We challenge the hidden beliefs that cap our growth and replace them with language and practices that open real possibility.

• defining limiting beliefs versus liberating beliefs
• early conditioning and how family scripts shape identity
• the “can’t” reframe to “having trouble”
• common limiting beliefs and how they appear

Thanks so much for listening. If you'd like to stay connected, visit risingwithsarah.com to sign up for my newsletter and be the first to know about new retreats and offerings to help you live with more joy and authenticity

Related Episodes:

Episode 4 - Gratitude vs. Scarcity

Episode 68 - Six Essential Questions for Inner Growth and Getting Unstuck

Episode 76 - The Growth Mindset Reset: How to Redefine Success and Embrace Failure

Questions or Comments? Message me!

Using your blinker in relationships is about giving clear signals that let others know what's happening inside you, just like turn signals help drivers navigate safely. We often expect others to read our minds, leading to misunderstandings and frustration when they inevitably fail to know exactly what we're thinking or feeling.

• Stop expecting the people in your life to read your minds and know exactly what you're thinking
• No one is perfect, telepathic, or immune to needing reminders
• When someone lets you down, have a conversation asking questions to understand, not to reply
• Be a detective in your relationships by checking in and asking clarifying questions
• Take personal accountability for being transparent about your needs and feelings
• Clear communication is especially important in long-term relationships where we can become complacent
• Nonviolent Communication involves naming emotions, identifying needs, and making requests versus demands
• Journal prompts: Where are you expecting mind-reading? What assumptions caused a recent misunderstanding? How can you practice using your blinker this week?

Remember, know who you are, love who you've been and be willing to do the work to become who you're meant to be.

Resources

Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships by Marshall B. Rosenberg PhD

Related Episodes

Episode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday Life

Episode 69 - When "Please" Becomes Pressure: Understanding Requests vs. Demands and Why it Matters

Questions or Comments? Message me!

We explore the powerful concept of personal will and how reclaiming it transforms us from feeling like victims of circumstance to conscious creators of our own lives. By understanding how our will has been shaped and potentially suppressed, we can take deliberate steps toward living authentically.

• The difference between compliance and true will: doing something because you have to versus because your heart calls you to
• How personal will gets buried through authoritarian parenting and expectations from others
• Recognizing that your will has been working all along, even unconsciously
• The power of changing "I have to" into "I choose to"
• Understanding that feeling powerless doesn't mean you lack will
• How suppressed will creates adults who struggle to trust themselves
• The connection between personal will and your third chakra energy center
• Journal prompts to help you explore and strengthen your personal will

Email me at rootsoftherise@gmail.com with questions or topic suggestions. Until next time, remember: know who you are, love who you've been, and be willing to do the work to become who you want to be.

Questions or Comments? Message me!

Binaural beats are an audio-based method that can help reduce anxiety, improve sleep, and enhance memory and focus through the use of different sound frequencies in each ear. Your brain interprets the difference between these frequencies as a third sound that can shift your brainwaves into states linked with relaxation, creativity, deep rest, or sharper focus.

• Different frequency ranges are associated with different mental states
• 40 hertz (gamma waves) can improve learning, memory, and cognitive function
• Alpha waves (8-12 Hz) promote relaxed alertness and creativity
• Theta waves (4-8 Hz) facilitate deep relaxation and dream-like awareness
• Delta waves (0.5-4 Hz) support deep sleep and physical restoration
• Binaural beats are more effective when listened to with headphones
• Research shows binaural beats work better without ambient noise layered on top
• Listen for about 30 minutes before an activity to allow your brain to entrain
• Quality sources include SleepTube on YouTube, Hemi-Sync, and Sacred Acoustics

If you have any questions or want to suggest a topic for me to talk about, please email me at rootsoftherise@gmail.com. I would love to hear from you.

Resources

Huberman Lab Podcast

Do Binaural Beats Have Health Benefits? By Healthline

Psychology Today article about Binaural Beats

Hemi-Sync Binaural Beats

Related Episodes

Episode 81 - The Central Nervous System Explained: Why It Matters & 3 Quick Ways to Regulate It

Questions or Comments? Message me!

