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The Aware MindReal Personal Real Stories - Sarah and Nicole Talk About Their IFS Parts and How They Came to BeSend us a textIn this episode of The Aware Mind, host Sarah Vallely and guest Nicole Handsman explore the complex dynamics of Internal Family Systems (IFS), focusing on how parts can form alliances or stand in opposition to one another. Through candid and heartfelt personal stories, both Sarah and Nicole share how their own parts have conflicted—like an overthinking part battling with a self-critical part—or teamed up to protect them from causing others to get angry. The episode highlights how recognizing these patterns can lead to deeper self-awareness and healing. They also discuss the tran...2025-05-2700 minThe Aware MindPREVIEW Guided Mindfulness Meditation for Decreasing Overthinking and Falling AsleepSend us a textListen to the complete meditation and others when you subscribe to The Aware Mind Exclusive Edition https://www.buzzsprout.com/2457574/subscribe"Simplify Your Thinking" is a guided mindfulness meditation designed to calm mental chatter and reduce overthinking. It begins by anchoring the attention on the breath, using it as a tool for single-pointed focus. This initial stage helps settle the mind and draw awareness away from distractions. As attention stabilizes, the practice shifts into a state of open awareness, inviting the listener to notice thoughts as they arise naturally....2025-05-0804 minThe Aware MindWhat We Avoid, Why We Avoid it, And How It Causes Our Anxiety to Get WorseSend us a textIn this episode, Sarah is joined by licensed therapist Mike Comparetto to explore the concept of avoidance—specifically, experiential avoidance, which refers to the tendency to avoid unpleasant thoughts, emotions, and physical sensations. Together, they delve into how we often dodge discomfort by overworking, overthinking, or turning to substances and distractions like social media. While these strategies may offer short-term relief, research shows that chronic avoidance is linked to serious long-term consequences, including anxiety, depression, and even physical health issues like cardiovascular disease and cancer. Mike shares how leaning into discomfort, rather than re...2025-04-2941 minThe Aware MindThe Five Most Common Ways We Avoid Being Vulnerable in a Relationship and How We Can Open Up to Our PartnersSend us a textIn this episode of The Aware Mind, Sarah explores what real vulnerability looks like in relationships—like admitting we’re scared, in pain, or unsure of ourselves. Most of us didn’t grow up in environments that encouraged emotional openness, so we developed protective behaviors to keep ourselves safe. But as adults, those same behaviors can block the deep connection we truly crave. Sarah unpacks why being vulnerable can feel so risky—especially when we fear rejection, invalidation, or triggering someone’s anger. She also dives into how attachment styles shape our relationship with vulne...2025-04-1421 minThe Aware MindPREVIEW of Mindfulness Guided Meditation for Improving Self-WorthSend us a textThis is a preview. Subscribe to access the entire 14-minute meditation.In this guided mindfulness meditation for improving self-worth, you’ll explore the idea that each thought arising during your meditation is rooted in some level of feeling unworthy. As you settle into a calm, centered state, you’ll begin to notice thoughts that surface—whether they are worries, self-doubts, or judgments. Instead of resisting or getting caught up in these thoughts, you’ll gently acknowledge each one and respond with a powerful worthiness affirmation. Through this practice, you’ll learn to...2025-04-0207 minThe Aware MindA Mother and Her 21 Year Old Transgender Son Tell Their Story of Navigating Mental Health as a Trans IndividualSend us a textIn this powerful podcast episode, a mother and her 21-year-old transgender son share their journey from two deeply personal perspectives. The son opens up about his experience realizing he was transgender, the internal struggles he faced, and the mental health battles that followed—including depression, an eating disorder, substance use, and suicidal thoughts. His mother offers an emotional account of her own journey, from confusion and fear to understanding and unconditional support. Together, they explore the challenges of navigating mental health as a trans individual, the impact of societal pressures, and the transformative po...2025-03-2643 minThe Aware MindPREVIEW Get To Know Your Parts: Internal Family Systems Guided MeditationSend us a textThis is a preview. Subscribe to access the entire 17-minute meditation.In this guided meditation, you will gently explore your inner world using Internal Family Systems (IFS), a powerful approach to self-awareness and healing. You’ll begin by grounding yourself in a state of calm and openness, allowing space for curiosity and self-compassion. As you settle in, you’ll be invited to connect with one of your protector parts—a part of you that has worked hard to keep you safe, often by managing emotions, avoiding pain, or maintaining control. Through mindfu...2025-03-1708 minThe Aware MindA Complete Explanation of Internal Family Systems and How it Can Heal you Mentally and EmotionallySend us a textIn this episode, Sarah describes in detail, Internal Family Systems (IFS). IFS is an approach some therapists use to help their clients gain better self-awareness of what stands in the way of their happiness and goals. Learn why you are a procrastinator, perfectionist or experience negative self-talk. IFS is a system within your psyche made up of three types of parts: the conscious self, protector parts and vulnerable parts. These parts were created when you were a child, even as early as infancy. IFS is becoming a popular method of mental health therapy...2025-03-1128 minThe Aware MindPREVIEW Guided Mindfulness Meditation for Beginners: Kindergarten MindfulnessSend us a textSubscribe to access exclusive guided meditations