#47 Creating Simple Self Care Routines with Steff Gallante

In this episode I chat with Steff Gallante about:

Routines vs habits
The importance of routines according to Ayurveda
Why self care is especially important for disruptors
Creating routines in uncertain and challenging lives
Starting simple self care practices

Steff's Bio:

Steff Gallante (she/her) is a justice centered mental health and trauma-informed yoga teacher, Ayurveda Yoga Specialist, self-care coach, workshop facilitator, host of the podcast Humaning: The shit we need to talk about, and the owner of Steff Gallante Self-Care. Her mission is to disrupt the status quo of society’s view of self-care, mental health, overall well-being, and most importantly: who gets to feel well. Her work centers on guiding clients who are doing the hard work of pushing against, disrupting, and dismantling oppressive systems in creating a lifestyle of mindful self-care to support their mental, emotional, physical, and energetic health, navigate everyday stress, work through the effects of trauma, alleviate burnout, decrease overwhelm, and promote more ease and joy in their daily lives in a deeply personal and sustainable way.

She empowers her clients through one-on-one and group sessions to uplift their day-to-day well-being and mental health by incorporating yoga, meditation, mindfulness, and Ayurveda self-care practices. Her services provide holistic support so her clients can be more fully resourced and authentically show up in the world to support their community. Steff is a lecturer for Rutgers University's Department of Kinesiology and she facilitates wellness workshops for businesses, organizations, and conferences.

Steff's Links:

Release the Pressure Call When you’re in the height of overwhelm, the depths of burnout, or time-crunched between competing priorities, the first wave of relief will come in softening the tension a bit. We’ll block off 90 minutes for a Zoom call (but don’t worry, we might not need that long) to discuss what you’re experiencing and how you want to feel. I’ll offer clarity and customized support with a few simple shifts you can begin exploring to release the pressure based on your available time and energy.
Free Disruptor's Guide to Self Care
Humaning podcast
Steff's website
Steff on Instagram

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Recent Episodes from Homecoming with Sarah Elaine Nelsen

#52 Yoga Nidra with Rita Jimenez

The Homecoming podcast is sponsored by the Homecoming membership, an online therapeutic yoga membership for people looking to connect with their true self through gentle movement, breath work, stillness, and contemplation. In order to reach as many people as possible, the Homecoming membership is offered at a sliding scale starting at $25/month.

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In this episode I chat with Rita Jimenez about Yoga Nidra. We talk about:

What yoga nidra is and how its different from the yoga many Westerners are accustomed to
Falling asleep vs staying awake in yoga nidra
The goal of yoga nidra
Benefits and impacts of yoga nidra
Programming your mind with a yoga nidra sankalpa (intention)
Rita shares a short yoga nidra practice (don't do while driving!)

Rita's Bio:

Rita Jimenez is passionate about offering yoga nidra and asana in English and Spanish. Her offerings are rooted in both trauma-informed training and her lived experiences. In 2013 she started teaching yoga with two non-profits, first Street Yoga and later with Living Yoga, in Portland, Oregon. In 2020 she received her 300 hour yoga teacher training certification with Bhakti Yoga Movement Center. In 2021 Rita became a Daring to Rest Yoga Nidra Facilitator. During the pandemic she offered free yoga nidra classes online to Latina community health workers, creating a virtual space for her community to connect and heal. Rita now lives in Oaxaca, Mexico, where she paints, writes and hikes with her dog Sorpresa. Learn more about her passion for yoga via her blog

Rita's Links:
Blog
Yoga Nidrea with Rita at the Bhakti Yoga Movement Center (January 22 & 29, 2024)

Book mentioned (and quoted from): Yoga Nidra: The Art of Transformational Sleep

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Sarah's Links:
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Rest & Contemplation FREE Feb 1st class
Sarah's newsletter (receive the FREE Guide to Creating a Yoga Habit)
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Sarah's Feb 1st FREE online Rest & Contemplation class

enJanuary 16, 2024

#51 Dreams & Dreaming with Michelle Cassandra Johnson

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In this episode I chat with Michelle Cassandra Johnson about dreams. Some of the topics we cover include:

