the Henny Flynn podcast

Tap to send me your reflections ♡This week it’s all about change from within - and how the emotional experience of being triggered can both benefit from our willingness to change AND be a beautiful tool in enabling it. | 6'15” | Even the things that trigger us offer an opportunity for growth and learning. The key is always about how we bring our conscious observation to the fore - and what we take from that. | 7’45” | When you face into behaviour from partners, children, colleagues, family members that makes you unhappy, it’s an opportunity to look at what it triggers within you. | 11’25” | If we don’t learn how to recognise and respond differently to our triggers, the danger is that you’ll keep getting ambushed on your journey through change. You’ll respond in the same way you always have, rather than navigating the trigger and responding in the way you want to. | 13’07” | The need for safety often underpins our emotional response when we are triggered | 15’40” | When you know what triggers you, you can take steps to avoid them. Of course, we can’t always control things, something may happen that ambushes us - a trigger out of the blue - and that’s where doing the Work to create a more conscious, measured response is so useful. | 19’35” | The only thing we can control fully is ourselves, and our response to the stimulus around us | 21’45” | This quote helped short-circuit my own triggered responses to stimulus. Viktor Frankl “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom” | 25’00” | Without a willingness to change, very little can change | 26’03” | It’s through learning how to accept and love ourselves that we are better able to love others, with mutual respect | 31’28” | Your response to what triggers you is your response, and doesn’t belong to anyone else. | 32’45” | “Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself”. As usual, Rumi puts his finger on the heart of the matter. | 33’33” | Naming what triggers us gives us the opportunity to create the space within us that allows the physicaSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week is a musing on how something that we think is serving us can actually be masking a deeper need.And that something is… LIST MAKING!I know, in the grand scheme of things it may not feel like one of the major things to face into - but sometimes it’s the little habits that mask other behaviours. And there may be a resonance here with other habits you continue to practice simply because that’s ‘what you do’ and not because they truly serve you.Are you a list disciple? A list anarchist?Whichever camp you find yourself in, I hope this week's reflections help spark new thoughts for youHenny x*****There’s a part of me here that wants to hold up my hand and say I used to be addicted to lists. And yet, another part of me says ‘That’s ridiculous. How can someone be addicted to lists?’ Of course, any behaviour can hold addictive aspects - especially when it helps us mask a inner turmoil, we get a sense of reward from it and feel discomfort without it. (For more on that, see Gabor Mate’s incredible book In the Realm of the Hungry Ghosts)And lists for me gave me a sense of control in a time when I feared chaos was going to overwhelm everything. I also felt deep discomfort until everything was neatly listed.I was also proud of my list-making - I wore it as a badge of honour. Yet, despite my former pride in my ability to make and manage endless, complex lists - and pitying non-list makers - I appear to have now transitioned to the other side. I am no longer surrounded by neat columns of post-it notes, featuring agile flows. And in fact I don’t have a list on the go. At all.This a reflection on why we make lists, how they can hinder as well as help - and how our self-awareness, as always, is our greatest tool in seeing what our behaviour is telling us about what’s really going on.A few of the reflections include:Lists can become the end in themselves - where our sense of achievement is triggered by adding the thing to the list, rather than getting the thing doneThey can also become a source of guilt - filled with shoulds, musts and wants rather than whatSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week is all about sleep... rest... routine. It's about how we signal to our body that it's ok to lay down the burdens of the day and be restored by a good night.How do you get ready for bed? Are you ready for whatever life might throw at you? Or are you ready for rest?Today's episode is full of tips and tools to help create a bedtime routine that signals to your body that it's time for rest.A few of the things I cover include:Classic bedtime behaviours that may inhibit good quality sleepThings that may be masquerading as self-care - and why it's important to notice the impact they could be havingTop tips and tools for good sleep shared by our Facebook group The Positive MenopauseMy own recommendations of things I've found have worked for me and my clientsThe art, as ever, is simply to notice what your current bedtime practices are - and then see what you want to start, stop, continue or adapt.Which bits feel like they’re nourishing you? Which feel like they just have to be like that? And what doesn’t need to be there at all?Have a listen and then