Heyoo! Thanks for sticking with me thus far - F(O)UND-A-MENTALS (or at least this part) reached it's end and I thought to do a quick overview - point the most important bit and unite what we have been talking about in few minute rundown as well as to tease what you can expect from me/us going forward (spoilers xD). Once again Thank You and I hope to see you soon! N. 00:00 preview 00:32 Intro 01:03 Review/final thoughts 06:27 What's next???

Hi & welcome back! As we nearing to the end of this miniserie, this time we will look into the retrospective ways on how to work on our shadow and inner child which might then in return help us to deal better with situations in the future. Hope it helps! 00:00 Overview 00:33 Intro 01:09 Why DEALING WITH OUR SHADOW 02:53 The Shadow (in more depth) ( https://www.thetoolsbook.com/blog/getting-to-know-your-shadow , https://en.wikipedia.org/wiki/Shadow_(psychology) , https://www.mindbodygreen.com/articles/shadow-self ) Splitting the shadow: 04:28 Things we would do 07:45 Things that we only think about 9:52 TECHNIQUES TO OVERCOME YOUR SHADOW 11:54 Shadow work journal ( https://www.theguardian.com/wellness/2023/nov/03/what-is-shadow-work-journal-tiktok-carl-jung , https://www.youtube.com/watch?v=rZqNFxDwL6g , https://www.reflection.app/blog/the-ultimate-guide-to-shadow-work-journaling , https://www.scienceofpeople.com/shadow-work-prompts/ ) 14:53 Mirror work ( https://www.centreofexcellence.com/what-is-mirror-work/ , https://www.vincegowmon.com/using-the-mirror/ ) 17:04 Affirmations ( https://journalswithdragons.com/shadow-work-affirmations-for-healing-inner-balance/ , https://yourhighestlight.com/2020/10/26/shadow-affirmations/ , https://seekingserotonin.com/affirmations-for-shadow-work/ ) HEALING OUR INNER CHILD 18:59 Inner child (in more depth) (https://integrativepsych.co/new-blog/what-is-an-inner-child , https://www.betterup.com/blog/inner-child-work ) 21:46 TECHNIQUES TO INTEGRATE WITH YOUR INNER CHILD ( https://www.healthline.com/health/mental-health/inner-child-healing#takeaway , https://psychcentral.com/health/how-to-heal-your-inner-child , https://positivepsychology.com/inner-child-healing/ , https://www.bigselfschool.com/post/inner-child-work ) 34:03 Up next...

We've all went through those - a great heartbreaks, feeling of sadness, hopelesness, greaving - being lost for a while as we found it nearly impossible to loose someone we love. Those can lie really heavy on us and can last for a long time, so to get a way how to understand them better as well as to utilise a techniques which can help us to a void them or at least help us to feel better if we are unable to can be something that can really make a big difference. I do hope that if this is you currently, you are aware that you are not alone! You might not care about anyone else as much as to a person that you've lost, but that does not mean there is noone who care about you as deeply even if you might not see them the same way. Each of us is individual and love we have towards others is nopt always the same as love they have for us. Know that there is always someone who love you and who care, no matter if that is your best frien, family or even just a colleague from work - you are not alone and you got this! 00:00 quick overview 00:50 intro 01:24 why ( https://www.verywellmind.com/breakup-depression-4768558 , https://www.unh.edu/pacs/break-ups-how-help-yourself-move ) 03:13 We are all unique ( https://www.ananiasfoundation.org/accepting-differences/ , https://danielamiller.com/2018/10/26/challenges-of-accepting-people-and-things-as-they-are ) ARGUMENTS & PREVENTING THE WORST FROM HAPPENING 05:03 Emotional contagion ( https://en.wikipedia.org/wiki/Emotional_contagion , https://positivepsychology.com/emotional-contagion/ , https://www.psychologytoday.com/gb/basics/emotional-contagion ) 11:41 Taking over from unconsciousness ( https://www.linkedin.com/pulse/20130707221745-85816712-the-power-of-the-unconscious-mind-how-does-it-affect-your-everyday-conscious-decisions , book: How to be the love you seek [dr Nicole Lepera]) 13:22 Respect, compassion & communications ( https://www.kevanlee.com/articles/non-violent-communication , https://compassionandwisdom.org/respect-the-key-to-success-happiness-and-strong-relationships/ , https://www.headspace.com/articles/ground-rules-good-arguments ) WHEN IT IS OVER... 14:24 Importance of closure ( https://psychcentral.com/relationships/finding-closure , https://www.betterhelp.com/advice/relations/defining-closure-psychology/ ) 19:06 What cen you do for yourself 28:32 Up next...

