The Mindful Living

Transforming Self-Talk: From Disempowerment to Empowerment with Harriet Bratt

Episode Summary:
In this episode of The Mindful Living Podcast, host Sana sits down with Harriet Bratt to explore the profound impact of self-talk on our lives. Harriet shares her personal journey of shifting from negative self-talk to empowering affirmations, starting from her challenging experiences as a care home manager. Together, they discuss the importance of self-awareness, self-compassion, and choosing perspectives that foster emotional well-being. Harriet provides actionable advice for transforming internal dialogue and managing stress through empowering self-talk and visualization techniques. The episode concludes with a special gift from Harriet: a free recorded visualization for listeners to deepen their journey of self-discovery.
About the Guest:
Harriet Bratt is a self-development advocate who discovered the power of positive self-talk through her personal growth journey in network marketing. She is passionate about helping others transform disempowering inner dialogue into supportive and affirming self-talk. Harriet uses her experiences to inspire and guide individuals toward self-awareness, resilience, and mindful living. Listen Now: Dive into this enriching conversation to learn how to transform your self-talk and manage stress with practical, actionable steps. Free Gift: Access Harriet's recorded visualization by connecting with Harrier on Instagram. Follow Us: Tag @MindfulLivingPodcast and @HarrietBratt on Instagram to share your thoughts and favorite takeaways from the episode.
Key Takeaways:
The Power of Self-Talk
Self-talk shapes our decisions, emotions, and future. Transforming negative internal dialogue is a gradual yet rewarding process.
Self-Compassion is Key
Speak to yourself with kindness and patience, as you would to a close friend. Be mindful of the tone and language you use when addressing yourself.
Balancing Positivity and Authenticity
Positive affirmations should resonate and feel authentic. Avoid forced optimism and instead, embrace emotions as they arise.
Perspective Matters
Stress and anxiety can often be mitigated by reframing situations. For example, focus on the beauty of the moment instead of the inconveniences like traffic.
Actionable Steps for Better Self-Talk
Pause, take a breath, and consciously choose to focus on empowering narratives rather than disempowering ones.
Free Resource
Harriet offers a recorded visualization to help listeners practice self-awareness and positive affirmation techniques.

Releasing Emotions, Embracing Pleasure: Jayna Swan’s 5M Formula for Emotional Regulation and Sexual Health

Episode Summary:
In this enlightening episode, Sana sits down with Jayna Swan—speaker, creator, and coach—to explore her transformative journey from pain to empowerment. Jayna shares her personal story of overcoming recurring health challenges, healing through emotional release, and crafting the 5M Formula: Movement, Meditation, Mindfulness, Manifestation, and Sexual Health. Together, they discuss the societal barriers to emotional regulation, the often-overlooked connection between sexual health and emotional well-being, and practical ways to integrate these principles into daily life for lasting inner peace.
About the Guest:
Jayna Swan is the founder of H.E.R. Embodiment and host of A Millennial’s Guide to Healthy Emotional Regulation in Life and Business. With over a decade of personal and professional experience, Jayna specializes in helping individuals release stuck emotions and reconnect with themselves. Her groundbreaking 5M Formula empowers people to transform their lives by blending practical and mindful approaches to emotional regulation and wellness. Through her work, Jayna aims to help others navigate life’s toughest challenges with resilience and authenticity. Listeners can connect with Jayna on Instagram, listen to her podcast and are encouraged to download her app - H.E.R.
Key Takeaways:
The Power of Releasing Stuck Emotions:
Jayna overcame recurring health issues by addressing and releasing suppressed emotions tied to shame and guilt.
Emotional regulation involves allowing yourself to feel emotions fully, instead of bottling them up.
The 5M Formula:
A holistic framework that integrates Movement, Meditation, Mindfulness, Manifestation, and Sexual Health to create inner peace and well-being.
Practicing these daily helps build resilience and clarity in life and business.
Sexual Health and Emotional Wellness:
Sexual shame and guilt are common barriers to emotional and physical health.
By addressing these, individuals can experience deeper self-connection and improvements in relationships, parenting, and professional life.
Practical Emotional Regulation in a Fast-Paced World:
Scheduling 5 minutes a day for journaling or meditation can save hours of stress and decision fatigue later.
Mindfulness and manifestation are more effective when paired with action-oriented practices like movement and self-awareness.
Energy in Motion:
Emotions are energy in motion, and unprocessed emotions can linger and manifest as physical symptoms.
Healing requires a combination of awareness, forgiveness, and intentional actions.
This episode is a must-listen for anyone looking to cultivate emotional resilience, embrace their authentic selves, and transform their challenges into opportunities for growth.