the invitation is simply to reflect and notice what you do as you get ready for bed tonight. Sleep is a classic area for disruption when we are stressed, and can be particularly challenging during menopause. The practices I talk through here are not an exhaustive list. And there are other steps that can be conducive to good rest, such as making improvements to nutrition, adapting how and when you exercise and dealing with the underlying causes of stress.This episode is really a foray into practical actions we can all take that can help us move toward a better night's rest. If you would like more personalised support, please reach out to me, or whoever feels like they can best support you.A key point is that for good quality sleep, we need to activate our parasympathetic nervous system - it’s the part of the autonomic nervous system which regulates the rest and repair. It’s when our digestioSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡Today I’m talking with Emmanuelle Passes. A wise woman with a wealth of experience working with people going through changes in their lives.Emmanuelle is an expert in energy. A cranio sacral therapist, she brings a wide range of therapeutic training and decades of experience to how she works with her clients. I first invited her onto the podcast back in season 1, where she shared a range of practical energy exercises with a live audience. The recording of that session is included here.Our conversation today focuses on the experience of menopause as a time of great change - and explores how we can use the principles of managing our energy levels to support that experience.If you’re not yet in menopause - or you’ve already come through the other side, or menopause is not going to be something you’ll directly experience… keep listening. The wisdom Emmanuelle shares - and the exercises she talks us through at the end of the session - are useful for us all, though they have a specific significance when our hormones are out of balance.I first met her a few years ago in Ibiza (of course!) and by the end of our first session I thought she was some angelic being! She definitely has a very special approach to how she works with her clients and an enormous heart.During the conversation we touch on many of the experiences that women can have during menopause and Emmanuelle shares her observations, taken from decades of working with women, and men, and supporting them through major life changes. There may be things that challenge your thinking - personally, I quite like it when that happens! My sense is that anything that takes us out of our comfort zone and helps us clarify how we think, and more importantly feel, is an interesting process.The more comfortable we become with talking about this beautiful phase of life, the better it is. Menopause affects us all in some way - whether its our own direct experience or that of someone we love. Being able to discuss it in all it’s dimensions feels like a truly useful thing we can all do.See the full show notes for the video of Emmanuelle demonstrating the exercises sheSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This episode explores how being cheerful... grateful... happy is not about suppressing the things that make us feel sad, hurt or angry. It's about noticing and accepting all the things that are happening around us, to us, and experiencing them consciously. It's through our conscious awareness that we are able to make choices - and that includes choosing how we feel. There are three key themes to this week's reflections:The role of negative emotions and why it's important to honour them How gratitude extends to what challenges usHow our focus and attention is core to enabling change, neurologicallyEckhart Tolle says that "Choice implies consciousness... a high degree of consciousness. Without it you have no choice". I think the role and value of consciousness and presence is intrinsic to creating deep and lasting change - and integral to a full sense of caring for ourselves. And it's a theme I'll be exploring further in future podcasts.There are two books I reference that you might enjoy:Self-Knowledge, from The School of LifeHow Pleasure Works, by Paul BloomIn this episode I also include a self-reflection exercise. I explain the detail and am sharing the core elements here, for your ease. It's a beautiful and illuminating exercise that I use with clients - and have found to be beneficial for myself too. (In fact, everything I share is something I've been through in some way!)Thank you as always to Angus at changomusic.com for his music and production - and the loan of his womb-like airing cupboard for this recording! Henny xSELF-REFLECTION EXERCISEDraw a circle and divide it into 10 sections (like a wheel) - label each section:WorkFinancesLove & romanceFamily & FriendsHealth & fitnessPersonal growth & creativityWell-being (physical, mental & spiritual)CommunityPhysical environmentFun & recreationImagine that at the centre of your circle is 0 and the outer edge is 10 - draw a line aSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡As ever, if there is anything in this episode that particularly resonates with you, and you feel you would benefit from some support, please do reach out.One of the joys of creating this podcast