What Lights You Up

143. Culty Behavior Part 1: Red Flags

It's no coincidence there are so many documentaries, podcasts, and books focused on cults at this time. While they have existed forever, our ability to connect and share information quickly is new. Rapid communication online supports the exposure of toxic and harmful practices with possible justice...and it also helps the same practices to spread.  Many cult-like ("culty") behaviors can be found in your daily life. It may be in the products you buy, the affiliations you make, the groups yo...

142. Guided Meditation: Relax, Accept, Break Bad Habits, and Learn to Be Happy

Let's take a trip together, shall we? A trip inside....for 30 minutes [and more, if you desire].   **THIS IS A GUIDED MEDITATION. DO NOT LISTEN WHILE DRIVING, WALKING, etc.** Just LISTEN. You deserve to take some time to yourself. So please lay your body down, relax, and listen to my voice for about 30 minutes.    Before you begin, please bring kind and conscious awareness to your intention.  If you have never experienced a guided meditation, here's what you should know about this...

141. Death, Dying, and Advocacy with Maureen Kafkis

“It’s not so much what’s going to happen when we die. It’s about how we are going to live…and what our legacy is going to be while we’re here.”    This episode featuring Maureen Kafkas is a philosophical conversation between friends. Few aspects of life are as certain or as difficult to face as death, yet Maureen’s experiences have ultimately created expansion and growth. Through her professional and personal experiences, she has supported and advocated for the dying while balancing her ...

140. You Worry Too Much

So many humans are filled with unnecessary worry. Worry steals your time and energy. It sends you spinning all the threads of possibility or potential devastation around things that haven’t even happened yet. It is a vibration rooted in fear.  No matter what it is that you may be worried about today, I assure you that there is a better way to approach this emotion when it arises. You may have even created a habit of worrying so you're not even aware it's happening. It’s time to release you...

139. Take Back Your Power

Get ready for some real talk that incorporates the spirit within you. We are all feeling the squeeze and the burden of the times we are living. We may even feel powerless to change anything in our personal lives, much less for the collective.    The good news is that no single person bears responsibility to “fix things” on this planet. We may ask why we are here and what our purpose is when we feel stripped of our power. This episode is going to deliver some guidance for you. Some of it ...

138. Save Yourself

CW: brief reference to gun violence   If you have ever felt your emotions spiraling out of control, this episode is for you. I recently faced a dark night of the soul and am sharing three key approaches that I took to get back on solid ground.   What we often do when faced with deep challenges in life is to try to tamp it down and keep forging ahead with our daily lives. Some of us feel this is our responsibility or even our purpose: to shake it off, move on, and continue to show up wh...

E137 - Shame, Suicide, and Sushi with Charlotte Maya

"It’s okay to have a glitchy conversation. I would rather have a glitchy, imperfect conversation than no conversation at all."  Charlotte's husband and the father of her children didn't give her that option in 2007. He simply opted out of a family outing on a typical Saturday and said he was going to take a nap. Only that's not at all what he did.  That's the opening of her newly released memoir. What unfolds from that point in time is how Charlotte became a single mother navigating her...

137. Shame, Suicide, and Sushi with Charlotte Maya

"It’s okay to have a glitchy conversation. I would rather have a glitchy, imperfect conversation than no conversation at all."  Charlotte's husband and the father of her children didn't give her that option in 2007. He simply opted out of a family outing on a typical Saturday and said he was going to take a nap. Only that's not at all what he did.  That's the opening of her newly released memoir. What unfolds from that point in time is how Charlotte became a single mother navigating her...

136. It's Not Too Late To Celebrate This New Year

I don't know about you, but I'm already primed for a "do over" of welcoming the new year. And I've decided to make it so, because the LUNAR new year is upon us. I am personally grappling with some things, so I giving myself grace and acknowledging that I get to decide what is true about me and I get to decide when, where, an how to celebrate...me. I highly recommend this practice!  View the video version on my YouTube channel. Find all of the ways to connect with me here (including throu...

