Be Light, Shine Bright
90 episodes - English - Latest episode: about 1 month ago -A podcast by Pokarlla Kiara from Mārama Counselling, about life, counselling, therapy and other things!
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Episodes
A Therapist to Therapist Chat with Developmental Educator Kelly Wiseman
March 20, 2024 09:00 - 26 minutes - 18.3 MBIn this episode Pokarlla chats with special guest and fellow therapist Kelly Wiseman; a Developmental Educator (DE) from Autistic Gem. What is a DE? Who would benefit from seeing one? How does learning about our (and/or our children’s) diagnosis aid us in directing supports? How can our strengths and interests contribute to a feeling of equilibrium. Support the show
What's In Store for 2024
February 18, 2024 04:00 - 15 minutes - 10.6 MBPokarlla discusses upcoming events and offerings from Marama Counselling, Kiara Knowledge and the Be Light, Shine Bright Podcast. Support the show
Kiara Knowledge
June 24, 2023 05:00 - 15 minutes - 10.7 MBPokarlla and Jarni (founders of Marama Counselling and Flourish By Nature) talk about the formation of their collaboration: Kiara Knowledge - the integration of knowledge passed from mother to daughter. Listen to hear about our new offering. Support the show
Alignment & Flow
June 11, 2023 05:00 - 20 minutes - 14.1 MBIn this episode Pokarlla discusses the concepts of Alignment and Flow. What is alignment? What is flow? How can we tell if we are in or out of alignment? What are some things that help you to get into or stay in alignment? Support the show
Entertainment I Enjoy: This Is Us
April 23, 2023 11:00 - 19 minutes - 13.1 MBIn this episode, Pokarlla discusses why she enjoyed recently watching the television show "This Is Us". She talks about things learned from the how, topics and subject matter it covers. Please note that this episode is Pokarlla's opinion and view only and is open to discussion and interpretation. Support the show
Stop Lighting Yourself on Fire
March 20, 2023 13:00 - 22 minutes - 15.4 MBThis episode talks about not setting yourself on fire to keep other people warm. It discusses boundaries, being kind to yourself, recognising "safe people", rest and balancing out negative interactions with positive ones. Support the show
Don't Let Others Define Your Worth
February 18, 2023 11:00 - 17 minutes - 11.9 MBIn this episode Pokarlla discusses self-worth. We choose how we show up. We choose how our energy is put out to the world. Other peoples' thoughts and opinions about us do not matter. Only what we think about ourselves matters. Don't take anything personally. Your worth comes from you. Support the show
Celebrating Your Wins
February 11, 2023 13:00 - 18 minutes - 12.8 MBIn this episode Pokarlla discusses the importance of celebrating your personal wins, and giving yourself the recognition that you deserve. She discusses how celebrating your wins can impact you in a positive way. Pokarlla talks about sharing your success and celebrating your wins with safe people, and how you can learn from your mistakes. Support the show
Having the Courage to Choose Yourself
February 03, 2023 13:00 - 14 minutes - 10.3 MBIn this episode Pokarlla speaks about having the courage to choose yourself, and why this is important. Pokarlla talks about how this may encompass: setting boundaries, teaching others how to treat you, protecting your space and vibrating higher. Support the show
Managing Your Low Battery
January 26, 2023 09:00 - 15 minutes - 10.8 MBIn this episode Pokarlla speaks about how you can manage your "low battery". She talks about how to recognise when you are running on low or empty, and discusses some things that you can do to recharge. Support the show
Getting Clear on Your Personal Values
January 18, 2023 02:00 - 14 minutes - 9.78 MBWhat are values? How can they help me to live a life that feels in alignment with my personal happiness and satisfaction? How can I prioritise my values? Support the show
Confabulation
January 12, 2023 13:00 - 16 minutes - 11.2 MBThis episode discusses confabulation. What is confabulation? How is it different to lying? What can it be associated with? What are some things that can help with confabulation? Support the show
New Year, New Me
January 03, 2023 12:00 - 17 minutes - 12.2 MBWith the new year can come new wishes for ourselves. This episode looks at embracing change, setting goals, making resolutions and acknowledging personal growth. Support the show
Your Feel Good List
September 25, 2022 05:00 - 10 minutes - 7.33 MBThis podcast episode talks about developing a Feel Good List; a list of things that make you feel good. It talks about breaking down your list into categories, and why having such a list may be beneficial. You can find a printable pdf template for a Feel Good List here: https://www.maramacounselling.com/helpful-documents Support the show
The Five Basic Love Languages
September 07, 2022 09:00 - 22 minutes - 15.2 MBIn this podcast episode Pokarlla talks about the importance of knowing how you like to give and receive love; and how knowing about the five basic love languages (coined by Dr Gary Chapman in his 1992 book) can help you to better express love towards yourself and the loved ones in your life. The love languages that Pokarlla talks about in this episode are: Acts of Service, Physical Touch, Gifts, Quality Time and Words of Affirmation. Support the show
Why Smile?