Humor, Authenticity, and the Art of Storytelling in Mental Health with Izzy Baker

Episode Summary:
In this episode of The Mindful Living, Sana sits down with Izzy Baker, host of PSA: The Mental Health Podcast and a professional ghostwriter, to discuss the intersection of mental health, storytelling, and authenticity. Izzy shares how he blends humor with serious discussions to make mental health topics more relatable and engaging, drawing inspiration from personal experiences, pop culture, and teaching. The conversation explores the power of storytelling in healing, the importance of valuing personal narratives, and how authenticity fosters deeper connections. Izzy also opens up about his work as a ghostwriter and offers valuable advice for millennials seeking mental wellness.
About the Guest:
Izzy Baker is the host of PSA: The Mental Health Podcast, known for its innovative approach to discussing mental health with a blend of humor and honesty. A teacher-turned-podcaster and ghostwriter, Izzy brings authenticity and creativity to every project. He has written for various platforms, including books, articles, and social media, showcasing his versatility as a writer. Izzy’s mission is to spark meaningful conversations about mental health while emphasizing the value of storytelling and self-awareness. Learn more about Izzy’s podcast and ghostwriting services by connecting with him via email at ⁠theprodigyperspective@gmail.com⁠. Follow Izzy on social media - Instagram , TikTok : @_izzybakeoven and YouTube for more insights on mental health and storytelling. Reflect on your own mental health journey and consider the power of sharing your story.
Key Takeaways:
Blending Humor and Mental Health:
Humor can make heavy topics more accessible and engaging.
Balancing humor with sensitivity is crucial when addressing mental health issues.
The Power of Storytelling:
Sharing personal narratives is a powerful tool for healing and connection.
Recognize the financial and emotional value of your story.
Mental Health vs. Mental Illness:
Everyone has mental health, but not everyone experiences mental illness.
Self-awareness and accountability are key to improving mental well-being.
Authenticity and Vulnerability:
Authenticity fosters deeper connections with audiences and clients.
Vulnerability, when shared thoughtfully, can inspire and empower others.
Advice for Millennials Seeking Wellness:
Cultivate a relationship with God or a higher power.
Build supportive communities and surround yourself with positive influences.
Ghostwriting Insights:
Ghostwriting is not inauthentic if based on the subject’s genuine experiences and insights.
Skilled ghostwriters bring clarity and creativity to their clients' stories.

From Science to Spirit: Brent Phillips on Healing, Awakening, and Transformation

Episode Summary:
In this episode of The Mindful Living Podcast, host Sana sits down with Brent Phillips, a former engineer whose personal struggles with chronic pain and betrayal led him to discover the transformative world of energy healing. Brent shares how his miraculous recovery from a debilitating injury sparked a shift from a science-focused career to becoming a two-time Amazon #1 bestselling author, teacher, and energy healer. He introduces his revolutionary technique, Movement Feedback Holography, which helps people clear subconscious blocks, heal traumas, and reconnect with their true selves. Brent’s story is one of resilience, spiritual awakening, and helping others transform their lives by integrating science and spirit.
About the Guest:
Brent Phillips is an engineer-turned-energy healer, bestselling author, and founder of Awakening Dynamics. After a severe physical injury and personal betrayal derailed his life, Brent turned to alternative healing methods, ultimately experiencing a miraculous recovery. This life-changing event set him on a path to master energy healing over 15 years. Brent’s work integrates cutting-edge techniques, like Movement Feedback Holography, to help individuals heal, grow, and succeed. Through his books and programs, Brent has inspired thousands to shift their subconscious code and awaken to their full potential.
Listeners can connect with Brent and explore his free 15-minute discovery call at awakeningdynamics.com.
Key Takeaways:
The Power of Subconscious Healing
Movement Feedback Holography
From Science to Spirit
Resilience Through Adversity
Practical Healing Offers
Awakening for Holistic Growth