E136 - It's Not Too Late To Celebrate This New Year

I don't know about you, but I'm already primed for a "do over" of welcoming the new year. And I've decided to make it so, because the LUNAR new year is upon us. I am personally grappling with some things, so I giving myself grace and acknowledging that I get to decide what is true about me and I get to decide when, where, an how to celebrate...me. I highly recommend this practice!  View the video version on my YouTube channel. Find all of the ways to connect with me here (including throu...

135 - Dry January! No One Talks About This Part

More and more Americans seem to be getting on board with the concept of Dry January, which is abstaining from alcohol for the entire month. With drinking solidly ingrained into our culture, that can be difficult for some.  This episode does not go into all of the benefits and tactical approaches (like "mocktails"). While Dry January continues to grow in popularity, there is one thing that is rarely talked about: how your mind and body will respond as the days and weeks ahead unfold. This i...

135. Dry January! No One Talks About This Part

More and more Americans seem to be getting on board with the concept of Dry January, which is abstaining from alcohol for the entire month. With drinking solidly ingrained into our culture, that can be difficult for some.  This episode does not go into all of the benefits and tactical approaches (like "mocktails"). While Dry January continues to grow in popularity, there is one thing that is rarely talked about: how your mind and body will respond as the days and weeks ahead unfold. This i...

E134 - Three Ways to Connect With Your Inner JOY

I am... Let us be here now.  I love being present. We are now here or nowhere. We got this. Let's DO THIS.   Join the What Lights You Up Facebook group to engage with like minds! Other ways to connect with me here. Intro/outro “Feeling Free” by Martin Riopel  

134. Three Ways to Connect With Your Inner JOY

I am... Let us be here now.  I love being present. We are now here or nowhere. We got this. Let's DO THIS.   Join the What Lights You Up Facebook group to engage with like minds! Other ways to connect with me here. Intro/outro “Feeling Free” by Martin Riopel  

133. Navigating Traditions and Self-Care During the Holidays

As we enter the frenzy of the holiday season (holi-daze), I want to offer you some alternatives to the way you have been experiencing this. We are often gathering with extended family and some relationships may be strained. We frequently find ourselves saying yes to everything offered (because what would they think if we said “no”??) only to find ourselves maxed out, stressed out, overwhelmed and waiting for it all to be over.    The offer in this episode is to ask yourself one question ...

E133 - Navigating Traditions and Self-Care During the Holidays

As we enter the frenzy of the holiday season (holi-daze), I want to offer you some alternatives to the way you have been experiencing this. We are often gathering with extended family and some relationships may be strained. We frequently find ourselves saying yes to everything offered (because what would they think if we said “no”??) only to find ourselves maxed out, stressed out, overwhelmed and waiting for it all to be over.    The offer in this episode is to ask yourself one question ...

132. Let Them Hold Opposing Beliefs

It’s that time of year…election time! A “woo hoo” response could be sarcasm or it could be the knowing that sweet relief from campaign ads is right around the corner. Also, some of you do truly enjoy this season (and it shows). In episode 131, I introduced the concept of a “Let Them…” series. What better way to kick it off than with the sticky subject of politics! Don’t skip this one if you think I’m going to lay bare my own beliefs and try to convince you to see things my way. Quite the ...

E132 - Let Them Hold Opposing Beliefs

It’s that time of year…election time! A “woo hoo” response could be sarcasm or it could be the knowing that sweet relief from campaign ads is right around the corner. Also, some of you do truly enjoy this season (and it shows). In episode 131, I introduced the concept of a “Let Them…” series. What better way to kick it off than with the sticky subject of politics! Don’t skip this one if you think I’m going to lay bare my own beliefs and try to convince you to see things my way. Quite the ...

131. Let Them...[Fill in the Blank]

Let them judge you. Let them talk about you. Let them be catty.  Let them…   …because they are going to do it ALL anyway!    I will soon be kicking off a series of “let them” moments that we are all too painfully familiar with.    Sign up links are coming soon. In the meantime, check out this episode and be sure to join the What Lights You Up Facebook Group. This is where we have all of the behind-the-scenes and judgment-free conversations around the topics of this podcast. T...

