This Mindful Moment, based on Episode 14: Honoring all the Parts of You with Kelsey Fatsi, shares a creative meditation that explores working with your thoughts and all the parts of you in an artful way. &nbsp;• Meditation begins [01:14] Subscribe, rate, review, and share this episode!

Mindful Moment: Creating with your Thoughts (15)

Have you ever felt like you don’t quite fit into any one “box”? This conversation with Kelsey Fatsi explores all the things– from self-care to art therapy– as we discuss how we can honor all the parts of ourselves as multifaceted people.&nbsp;<ul><li>Grounding practice [00:48]</li><li>Introducing Kelsey [03:27]</li><li>Honoring all the parts of you and self-care [07:42]</li><li>What is art therapy? [29:29]</li><li>Honoring and navigating transitions [42:42]</li><li>How art and intuition can guide us and our kids [53:22]</li></ul>Subscribe, rate, review, and share this episode!<a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/our_purple_house/">Follow ourpurplehouse on Instagram</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

Honoring All the Parts of You with Kelsey Fatsi (14)

Sometimes you just need a pep talk from your BFF! This Mindful Moment, based on Episode 12: The Power of Female Friendship with Emma Hern, shares brief meditation and practice to help you tap into all the BFF strength and goodness you need to make it through.<ul><li>Meditation begins [01:10]</li></ul>Subscribe, rate, review, and share this episode! <a href="https://howthewiseonegrows.com/">Be the first to know what's next</a> <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com/">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.Magical music created by <a href="https://open.spotify.com/artist/1jKmRzro1YlpfmBw41jXRc">Emma Hern</a> and <a href="https://open.spotify.com/artist/7zeAs1kiAsU952RFqXFQNV">Cameron Galpin</a>

Mindful Moment: BFF Pep Talk (13)

One of the greatest gifts you can give yourself is to surround yourself with people who truly see you and lift you up. In this episode, Holly and Emma share how their friendship (and female friendship) has helped them navigate burnout, the music industry, and honoring all the parts of “you” as women-owned businesses and in life.<ul><li>Grounding practice [01:56]</li><li>Introducing Emma [02:30]</li><li>The History of Holly and Emma [05:58]</li><li>The Power of Female Community in Work and in Life [14:47]</li><li>Meeting your breaking point and making a shift: How to honor your voice and shift course [28:29]</li><li>Friendship advice in work and in life [59:47]</li></ul>Subscribe, rate, review, and share this episode!<a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/emmahernmusic/">Follow Emma on Instagram</a> <a href="https://www.instagram.com/zane.ceramics/">Follow Zane Ceramics on Instagram</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

The Power of Female Friendship with Emma Hern (12)

Do you avoid solitude and time alone? Or do you LOVE your alone time? This Mindful Moment, based on Episode 10: What Feels Pure and True with Lacy Hartselle, shares a guided meditation for solitude and becoming friends with you.<ul><li>Meditation begins [02:30]</li><li>Closing words [11:35]</li></ul>Subscribe, rate, review, and share this episode! <a href="https://howthewiseonegrows.com/">Be the first to know what's next</a> <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.Magical music created by <a href="https://open.spotify.com/artist/1jKmRzro1YlpfmBw41jXRc">Emma Hern</a> and <a href="https://open.spotify.com/artist/7zeAs1kiAsU952RFqXFQNV">Cameron Galpin</a>

Mindful Moment for Befriending You (11)

This joyful conversation with Lacy Hartselle, actor and passionate mental health advocate, talks about the power of solitude, finding what feels pure and true, and explores how we talk about mental health experiences.&nbsp; <ul><li>Grounding practice [01:13]</li><li>Introducing Lacy [02:30]</li><li>The power of solitude [07:03]</li><li><a href="https://www.amazon.com/Feeding-Your-Demons-Resolving-Conflict/dp/0316013137/ref=asc_df_0316013137/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=312734685832&amp;hvpos=&amp;hvnetw=g&amp;hvrand=7212727943286363086&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9008460&amp;hvtargid=pla-561889337995&amp;psc=1">Feeding Your Demons</a> [18:31]</li><li>What is pure? What is true? [23:43]</li><li>The magic of your mind [47:10]</li><li>How we talk about mental health experiences [57:40]</li></ul>Subscribe, rate, review, and share this episode! <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/greatabidingyoga/">Follow Lacy on Instagram</a> <a href="https://open.spotify.com/episode/0NlzVYeAl6lBWAuhMNRmjs?si=73815346dd724aaf">Listen to This is Temporary Podcast </a> Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment. <a href="https://howthewiseonegrows.com/">Be the first to know what's next!</a>

What Feels Pure and True? with Lacy Hartselle (10)

Do you ever have a hard time making decisions? AND trusting your intuition in the decision-making process? This episode, based on Episode 8: Intuition and Trust with Tara Eschenroeder, shares a&nbsp; practice to help you tap into your body's intuition in the decision-making process.

