The holiday season brings a lot of extra to our lives leaving us with less energy and more overwhelm than usual as Highly Sensitive People. Extra stress, extra overwhelm and expectations, extra fun and joy but also extra food and extra sugar. We have enough to manage this time of year as HSPs without literally adding more to our plates. Today we’re talking about mindful eating with a BONUS Mindfulness Practice at the end of the episode! NOTE: To fully experience everything this episode has to of...
Dec 08, 2021•12 min
Sifu Rubia discovered the benefits of Tai Chi and Qi Gong as a way to heal herself. Now she has made it her life’s mission to share and teach these ancient healing practices with others, so we may maintain overall health, rejuvenate our bodies, recapture youthful energy, and most importantly as HSPs, introduce more equanimity and balance into our lives. Enjoy this beautiful conversation about how these ancient practices can bring us more balance, grounding, and healing as Highly Sensitive People...
Dec 01, 2021•56 min
"Enjoy the little things, for one day you may look back and realize they were the big things." Robert Brault Sometimes we can get so wrapped up in all the big things we're experiencing both externally and internally as Highly Sensitive People that we lose sight of the glorious gift of simply being alive. I hope you find this meditation useful. I am eternally grateful that you are here with me on this journey. Tonya ♥
Nov 25, 2021•11 min
On the surface it looks like we’re getting closer to one another— yet so many of us feel lonely during the holiday season. This can be a time of celebration, love, and togetherness but for many of us, it’s simply a time of loneliness and sorrow. According to the Roots of Loneliness Project nearly 50% of Americans feel lonely or left out. There are over 80+ distinct sub-types of loneliness (loneliness during the holidays being just one) meaning that whatever type of loneliness you’re experiencing...
Nov 24, 2021•11 min
It's that time again! The holidays are upon us and so are all of the joys, stresses and overwhelm that come along with them. In this episode we’ll talk about 5 simple ways to manage holiday season stress that you can also use all year round! In this episode we’re talking about the very special kind of stress and struggle that comes with the holiday season. The sights, sounds, smells, the crowds, and all awkward forced fun can leave us more overwhelmed and overstimulated than usual. Resources: SA...
Nov 17, 2021•12 min
Is making decisions tough for you? Do you spend sleepless nights agonizing over what to do? Are you afraid to hurt someone's feelings or are you afraid of the consequences when you’re faced with a tough choice? As HSPs we often have a real fear of making the wrong decision and this can leave us feeling frozen and afraid to move forward spending countless hours agonizing over what to do. This is not only tiring emotionally but physically and spiritually as well. And if we don’t know to look for i...
Nov 10, 2021•13 min
Britta Vercoutter is an HSP entrepreneur who specializes in heart centered marketing and design who helps highly sensitive entrepreneurs grow their business. She creates personalized solutions to help HSPs feel more confident in online spaces. As an HSP Britta has the life experience to support those of us who want to go out on our own but need direction when it comes to setting the all-important boundaries we need to maintain our well-being. Today Britta shares the ups and downs of her journey ...
Nov 03, 2021•52 min
As a highly sensitive person do you ever feel invisible? Or maybe you feel only seen and appreciated for what you can do for others and how you make them feel about themselves, instead of for who you truly are. When we feel overlooked or dismissed on a regular basis it can increase our emotional distress and manifest in unhealthy ways through feelings of sadness, anger, envy and shame, it can affect our sleep, eating habits, and energy levels. Feeling rejected and ignored can lead us down a lone...
Oct 27, 2021•13 min
Welcome to your 5 minute Highly Sensitive body scan meditation practice. In this short practice, we’ll focus on centering and calming ourselves when we only have a few minutes to spare… but sometimes that's all we need to reduce our stress and overwhelm. *** Remember that mediation isn’t always appropriate for everyone. If you experience any discomfort emotionally or physically it is perfectly fine to just stop, and remove yourself from the practice. The whole point is to feel better and peacefu...
Oct 22, 2021•6 min
In this practice, we will explore different sensations in our body through body scan meditation. The purpose of this meditation is to connect to our physical self while noticing any sensations, sensitivities, or stress we're experiencing without judgement. *** Remember that mediation isn’t always appropriate for everyone. If you experience any discomfort emotionally or physically it is perfectly fine to just stop, and remove yourself from the practice. The whole point is to feel better and peace...