E131 - Let Them...[Fill in the Blank]

Let them judge you. Let them talk about you. Let them be catty.  Let them…   …because they are going to do it ALL anyway!    I will soon be kicking off a series of “let them” moments that we are all too painfully familiar with.    Sign up links are coming soon. In the meantime, check out this episode and be sure to join the What Lights You Up Facebook Group. This is where we have all of the behind-the-scenes and judgment-free conversations around the topics of this podcast. T...

E130 - When to Throw in the Towel and Call it Quits

In this life, we are often faced with decisions. In fact, we make them all day, every day. Yet there are times when those decisions are very heavy and life-changing. How do you know when to call it quits? This is a very personal and individual approach. Few in your life will tell you this. I am willing to do that. To be clear, not make the decision FOR you or even guide you toward what I think might be “right” for you. Only you can know this. May this episode support you when you need it.  ...

130. When to Throw in the Towel and Call it Quits

In this life, we are often faced with decisions. In fact, we make them all day, every day. Yet there are times when those decisions are very heavy and life-changing. How do you know when to call it quits? This is a very personal and individual approach. Few in your life will tell you this. I am willing to do that. To be clear, not make the decision FOR you or even guide you toward what I think might be “right” for you. Only you can know this. May this episode support you when you need it.  ...

E129 - When Someone Triggers You, Look In The Mirror

Society has been telling us for years now that we should be aware of what may trigger others and plan accordingly. That may work with friends and family, but how does this play out in an online space, for example? Are we to take full responsibility for the reactions of others that we don’t even know or may never meet? Some do believe this, but that’s not how I roll. Our triggers are internal signals that something within us needs to be explored and hopefully resolved. They are as unique and ...

129. When Someone Triggers You, Look In The Mirror

Society has been telling us for years now that we should be aware of what may trigger others and plan accordingly. That may work with friends and family, but how does this play out in an online space, for example? Are we to take full responsibility for the reactions of others that we don’t even know or may never meet? Some do believe this, but that’s not how I roll. Our triggers are internal signals that something within us needs to be explored and hopefully resolved. They are as unique and ...

128. Do You Have An Unquenchable Thirst for Validation?

Let us take a moment today to not only acknowledge the mundane parts of life or those things that might send your emotions into a frenzy; let us also notice that WHEN things arise in our lives that aren’t playing out according to your plan, how do you react? Do you lash out or do you feel more grounded in certainty? Will you try to promote your worthiness and value (a solid default trauma response) or will you stay grounded and calm in the face of the storm? In this episode, I will share h...

E128 - Do You Have An Unquenchable Thirst for Validation?

Let us take a moment today to not only acknowledge the mundane parts of life or those things that might send your emotions into a frenzy; let us also notice that WHEN things arise in our lives that aren’t playing out according to your plan, how do you react? Do you lash out or do you feel more grounded in certainty? Will you try to promote your worthiness and value (a solid default trauma response) or will you stay grounded and calm in the face of the storm? In this episode, I will share h...

127. Estrangement and Rejection

If you have ever been cut off or rejected by a family member, this one’s for you! I see you. Perhaps no one in your life has shared with you that you are more powerful than you know. Perhaps others have held you back from what you really wanted to do because they were bitter or fearful. This is your opportunity to break the cycle, and it’s why I’m here. It’s not too late to step into who you were really meant to be. We don’t have to parrot our parents and our grandparents. In fact, it’s bett...

E127 - Estrangement and Rejection

If you have ever been cut off or rejected by a family member, this one’s for you! I see you. Perhaps no one in your life has shared with you that you are more powerful than you know. Perhaps others have held you back from what you really wanted to do because they were bitter or fearful. This is your opportunity to break the cycle, and it’s why I’m here. It’s not too late to step into who you were really meant to be. We don’t have to parrot our parents and our grandparents. In fact, it’s bett...

E126 - Love Me, Hate Me - Either Way, I'm In Your Head

#TBT from December 2020: Have you ever found out that people are talking about you? Of course, you have! It’s what people do to entertain themselves and we have surely been doing it since the dawn of time. This really only becomes a problem when you allow yourself to create a story about you around their talk. Still, we will bend over backwards to try to prevent it from happening. To try to control the perceptions and the narrative. Stop it. You’re going to lose that battle every time. ...