for $6 per month.Allow Sarah to lead you to notice a variety of stimuli, including your breath, body sensations and sounds in your environment. Rotating your attention between these different points of focus gives your mind just enough stimulation to stay alert and interested.If you're new to mindfulness meditation, the key is to start simple and be patient with yourself. Mindfulness is about paying attention to the present moment without judgment. You don’t need to clear your mind completely—rather, you lear...2025-03-0304 minThe Aware Mind🔒 Guided Mindfulness Meditation for Beginners: Kindergarten MindfulnessSubscriber-only episodeSend us a textAllow Sarah to lead you to notice a variety of stimuli, including your breath, body sensations and sounds in your environment. Rotating your attention between these different points of focus gives your mind just enough stimulation to stay alert and interested.If you're new to mindfulness meditation, the key is to start simple and be patient with yourself. Mindfulness is about paying attention to the present moment without judgment. You don’t need to clear your mind completely—rather, you learn to observe your...2025-02-2712 minThe Aware MindThe Connection Between DEI and Mindfulness and Why DEI Dismantles Racism in AmericaSend us a textIn this episode, Sarah unpacks the important relationship between DEI programming and mindfulness. Implicit bias is unconscious negative automatic thinking about certain people and groups. Implicit bias is a function of the human brain and is a key factor in perpetuating racism. Nobody is exempt from this brain activity, however, we can reduce our implicit biases with mindfulness skills. Learn why implicit bias once was important to human survival, and how now this brain mechanism is harmful. Also, learn about several other brain skills we have been evolved to use that were once...2025-02-2634 minThe Aware MindOperate at Your Highest Potential with these Insights about How Mindfulness and Mindset Change EverythingSend us a textIn this episode, Sarah's guest, Missy Frisch, discuss the ways Mindset and Mindfulness support our mental wellbeing. These tools can make or break our emotional balance and clarity of thinking. What if an expert in mindset and an expert in mindfulness came together to talk about how these tools foster motivation, heal us emotionally and improve our relationships? Sarah and Missy share that anxiety comes up when we want to control something we cannot control and that confidence is simply a mindset we can shift with three important steps. Missy Frisch's w...2025-02-1641 minThe Aware MindWhat If Donald Trump Practiced Mindfulness? An Episode about Narcissism and MindfulnessSend us a textIn this episode, Sarah and her former co-host, Jacob, discuss the possible hypothetical outcomes of Donald Trump learning the practice of mindfulness. Would he lie less? Would he treat women better? Would he still have run for president? How would a mindfulness practice change the thinking of someone like Donald Trump? Sarah also shares some revealing research about people with narcissistic traits practicing mindfulness. The results of these studies might surprise you. They certainly perplexed the researchers who conducted the trials. Please share this episode if you like the content!Here i...2025-02-0628 minThe Aware MindJoin Us Live January 13 for a Live Broadcast of The Aware Mind - Kick off 2025 with a New Fresh PerspectiveMindset and Mindfulness are two tools we need to support our mental wellbeing. These tools can make or break our emotional balance and clarity of thinking. What if an expert in mindset and an expert in mindfulness came together to talk about how these tools foster motivation, heal us emotionally and improve our relationships. This is what we have created for you. An event that will support you to CLAIM 2025 AS YOUR YEAR. This is the year you take hold of overthinking, turn your self-doubt into something of the past and achieve what it is you want and need...2025-01-1201 minThe Aware MindGrow Your Brain, Heal Your Emotions and Other Ways Mindfulness Meditation Can Change Your LifeSend us a textIn this episode, Sarah's guest, Kim Thiel, and Sarah discuss the way mindfulness meditation can change the structure of your brain so you can better process your emotions, focus, and regulate your nervous system. Additionally, Kim talks about overcoming negative self-talk and finding clarity about her life's purpose. Kim is a blogger and fellow podcaster who helps women find peace, joy and contentment in the single life. Our culture often leads us to believe that we are more worthy if we are in a relationship, however, this is not so. Kim is "unapologetically...2024-12-1331 minThe Aware MindA Jolting Exploration of How Boundary Setting Creates a Safe Space for You to Heal Emotionally: Part 2Send us a textIn this episode, Sarah shares eight vital tips for setting boundaries. Learn whether you need to discuss your boundaries with others first, how anger should or shouldn't play a role, and how to set up a four-column prep guide for your boundary setting. Also, explore the reasons we can forgive someone and have firm boundaries with them simultaneously. Overcoming your fears of what will happen when you set boundaries is the most difficult aspect of this practice, so mindfulness of discomfort is key to easing through any anxiety. Handout for "Boundary S...2024-11-2723 minThe Aware MindA Jolting Exploration of How Boundary Setting Creates a Safe Space for You to Heal Emotionally: Part 1Send us a textIn this episode, Sarah talks to you straight about when to set boundaries, why to set them, and how emotional immaturity in others can challenge your boundaries. Learn why being defensive is the opposite to healthy boundary setting and why some people confuse boundary setting with being controlling. Boundaries are often challenging to set for those of us who have experienced relationship trauma, so Sarah explains why this could be the case for you too. If you liked The Aware Mind's