How Michelle lost (and recovered) her ability to dream
Ways to remember & connect with dreams
Understanding your dreams begins with being awake to messages in our waking life
Where do our dreams & nightmares come from?
Do you have to be asleep to dream?
Using our dreams for collective freedom & liberation

Michelle's Bio:

Michelle Cassandra Johnson is an author, activist, spiritual teacher and practitioner, racial equity consultant and trainer, and intuitive healer. She approaches her life and work from a place of knowing we are, can, and must heal individually and collectively. Michelle teaches workshops and immersions and leads retreats and transformative experiences nationwide. As a dismantling racism educator, she has worked with large corporations, non-profits, and community groups. Michelle was a Tedx speaker at Wake Forest University in 2019 and has been interviewed on several podcasts in which she explores the premise and foundation of Skill in Action, along with embodied approaches to racial equity work, creating ritual in justice spaces, our divine connection with nature and Spirit, and how we as a culture can heal. Michelle published the first edition of Skill in Action: Radicalizing Your Yoga Practice to Create a Just World in 2017; and the 2nd edition of Skill in Action in November 2021, published by Shambhala Publications. Her second book,Finding Refuge: Heart Work for Healing Collective Grief, was published by Shambhala Publications in 2021. Her third book, We Heal Together: Rituals and Practice for Building Community and Connection, published by Shambhala Publications, explores the deep knowing and truth that we are interconnected; we belong to one another. We Heal Together offers rituals and practices meant to dream us into a new way of being to benefit the highest and fullest good. Her latest book, A Space For Us: A Guide For Leading Black, Indigenous, and People of Color Affinity Groups, was published by Beacon Press in August 2023.

Michelle leads courageously from the heart with compassion and a commitment to address the heartbreak dominant culture causes for many because of the harm it creates. She inspires change that allows people to stand in their humanity and wholeness in a world that fragments most of us.

Michelle's Links:
website Go to Michelle's website to find all of her books, events, and retreats and to sign up for her bimonthly newsletter
2024 Dream Retreat
We Heal Together
Instagram

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Sarah's New Year's Day Class for Adosa

enJanuary 08, 2024

collective liberation

#50 Perfectionism, Potential, Passion & New Year's Resolutions with Emily Pantel

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In this episode I chat with Emily Pantel of Self Over Should. Some of the topics we cover include:

The pressure of "living up to your potential"
Passion vs enjoyment
Astrology in career coaching
The problematic nature of New Year's Resolutions

Emily's Bio:

Emily Pantel (she/her) is the career coach and confidant behind Self Over Should, flipping the script on what it means (and takes) to be successful. She supports fellow recovering overachievers in search of purpose through 1:1 coaching, astrology readings, and group workshops. Her approach is self-first rather than strategy-first, because what “makes sense” isn’t always the same as what *feels right.*
Also a progressive HR leader in global organizations, Emily is on a mission to co-create a workplace cultural shift in which work is an outlet for self-expression rather than where or how to prove oneself.

Emily's Links:
Practical Magic Astrology Readings – Book or gift a Practical Magic Astrology Reading to delve into the unique astrological signature of your career and (work)life, and what it illuminates/reflects about your gifts and sense of purpose. Part reading, part coaching, these sessions are designed to generate actionable insights.

Note to Self newsletter – The monthly Note to Self newsletter is written to help you amplify your inner wisdom + self-trust as you navigate your career journey. Each one is themed according to the current astrological season to streamline and simplify the intentions you set in your (work)life, so that they may ground you, rather than feel like another item on your to-do list.

Mentioned in this episode:
Brené Brown interview with Scott Sonenshein

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Sarah's Links:
Join Homecoming
About Homecoming
New Year's Day class 2024
Find out more about Sarah & who she works with on this podcast episode
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Sarah's New Year's Day Class for Adosa

enDecember 26, 2023

#49b Mindful Drinking & Self Compassion with EB Ferdig (re-release)

Find out more about EB's January 2024 Sober Curious Living series use code HOMECOMING to get a 15% discount on the series

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E.B. Ferdig (she/her) has worked as a yoga therapist in Portland, Oregon for over fourteen years. She quit drinking in 2018 because the costs were outweighing the benefits of alcohol. Since that time, she has embarked on a journey of research, study and group exploration that make her believe that curiosity and compassion are the best place from where to explore habits and behavior change.