is the opportunity it gives me to talk with others about the changes they have made - and the steps they’ve taken to get there. This conversation with Carl tracks his personal journey from grief to growth and I hope you, like me, will enjoy his honesty and be inspired by the changes he has made - not only in what he does, but in how he does it.You’ll hear that Carl and I used to work together - and the thing I remember most about our time working together is his love of the Lake District and how unlikely a person he was to work in an office. This reflection seems to have been born out in the work he now does and the way he now lives. A little while ago I spotted a phrase that Carl had used in a facebook post. He talked of how in the past he had borrowed resilience from his future self. It sparked me to get in touch to hear more…In this candid interview, Carl shares how the death of his father marked a long period of his life where his usual buoyancy felt like it had disappeared and he reached a very low point indeed. No longer waving but drowning.He talks of how he learnt to reach out for support, receiving bereavement counselling before turning to his GP, medication, and exploring Cognitive Behavioural Therapy - CBT.Alongside this external intervention, he also made some enormous changes in his inner life… leaving his job in insurance (you’ll hear what a surprise that was to his wife at the time!) and he has not only published his own series of children’s books, he’s also set up a publishing house supporting other authors. Through this process of gaining self-awareness he’s used meditation and mindfulness; learning how to manage what he can and can’t control. He also shares how learning to listen to, and trust, his own voice was a huge part of what gave him the confidence to make the changes he has made. “If what you are doing is well-intended, no-body else’s opinion matters”So often the impetus behind a change comes frSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡(Forgive the wind, sheep and horses who intermittently appear in this episode - it was recorded in an open field in the wilds of Shropshire!)Today’s episode is largely inspired by a pair of rose tinted glasses I used to wear as a student.Notwithstanding they gave me a 60’s hippy-chick kind of look (always pleasing!), I loved them as much for the glow they gave the world. And when I look back now I see them as a fitting metaphor for how I chose to view the world.I wanted things to be ok - and that’s how I preferred to see them.An important point here is that having a positive outlook is all well and good, as long as it doesn’t prevent us from seeing, or feeling, the truth of things. This idea of how we can balance optimism with truth, in order to stay present and grounded, is something I’m going to explore more in later episodes in this series.In this episode I want to focus on the power of good intentions. And how they form a core tenet of Positive Psychology.We all know the phrase that the road to hell is paved with good intentions - and I was possibly excessively pleased when I titled this episode! Because rather than being something to avoid or be wary of, there’s a power to having a positive intent.There’s a power to seeing ourselves and others’ through a lens of positivity - that can influence our well-being on a deep level, physically and psychologically.As with everything there’s a subtlety to it - very little in this life is binary. And we need to allow ourselves to feel into things in order to see what feels true.Ultimately the question we can ask ourselves is ‘How do I want to feel?’.I explore this through a couple of day-to-day experiences to highlight how we can give ourselves the choice of how we see things. Not in an artificially rose-tinted way but in a deeper, actively conscious way.There are a couple of teachers I reference here, specifically their work in this area:Tara Brach and her powerful question: ‘Who are you if everything is ok?'Rick Hanson and his ‘Just one thing’ weekly emails (well worth receiving if you’re interested in Positive PsycholoSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡There are two key themes this week; exploring ways to look at change.One where I focus on the truth that if we want something to change, we have to change something. It feels so obvious when we say it, and yet still we can feel stuck or resistant to take the action that will make the changes we say we desire come into being.Secondly I look at a principle of change where in order for something to begin, something else needs to end. When we think of that, it can feel hard - we often resist change because of an attachment to old thinking, old feelings, old habits. But approaching this idea as a way of empowering us can help us shift our mindset... that then shifts our actions and attitudes.I also touch on the work of Viktor Frankl and Notes from the Universe - two ends of the same spectrum that tell us that at the deepest, most profound level, we are accountable for ourselves.As ever, I hope you enjoy the episode. And that it provokes new or expanded thought for you. If you like it, please do leave a review on Apple Podcasts - it's how we can continue to share these thoughts with others who may enjoy them too.This is the final episode