previous episodes on emotional immaturity, you will be a fan of this t...2024-11-0925 minThe Aware MindSarah's Helene Hurricane Update in Asheville North CarolinaSend us a textAs some of you might know, I live in Asheville, North Carolina, along with most of my show guests. I invite you to listen to my update and announcements about upcoming episode. If you are interested in making any donations to support the recovery of Western North Carolins, please consider the following:https://www.heartswithhands.org/https://www.belovedasheville.com/get-involved/https://www.mannafoodbank.org/Support the show2024-11-0102 minThe Aware MindFinding Relief During the Presidential Election In Case You are Feeling Incredibly AnxiousSend us a textThis episode was recorded in front of a live audience. Sarah and her guest, Dr. Breese Annable, discuss the kinds of stress the US Presidential election is creating and whether this stress could be causing you chronic anxiety. Chronic anxiety can have an effect on your physical health and you deserve to feel better emotionally. There are ways to break the cycle of worry and emotional turmoil. If you sometimes feel helpless, betrayed, afraid or even grief this year, this episode shares ways to move through these waves of discomfort with more ease a...2024-09-2032 minThe Aware MindEight Signs of Emotional Immaturity and Four Ways to Heal from Emotional Neglect and Trauma: Part 2Send us a textIn this episode, Sarah covers eight signs of emotional MATURITY, as well as ways to heal from a parent (or other relationship) who is emotionally harsh or dismissive. Identifying the people in your life who are emotionally mature and making time to connect with them, is key to healing. Setting boundaries is also instrumental in regaining a safe space for you to grow and heal. Sarah walks listeners through best practices for setting boundaries. Sarah also explains what getting stuck playing roles can do to impede your healing journey. As well as, how...2024-08-0723 minThe Aware MindEight Signs of Emotional Immaturity and Four Ways to Heal from Emotional Neglect and Trauma: Part 1Send us a textIn this episode, Sarah covers eight signs of emotional immaturity and shows how being in a relationship with someone who is emotionally immature can be traumatic. Understanding these eight signs of emotional immaturity will help you identify where you end and the other person begins, which is the start of any healing journey for emotional abandonment. Explosive anger, self-absorption, and discomfort with disagreement are a few examples. Sarah discusses Dr. Gibson's book "Adult Children of Emotionally Immature Parents." If it is your parent who is emotionally immature, the effects can be especially hard. 2024-07-1927 minThe Aware MindFinally Understanding What Self Worth Means for You and How to Improve Your Sense of Self WorthSend us a textIn this episode, Sarah and Mike Comparetto are back at it. Mike, a licensed therapist, and Sarah, a trauma and anxiety coach, demystify the subject of self-worth. Much of the information available on this subject is somewhat vague, however, Mike and Sarah detail exactly how lack of self-worth shows up in our lives. Some examples include putting pressure on yourself not to make a mistake, second-guessing your financial status, and disappointment in your physical abilities. Sarah and Mike also explain why lack of self-worth develops when you are a children and how you...2024-06-2838 minThe Aware MindOvercoming the Impossible Task of Disengaging from Your Thinking to Take Charge of Your LifeSend us a textIn this episode, Sarah describes in detail the RAIN technique for disengaging from, separating yourself from and separating yourself from your own thinking. If you learn and use this technique you won't feel as mentally drained and feel physically more energetic. You will feel as though you have taken back being in charge of your life, versus your mind and thoughts pulling you in a million directions. This technique involves four steps and will give you the teachings you need to enhance your understanding of the Buddhist practice of mindfulness meditation.S...2024-06-0719 minThe Aware MindHow Somatic Healing Works and the Importance of Getting Out of Your Own WaySend us a textIn this episode, Sarah and her guest Eliza Meadows, discuss the unique techniques of somatic healing and its powerful benefits. Somatic healing involves soothing your nervous system in the midst of something uncomfortable. This discomfort can include emotional pain, fear, traumatic memory, or feelings of anxiety. Eliza is a licensed therapist and a certified Organic Intelligence Somatic Coach. Eliza explains the fundamentals of this method, which has been branched off from "Somatic Experience". Eliza Meadows website: https://www.elizameadows.com/ Organic Intelligence website: https://organicintelligence.org/ Sarah's Somatic Healing...2024-05-0728 minThe Aware MindEthan Kross Author of Chatter: A Book About Why Our Inner Voice Determines our HappinessSend us a textIn this episode, Sarah highlights the amazing realities of our inner voice, as described by Ethan Kross in his book "Chatter: The Voice in Our Head, Why It Matters, and How to Harness It". Learn the truth behind why, we as humans, evolved to have an inner voice and what its original use was. And be introduced to the seven methods Kross suggests we use to distance ourselves from our inner voice to help us become more calm, centered, and fulfilled. Buy Chatter by Ethan Kross on AmazonTSD Mi...2024-04-1927 minThe Aware Mind10 Reasons Why You Might Have Imposter Syndrome: Men and Women AlikeSend us a textIn this episode, Sarah and her guest, Breese Annable, Coach and Therapist, discuss the ten most common traits of imposter syndrome. Originally associated more with women, recent research shows that just as many men have imposter Syndrome as women. Find out why your nervous system gets triggered when you publicly receive an award or praise. Find out you try to hide your accomplishments and struggle