She co-founded Unfold, an online yoga studio focused on accessibility, in 2013. She trains yoga teachers and community workers in trauma-informed movement and meditation.

As a Sober Curious Coach, she uses motivational interviewing techniques, yoga and meditation practices, Thai-yoga body work, and Integrated Movement Therapy, depending on the needs and wants of the individual.

Resources mentioned in this episode:
The Naked Mindy by Annie Grace
Athletic Brewing Co.

EB Ferdig's Links:
Yoga Practices for Sober-Curious Living series begins January 2024 use the code HOMECOMING to get 15% discount
Sober Curious Coaching with EB
Unfold Online Studio
Unfold Studio on Instagram
Facebook
LinkedIn

Sarah's Links:
About Homecoming
Join Homecoming
Sarah’s website

Email: sarah@sarahnelsenyoga.com

Sarah's New Year's Day Class for Adosa

enDecember 18, 2023

#49 People Pleasing with Kristen Genzano

In this episode I chat with Kristen Genzano about people pleasing. Some of the topics we cover include:

What is a people pleaser?
The evolutionary role of people pleasing
Are we born people pleasers or socialized to become people pleasers?
The link between people pleasing and burnout
How to become aware of when you are people pleasing
Yoga & meditation as tools for becoming aware of people pleasing
How and why to set boundaries around people pleasing

Kristen's Bio:

I have the privilege and honor of running a small group psychotherapy practice based in Portland, Oregon. Our practice - Kristen Genzano Therapy - is dedicated to holding a compassionate and nonjudgmental place for women to talk through the unique challenges they face in their lives. Before I was a therapist, I worked in the corporate world where I witnessed (and experienced) many of the complicated challenges women face as professionals, as business owners, as mothers, as daughters, as partners, and as friends to one another. It was this experience that prompted me to return to graduate school to become a Therapist. I attended Northwestern University in Evanston, Illinois where I completed advanced training in Mindfulness & Behavior Therapies and specialized in working with survivors of childhood sexual trauma. In addition to my work as a psychotherapist I'm a Mindful Self-Compassion teacher.

Kristen's Links:
North Star Therapy Collective
Instagram
Mindful Self Compassion Course online (begins Feb 9, 2024)
Self Compassion for Entrepreneurs via Fruition Growth Network (Jan 16, 2024)

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enDecember 11, 2023

#48 Creating Simple Rituals for Connection with Sherene Cauley

In this episode I chat with Sherene Cauley about:

What makes something a ritual?
Coffee as a ritual vs a mindful routine
How to start a new ritual
How repetition builds relationship
Benefits of creating a ritual
Rituals and healing
Sherene's grief & gratitude ritual on Instagram

Sherene's Bio:

Sherene Cauley is a Board Certified Health and Wellness Coach, licensed Pagan Clergy, and the founder of The Nurtured Life. She provides wellness coaching services for clients across the country and hosts numerous programs on attuning to our inner and outer realities to build supportive, sustainable lifestyles. Sherene’s writing and programs, such as SOUNDheart and Respecting Organic Boundaries, aim to support us with moral fortitude and emotional integrity to confront the conflicts of our times and cultivate a culture of wellbeing. Sherene combines her knowledge in health coaching, peace studies, and wisdom traditions to offer coaching around barriers to peace, equity, and social justice. Sherene is a Doctoral student working towards her Doctor of Ministry with a focus on social transformation from Untied Theological Seminary, Twin Cities. Sherene is a mother and step-mother of four children ages 27-11. She lives on the coast of Maine with her husband, mother, and several of her children. You can read her full bio here.