Rewiring the Mind: Neuroplasticity and Transforming Self-Limiting Behaviors with Dale Kershner

Episode Summary:
In this episode of The Mindful Living Podcast, host Sana welcomes Dale Kershner, a coach and advocate for the transformative power of neuroplasticity. Together, they explore how neuroplasticity enables individuals to reprogram their brains, modify self-limiting behaviors, and embrace emotional growth. Dale shares his unique method of behavior modification—creating space in the brain to replace old habits with positive behaviors—and illustrates its effectiveness through compelling client success stories.
Dale also recounts his personal journey of overcoming a life-threatening illness, describing it as a "second birth" made possible by harnessing neuroplasticity for recovery. The conversation offers actionable insights for those seeking to embrace presence, let go of past regrets, and create intentional change in their lives.
Listeners are encouraged to connect with Dale via his website or LinkedIn for resources on neuroplasticity and behavioral transformation.
About the Guest:
Dale Kershner is a coach specializing in behavioral transformation through neuroplasticity. His innovative approach helps individuals replace negative patterns with positive behaviors, fostering personal growth and emotional balance. Dale’s journey of overcoming a life-threatening illness profoundly shaped his work, inspiring him to empower others to take control of their mental and emotional well-being. With a rich background of life experiences and a dedication to helping others, Dale offers a compassionate and effective framework for change. Listeners can visit dalekershner.com and also check on LinkedIn
Key Takeaways:
Understanding Neuroplasticity
Neuroplasticity allows the brain to physically reprogram itself, providing a foundation for behavioral and emotional change.
By interrupting old patterns and focusing on deep, cleansing breaths, individuals can start creating new pathways in their brains.
Behavior Modification Tools
Dale’s method involves creating an "empty space" in the brain to replace undesirable habits with positive emotions or actions.
Breaking behaviors into manageable steps is crucial for sustainable transformation.
Presence Over Past and Future
Being present in the moment is essential for personal growth and overcoming self-limiting behaviors.
Letting go of regrets or fears frees up mental space for constructive change.
Success Story: Overcoming Compulsive Habits
Dale shared a client’s journey of overcoming compulsive investment checking, resulting in improved relationships and personal growth.
Gradual habit interruption and replacement led to a balanced and fulfilling life.
Transformative Life Lessons
Dale’s near-death experience highlighted the power of neuroplasticity in healing and personal transformation.
His compassionate approach, including giving second chances to others, underscores the importance of understanding and support in fostering growth.
Listeners are inspired to harness the power of neuroplasticity to reframe their behaviors and embrace a more mindful and intentional life.

Mindset, Resilience, and the Power of Habit: A Journey to Mindful Living with Charissa Halonen