with confidence in your career. Imposter syndrome could also be the reason you avoid negotiating higher pay. It's worth finding out how to heal your sense of worth.2024-03-2934 minThe Aware MindWhat To Do Instead of Arguing or Problem Solving to Build Emotional Intimacy in Your RelationshipSend us a textIn this episode, Sarah and a married couple, who are clients of hers discuss how to build emotional intimacy. They share about how, although previously mystifying, vulnerability, is something they better understand now and depend on to feel close and secure in their relationship. They say understanding their own emotions and asking questions about their spouse's emotions has helped them build more emotional connection in their relationship. They also share what they do when they are triggered at the same time, that helps them communicate and heal together. Listen and learn how Sarah's t...2024-03-1428 minThe Aware MindAllow Two Seasoned Mindfulness Teachers to Get You Started on Your Practice this YearSend us a textIn this episode, Sarah and her guest, Eliza Meadows, discusses their personal experiences getting to their own mindfulness practices. Learn why meditation retreats are transformative and why learning how to meditate without recorded guidance can launch your practice to new levels. Also, learn statistics about how meditation reduces anxiety and depression, improves pain management, and decreases your implicit biases. Find out the ins and outs of a traditional mindfulness practice and how you can overcome some of the common challenges starting and maintaining your practice. Eliza is a licensed mental health counselor, certified M...2024-02-2333 minThe Aware MindSarah's Clients Share True Stories of Working on Their Fear, Insecurity, Shame and WorrySend us a textIn this episode, two of Sarah's clients, Brian and Ali, share their personal experiences leveraging mindfulness to facilitate their own emotional healing. Experiences of fear, insecurity, shame and worry are really messy and can leave us feeling confused about how to feel better. Sarah's guests do a wonderful job sharing how they came to understand their fears and insecurities in a way they never had before; and how to heal away thoughts about "I am not good enough" and other worry thinking. Ali and Brian's honest and open explanations of their personal experiences...2024-02-0933 minThe Aware MindThe Secrets to Motivation You Need to Accomplish Your Goals in 2024Send us a textIn this episode, Sarah and her guest, Mike Comparetto, discuss the actions you can take to reach your highest potential. Mike shares his "Motivation Equation" which shows how you can tip the balance towards moving in the direction you intend. Sarah shares "Procrastination Hacks," such as the two-minute launch and identifying what drives your avoidance. Both, Sarah and Mike, talk about the importance of self-compassion and how getting down on yourself for not accomplishing your goals can actually make things worse, not better. Don't miss this episode and share it with a friend...2024-01-3025 minThe Aware MindThe Secrets to Getting Motivated You'll Need to Know to Accomplish Your Goals in 2024In this episode, Sarah and her guest, Mike Comparetto, discuss approaches you can take to increase your motivation. Mike shares his "Motivation Equation" and how we can create a balance that works. Sarah shares several procrastination hacks such as the "Two-minute Launch" and identifying what drives your avoidance. And Sarah and Mike both talk about the importance of incorporating self-compassion because being hard on ourselves when we do not accomplish what we set out to finish only makes things harder. Don't miss this episode. Please share the episode with someone you think will benefit from listening.Mike...2024-01-2600 minThe Aware MindAttend and Be Entered to Win $100 Cash Prize - You Are Invited to be Part of Our Live AudienceThursday January 18th at 7:00 PM (New York time) we will be holding a Zoom during which my guest Mike Comparetto and I will be recording the first episode of Season 3 of The Aware Mind. The topic will be "The Secrets to Motivation you will need to Accomplish Your Goals in 2024". All those in attendance will be entered to win a $100 cash prize. I will draw the winner during the recording session. The event will last 1 hour.To register, either RSVP to one of our meetups. Or Email me at sarah.vallely@tsdmind.org.Or email...2024-01-1001 minThe Aware MindHow Smartphone Apps Create Addictive Patterns and How We Can Find a Healthy Balance with Our Phone UseSend us a textIn this episode, Sarah and her guest, Joanie Lamb, child and family expert, discuss the ways our phone apps keep us going back to our phones instead of using other ways to entertain or soothe ourselves. This all has to do with dopamine and can be reversed with a routine dopamine cleanse. Learn the signs of smartphone addiction and hear alarming statistics on human's smartphone use across the globe. And better understand the impact electronics have on our children and how families can set boundaries around mobile devices. You are sure to walk...2023-12-0126 minThe Aware MindTips for Reducing Stress Caused by Visiting Family Over the HolidaysSend us a textIn this episode, Sarah and her guest, Dr. Breese Annable, discuss the many reasons we experience anxiety and stress during the holidays. However, there are ways to show up for yourself that will leave you feeling more whole and relaxed, instead of frustrated and exhausted. Learn the differences between "stress" and "anxiety", so you can better determine what you are experiencing. And find out why validating your stress and anxiety is the first step to soothing yourself. Also, find out what prep work is needed for setting good boundaries with others. As well...2023-11-0730 minThe Aware MindHow to do "The Emotional Work" and Lower Your Anxiety in Significant WaysSend us a textIn this episode, Sarah and her guest Mike Comparetto, a licensed therapist, discuss the reasons why doing "emotional work" lowers