August 23, 2022 08:00 - 21 minutes - 15.1 MBIn this episode Pokarlla discusses the benefits of smiling for our mental health and wellbeing. Suggestions for activities to help increase the likelihood of smiling are spoken about and Pokarlla addresses some of the reasons why you may find it hard to smile. Support the show
Slow Deep Breaths
July 23, 2022 01:00 - 19 minutes - 13.3 MBThis episode looks at slow, deep breaths (diaphragmatic breathing) and how it can aid in relaxation. It talks about the Vagus Nerve and the role it plays in the Parasympathetic Nervous System. Pokarlla walks you through a 5 Breath Exercise. Support the show
Holding Space For Yourself
June 03, 2022 13:00 - 16 minutes - 11.4 MBThis episode looks at some things that may help you to find it easier to hold space for yourself. Support the show
Conceptualizing Self-Harm
May 05, 2022 06:00 - 21 minutes - 14.5 MBWhat are the different way in which we harm ourselves? Self-harm can encompass physical and emotional components. It may involve things like addiction, or living with low self worth or love. We may not be living intentionally or in accordance with our own values and morals. We may also be used to putting others and the needs of others first. Support the show
Conceptualizing Self-Care
April 19, 2022 09:00 - 20 minutes - 14.2 MBThis episode looks at the different ways we can approach self-care, particularly embracing or embodying the following categories: emotional, physical, social, intellectual, spiritual and sensory. Support the show
Conceptualizing Self-Care
April 19, 2022 09:00 - 20 minutes - 14.2 MBThis episode looks at the different ways we can approach self-care, particularly embracing or embodying the following categories: emotional, physical, social, intellectual, spiritual and sensory.
Me Time
April 08, 2022 09:00 - 17 minutes - 12.2 MBWhat is "Me Time"? What might it look like? What feels good to you? What can "Me Time" help with? It sounds a little scary, how can I ease myself into it? How can I prioritise myself? Support the show
Baby Steps
March 17, 2022 05:00 - 17 minutes - 11.8 MBIn this episode Pokarlla talks about "baby steps" and what is meant by that term. It looks at approaching periods of adjustment or transition by taking smaller steps or making slower progress. Support the show
Self Talk
February 19, 2022 07:00 - 16 minutes - 11.7 MBIn this episode, Pokarlla discusses the way in which we speak to ourselves. How can we begin to change negative self talk to positive self talk? Support the show
Transitions and Growth
February 06, 2022 11:00 - 20 minutes - 14.1 MBIn this episode Pokarlla looks at periods of transition and how they can lead to growth. We examine the notion of "comfort zones", pushing through, dissolving blocks, being ok with unknown elements, goal setting and purpose and creating safety. Support the show
Adjustment and Readjustment
January 11, 2022 13:00 - 20 minutes - 14.3 MBThis episode explores some tools and ways of thinking that may help you to adjust and readjust. Support the show
Intention and Goal Setting
January 01, 2022 12:00 - 23 minutes - 16.3 MBWelcome to 2022! With the new year, comes the new year resolutions. Pokarlla talks about some of the different ways you can hone your goal setting process. Support the show
The Holiday Period
December 13, 2021 09:00 - 14 minutes - 9.87 MBIn this episode Pokarlla talks about some of the reasons why this time of year can be stressful. She discusses some things to keep in mind that may help. Support the show
Revenge vs Pettiness
December 03, 2021 11:00 - 14 minutes - 9.97 MBA podcast episode exploring the definition and connotations of words like revenge and pettiness. Do we conceptualise emotions and words the same way as others do? Support the show
Love
November 26, 2021 02:00 - 19 minutes - 13.5 MBWhat is love? Are there different kinds of love? Why is love important? Support the show
Honesty
November 19, 2021 02:00 - 18 minutes - 12.7 MBThis episode explores honesty. What does it mean to be honest? Why is honesty important? How does honesty relate to accountability and authenticity? How can honesty help our relationships and interactions with other individuals? How can we be honest when it might feel hard (or scary)? How does honesty foster feelings of trust and safety? Support the show
Selfishness
November 12, 2021 02:00 - 18 minutes - 12.8 MBWhat does it mean to be selfish? What does selfishness look like? Is selfishness wholly bad? What can I do if selfishness is something that affects me? Support the show
Respect
November 05, 2021 02:00 - 13 minutes - 9.07 MBWhat is respect? What does it encompass? Why is it important? How can we show and display respect? Support the show
Jealousy
October 29, 2021 02:00 - 28 minutes - 19.4 MBThis episode explores jealousy. What is jealousy? What are the different emotions associated with jealousy? What causes jealousy? What does jealousy feel like? How can jealousy affect me? How can we combat or work with jealousy? Support the show
Integrity
October 22, 2021 02:00 - 18 minutes - 12.6 MBWhat is integrity? How does integrity help us? How can we embrace integrity? Support the show
Saying No
October 15, 2021 02:00 - 20 minutes - 14.3 MBThis episode explores the different times when we may need to say no, why we might find this difficult and how to say no. Support the show
Opening Up Communication
October 08, 2021 02:00 - 18 minutes - 12.4 MBOpening up Communication is about being ok with communicating wants and needs, and listening to the wants and needs of others. It is about being vulnerable, having difficult conversations, communicating assertively, setting boundaries, holding space, practising the pause and introspecting on your own role in interactions. Having open communication can help our relationships, increase personal happiness and reduce feelings of guilt, shame or resentment. Support the show
Holding Space
October 01, 2021 02:00 - 21 minutes - 15.1 MBThis episode talks about holding space. What does it mean to hold space? Why is it important? It discusses how holding space allows vulnerability, creates safety, validates others and allows healing and growth. This episode will also talk about how you can hold space for someone else. Support the show
Practising the Pause
September 25, 2021 05:00 - 24 minutes - 16.8 MBIn this episode we talk about what is meant by the term "Practising the Pause". We look at moments and circumstances when you might need to take a pause. I discuss how taking some time out can help you. Pausing can help you to avoid saying something you may regret, it assists you in being the best version of yourself and can reduce stress and anxiety. This episode explores the different ways that you can press pause. Support the show
M.Y.O.B.