126. Love Me, Hate Me - Either Way, I'm In Your Head

#TBT from December 2020: Have you ever found out that people are talking about you? Of course, you have! It’s what people do to entertain themselves and we have surely been doing it since the dawn of time. This really only becomes a problem when you allow yourself to create a story about you around their talk. Still, we will bend over backwards to try to prevent it from happening. To try to control the perceptions and the narrative. Stop it. You’re going to lose that battle every time. ...

125. Evolving Beyond Who You Used To Be

Can you identify the ways that you have already evolved in your life aside from your appearance? Sometimes, it’s not easy to pinpoint when it comes to the things that we can’t see. We may now do things differently than we did when we were much younger. We may have evolved the way that we think and how we perceive others, which is in line with the purpose of this podcast (congrats, you’re in the right place!).     There are so many ways that we shift and change. From the childhood likes/d...

E125 - Evolving Beyond Who You Used To Be

Can you identify the ways that you have already evolved in your life aside from your appearance? Sometimes, it’s not easy to pinpoint when it comes to the things that we can’t see. We may now do things differently than we did when we were much younger. We may have evolved the way that we think and how we perceive others, which is in line with the purpose of this podcast (congrats, you’re in the right place!).     There are so many ways that we shift and change. From the childhood likes/d...

124. "Thirteen Lives" and the Resilience of the Human Spirit

Join me for Sunny’s version of a film study as I share my recent viewing of the movie, “Thirteen Lives” and making connections with humanity throughout the telling of that story. The film follows the true story of the harrowing rescue of twelve boys and their soccer coach from a complex and intricate cave system in Thailand. This was a worldwide news event in 2018, so if you don’t want spoilers, check in with the Internet beforehand. 😉 I am going to share the connections that I made with t...

E124 - "Thirteen Lives" and the Resilience of the Human Spirit

Join me for Sunny’s version of a film study as I share my recent viewing of the movie, “Thirteen Lives” and making connections with humanity throughout the telling of that story. The film follows the true story of the harrowing rescue of twelve boys and their soccer coach from a complex and intricate cave system in Thailand. This was a worldwide news event in 2018, so if you don’t want spoilers, check in with the Internet beforehand. 😉 I am going to share the connections that I made with t...

123. Repeat After Me: I Am A Big Deal

Mastered the art of avoiding conflict? Does the thought of confrontation make you super uncomfortable? Often, we’ll only speak our truth out loud if we have a high degree of certainty that it’s going to work out in our favor. We don’t want to feel bad, nor be responsible for someone else feeling bad. Yet when we start to allow ourselves to recognize that we are actually big deals as human beings, it becomes easier to navigate this life. It becomes clearer to see where your power truly lies. ...

E123 - Repeat After Me: I Am A Big Deal

Mastered the art of avoiding conflict? Does the thought of confrontation make you super uncomfortable? Often, we’ll only speak our truth out loud if we have a high degree of certainty that it’s going to work out in our favor. We don’t want to feel bad, nor be responsible for someone else feeling bad. Yet when we start to allow ourselves to recognize that we are actually big deals as human beings, it becomes easier to navigate this life. It becomes clearer to see where your power truly lies. ...

E122 - Coming Into Awareness: An Energetic Exchange with Meg Lamm

122. Coming Into Awareness: An Energetic Exchange with Meg Lamm

121. When Did The World Tell You To Tone It Down?

This is a rhetorical question as most of us don’t have a single moment. The toning down has been more of a slow burn over a lifetime thus far. It comes at us from all angles. When we are children, we don’t even notice it. As adults, we may catch ourselves and wonder why we aren’t being real at times. We may not see it at all, because it hasn’t been explored. We are all in different places of our journeys. I want to encourage all of us to bring our inquisitive inner child to the table more of...

E121 - When Did The World Tell You To Tone It Down?

This is a rhetorical question as most of us don’t have a single moment. The toning down has been more of a slow burn over a lifetime thus far. It comes at us from all angles. When we are children, we don’t even notice it. As adults, we may catch ourselves and wonder why we aren’t being real at times. We may not see it at all, because it hasn’t been explored. We are all in different places of our journeys. I want to encourage all of us to bring our inquisitive inner child to the table more of...