your anxiety. Emotional work involves identifying specific words to describe your emotions, being mindful of your body during emotions, being aware of your thinking during emotions and supporting yourself with validation and compassion. If you are curious about broadening your emotional spectrum as a means of soothing your nervous system, moving into acceptance, and decreasing your anxiety, then this is the episode for you. Mike is an expert in his field and offers...2023-10-2028 minThe Aware MindHow Self-Compassion Helps Us Pivot When We Are Spiraling Down EmotionallySend us a textIn this episode, Sarah and her guest Emelda De Coteau, Mindfulness Coach, discuss the importance of taking a pause when you are met with difficulty and giving yourself compassion. So often situations cause us to spiral down emotionally and cause our nervous system to engage. These moments are a struggle for most of us. However, there are ways to pull yourself out of the darkness and lift yourself up when you need it most. Sarah and Emelda address the myths about why giving yourself grace can lower your productivity. These two mindfulness coaches...2023-10-0634 minThe Aware MindWhy Self-love Deficit Disorder is the New Codependence and Other Supports for Relationships After TraumaSend us a textIn this episode, Sarah introduces a new "disorder" experts are getting behind and spearheading a movement to include in the DSM. Self-love Deficit Disorder shows up when we ignore our own needs to fill other people's needs. SLDD also looks like a struggle to understand what your emotions are and express them to others. These are also the qualities attributed to codependence, however, listen and learn why the term "codependence" might be outdated. We can all gain from more self-love but how do we support ourselves to be more self-accepting and prioritize our...2023-09-1515 minThe Aware MindDeescalating Feelings of Anger and Frustration During Times of Conflict with your PartnerSend us a textIn this episode, Sarah and her guest Stacey Curnow, a licensed couples therapist and relationship expert, break down what happens within our nervous systems when we enter conflict. Learn if it is best to address the issue in the moment or wait until later. Find out what soothes your nervous system and how to help your partner soothe theirs. Stacy discusses the importance of making agreements and a plan with your partner beforehand, so you know your options when conflict arises. Share this episode with your partner and talk about it together! 2023-08-2528 minThe Aware MindBrene Brown Gives Advice on Healthy Ways to Feel Our Emotions Such as Anxiety, Insecurity and Disappointment and MoreSend us a textIn this episode, Sarah details Brene Brown's latest book "Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience". In this book Brene highlights 87 emotions, explaining what these emotions truly mean and gives advice on what we can do to experience these emotions in the healthiest way possible. Learn ways to minimize worry and learn techniques for supporting your sense of self-worth. And since it is Brene Brown, there of course is wonderful advice about vulnerability and feelings of shame. Learn how to feel more at peace by leaning into...2023-08-0921 minThe Aware MindTips for Building Your Sense of Self-Worth with Simple Mindfulness Approaches that Really Work!Send us a textIn this episode, Sarah and her guest, Mike Comparetto, unpack what it means to have biases, especially the ones that are self-defeating. Do you know what your core beliefs are? For most people, these beliefs are completely unconscious. However, with mindfulness, you can uncover these beliefs and see how they act as a hurdle to you achieving your goals and becoming your best self. Research shows it takes just a few minutes of mindfulness practice to overcome your cognitive biases that are negatively affecting your confidence and causing stress. Listen and learn many t...2023-07-1530 minThe Aware MindYou Don't Need to Work Harder to Soothe Your Anxiety, You Just Need to Work SmarterSend us a textIn this episode, Sarah and her guest, Dr. Breese Annable, discuss how awareness of our fears can actually calm our anxiety. It sounds counter-intuitive but asking questions about what the deeper fears are driving your concerns and worry, can actually reduce your discomfort. Worry, over-eating, and hyper-planning are unhealthy responses to fear. With mindfulness, you can shift the way you respond to fear and instead engage in more healthy practices. Listen and learn what your core fears might be and start accepting your fear with understanding and compassion. See how this soothes your...2023-06-2129 minThe Aware Mind50th Episode Celebration! Why Self-Compassion and Self-Validation Will Change Your LifeSend us a textIn this episode, Sarah shares how a little self-validation can go a long way when it comes to reducing stress. What if the next time you found yourself in a stressful situation, you paused to validate your stress response? "It's understandable that I am feeling stressed, there is a chance I am going to be late for my meeting." Validating yourself for the uncomfortable emotions you are experiencing is a wonderful way to give yourself compassion and reduce your stress at the same time. It is actually kind of strange how easy this...2023-06-0120 minThe Aware MindFour Reasons Paying Attention to Body Sensations Eases Us through Difficulty, Including Stress, Panic and DepressionSend us a textIn this episode, Sarah and her guest, licensed therapist Mike Comparetto, discuss why simple body awareness exercises help us better process our emotions, gain a better perspective and move us through difficult situations in a healthy way. Our psyche comes up with a million reasons to resist our experience. And we usually follow through on most of them. However, accepting, instead of, resisting our experience is better for us in the long run. Listen to this episode and learn how you can easily use mindfulness to move into acceptance and feel more