Episode Summary:
In this inspiring episode, Sana is joined by Charissa Halonen, a wellness advocate and mindset coach, to explore the transformative power of a positive mindset and disciplined habits. Together, they discuss the vital role of nutrition, protein intake, and mindful fitness in achieving overall well-being. Charissa shares her personal journey of overcoming emotional eating, weight struggles, and a traumatic brain injury, emphasizing the importance of self-care, resilience, and habit tracking in creating lasting change. Listeners will gain practical tips on building momentum with small steps, aligning mental and physical health, and prioritizing self-worth.
Charissa also offers a free habit tracker to help listeners take charge of their wellness journey, available by reaching out to her on Instagram.
About the Guest:
Charissa Halonen is a mindset coach and wellness advocate passionate about empowering individuals to transform their lives through self-discipline and mindfulness. After overcoming significant personal challenges, including struggles with emotional eating and recovering from a brain injury, Charissa has dedicated her life to inspiring others. She emphasizes the importance of balancing mental and physical health, fostering resilience, and using simple yet impactful tools like habit tracking to achieve long-term goals.
Connect with Charissa:
Instagram: ⁠@the.relentless.couple⁠
DM her with “mindful living” to receive a free habit tracker.
Take the first step in your mindful living journey by downloading Charissa’s habit tracker and start prioritising your self-care and health today!
Key Takeaways:
The Power of Mindset:
A positive mindset, combined with discipline, is essential for overcoming life's challenges.
Self-reflection and understanding your mindset are crucial for sustainable change.
Nutrition and Protein Intake:
Protein is fundamental for hormones, muscles, and brain function.
Simple protein-based snacks can reduce cravings for unhealthy foods.
Self-Care is Essential:
Prioritize self-care, even in small ways like a 10-minute walk.
Mindful planning can help working mothers and caregivers find time for themselves.
Mental and Physical Health Connection:
Physical health improvements can transform mental well-being and boost confidence.
Small, consistent actions lead to significant long-term results.
Resilience Through Habit Tracking:
Habit tracking helps build momentum and maintain consistency.
Use tools like Charissa’s free habit tracker to stay accountable and focused.

Navigating Business in Saudi Arabia: Opportunities, Challenges, and Cultural Nuances with Mohammad Bahareth

Episode Summary:
In this episode of Mindful Living, host Sana engages in a thought-provoking conversation with Mohammad Bahareth, a visionary business leader and cultural advocate, about the evolving opportunities and challenges of doing business in Saudi Arabia. Mohammad sheds light on the nation's rapid legal transformations, its vibrant SME ecosystem, and the exciting potential in sectors like space technology and e-commerce. The discussion emphasizes the importance of understanding Saudi Arabia's rich cultural nuances and fostering collaborations with nations like India. Together, they explore innovation through the fusion of technology and cultural heritage and outline actionable insights for entrepreneurs aiming to thrive in Saudi Arabia’s dynamic market.
About the Guest:
Mohammad Bahareth is a pioneering entrepreneur and the founder of the Balance Institute. With a deep understanding of Saudi Arabia’s business landscape and cultural intricacies, Mohammad is passionate about empowering businesses and fostering cross-cultural collaborations. His innovative ideas, such as drone motherships for space maintenance and combining heritage with technology, showcase his forward-thinking approach. As a cultural ambassador, Mohammad is dedicated to bridging gaps between Saudi Arabia and global markets, particularly India. Connect with Mohammad Bahareth to discuss potential collaborations and innovative ideas by visiting his ⁠website⁠. Stay tuned for his book, "50 Things to Do or Not to Do in Saudi Arabia," and explore new business horizons with a focus on cultural respect and innovation.
Key Takeaways:
Understanding Saudi Arabia’s Legal Landscape
The nation's laws are rapidly adapting to international standards, with streamlined digital processes for permits and certifications.
Businesses must navigate sector-specific regulations with support from legal experts or consultants.
Cultural Sensitivity in Business
Success in Saudi Arabia requires understanding and respecting local customs, such as dining etiquette and social norms.
Mohammad’s upcoming book, "50 Things to Do or Not to Do in Saudi Arabia," aims to help foreigners navigate these nuances.
Saudi Vision 2030 and Sectoral Growth
Sectors like space technology, e-commerce, and green hydrogen are thriving under Saudi Vision 2030.
The country is positioning itself as a hub for innovation, with new opportunities in mining, pharmaceuticals, and photonics.
Empowering SMEs
To reduce the high failure rate of small businesses, mentorship, legal guidance, and adaptability are key.
Digitization and government incentives are enabling SMEs to thrive.
Innovative Space Tech Solutions
Mohammad’s concept of drone motherships for space cleanup and asteroid mining highlights Saudi Arabia’s potential in space innovation.
Strengthening Saudi-India Collaborations
Cultural and economic exchanges can foster mutual growth.
A proposed business networking event in Bangalore could unite Saudi investors and Indian entrepreneurs.
Fusion of Technology and Cultural Heritage
Integrating heritage with technology, especially in fashion, can revitalize traditional businesses and expand market reach.
Building Bridges Through Meaningful Connections
Effective partnerships require understanding and adapting to cultural and regulatory complexities, paving the way for deeper collaborations.