Next episode of f(o)und-a-mentals is here! This time all about personal issues and struggles. You will find out that in majority of cases, regardless of what they are, or seems to be, there is usually one underlying issue which make them seems just soo huge and hard to overcome. So sit back, relax and hopefuly you will find yet another useful tool which might help you to go through your live with a bit of more ease! 00:00 overview 00:57 intro 01:32 why 03:46 not entirely your fault ( https://www.businessinsider.com/how-your-parents-behaviors-shape-who-you-are-today-2019-7 , https://ipshitabiswas.medium.com/how-education-shapes-our-mind-9ef18c85953d , https://medium.com/@wouthermans/how-the-people-around-us-shape-who-we-are-f9175740d481 ) 05:23 love (we give) to ourselves vs to others (https://ibpf.org/i-love-you-but-i-hate-myself/ , https://tnene.com/2021/09/25/how-to-love-yourself-when-you-hate-yourself/ ) 14:51 Too much vs too little love (https://www.linkedin.com/pulse/altruism-vs-narcissism-sayed-rohani#:~: , https://thriveworks.com/blog/polar-opposite-narcissist/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7265883/ ) 19:44 Show yourself some love! ( https://www.betterup.com/blog/self-love#:~: , https://myonlinetherapy.com/why-self-love-is-important/ , https://www.inc.com/larry-kim/12-ways-to-stop-being-so-hard-on-yourself.html ) 23:14 Next time...

Hi & glad to see you back! Finally a shorter episode I hear you say! I've however still split it into sections so it's easier to navigate: 00:00 quick overview 00:24 Intro 00:59 Why 02:01 Power of thoughts (https://www.healthline.com/health/how-many-thoughts-per-day#intrusive-thoughts , https://insights.peak-dynamics.net/post/102ia4i/the-impact-of-45-000-negative-thoughts#:~:text=Every%20day%2C%20our%20minds%20are,approximately%2060%2C000%20thoughts%20per%20day , https://www.linkedin.com/pulse/power-thoughts-how-your-mind-shapes-world-elvis-rivera ) 03:49 Not just our own (https://www.linkedin.com/pulse/how-do-you-know-might-feeling-someone-elses-energy-feelings-tyack , https://www.psychologytoday.com/intl/blog/connecting-with-coincidence/202203/physiological-empathy-at-a-distance-during-psychotherapy#:~:text=Research%20suggests%20closely%20bonded%20people,be%20referred%20to%20as%20simulpathity. ) 05:14 Techniques 12:08 LABELLING/ SORTING MEDITATION ( https://www.mindful.org/a-basic-mindfulness-meditation-for-labeling-thoughts-and-emotions/ , https://unifiedmindfulness.com/mindfulness-meditation-technique-noting-and-labeling/ ) awareness 12:58 Awareness 13:20 Present/future 15:29 Positive/negative 17:43 Understanding the feeling 20:12 Utilising the understanding