in this series and I want to thank you from the bottom of my heart for being part of how the podcast has developed since the early experiment 15 weeks ago. I'll be back soon with series 2 and look forward to meeting you there.In the meantime, I send you a hug and a wave.Henny xExplore your own next steps to make and manage changehttps://www.reegroup.co.uk/ Come and join the community on Facebook:https://www.facebook.com/groups/thereegrouphour/Listen to mini-meditative moments on Insight Timer:https://insighttimer.com/reegroupConnect on Instagramhttps://www.instagram.com/reegroup_henny/And if you're interested in building a gratitude practice, take a look at:Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week's episode builds on last week's exploration of self-care (So, what actually is self-care, anyway?). I focus in on 3 approaches that can be useful in supporting us to make habits that serve us - and break habits that we feel have had their time.In the first example, I look at how the language of 'I can't' vs the language of 'I don't' influences our commitment to make better choices. And how when we are more emphatic about our choices, we find it easier to stick to our decisions.Secondly, I share how this same attention to what we say supports us in creating new habits and building new behaviours. Shifting from 'I'm going to try to do X' to 'I do X' tells ourselves (and others) that we are truly committed to the change. It also tricks our mind into believing we already do the habit we want to adopt and that kicks our subconscious into gear to help us make it a reality. Thirdly, there's a psychology around change where when we focus too heavily on the big picture, it can become daunting and feel unachievable. So, breaking it down into manageable pieces, and attaching new behaviours to existing habits, brings it closer to us and we can start to make the changes happen that ultimately lead to its successful outcome.And, as a little bonus idea, I've also included an idea from the Reegroup retreat, Building a Self-Care Bank, that can help us keep sight of how we are caring for ourselves. All of these have served me in making my own changes - and I see how they support clients in making theirs.I'd love to know if this sparks some thoughts for you too. And whether making these small changes prove useful in building and reinforcing your own practice of caring for yourself - in what you do, how you think and what you say.Henny xResources:Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡I often speak of how self-care underpins our ability to make deep and lasting change. Yet, for many of us it can feel hard to identify what self-care actually is.How do we know what it is? And what it isn't? And how do we identify habits that may masquerade as self-care, without truly serving us?Self-care is not simply the practice of eating well or exercising (though both are, of course, such wonderful gifts to give ourselves). It extends beyond how we look after our physical body and moves deeply into how we care for our psychological and energetic body.So, it stretches beyond action, into thoughts and into how we choose to feel.Often we can inherit or adopt thought patterns that make us feel guilty about looking after ourselves, or we become self-judgemental when we know we're not doing it 'enough'.I cover all of these areas on today's episode in an exploration of self-care, with a view to opening up our perception of what self-care feels like for each of us. I include an invitation to honour your own need for self-care. Not as a nice-to-have, but as a fundamentally critical component of how we live our life.Over the past few years I've worked with many clients for whom self-care initially feels 'hard' or where they have attached 'shoulds' to their practices, so it feels like a burden rather than a joy. Or where, for many very valid reasons, they inhabit their heads to such an extent that they feel disconnected from their bodies - and find it difficult to register what self-care feels like. Or where there are old stories preventing them from valuing themselves and being able to give themselves the attention they truly deserve. If any of that resonates, I hope this episode goes some way to helping to dissolve some of those barriers to caring deeply for yourself. And if you want to explore how self-awareness and self-compassion (the two wings of self-care) help us create meaningful and effective changes at work, home or in our personal life, then you know where I am.As ever, if you enjoy this episode, please leave a comment or send me your thoughts - it's Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡Rebekah Brown is the founder and creator of MPowder.She spent her career helping other companies to build brands and products as a researcher and creative consultant. Then the peri-menopause arrived. Turned away by her GP because she was ‘too young’ to have symptoms, she found herself trawling the aisles of the local health food store, staring at a vast range of products and ingredients she knew nothing about. Curiosity cut through the brain fog. She looked further into the bio-chemical changes the female body goes through in menopause and what vitamins we all need at each stage, regardless of symptoms. She explored the impact