Mindful Moment for Intuition (9)

Tara Eschenroeder, an author, life coach, and teacher, shares her journey of learning to listen to intuition and developing self-trust. <ul><li>Grounding practice [0:20]</li><li>Introduction of Tara [2:38]</li><li>Navigating our windy roads: listening + trust [5:31]</li><li>Intuition or anxiety [40:20]</li></ul>Subscribe, rate, review, and share this episode! <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/greatabidingyoga/">Follow Tara on Instagram</a> <a href="https://greatabidingyoga.com/">Visit Tara’s Website</a> <a href="https://www.amazon.com/Vessel-Blessing-Practical-Guidance-Teachers/dp/1442158204/ref=sr_1_1?crid=2MLO2WBKL5M1I&amp;keywords=vessel+of+blessing+arlene&amp;qid=1657038720&amp;sprefix=vessel+of+blessing+arlene%2Caps%2C33&amp;sr=8-1">A Vessel of Blessing</a> book by Arlene Bjork Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment. <a href="https://howthewiseonegrows.com/">Newsletter sign-up</a> <a href="https://app.squarespacescheduling.com/schedule.php?owner=23503817&amp;appointmentType=24704444">Practice Yoga with Holly Live on Sundays</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a>&nbsp;

How to Listen to Intuition with Tara Eschenroeder (8)

Take time to tend to what exactly you are feeling as we fight for bodily autonomy and reproductive justice and learn how to harness Divine Rage. This episode includes:<ul><li>guided breathwork for working with anger</li><li>powerful words from civil rights leader Valarie Kaur</li><li>a mindfulness practice for divine rage based&nbsp;</li></ul>Follow and connect with Holly for more wellness practices and poems: <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://howthewiseonegrows.com/">Newsletter sign-up</a> <a href="https://app.squarespacescheduling.com/schedule.php?owner=23503817&amp;appointmentType=24704444">Practice Yoga with Holly Live on Sundays</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a> Don’t forget to subscribe, rate, review, and share this episode! This episode is sponsored by<a href="https://www.connect-wellness.com/"> Connect Wellness</a> Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.

Mindful Moment for Divine Rage (7)

Did you know there are FOUR phases of a menstrual cycle?! Cait Bonet, a Holistic Health Coach specializing in women's nutrition &amp; hormones, explains how cycle syncing and listening to our bodies can balance hormones, stabilize mood, and create a connected and balanced life.<ul><li>What is cycle syncing? [14:37]</li><li>Four phases of the menstrual cycle [17:28]</li><li>What adjustments can we make to support ourselves during the phases of our cycle? [23:20]</li><li>Birth control questions [32:25]</li><li>Post-birth control syndrome [41:27]</li><li>Understanding your cycle to support your relationships [52:20]</li><li>Hormone balancing for all bodies [54:32]</li><li>Closing Practice [58:38]</li></ul>Subscribe, rate, review, and share this episode!<a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://instagram.com/cait.bonet?igshid=YmMyMTA2M2Y=">Follow Cait on Instagram</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Newsletter sign-up</a> <a href="https://app.squarespacescheduling.com/schedule.php?owner=23503817&amp;appointmentType=24704444">Practice Yoga with Holly Live on Sundays</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a>&nbsp;

How cycle syncing and listening to our bodies can balance hormones, stabilize mood, and create a connected and balanced life.

Cycle Syncing and Hormone Balancing Benefits with Cait Bonet (6)

Have you ever been curious about microdosing and earth medicine? Liz Bowden, earth medicine advocate and educator, yoga instructor, breathwork facilitator, and microdosing mentor helps answer all our microdosing questions and shares how earth medicine can help us reconnect with nature, and our true nature.&nbsp;<ul><li>What does it mean to reconnect to Nature [8:00]</li><li>What are earth medicines? [19:03]</li><li>What is microdosing? [22:44]</li><li>What is integration and why does it matter? [48:39]</li><li>How to advocate for earth medicine and decriminalize nature [58:56]</li><li>Closing practice + poem [1:14:01]</li></ul><a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://www.hollyzajur.com/">More with Holly</a> <a href="https://www.instagram.com/lizbwildin/">Follow Liz on Instagram</a> <a href="https://www.rewildspirit.com/">More with Liz</a>Episode sponsored by Connect Wellness. <a href="http://www.connect-wellness.com">Connect Wellness</a> empowers people with tools to connect with themselves, others, and the present moment.<a href="https://howthewiseonegrows.com/">Newsletter sign-up</a> <a href="https://app.squarespacescheduling.com/schedule.php?owner=23503817&amp;appointmentType=24704444">Practice Yoga with Holly Live on Sundays</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a>&nbsp; Don’t forget to subscribe, rate, review, and share this episode!