confident, c...2023-05-2035 minThe Aware MindThe Truth about Negative Self-Talk, Shame and Body Image and How to Move Beyond It AllSend us a textIn this episode, Sarah and her guest, Doctor Breese, discuss what shame feels like and sounds like, especially as relates to negative body image. Learn the differences between negative body image and body dysmorphia and how dieting is often a form of disordered eating. However, with mindfulness, we can wake up to our patterns of thinking and behaviors and lean into our emotional experiences. These mindful abilities are the antidote to body and eating challenges that affect more than half of Americans. Learn specific steps you can take to make changes and feel...2023-05-0532 minThe Aware MindHealing Abandonment and Childhood Trauma with TSD Mindfulness: A True StorySend us a textIn this episode, Sarah's current coaching client and guest, Jasmine, tells her story of healing from childhood trauma with the help of the tools provided by TSD Mindfulness practice and coaching. Jasmine grew up in a home with alcoholism and at a young age learned she needed to ignore her needs in order to "keep the peace" at home. Even as an adult she still struggled to feel and understand her emotions, as well as, know what she needed in relationships. TSD has helped her heal from abandonment, neglect and shame that came f...2023-04-2128 minThe Aware MindHealing Anxiety Caused by Intrusive Thoughts and Worry with MindfulnessSend us a textIn this episode, Sarah and her guest, Brianna Cuthrell, discuss how mindfulness can be used to minimize anxiety caused by anxious thinking. 90% of people have intrusive thoughts but it is rare for people to share their uncomfortable thoughts with others. We often experience shame about the thoughts that our minds create, which causes even more anxiety. Not to mention the anxiety and fight or flight responses the thoughts originally cause. But there are ways to process through this experience, which will leave you calm and confident. Mindfulness is an effective method for addressing...2023-04-0725 minThe Aware MindFawning and People Pleasing Responses During Sexual Assault and Uncomfortable Sexual EncountersSend us a textIn this episode, Sarah and her guest, Sonya Strange, discuss why fawning and people-pleasing is a survival response caused by past trauma. This fawning response can affect every aspect of our relationships including sexual encounters. There is limited information available on the topic of fawning during sex, therefore this is an important episode to listen to and become educated on why fawning can lead to discomfort and shame after sexual assault and other sexual encounters. Please share this episode with your loved ones who have endured sexual trauma. They might gain great insight...2023-03-2433 minThe Aware MindWhy Knowing Your Enneagram Type Leads to Greater Self-Awareness and More Clarity in RelationshipsSend us a textIn this episode, Sarah and her guest, Melanie Haskell, discuss the ways learning about the Enneagram can change your life. The Enneagram is a circle of personality types that identify how people interpret the world and manage their emotions. The Enneagram describes nine personality types and maps each of these types on a nine-pointed diagram which helps to illustrate how the types relate to one another. Learn how the three fields (mental, gut and heart) of TSD Mindfulness line up with the three instinct centers of the Enneagram (head, gut and heart). And...2023-03-1025 minThe Aware MindTrue Stories of Healing Perfectionism with TSD Mindfulness Five-Minute ExercisesSend us a textIn this episode, Sarah and her guests, Ali Sweeney and Marzia Bosi, discuss the ways mindfulness can break down perfectionism into its various parts so you can better manage stress caused by perfectionism. Perfectionism can result in physical symptoms, relationship stress, anxiety and depression. TSD Mindfulness provides tools for healing through perfectionism, including naming your thinking, identifying your patterns of overextension, acknowledging your shame cycles, validating your experience, and giving yourself compassion. Listen and learn where perfectionism comes from and how five minutes a day can help break the cycle.Ali...2023-02-2627 minThe Aware MindMore True Stories of Overcoming Stress, Overwhelm and Negative-Self Talk In Spite of this Crazy World We Live InSend us a textIn this episode, Sarah and her guest, Emelda De Coteau, discuss the ways mindfulness can reduce overwhelm, feelings of shame and disconnection. They talk about the importance of taking a pause instead of simply pushing through every single moment. What are we missing when we do not acknowledge our difficulty and simply power through instead? Emelda shares true stories of three of her mindfulness clients and how she used the tools and exercises of TSD Mindfulness to guide them to calm and peace in spite of their various life challenges.Follow E...2023-02-1036 minThe Aware MindOvercoming Generalized Anxiety Disorder with Mindfulness Mindset and Practice: A True StorySend us a textIn this episode, Sarah and her guest, Heather Liv Melver, discuss the ways mindfulness can reduce, and sometimes even eliminate, experiences of anxiety. Heather shares her personal story of how she learned to accept the realness of what she was feeling in the present moment and trust that life will unfold in a way she can feel good about. Heather was formally diagnosed with Generalized Anxiety Disorder and also had many of the markers of PTSD, due to exposure to bombings and shootings overseas and in the US. Listen and hear how Heather...2023-01-2728 minThe Aware MindThe Latest News From The Aware Mind Podcast: Meet Us Online or In PersonWe wrapped up our Season 1 on December 8th with our 40th episode. We are launching our Season 2 on January 13th. Stayed tuned! You are invited to two Season 2 kickoff events. Please read below for details. To register for our online event, email Sarah at sarah.vallely@tsdmind.orgParty in Asheville: Thursday, January 