Oct 20, 2021•22 min
As HSPs too often we can feel isolated and misunderstood and this can leave us feeling lonely and can affect our self esteem and how we view ourselves and our place in the world. Researchers are beginning to understand more about how yoga benefits our mental health and because we’re highly sensitive we need yoga teachers and other healers to be supportive of our unique needs as Highly Sensitive People. Cindy Beers is an experienced yoga teacher, reiki healer, and author who specializes in the fi...
Oct 13, 2021•50 min
In this episode we’re talking about apologizing- more specifically the habit of OVER apologizing. This may seem like a harmless thing on the surface but if we dig a little deeper we start to see that frequently saying sorry begins to affect our confidence and undermine our authority and when we say it too often it can make the necessary apologies we need to make seem insincere. Many of us can suffer from a lack of confidence and self-esteem because we’re taught that our sensitivity is wrong, tha...
Oct 06, 2021•14 min
I read article about HSPs and happiness and the author stated that HSPs need "permission to get emotional and have a good cry." As Highly Sensitive People we already often feel powerless to process all the emotions, sensations, thoughts and sensibilities that are pulsing through our bodies, hearts and minds day and night. All the while we’re trying to self-regulate all of these things as we navigate the expectations of others and cultural norms that consistently reprimand us when we can’t push a...
Sep 29, 2021•11 min
In this bonus episode I share a story about my recent adventure when I decided to climb a mountain. ♥♥♥ Excerpt: "As my hands rested on the tree a lightness came over me, as if I was being comforted by an old friend, who knew me better than I knew myself. A feeling of being rooted and at home there in that moment, telling me that I was welcome, that I belonged, that I was accepted, that I was loved. There were so many times, I could never count how many now , when it was all too much, the reject...
Sep 28, 2021•15 min
Saying yes to new things can be really scary. But saying no can sometimes hurt us more than help us. Comfort zones aren’t really about comfort at all, they’re about fear of the unknown. Saying yes in a healthy way is about being brave when we want to try something new for ourselves and taking a risk in order to improve our lives in some way. More Info Here: https://linktr.ee/highly.sensitive.healing
Sep 22, 2021•10 min
It can be hard to say NO to someone and even harder to say no when we want to be liked and included. And as HSPs we very often feel overwhelming guilt when saying no to someone so we end up saying yes and we put others needs before our own, even when it's not the best choice for our mental health. Today we’ll chat about 6 reasons to say NO and how to make it just a little bit easier! More Info Here: https://linktr.ee/highly.sensitive.healing
Sep 15, 2021•9 min
Are you afraid of being judged by others? Are you very self-conscious in everyday social situations? Do you go out of your way to avoid meeting new people? In this episode we’re talking about social anxiety which can be a big reason for why we worry about what others think of us. And I’ll share with you a simple tool I use that can give you more social confidence in just a few minutes a day! More Info Here: https://linktr.ee/highly.sensitive.healing
Sep 08, 2021•8 min
As a highly sensitive person if you worry about what others think then this is the episode for you! Everyone wants to be liked, appreciated and loved but positive nurturing relationships can be hard to find as highly sensitive people. Maybe like me, you grew up in a family that couldn’t or wouldn’t support your emotional needs so you have a strong need for reassurance and validation. Or maybe just living life as an HSP you’ve learned to judge yourself too harshly and it's affected your self-este...
Sep 01, 2021•8 min
How can we live more from our authentic Highly Sensitive self? In this episode I share 6 of my favorite daily affirmations that can help us to let go of false comparisons, and allow us to live in truth, trust, abundance, acceptance, gratitude, and self worth. All lasting positive change comes from within. Everything we need is already inside of us, we just have to be open and willing. When we understand this, when we’re ready to let go of comparing our own highly sensitive journeys to others, we...
Aug 25, 2021•7 min
Welcome to your Yoga Nidra meditation practice. This practice takes your attention through intentional body, breath, and emotional awareness with the purpose to guide you into a peaceful nights sleep. Ideally you will practice in bed as you prepare to sleep, but you can also use this meditation during times of high stress. Grab pillows and blankets and find a quiet place to lie down. If this is not comfortable you can also practice sitting up in a cozy seat. Let's get some sleep! Remember that m...