Sherene's Links:
Sherene's website
Intentional Traditions Planner
Sherene on Instagram
SOUNDheart membership
Everyday Spirituality Quiz

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FREE Thanksgiving Day gentle yoga with Sarah

enNovember 20, 2023

#47 Creating Simple Self Care Routines with Steff Gallante

In this episode I chat with Steff Gallante about:

Routines vs habits
The importance of routines according to Ayurveda
Why self care is especially important for disruptors
Creating routines in uncertain and challenging lives
Starting simple self care practices

Steff's Bio:

If you enjoyed this episode, you may also like:

enNovember 07, 2023

#46 A Couple of Announcements

Free Class: Thursday, November 23, 10am PT Sign up here
Nourished Nervous System podcast episode with Sarah
Homecoming Membership

nourishing nervous system

enOctober 23, 2023

thanksgiving yoga

yoga for pain and anxiety

#45 Yoga & the Causes of Suffering with Shanna Small

In this episode I chat with Shanna Small about:

Shanna's background and studies in yoga
Obstacles that cause suffering (Kleshas)
Ignorance
Not knowing something vs not knowing your true self
Creating a persona
Attachment & Aversion
Fear of death
"Yoga is taking out the trash"
How to work with the kleshas to decrease your suffering

Shanna's Bio:

Shanna Small is a a yoga educator who speaks to the intersectionality of Yoga and social justice. She has practiced Ashtanga Yoga and studied the Yoga Sutras since 2001. She has studied in Ashtanga in Mysore with Sharath Jois. Shanna studied Sanskrit, the Yoga Sutras and the Hatha Yoga Pradipika with Laksmish in Mysore, India.

She does Vedic studies, including the Gita, w/ Kaya Mindlin.

Shanna’s finds joy in making yoga accessible for all. She studied with Amber Karnes and Dianne Bondy and is Yoga For All certified. She is a contributor for Yoga International, OmStars, and Embodied Philosophy. You can also find her at Sacred Vitality, her own online Yoga platform.

She teaches diversity and inclusivity, Yoga Sutras as well as accessibility trainings and workshops. She is a founding member of Yoga For Recovery Foundation, a non-profit that helps those recovering from addiction, trauma and systemic oppression. Shanna is also certified in the Trauma Conscious Yoga Method by Nityada G.

Shanna's Links:
Shanna's website
Shanna on Instagram
Practices for Community Connection Fundraiser for Yoga for Recovery Foundation (11/11/2023)
Yoga for Recovery Foundation
Yoga for Recovery Foundation on Instagram

Books mentioned:
Yoga Sutras by Swami Satchidananada

If you enjoyed this episode, you may also like:

enOctober 10, 2023

#44 Yoga & Writing with Erin Joosse

In this episode I chat with writer and yoga teacher, Erin Joosse. We chat about:

Fitting a yoga practice into a busy life
Yoga "seasons" and how the focus of yoga practice can change with time
The thread of writing and creativity throughout Erin's life
Practicing presence through writing
Writing vs editing
Erin's suggestions for creating a mindful writing habit
Erin's upcoming online writing course and in person retreat

Erin's Bio:

Erin Joosse has been a student of yoga since the early 90’s and has taught yoga and mindfulness for more than two decades. She founded Source Yoga, a yoga studio in Tacoma, WA in 2005. She is a yoga instructor certified at the 500 Hour Level, and a Certified teacher of Mindfulness Based Stress Reduction (MBSR) through the University of California at San Diego School of Medicine, Mindfulness Based Professional Training Institute. She continues to study, train, and practice, and makes time annually for silent meditation retreats. She is also a devoted writer who practices daily and is working on her first book. Erin teaches yoga, meditation, and creativity as mindful practice. She is passionate about leading retreats, mentoring yoga teachers, and guiding the direction of Source Yoga.

Erin's Links:
Erin's yoga studio website
Erin on instagram
Erin's yoga studio on instagram
Erin's yoga studio on Facebook
Writing Your Way Home: online mindful writing course with Erin
Finding Balance & Steadiness: a contemplative yoga & mindfulness retreat

Books mentioned:
Writing Down the Bones by Natalie Goldberg
The Artist's Way by Julia Cameron

If you enjoyed this episode, you may also like:

Sarah's Links:
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