Micro-dosing and Earth Medicine with Liz Bowden (5)

There is a lot of heaviness in the world right now. Take some time to feel it,&nbsp; breathe through it, and let it spark change. This mini mindful episode includes:&nbsp;<ul><li>a brief mindfulness practice to sit with and breathe through heaviness&nbsp;</li><li>a variation of a loving-kindness (metta) meditation practice</li></ul>Follow and connect with Holly for more wellness practices and poems: <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a> <a href="https://howthewiseonegrows.com/">Newsletter sign-up</a> <a href="https://app.squarespacescheduling.com/schedule.php?owner=23503817&amp;appointmentType=24704444">Practice Yoga with Holly Live on Sundays</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a> Don’t forget to subscribe, rate, review, and share this episode! This episode is sponsored by<a href="https://www.connect-wellness.com/"> Connect Wellness</a> Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.

Mindful Moment for Feeling Hard Things (4)

This episode explores divine feminine energy - something all humans hold – and how to harness Her in our lives. Lynsie Mckeown, a spiritual women empowerment coach, shares insights on nueroencoding, the divine feminine, and ways to tap into this sacred energy.<ul><li>How I went from doing lines in the bathroom to becoming a spiritual empowerment coach [6:53]</li><li>What is the divine feminine? [20:10]</li><li>How to honor divine feminine in relationship [27:41]</li><li>Ways to tap into the divine feminine within [39:44]</li><li>Closing practice + poem [53:32]</li></ul><a href="https://www.voiceamerica.com/show/4073">Women Thriving Unapologetically Radio Show</a> <a href="https://www.facebook.com/groups/womenthrivingunapologetically">Lynsie’s Facebook Group: Women Thriving Unapologetically</a> <a href="https://www.instagram.com/lynsiemckeown/">Follow Lynsie on Instagram</a> <a href="https://www.youtube.com/channel/UC2d2gunqDGOvyNcz24lu9Pg">Practice with Holly on Youtube</a> <a href="https://www.instagram.com/hollyzajur/">Follow Holly on Instagram</a>

Explore divine feminine energy in your life.

Exploring the Divine Feminine with Lynsie McKeown (3)

Join Holly and special guest Isabela Rosales for a conversation that explores identity and the ways it shifts. This episode reflects on:<ul><li>Holding space for art as we evolve</li><li>Exploring multicultural and sexual identity</li><li>Understanding transcendence</li><li>How we can find balance with life, adventure, relationships, and work as we grow</li></ul>Isabela Leonor Rosales is currently pursuing her Ph.D in Religion with a certificate in Latinx Studies in the Joint Doctoral Program with the University of Denver and Iliff School of Theology. Isabela is an anti-racist community organizer and equity advocate in gender-inclusive rights and has done contract work for the Colorado Organization of Latina Opportunity and Reproductive Rights and Women’s Voices for the Earth. She is currently working as a Research Assistant with both the University of Denver Latino Center for Scholarship and Engagement and The Iliff Institute for Religion, Politics, and Culture. When she is not engaged in her scholarship and organizing work, she finds nourishment in the outdoors with her three dogs or with a black pen in hand to create art that honors identity intersectionality, decolonization, and transcendence through life-giving encounters with the other.Follow Isabela on Instagram: <a href="https://www.instagram.com/isabelamakesart/">@isabelamakesart</a> <a href="https://www.instagram.com/isabelaleonorrosales/">@isabelaleonorrosales</a>Follow Holly on Instagram: <a href="https://www.instagram.com/hollyzajur/">@hollyzajur</a> <a href="https://www.instagram.com/connectwellness_/">@connectwellness_</a>Be sure to watch: Latin History for Morons (on Netflix)

A conversation that explores the dynamics of identity.

Navigating Multicultural Identity with Isabela Leonor Rosales (2)

Find out why Holly decided to shut herself in a closet and talk to herself! In this episode, Holly shares a bit about her background, why she decided to start this podcast and the ways in which she would like to grow. Take time to pause at the end and reflect for yourself as you get to know the wise one inside of you.

Why is Holly Talking to Herself? (1)

Welcome to Episode 0 of How the Wise One Grows! In this trailer find out what this podcast is all about and get excited for all the wild places it will take you. Be sure to subscribe, rate, and review to be ready for the release of Episode 1. Magical music created by <a href="https://open.spotify.com/artist/1jKmRzro1YlpfmBw41jXRc?si=JASFgjvBQKeq-xV_vbCp8Q">Emma Hern</a> and <a href="https://open.spotify.com/artist/7zeAs1kiAsU952RFqXFQNV?si=O_mjj-oCRGGzDC2FTDBGhg">Cameron Galpin</a>! Podcast Editing Master: Lukas Maze

Nurture Your Inner Wisdom

Episodes