E120 - Your Choice: Force or Freedom

You may recognize the force with which some things have been taught. Can you see the ways in which you may be doing the same to others? Whether or not we take action or say words, we are still creating that tension internally. This is an introduction to a theme that is certain to be included in future episodes and events. Let’s get familiar with where we’ve been, where we are now, and a taste of where we’re going. The choice is yours. I am available for 1:1 coaching! Schedule a free conver...

120. Your Choice: Force or Freedom

You may recognize the force with which some things have been taught. Can you see the ways in which you may be doing the same to others? Whether or not we take action or say words, we are still creating that tension internally. This is an introduction to a theme that is certain to be included in future episodes and events. Let’s get familiar with where we’ve been, where we are now, and a taste of where we’re going. The choice is yours. I am available for 1:1 coaching! Schedule a free conver...

E119 - Deconditioning the BS from Childhood

One of the most valuable gifts we can receive is the awareness of the conditioning that runs deep within us. Many of us don’t even recognize where our behaviors are coming from, much less consider exploring them. In this episode, I will provide real-world examples of how conditioning is often overlooked yet very impactful. Our conditioning helps to shape our very identities over time. There are three simple steps we can take with the things we can readily see with options for those that are ...

119. Deconditioning the BS from Childhood

One of the most valuable gifts we can receive is the awareness of the conditioning that runs deep within us. Many of us don’t even recognize where our behaviors are coming from, much less consider exploring them. In this episode, I will provide real-world examples of how conditioning is often overlooked yet very impactful. Our conditioning helps to shape our very identities over time. There are three simple steps we can take with the things we can readily see with options for those that are ...

118. Too Much And Never Enough

We have all heard that we are one or the other. Some of us hear it with frequency 😉. It is fascinating to witness how we will adjust or tailor responses to our audience. We are always acting in our personal movie. What if we decided to drop the role playing and simply be ourselves? It can be wild to think of and simply consider what that would even look like. In this episode, I will share three scenarios of how I and others are navigating our roles. May you be inspired to create a shift in y...

E118 - Too Much And Never Enough

We have all heard that we are one or the other. Some of us hear it with frequency 😉. It is fascinating to witness how we will adjust or tailor responses to our audience. We are always acting in our personal movie. What if we decided to drop the role playing and simply be ourselves? It can be wild to think of and simply consider what that would even look like. In this episode, I will share three scenarios of how I and others are navigating our roles. May you be inspired to create a shift in y...

117. Breaking the Cycle of Destructive Family Relationships

Your family of origin will definitely teach you some life lessons, and they may not have always been pleasant. While you may think you have moved on, forgiven, and healed, there could be ways in which you show up in your daily life that carry forward the cycle. Whether you are navigating fractured family relationships or simply exploring your part in breaking this cycle, this episode is here to support you on your journey. (CW: corporal punishment, molestation, incest)   If you would like ...

E117 - Breaking the Cycle of Destructive Family Relationships

Your family of origin will definitely teach you some life lessons, and they may not have always been pleasant. While you may think you have moved on, forgiven, and healed, there could be ways in which you show up in your daily life that carry forward the cycle. Whether you are navigating fractured family relationships or simply exploring your part in breaking this cycle, this episode is here to support you on your journey. (CW: corporal punishment, molestation, incest)   If you would like ...

E116 - The Power of Magic for Deeper Connections with Others

This episode is simply magical! During a recent retreat, I experienced such deep connections with everyone I encountered, I returned LIT UP! I was also inspired to consider and share how to keep these high vibes going in “real life.” There are three ways that you can enhance your experiences, your relationships, your expectations of yourself and others to get to the essence of who you really are. Because when you find that power within, you view the world and everyone in an entirely new li...

116. The Power of Magic for Deeper Connections with Others

This episode is simply magical! During a recent retreat, I experienced such deep connections with everyone I encountered, I returned LIT UP! I was also inspired to consider and share how to keep these high vibes going in “real life.” There are three ways that you can enhance your experiences, your relationships, your expectations of yourself and others to get to the essence of who you really are. Because when you find that power within, you view the world and everyone in an entirely new li...