What happens when your capacity changes but your identity doesn’t?

In this season-opening episode, Samantha reflects on a powerful metaphor. The difference between being a teacup and being a vase. Same purpose. Different capacity.

After a difficult professional interaction, she realized something important. She wasn’t a teacup because she was weak. Her capacity had shifted. And the real harm comes when we expect teacup capacity to produce vase-level outcomes.

This episode is an honest conversation about:

• Allowing your capacity and bandwidth to change across seasons

• Why being tired doesn’t mean you’re less capable

• How burnout shows up when output expectations don’t match reality

• Letting your inner strength rest without disappearing

• Remembering that strength doesn’t vanish just because it’s not needed right now

If you’re in a season where things feel heavier, slower, or more tender, this episode offers permission to stop proving and start honoring where you are.

What shape am I right now?
And what would it look like to honor that instead of fighting it?

🫖 If this metaphor resonates and you want to read the full written reflection, it’s available on Substack.

🎥 Starting this season, the audio version of the podcast lives on Spotify. For the full visual experience, including imagery and presence, you can watch the episode on YouTube.

🤎 Stay close this season as we continue exploring capacity, self-trust, and what it means to lead ourselves with care.

As this year comes to a close, I’m being honest about where I am.

Q4 took more out of me than I expected. My brain felt short-circuited, my body felt tired, and the idea of “finishing strong” just wasn’t realistic. So in this episode, I talk about what it means to simply finish. Not perfectly. Not impressively. Just with compassion.

I reflect on why one season doesn’t define an entire year, why endurance deserves more grace than we give it, and how I’m choosing to move through this ending without rushing myself into clarity or closure.

This episode is for anyone who made it to the end of the year tired, quieter than usual, or still figuring things out. You’re not behind. You’re human.

In this episode, I explore:

• Why Q4 felt heavy and disorienting

• Letting go of the pressure to “finish strong”

• What endurance looks like in real life

• Ending the year with honesty instead of urgency

• Holding hope without forcing a plan

As I close out the year, I also share about The Hall Pass, a community-centered offering created for Black women navigating layoffs, career shifts, and employment transitions. It’s rooted in access, care, and not having to move through uncertainty alone.

Learn more about The Hall Pass here:
https://stan.store/brownheartwellness/p/the-hall-pass-for-black-women-navigating-layoffs

I also briefly name that I’m opening space for new coaching clients as we move into the new year, for those who want support while they figure things out at a humane pace.

Take what you need from this episode. Leave the rest. And thank yourself for finishing.

This week on The Brown Heart Wellness Podcast, I’m joined by Kali Fields Williams a holistic wellness practitioner and author of Renewable You, helping women reconnect with their inner wisdom and live with intention and balance.

We talk about what it really means to heal the whole woman,mind, body, and spirit, and how to move from simply setting intentions to fully integrating them. Kali shares her journey of balancing motherhood, entrepreneurship, and self-healing, and how breath, boundaries, and being still have become her anchors.

If you’ve been craving alignment or searching for the next brave step in your healing journey, this conversation will remind you that you already hold the wisdom you need within.

🤎 Brown Heart Affirmation:
“I honor the woman I’m becoming — whole, grounded, and guided by truth.”

🧘🏾‍♀️ Brown Heart Mindful Moment:
Take a slow, deep breath. Place your hand over your heart and whisper to yourself: “I am safe in my becoming.”

00:00 – Opening + Brown Heart Affirmation
02:15 – Introducing Kali and her wellness journey
05:45 – From intention to integration: embodying healing
10:30 – How motherhood and entrepreneurship changed her practice
15:20 – The power of boundaries and stillness in self-leadership
21:10 – Breathwork and energy as tools for regulation
25:40 – Brown Heart Mindful Moment
27:10 – Outro + Call to Action

Here's how to find Kali

• Renewable You Book Waitlist

• LinkedIn - Kali Fields Williams (let her know you heard her here)

If this episode spoke to your spirit, share it with a friend who’s walking her own healing journey.
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and follow along at @brownheartwellness for daily reflections and mindful moments.