Sitting for long periods takes a toll on our bodies, creating tension in our hips, spine, and shoulders. This five-minute stretch routine targets the specific muscles that tighten during prolonged sitting to restore mobility and relieve discomfort.

• Hip flexor stretch relieves tightness in the front of the hips from extended sitting
• Figure four stretch targets the glutes and piriformis muscles
• Side bends create space between ribs and improve lateral movement
• Spinal twists release tension and restore mobility in the back
• Chest-opening exercises counteract the rounded shoulders from desk work
• Five minutes of targeted stretching can reset posture and clear your mind
• Even a simple five-minute walk is beneficial if stretching isn't your preference

Visit risingwithsarah.com to sign up for my newsletter and be the first to hear about retreats and other offerings that can help you live with more joy, authenticity, and presence.

Questions or Comments? Message me!

We focus too much on what's wrong in our lives instead of learning to stretch out good moments and grow joy, peace, and gratitude daily – which might actually be the key to a more fulfilling life.

• The concept of "moments of more" – consciously amplifying positive experiences rather than quickly moving past them
• Our biological tendency to focus on the negative (confirmation bias) and how modern challenges reinforce this pattern
• Science shows focusing on positive experiences broadens awareness, builds resilience, and trains our brains
• How to practice: when you feel joy/gratitude/peace, pause and ask "can I feel this more?"
• Start small if you're struggling – notice even tiny flickers of "not so bad" feelings
• Three journal prompts to explore expanding positive moments in your life

Visit risingwithsarah.com to sign up for my newsletter and be the first to know about new retreats and offerings designed to help you live with more joy and authenticity. Remember, know who you are, love who you've been and be willing to do the work to become who you're meant to be.

Resources

Huberman Lab: The Science of Gratitude & How to Build a Gratitude Practice

Related Episodes

Episode 4 - Gratitude vs. Scarcity

Episode 74 - Beyond "If Only": Finding Joy in the Present Moment

Episode 78 - Understanding Gratitude: Why It's a Skill Worth Developing

Questions or Comments? Message me!

Forgiveness is often misunderstood as waiting for an apology or demanding someone admit wrongdoing, but true forgiveness is about reclaiming your own power and freeing yourself from judgment. We explore how real forgiveness has nothing to do with the other person and everything to do with your own liberation.

• Forgiveness is 100% internal and about reclaiming your energy and power
• Judgment creates emotional bindings that keep us attached to what we're judging
• What we resist persists—the more energy we pour into something, the more it grows
• True power comes from being free of others' influence on our inner state
• Forgiveness is not obligation, spiritual bypassing, forgetting, or making excuses
• You can forgive without reconciling or allowing harmful people back into your life
• Forgiveness is a process that unfolds over time, not an instantaneous switch
• Letting go of judgment releases us from the past and allows us to live in the present

If you have questions or thoughts about forgiveness, please email me at rootsoftherise@gmail.com. I would love to answer them and continue this conversation.

Related Episodes

Episode 11 - Forgiving Yourself and One Way To Get the Apology You Always Wanted

Questions or Comments? Message me!

When overwhelm strikes and quitting feels easier than trying, three simple but powerful strategies can help you move forward. I share my personal struggle with too much on my plate and how I'm working through it without giving up on my goals.

• One small step at a time – break large goals into tiny, manageable actions like focusing on just the next tree during a difficult hike
• One big reset step – schedule quarterly retreats or trainings to gain perspective and recenter your priorities
• Head down, heart up – eliminate distractions while simultaneously tuning into your heart's wisdom and intuition
• Guided practice for using the "head down, heart up" technique to move through moments of complete overwhelm


Email me at rootsoftherise@gmail.com if you'd be interested in guided meditations with supportive music as part of a membership option for future episodes.

Resources

Atomic Habits

Related Episodes

Episode 79 - From Inspired to Exhausted: Why We Shut Down with Overwhelm

Questions or Comments? Message me!