12 in person, in Asheville, NC at Hi-Wire Brewery in the River Arts District, 284 Lyman St, Asheville, NC 28801 @ 7:00 PM. Come have a beer and celebrate the completion of Season 1 of The Aware Mind and help us launch Season 2. Tee shirts will be available...2022-12-2602 minThe Aware MindWhen Thinking Becomes a Limitation and Emptiness Actually Feels GoodSend us a textIn this episode, Sarah and Jacob talk about the three doorways of liberation in the Buddhist teachings, emptiness, signlessness and aimlessness. Kinda sounds like a wondering fool doesn't it? Could it be that forgetting the details of who you are, giving less meaning to your circumstances and reducing your goal-setting are actually all the things that contribute to happiness? Sarah isn't completely convinced but Jacob does a good job convincing her otherwise. Article about the Doors of Liberation:https://www.lionsroar.com/the-doors-of-liberation-may-2014/ONLINE RETREAT: January 21, 9AM - 2 PM...2022-12-0825 minThe Aware MindAre You Overscheduled, Do You Struggle with Setting Boundaries, or Have a Fear of Failure?Send us a textIn this episode, Sarah and Jacob talk about their personal struggles and triumphs with worthiness. A lack of worthiness can show up in our lives as packed schedules, lack of boundaries with difficult people, a need to be successful, fear of failure or not capable of feeling difficult emotions in a healthy way. Take the "Worthiness Test" with Sarah and Jacob and find out which of these categories you have great worthiness and which you could strengthen your worthiness. This episode is especially helpful for anyone who has experienced childhood trauma. A...2022-12-0229 min
Parenting on the Spectrum#45 - Tame, Soothe, Dwell with Author and Coach Sarah VallelyMindfulness starts with you. Be the model for your children on how to become calm.
Oh and I pronounced her last name wrong. I apologize, Sarah!
Biography
Sarah Vallely, lead instructor/coach and founder of TSD Mindfulness meditation center has been teaching mindfulness and meditation for 20 years in Los Angeles, Atlanta, and Asheville, NC & online. Students from across the globe travel to attend her workshops and retreats and participate online. Sarah Vallely has written four books, including "Sensational Meditation for Children", and "Tame Soothe Dwell". She trains and certifies others to coach and te...2022-11-2029 minThe Aware MindOvercoming the Biggest Challenges Preventing You From Beginning Your Meditation PracticeSend us a textIn this episode, Sarah and Jacob talk about their personal meditation practices and what they have found to best support them to gain benefit from sitting. One of the most important teachings related to meditation focus on how we handle losing focus. When we meditate we periodically lose awareness and concentration and go into a state of daydreaming or unconscious. Sarah and Jacob discuss their points of view on this phenomenon and give some practical tips for addressing this challenge. Use this link to download Sarah's "Ten Tips for Better Concentration" to help y...2022-11-1823 minThe Aware MindMindfulness Vs Mindset: What We Need to Know About Both to Execute Ideas and Avoid BurnoutSend us a textIn this episode, Sarah explains that any idea begins in the mind and then is executed. If this is true, then mindfulness of the workings of your mind and your preset mindsets are key to effectively executing any idea. Sarah and Jacob discuss mindful leadership and how this practice can be used by anyone from a business owner, executive, stay-at-home parent, or employee. Research shows mindful leadership training and coaching supports three major categories: (a) decrease in stress and overcoming burnout, (2) better organization and focus, and (3) improved relationships and how you are perceived...2022-11-1123 minThe Aware MindKristin Neff on Regular Old Self-Compassion and Fierce Self-CompassionSend us a textIn this episode, Sarah and Jacob discuss why we criticize ourselves and why we rather keep this habit instead of being compassionate towards ourselves. Could it be that on a deep level we do not want to give up our self-judgemental thoughts because we believe they are what in fact is keeping us from experiencing something bad in our lives? Sarah and Jacob also cover the many reasons why self-compassion can be just plain uncomfortable to practice. Sarah also shares the work of Kristen Neff, especially her thoughts on whether or not it...2022-10-2823 minThe Aware MindFor Those Moments When You Feel Confused, Split between two Desires and FrustratedSend us a textIn this episode, Sarah and Jacob discuss the ins and outs of internal conflict. Find out what typical internal conflicts look like and healthy ways to address them. Is your internal conflict about opposing needs or trying to be your true self? And is your internal conflict rooted in shame or past trauma? Jacob stresses about getting errands done, finding time for his self-care and spending quality time with his wife. Sarah and Jacob break down Jacob's internal dialogue and uncover what he really needs to find resolution. Please leave us a review...2022-10-2223 minThe Aware MindWhat if Donald Trump Practiced Mindfulness? Yep, We're Going There!Send us a textIn this episode, Sarah and Jacob discuss the possible hypothetical outcomes of Donald Trump learning the practice of mindfulness. Would he lie less? Would he treat women better? Would he still have run for president? How would a mindfulness practice change the thinking of someone like Donald Trump? Sarah also shares some revealing research about people with narcissistic traits practicing mindfulness. The results of these studies might surprise you. They certainly perplexed the researchers who conducted the trials. Please leave us a review if you like this episode!Here is a l...2022-10-1427 minThe Aware MindRelationship Expert Esther Perel's Thoughts on Overcoming Relationship Pitfalls with MindfulnessSend us a textIn this episode, Sarah explains how we can become more mindful and aware