Aug 18, 2021•27 min
This short sequence was created so you can practice in your bed, with the use of pillows to prop yourself up. Some of the poses we’ll do will be slightly different when done on your mattress rather than on the floor. So have a couple of pillows nearby or some extra blankets. **Consult your doctor if you have any preexisting medical conditions, or if you’re pregnant, to check if this practice is suitable for you.** Let's get some sleep! More Info Here: https://linktr.ee/highly.sensitive.healing...
Aug 17, 2021•17 min
Welcome to your 2:1 Breath guided sleep practice. ( Vishama Vritti translated from Sanskrit as "Irregular Way", or "Uneven Movement") This breath is known to bring instant relaxation in mind and body, making it a great practice for bedtime. It involves exhalation twice as long as exhalation as it emphasizes extending exhalation slightly longer than normal. This often underrated practice helps to stabilize our thoughts and relax our nervous system in preparation for sleep and mediation. Let’s get...
Aug 16, 2021•8 min
In part 3 of our 3 part series on sleep its all about Yoga. Its estimated that 33% of the US population have difficulty sleeping. It can be difficult as HSPs to put ourselves first even though we know if we’re not taking care of ourselves first then we won’t be healthy enough be our best for selves. Yoga is especially beneficial for Highly sensitive people like us who sleep lightly, have insomnia, and are oftentimes kept awake by overthinking and the added stresses of living an HSP life. In this...
Aug 11, 2021•26 min
In part 2 of this 3 part series on sleep we’ll talk about simple Get Good Sleep Tips. We know that we need sleep. And yet many of us don’t get enough of it. These are some of my tried and true methods and I share my own unique sleep plan and how you can design it so it works for you! So how do we get more deep and replenishing sleep? Especially during times of high stress when our nervous systems are on high alert? In my own life after suffering from insomnia for decades I’ve found that focusing...
Aug 04, 2021•21 min
As an HSP Do you struggle with insomnia? Do you wake up in the middle of the night and struggle to get back to sleep? What if I told you that the way we’ve been taught to think about sleep may be completely wrong? When I discovered the history of how we used to sleep so many pieces started to fall into place for me as a Highly Sensitive Person! Roughly 62% of adults worldwide report issues with sleep, that they have trouble either falling asleep and staying asleep and that many of the medical pr...
Jul 28, 2021•12 min
Do you struggle with boundaries? Or feel like you have an empty space inside that doesn’t ever quite get filled? Have people told you that you need too much attention or reassurance? Is it easy for you to jump to the worst conclusions about a situation? Do your thoughts start to spiral into a loop of anxiety and overwhelm? For the longest time I minimized what was happening to me telling myself that I must care about everyone else more than they cared about me. But as time went on I started to w...
Jul 21, 2021•19 min
The H.A.L.T. method is one of my favorite self-care tools! H.A.L.T. is an acronym for H ungry A ngry L onely T ired We know as HSPs that when our lives aren’t balanced we struggle and it's usually much harder for us to recover and renew than it is for non HSPs. We’re exhausted from working at jobs that drain us, from relationships that don’t always fulfill us, families that need us, from interactions with people that struggle to understand us. This method is simple to use and has been a huge gam...
Jul 14, 2021•16 min
If your highly sensitive story is anything like mine you were told countless times growing up that you were too sensitive, too emotional, and too intense. I was taught by my family, teachers and many of my peers that there was something wrong with me because I reacted strongly to many of the things that were happening around me and to me. I want to share my story because I know I am not alone in the way our Highly Sensitive experiences shape and influence our lives. I hope that by sharing my jou...
Jul 09, 2021•13 min
Why is high sensitivity and showing emotion seen as a weakness? Being labeled as fragile or unhappy is commonplace for us as HSPs. We worry about what others will think of us and about being misunderstood. But Just because we don’t move at the same emotional speed as everyone else, we’re conditioned to feel ashamed and embarrassed for it. Yes, being highly sensitive can make us feel like we’re on a never ending rollercoaster of high octane emotion and sensory overload, yes it's draining and over...
Jul 07, 2021•12 min
Like any adventure worth taking life as an HSP isn't always an easy one. Our challenges are unique and misunderstood and the sensitive human experience will always be unpredictable, filled with successes and failures, joys and sorrows.
Jul 01, 2021•2 min