and practicality of dietary changes. She researched what herbs and vitamins have seen results in trials and, critically, what dosages have an impact. Armed with insight, and a growing sense of frustration that women were under-served with honest information and better options, MPowder was born.This is her story of how self-care underpinned the decisions she made to make an enormous shift in her career and in how she viewed work, and herself.In the session you'll also hear how Rebekah's experience of going to her GP resulted in a feeling of frustration and she has asked me to say that if that is your experience, please go back. Don't feel as though what you have to say is not valid. GPs work hard to support their whole community of patients and sometimes we just need to be persistent to ensure we receive what we need. Everyone's experience of menopause is different and we all need to find our own best route through.Rebekah has also passed on a top tip for discussing your menopausal symptoms with your GP.She has recommended using the Menopause Symptom Tracker, developed by Diane Danzebrink - a menopause specialist and the creator of Menopause Matters Campaign. You can download the tracker here, and use it to take to your GP to explain your symptoms in language that really resonates with the medical community. She has alsSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡What happens when we emerge from a moment of vulnerability - and how can we stop ourselves retreating behind our defences once again?In this time, as we all emerge from lock-down and the global impact of Covid, it may be that as we lower the barriers to our external world, we begin to raise our internal barriers, in order to protect ourselves once more from the noise of a stirring world.When we emerge from a time, where we've internally allowed ourselves to let down our defences, it can be hard to maintain that openness (or to not judge ourselves for that vulnerability) when we enter back into our day-to-day lives. This podcast is a reflection on vulnerability and how it serves us as part of our progression toward change - globally, and within ourselves.This doesn’t mean we need to be endlessly open to the world - we still all need clear boundaries of what is ok and what is not. But it does mean that it’s important to keep sight of the things we’ve learnt while we’ve been in that more vulnerable place and to remember that vulnerability truly is our strength. Opening ourselves up, letting our defences down, being vulnerable, expressing our true self, IS an act of bravery. And each time we do it, it becomes a little easier, a little less scary, and we find ourselves able to stay a little longer and, if we choose, to grow a little more. You may want to see the work of Brene Brown to explore this idea of vulnerability as a strength. Or it may be something you've identified within yourself as an opportunity for personal development. While we keep ourselves closed we may be protecting ourselves, but we are also potentially blocking out people and experiences that can help us grow.As we move through the depth of the passionate response to The Black Lives Matter campaign, this idea of vulnerability resonates even more.Allowing ourselves to feel vulnerable, whilst maintaining clear boundaries, is a fundamental component to change - globally and individually.Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡A few years ago I started smiling at myself in the mirror...The real story is what the smiling replaced.This podcast shares my story of how I see myself - and how the stories we have grown up with influence how we see ourselves. It is also about how we can change - how we have a choice about what we think and what we choose to do.You might find you engage with your mirror-self in any one of the ways I've listed below - and the ways may change, depending on your mood at the time, I know mine did (and if I'm honest, still do):Give yourself the most cursory glance and move swiftly onAvoid looking in mirrors at allTake every chance to look in a mirror, and then regret doing itFrown, gurn, scowl and deliberately make yourself look 'worse'Use the mirror as an opportunity to identify all the things that are 'wrong' with youHiding in photos - or hating every photo you see of yourselfMy own learning was this. We can all change our self-think. And while I know there are many facets to my own change journey, one step we can all take, straightaway, is surprisingly easy... smile.I share the process I took myself through and how it has transformed the way I see myself.I also reference the work of Louise Hay - after I had taken myself through my own process to identify and change how I was behaving toward myself, I discovered the work she had pioneered called 'mirror work'. It was a relief to know I was not alone in how I saw myself.If you would like to work with me, to gently explore your own self-perception and sense of self-worth, then please do get in touch. I know how fundamental this shift was for me and I'm here if that is useful for you in your own journey https://www.reegroup.co.uk/contactYou can read more about my story of change here: https://www.reegroup.co.uk/aboutCome and join The Reegroup Hour on Facebook.The Reegroup Hour is an invitation tSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week, we joined up with the wonderful Emmanuelle Passes to hear about ways we can manage our energy levels - and find the still point within.This is a live event, sharing practical steps we can all take to support us in how we navigate our experience of the world. This work is especially beneficial if you've ever found yourself becoming anxious or weary, and can't always see what's impacting you.Understanding what we can do to care for ourselves in times of disruption is useful at any stage of our lives. And it feels particularly resonant now, as we begin to emerge from the lockdown phase of COVID19.We'll be specifically looking at the flow of energy (both that we receive from others and the world around us, and the energy we give out). With a core purpose to enable us all to access that still quiet point within, where we feel a greater sense of calm and balance.Emmanuelle has a wealth of experience in a range of therapeutic practices. And for over 25 years, has run successful practices in London and ParisShe now lives on the beautiful island of Ibiza. Qualified in therapeutic massage, Indian head massage, Doula, Reiki, Yoga and “Unique Self” Life coach, her speciality and passion is CranioSacral therapy. She combines a holistic approach to the body, mind and spirit to harmonise, balance and re-align.I first met Emmanuelle on retreat in Ibiza and since then have worked with her personally - benefiting from her healing CranioSacral therapy - and last year we collaborated with the lovely Abbie Lathe on a restorative weekend retreat in the UK.The energy exercises she shares in the second half of this Reegroup Hour have been hugely beneficial to me personally - and her warmth, integrity and humanity is something I value deeply. To see the exercises demonstrated by Emmanuelle in the session, go to the The Reegroup Hour channel on YouTube or watch it on Facebook https://www.facebook.com/groups/thereegrouphour/And to request a copy of the worksheet that accompanies this podcast, email [email protected] the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This episode of The Reegroup Hour draws on a theme I've seen emerging for many people around working out what comes next, as we transition from one phase of lockdown into... whatever phase lies ahead.I know I've been doing lots of planning myself over the past week or so - stepping back and reflecting and getting my thoughts in order. It's connected with last week's podcast about the gift of time, how we use it and how we choose to use it in the future.In today's session, I cover some of the challenges we can face when we start making plans about the future - and how our mind can put things into our plans that may not truly serve us. I also cover off some practical tools you can use to help identify your vision and put down the milestones that you want to line way - without getting lost in the detail of the 'hows'.Critically, as with all Reegroup work, this is about establishing a bedrock of self-care and self-compassion, to enable deep and lasting change. So when you're envisioning, planning, manifesting whatever comes next, weave that thread of self-care through all you do; quieten the voice of judgement and listen to the still calm voice within as your most valued guide.Henny xTo receive a copy of the 7 Questions I use for stage one of my own planning process, email [email protected] or contact me on Reegroup.And for more on techniques to get into your body (and out of your head!) have a listen to The Reegroup Hour with Abbie Lathe on how we can use our voice to step out of fear.Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡The Gift of Time, how we seek it, but when we find it, we can end up filling it without thinking about what will most serve us.In this episode of The Reegroup Hour, I look at how our time horizons have shifted with the impact of COVID19; how we can find ourselves stuffing time full (and hunting round for more) and how at times it can drag like wading through molasses - and how we can make choices about how we want to use time in the future.I also share some key questions we can ask ourselves to help us work out what we want to do with our time. These feel particularly pertinent as we inhabit this liminal space in between the different phases of lockdown (whatever they look like for each of us). If you'd like to take a look at the 7 questions I use for my own planning, just let me know and I'll send you a copy. It's a useful tool, designed to help step back from the act of 'doing' and spend time in reflecting on what it may be most useful to do next...And if you'd like to join our next Reegroup Retreat, we're exploring Compassionate Resilience on June 20th. A half-day virtual retreat, in the comfort of your own home and in the company of other amazing women. It will be wonderful to welcome you there.Henny xSEND ME 7 QUESTIONS Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡You can see the Drama Triangle playing out in boardrooms, teams, family units, friendship groups - in fact, almost any situation where people come together. You can also see it playing out in the way we relate to ourselves.The rescuer says... let me help e.g.: "I have the quick fix, I know best, you can't manage without