Redefining Balance: Overcoming Burnout for High-Achieving Women with Jo Stone

Episode Summary:
In this empowering episode of The Mindful Living Podcast, host Sana sits down with Jo Stone, founder of the Balance Institute, to explore the unique challenges high-achieving women face when it comes to burnout and balance. Joe shares her personal story of rising to become Asia Pacific's youngest CMO, only to find herself unfulfilled and on the brink of burnout. Together, they discuss the toxic effects of perfectionism, societal pressures to "have it all," and self-sabotaging behaviors like people-pleasing and procrastination. Jo introduces practical tools and strategies, including the RESET method, for regulating the nervous system, redefining success, and creating sustainable energy management. This episode is a must-listen for women seeking to reclaim their lives from burnout and find fulfillment on their own terms.
About the Guest:
Jo Stone is the founder of the Balance Institute, a transformative coaching organization dedicated to helping women overcome burnout, self-sabotage, and perfectionism. A former CMO turned advocate for balance and fulfillment, Jo uses her personal experiences and expertise to guide high-achieving women in redefining success, managing their energy, and cultivating self-awareness. Through her RESET method and other tools, Jo empowers women to embrace a healthier, more sustainable lifestyle while achieving their goals. Listeners are encouraged to visit ⁠balanceinstitute.com/book⁠ to schedule a discovery session and explore how the Balance Institute can help them redefine balance and find fulfilment.
Key Takeaways:
Burnout and Perfectionism
Perfectionism can become toxic, leading to burnout when goalposts constantly shift.
Burnout isn’t a personal failure—it’s a sign that one’s tools need an upgrade.
Self-Awareness as the Foundation
Cultivating self-awareness helps prevent burnout and self-sabotage.
Regulating the nervous system and managing emotions are key to sustainable energy.
Redefining Success
Societal expectations often lead women to prioritize external validation over personal values.
True balance comes from defining success on one’s own terms.
Tools for Transformation
The Balance Institute offers strategies like the RESET method to help women create clarity, regulate emotions, and build resilience.
Transformation isn’t linear; revisiting patterns and identities is part of the process.
Reversing Beliefs on Selfishness
Self-care isn’t selfish—it’s essential for showing up fully for oneself and others.
Prioritizing well-being leads to better decisions and deeper fulfillment.
The Role of Intuition in Decision-Making
Managing stress and getting out of fight-or-flight mode allows for clearer decision-making.
Trusting intuition helps reduce overthinking and increases confidence in life pivots.

Breaking Free from Addiction: The Revolutionary Approach of LaserQuit with Meridee Hlokoff