of how much space and closeness we need in our romantic relationships and how to gain understanding of how those needs came into being. Sarah shares Esther Perel's views on what it means to have boundaries in a relationship and how to be more mindful when we are making assumptions. Jacob and Sarah discuss how cognitive biases play a role in our relationships and how to become mindful of our biases. Jacob and Sarah both share their personal struggles in t...2022-10-0723 minThe Aware MindHow Mindful Are You: Take the Online Test TodaySend us a textIn this episode, Sarah outlines five categories that make up a well-rounded mindfulness person. How well do you use language to describe your feelings and thoughts? How well do you move into mental neutrality? How well do you observe your physical surroundings? And how well do you pause before you react? Take the Five Facets Mindfulness Questionnaire at this link http://www.awakemind.org/quiz.php , receive your score and find out what your score means by listening to this episode. Jacob is here too sharing his opinion about a 6-year mindfulness study. P...2022-09-3025 minThe Aware MindSurprising Trivia Facts that Will Challenge What You Thought to Be True About BuddhismSend us a textIn this episode, Sarah challenges Jacob's knowledge of Buddhism by testing him with questions most of us don't know the answers to. You might be surprised to learn that reincarnation is not technically associated with Buddhism. And have you ever wondered if the original Buddha was a vegetarian? And have you ever thought about when Buddhist teachers are asked, "Do you believe in God?" how do they respond? And do Buddhist vow to be evangelical and awaken all beings? Find out the answers to these questions and more. Please leave us a review...2022-09-2324 minThe Aware MindPsychedelics Versus Mindfulness: Who Wins For Treating DepressionSend us a textIn this episode, Sarah and Jacob discuss the proven benefits of both psychedelics and mindfulness for treating depression. You have heard a million times that psychedelics rewire your brain but what exactly does that mean? Sarah shares exactly how Ayahuasca affects our neurology and your mental health. Learn the strikingly similar psychological effects mindfulness and psychedelics share. And find out specifically what Mindfulness Based Cognitive Therapy offers those who are struggling with their mental health. Please leave us a review if you like this episode!Important links:The Aware Mind b...2022-09-1622 min
Coaching CallS3 Ep #48 Sarah Vallely: Mindfulness meditationOn today's show, I had the pleasure of speaking with Sarah Vallely, Sarah is the lead instructor/coach and founder of TSD Mindfulness meditation center and has been teaching mindfulness and meditation for 20 years in Los Angeles, Atlanta, and Asheville, NC & online. Students from across the globe travel to attend her workshops and retreats and participate online. Sarah Vallely has written four books, including "Sensational Meditation for Children", and "Tame Soothe Dwell". She trains and certifies others to coach and teach mindfulness as well as works with her own clients. Sarah's clients see noticeable changes when they heal through...2022-09-1552 minThe Aware MindAnger in Relationships: Is There a Cure?Send us a textIn this episode, Sarah and Jacob discuss the evolutionary reasons for anger and the underlying issues anger presents in modern-day relationships. Sarah explains a process called C.A.R.E. which couples can use the deescalate anger and create a safe space to work out conflict. The tool includes Checking in, Awareness, Reflection and Empathy/Validation. Validating each other's primary emotions of feeling misunderstood, let down, unimportant or powerless is key to any couple finding healing and intimacy. Sarah also shares research on mindfulness and reducing anger. Please leave us a review if...2022-09-0227 minThe Aware MindA Review of Jon Kabat Zinn's Master Class on Mindfulness: Four Stars from SarahSend us a textIn this episode, Sarah shares some of the concepts Jon Kabat Zinn details in his Master Class. Even better, Sarah and Jacob provide commentary on his various mindfulness topics, including non-judgment, healing versus curing, and acceptance. Did you know the mindfulness definition of acceptance is not resigning to our experience, it is much more than that. Listen to find out. Also learn why serious athletes turn to mindfulness to improve their performance. And find out why Sarah is a Kardashian fan! Please leave us a review if you like this episode!Im...2022-08-2625 minThe Aware MindListen if You Are Interested in Sarah's Online Mindfulness Retreat September 10Virtual Mindfulness Retreat (for all levels) September 10, 2022 TSDMind.org Easing into Trust and Flow with TSD Mindfulness (Click the link for more information)"Flow Experience" is waking up in the morning and being in trust that your day will unfold magically. Flow experience can be hard to achieve when we are facing challenges, such as finances, physical health issues, or relationship stresses. This retreat is dedicated to guidance and support in maintaining flow even when life gets difficult.Moving into trust and maintaining a flow experience is often challenging. If we are having d...2022-08-2302 minThe Aware MindAcademia's Fears About Mindfulness Breaking Down Capitalism and Creating an Ethically Minded WorkforceSend us a textIn this episode, Sarah offers a variety of arguments against teaching mindfulness in the workplace. Some of these fears include employees having an existential crisis during their workday, or better yet, attaining enlightenment on the job. Jacob and Sarah manage to deliver the academic report between bouts of laughter. But seriously, mindfulness does offer a range of benefits in the workplace. Listen to hear how organizations can retain more employees, avoid absences and reduce stress at work by incorporating mindfulness trainings into their professional development schedules. Please leave us a review if you...2022-08-1921 min