September 17, 2021 02:00 - 16 minutes - 11.1 MBMind Your Own Business. In this podcast episode we will talk about staying in your own lane, not taking things personally, taking personal responsibility and accountability, developing yourself and looking for areas of improvement, using your triggers for positive purposes, not minding the opinions of others and brushing yourself off and trying again. Remember we cannot change others, only ourselves. Support the show
Triggers
September 11, 2021 12:00 - 22 minutes - 15.6 MBIn this episode Pokarlla explores triggers. What is a trigger? Why can it be useful to identify them? How can we positively utilise them for our personal growth? What are some of the positive aspects of triggers? How can we respond to the triggers of others? Support the show
Rejection Sensitivity Dysphoria
August 23, 2021 13:00 - 33 minutes - 22.9 MBAn episode about Rejection Sensitivity Dysphoria, something that that may be experienced by individuals living with a neurodivergence like ADHD or ASD. RSD is intense, overwhelming and sometimes debilitating emotional pain that is caused by perceived rejection or criticism. While RSD is a "neurologically hardwired" response, there are a number of things that may help. Support the show
Relationship Green Flags
August 03, 2021 11:00 - 24 minutes - 17.2 MBThis episode covers the green flags you can look out for in your relationships with others. Green flags are aspects of relationships that contribute to your life and you sense of being in positive ways. Aspects covered in this episode include: empathy, accountability, cooperation, safety, respect and boundaries. Support the show
Say What You Mean and Mean What You Say
July 15, 2021 12:00 - 19 minutes - 13.3 MBThis podcast episode is about communication, and the differences between submissive, aggressive and assertive communication. It discusses the importance of integrity, authenticity and honesty, and why communicating in this way can help you to reduce feelings of anxiety or instances of miscommunication.
Say What You Mean and Mean What You Say
July 15, 2021 12:00 - 19 minutes - 13.3 MBThis podcast episode is about communication, and the differences between submissive, aggressive and assertive communication. It discusses the importance of integrity, authenticity and honesty, and why communicating in this way can help you to reduce feelings of anxiety or instances of miscommunication. Support the show
Anniversary Reactions to Trauma
June 26, 2021 11:00 - 20 minutes - 13.8 MBThis episode discusses reactions to trauma that occur on the anniversary that the original trauma occurred. It talks about some of the common reactions and somatic sensations that you may experience during your anniversary reaction and some things you can do that might help. Support the show
Be The Friend You'd Like to Have
June 18, 2021 02:00 - 16 minutes - 11.6 MBThis episode looks at some of the things that make a good friend, and how you can encompass these things to touch and uplift the lives of others. Support the show
Surround Yourself With Those Who Are Good to You and Good For You
June 11, 2021 07:00 - 16 minutes - 11.5 MBThis episode looks at why we should consider the types of people that we surround ourselves with and how they can influence us for better or for worse. Support the show
Be The Person You Needed When You Were Younger
May 24, 2021 11:00 - 23 minutes - 16.2 MBThis episode looks at this phrase and what it means in the sense of being a role model for younger people, but also in giving yourself the things that you may have needed as a child now that you are an adult. Support the show
You Know Who You Are
May 16, 2021 11:00 - 22 minutes - 15.3 MBIn this episode Pokarlla talks about knowing yourself in such a way that the projections of others do not contribute to the way you feel about yourself. You are the one who tells yourself who you are. You are the writer of your personal story; not others. Support the show