Episode Summary:
In this enlightening episode of The Mindful Living Podcast, host Sana dives deep into the transformative power of LaserQuit with its founder, Meridee Hlokoff. Meridee shares her inspiring journey of overcoming smoking addiction through cold laser therapy, which led her to develop LaserQuit—a program boasting success rates of up to 98%. The conversation explores the link between addiction and mental health, the role of endorphin release in recovery, and the importance of addressing underlying trauma. Sana and Meridee also discuss the global expansion of LaserQuit and its potential for collaboration in India and beyond.
About the Guest:
Meridee Hlokoff is the founder of LaserQuit, an innovative addiction recovery program that combines cold laser therapy with personalized coaching. Inspired by her own successful journey to quit smoking, Meridee has dedicated her career to helping others break free from various addictions, including drugs, alcohol, and food. Her program emphasizes long-term success through endorphin release, mental health support, and customized treatments. Listeners can visit the website - laserquittherapy.ca and also check out the Instagram for updates and exploring how it works. Listeners interested in learning more about LaserQuit or exploring licensing opportunities can reach out to Meridee directly. Stay tuned for updates and collaborations that could bring LaserQuit to a region near you!
Key Takeaways:
Addiction and Mental Health Connection
Addiction often serves as a coping mechanism for underlying trauma.
Addressing mental and emotional health is essential for lasting recovery.
LaserQuit’s Unique Approach
Utilizes cold laser therapy to release endorphins, reducing withdrawal symptoms and retraining the brain.
Tailors treatments to individual traumas and triggers for a holistic approach.
Success Rates and Results
LaserQuit boasts long-term success rates of 95–98%, depending on ongoing treatments and individual commitment.
Programs address sugar cravings, stress, and anxiety, promoting sustained sobriety.
The Power of Support and Commitment
Recovery success hinges on the individual’s desire for change and willingness to commit to the process.
Global Expansion and Opportunities
LaserQuit is expanding globally, offering licensing opportunities for individuals to operate their own programs.
Potential collaborations in India and other regions aim to make this life-changing treatment accessible worldwide.

Piano Zen: Mindfulness, Music, and Personal Growth with Thomas Rheingans

Episode Summary:In this episode of The Mindful Living Podcast, host Sana explores the innovative Piano Zen method with Thomas Rheingans, an accomplished pianist, composer, and mindfulness advocate. Thomas shares how his method blends Eastern mindfulness practices with Western music techniques to create a meditative and effective approach to piano learning. They discuss the role of slowing down in enhancing musical mastery, the importance of storytelling in engaging the creative mind, and music's power as a tool for personal growth and stress relief. Thomas also provides a sneak peek into his upcoming book Piano Zen, offering listeners insights into how mindfulness can transform their musical journey and life.
About the Guest:Thomas Rheingans is a renowned pianist, composer, and creator of the Piano Zen method, which combines mindfulness and music to revolutionize traditional piano teaching. With a deep understanding of both Eastern and Western approaches to learning, Thomas is passionate about making music a tool for personal growth, emotional expression, and mental health. His forthcoming book, Piano Zen, delves into these concepts and explores how storytelling can enhance musical engagement. Listeners can visit the website - pianozen.com and also the book will be be available for kindle and also for print on demand and can be checked using the link - www.pianozen.com/piano-zen-the-book
Key Takeaways:
The Piano Zen Method:
Combines Eastern mindfulness with Western music techniques to foster a deeper connection with piano practice.
Encourages transitioning from a beta wave state to alpha or theta waves for enhanced learning and relaxation.
The Power of Slowing Down:
Playing slowly and mindfully allows for deeper learning and better technical mastery.
Slowing down resembles practices like tai chi, making piano practice meditative and enjoyable.
Storytelling and Creativity:
Integrating storytelling into piano learning engages the brain's creative side, making lessons more engaging and effective.
Thomas’s upcoming children’s book aims to inspire young learners through fantasy and playfulness.
Music as a Stress Reliever and Growth Tool:
A mindful approach to music can serve as an emotional outlet, reducing stress and burnout.
Adapting teaching styles to individual needs can create a more fulfilling and less pressurized learning experience.
Thomas's Upcoming Projects:
Piano Zen, releasing mid-January, will explore the intersection of mindfulness, music, and storytelling.
A middle-grade version of the book will follow, aimed at engaging younger audiences.
This inspiring episode offers a fresh perspective on piano practice as a pathway to mindfulness, creativity, and personal growth.