me."The victim says... nothing's going right e.g.: "Poor me, others always get more, no one values me, it's easier for 'them'."The persecutor says... you don't get to decide e.g.: "You don't know anything, you're a fool, you never do it right."These roles: persecutor, rescuer, victim - they're what we adopt when things start to go wrong... whenever there's any kind of drama. And they interplay with each other in a way that reinforces the behaviour of others, until we all just get stuck. We just keep climbing into the same old hamster wheel every time something goes wrong.So how do we move on?In this Reegroup Hour, I share how we can step out of the Drama Triangle roles we unconsciously assign ourselves. And how by stepping into a place where we see ourselves and others through the lens of compassion, we can create more beneficial outcomes.There is often a complexity to these roles - and if there is anything that it raises for you, that you would like to explore further, please do get in touch. The Drama Triangle can shine a light on continuous patterns of behaviour that may have trapped us in the past. Once we notice these, we can then decide what new behaviours we choose in their place.Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡Sometimes when we talk with others it can feel like we're playing the same game... but by different rules.Have you ever been halfway through a conversation and suddenly realised it’s heading into an argument, and you’re not sure how it got there?Or suddenly realised that you and the other person have actually been at crossed-purposes - but by that point emotions have risen and it’s hard to back down?Or perhaps you both think the other one is being unreasonable?Maybe things start quite innocuously and then it cascades into a something that neither of you seem capable of stopping once it gets its momentum up?I started to think of these moments as WEIRD TENNIS.And the podcast today is all about what it is, what it tells us and what steps we can take to call time on the game - or maybe even avoid picking up the racquets entirely.Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week, we join up with the lovely Gemma Sandwell to see how mindfulness with kindfulness helps us access and grow our resilience. I first met Gemma a few years ago, not in person but over the speaker in a large auditorium in the centre of the city in London - she was leading a Resilience Shot for a group of financial services leaders - a short mindfulness exercise, introducing the art of focussing on the present moment, to help build resilience.So, who could be better placed to talk to us today about how mindfulness helps us build resilience?!The next time I met Gemma, we were both coaching leadership teams and happened to have been put into joining rooms - that conversation is what led to me realising how lovely she is & I’m so delighted to welcome her onto the podcast.Gemma is a Mindfulness Teacher, Positive Psychology Practitioner, ICF accredited coach and TEDx speaker. She's been on a journey of personal self-discovery through these tools and they lead her to setting up the Happiness Branch, helping people to flourish. Gemma uses the practice of mindfulness combined with Positive Psychology. She sees them as core tools to help you be at your best and perform at your best, building on what works for you already, in a non-judgemental way, decreasing stress and anxiety.In this session, you'll hear more of the work Gemma does and why it's so beneficial - and you'll be led through a beautiful mindful meditation, which almost relaxed me so much that I couldn't complete the recording!At the end of the session I share a wonderful piece of film I first came across a few years ago, when on retreat with Soulshine. A recording of Eve Ensler, author of The Vagina Monologues, talking about the importance of Loving Your Tree. When you hear Gemma's session, you'll understand why it resonated. I've included a link to it below - I think you'll enjoy it!I hope you enjoy this recording - you can watch or listen to it as a podcast, links below. To find out more about Gemma, take a look at The Happiness Branch.This podcast was recorded with a live audience on Sunday May 3rd 2020. Sign Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week, we've joined up for the second time with the wonderful Abbie Lathe to see how using our voice helps us access and grow our resilience. Following the wonderful feedback from our last session with Abbie, we're teaming up with her once more for another practical voicework session.This session builds on the tools shared on Sunday 12 April, 2020, so do have a listen to that one too. In it, I look at some of the theory behind what we can do, from a psychotherapeutic perspective, to support ourselves in building our resilience.On this recording, with a live audience, Abbie and I share more tools we can all use now - and in the future. In fact, any time we need to access that core centre of resilience we all have available to us.Abbie is a singer / songwriter with over 35 years’ experience performing in bands, session singing for BBC wildlife programmes and teaching the many facets of voicework. Her enthusiasm and joy is infectious and with her expert and intuitive guidance this powerful but simple voicework harmonises body and mind bringing each individual to a place of deep inner confidence in oneself, with others and with life.To join future live recordings of The Reegroup Hour, simply book your space at the events you'd like to join - they're gifts from me to you.Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡PART ONE of a series of podcasts on how we can access, understand and grow our RESILIENCE, with compassion, to support us in times of change.PART ONE of a series on how we can access, understand and grow our RESILIENCE, with compassion, to support us in times of change.Over the next three weeks, we'll look at different tools we can use to develop our resilience, taking lessons from psychotherapy, voicework and mindfulness and hearing from other teachers along the way.In this session, I share ten key traits and behaviours identified as being CORE to RESILIENCE - that we can all explore in order to understand what they mean to us and where it may serve us to pay some compassionate attention.And if you’re interested in delving into these further, I've created a mini-course all about resilience to explore your thinking even further. It's a gift from me to you - see the link in the site footer.In this session, I also introduce a super simple tool that can be immensely useful in times of change - it’s something you may well be familiar with, so this could be simply a handy reminder of something you already have in your toolkit.The teachers I reference are:Kristin Neff - the queen of compassionBrene Brown - the queen of vulnerabilitySteven Covey - author of 7 Habits of Highly Successful PeopleSupport the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Tap to send me your reflections ♡This week, we joined up with the wonderful Abbie Lathe to see how using our voice helps us deal with fear. This was a practical session, sharing tools we can all use now - and in the future. In fact, any time we are nervous, anxious or afraid. Abbie is singer / songwriter with over 35 years’ experience performing in bands, session singing for BBC wildlife programmes and teaching the many facets of voicework.Abbie’s enthusiasm and joy is infectious and with her expert and intuitive guidance this powerful but simple voicework harmonises body and mind bringing each individual to a place of deep inner confidence in oneself, with others and with life.During the session she introduced a voicework meditation, on how to come into our bodies (and out of our heads!), a metta to sing and practice the art of Loving Kindness, and shared a wonderfully easy approach to calming our nervous system by using just three breaths.This podcast was recorded with a live audience on Sunday 5th April 2020."Thank you SO much for yesterday's hour of peace and calm. It was the most beautiful time and left me feeling so much better in myself, ready to face anything.""I feel there is such potential to learn here, building on what’s known, to feeling, sensing and singing it. As a body worker and therapist I understand that these themes are at the core of human experience, creating blocks if unattended... I found seeing you both, your loving, genuine enquiry into the nature of fear, your humour and support, very uplifting indeed." Support the show*** A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here - use the code PEACE for 20% off your first year Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list here everyday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe here Free Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s on Solo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with me Books, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the library Free 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★

Although journalling is essentially a private practice, I thought it might be rather lovely to see how we can still join together and experience how it feels as a virtual group.During this session, I shared some of the different ways journaling can be used - and how I use it as part of my (almost) daily practice. I also took a look at gratitude and a couple of techniques that we can use to build a gratitude practice - as something we do every day and as something we can give ourselves when it feels most needed. This was a live virtual event, recorded on Sunday 22nd March."I am grateful for your session" "Very therapeutic to start writing things down"***A piece of quietYour weekly pause - a calming relaxation practice, every Wednesday. A few minutes to settle, a few minutes to write. First aid for the soul.Join here Let’s stay connected Sign up to hear more - and only receive what speaks to you. Join the list hereeveryday ♡ compassion Tiny reminders of self-love and presence, delivered three times a week. Subscribe hereFree Events & Small Group Courses Explore the power of Flow Journaling, self-compassion and gentle change in a supportive space. See what’s onSolo Retreats at Bach Brook Rest, reflect and reconnect – fully supported in a place of deep natural beauty. Retreat with meBooks, Journaling Resources & Self-paced Courses Explore tools for inner connection and compassionate growth. Visit the libraryFree 20-minute Call Explore whether coaching could support what’s calling for change. ... ★ Support this podcast ★