Hello and happy to see you back! This episode is all about emotions & feelings and as we go through you will see that a lot of things from the last episode can be applied here too! Although shorter episode there is a lot to say a bout feelings and emotions - This is why this episode serve as if "prequel" to the upcoming two - you can seeit as general overview before we go into more depth. I however believe that this fundamental understanding is quite beneficial as with it, it will be much easier to work on specific troubles that we might have. as always, below is the episode breakdown with useful links :) 00:00 the vote! (on if I lost my mind) (ohh & overview ofc) 00:54 intro 01:29 Why ( https://www.psychologytoday.com/gb/blog/compassion-matters/201801/how-emotions-guide-our-lives ) 04:51 Emotioneless ( https://www.forbes.com/health/mind/sociopath-vs-psychopath/ , https://www.betterhelp.com/advice/sociopathy/is-there-a-mental-health-reason-for-showing-no-emotion/ , screening.mhanational.org/content/i-dont-have-feelings-anymore/ ) 09:57 Techniques ( https://www.kcresolve.com/blog/sit-with-emotions https://www.helpguide.org/articles/mental-health/emotional-intelligence-eq.htm , https://www.verywellmind.com/what-is-emotional-intelligence-2795423 ) 14:56 Feelings vs emotions ( https://dakotafamilyservices.org/resources/blog/archive/moods-feelings-emotions/#:~:text=While%20emotions%20start%20as%20sensations,both%20physical%20and%20emotional%20states. , https://www.psychologytoday.com/gb/blog/the-pleasure-is-all-yours/202202/the-important-difference-between-emotions-and-feelings ) 16:11 From the inside to the surface (messy mess pt.2 and more in depth) 17:24 Core emotion 23:43 Good and bad ( https://positivepsychology.com/positive-negative-emotions/ ) 26:44 Thoughts and feelings ( https://www.linkedin.com/pulse/emotions-thoughts-feelings-lance-burdett , https://mindfulled.com/thoughts-vs-feelings-whos-right/ )

Welcome back to F(O)UND-A-MENTALS! I am glad to see you back! I would like to apologise (again) for the lenght of this one but there has been a lot to be said and I've wanted to put all this into one so we can start the "work" from the next one. Fell free to skip between what you find interesting but try to have a look on the other bits as well as some of it might surprise you! 00:00 Foreword 00:33 Intro 01:07 Why(s) 04:23 Mindful & mindless MINDFUL TECHNIQUES 06:11 Therapy (somatic: https://www.health.harvard.edu/blog/what-is-somatic-therapy-202307072951#:~:text=A%20somatic%20therapist%20helps%20people,but%20aren%27t%20household%20terms. , holistic: https://www.healthline.com/health/mental-health/holistic-therapy body scan: https://www.youtube.com/watch?v=e0f9wa2SUX0 ) 12:57 Meditation (choose your meditation: https://liveanddare.com/types-of-meditation/ , https://mindfulnessbox.com/types-of-meditation-practices/ if you are new to meditation: https://liveanddare.com/meditation-for-beginners/) 17:21 Affirmations ( https://en.wikipedia.org/wiki/Affirmation ) 19:03 Self-hypnosis ( https://en.wikipedia.org/wiki/Self-hypnosis , https://health.clevelandclinic.org/self-hypnosis , guide: https://www.youtube.com/watch?v=DMtcdchvs2I , example: https://www.youtube.com/watch?v=uuzJffTliSc ) 22:02 Breathwork: ( https://www.healthline.com/health/breath-work-meditation#benefits , my teacher (recommend): https://www.youtube.com/@GrayCaws ) 24:02 Yoga (types of yoga: https://www.theknowledgeacademy.com/blog/types-of-yoga/ , yin yoga https://www.mindbodygreen.com/articles/guide-to-yin-yoga , my personal favourite guided yin sessions: https://www.youtube.com/@DeviDalyYoga ) 26:36 Another techniques: (reflexology/accupresure: https://www.webmd.com/balance/what-is-reflexology#:~:text=Reflexology%20is%20a%20type%20of,helps%20your%20body%20work%20better. , accupuncture: https://www.nhs.uk/conditions/acupuncture/ , different types of massage: https://www.healthline.com/health/types-of-massage#takeaway , cupping: https://my.clevelandclinic.org/health/treatments/16554-cupping ) 27:44 What to follow/what to choose? 29:24 UTILISING SENSES 31:06 What we taste/digest (psychoactive plants: https://en.wikipedia.org/wiki/List_of_psychoactive_plants,_fungi,_and_animals , herbs: https://herbsandowls.com/herbal-medicine-blog/herbs-for-mental-and-emotional-health , spices: https://ourwayoflife.co.nz/9-spices-and-herbs-that-could-naturally-boost-your-mood/ ,brain and pain processing: https://www.psychologytoday.com/gb/blog/body-sense/201204/emotional-and-physical-pain-activate-similar-brain-regions ) 43:40 What we hear (all about binaural beats: eocinstitute.org/ , i-doser: https://en.wikipedia.org/wiki/I-Doser , i-doser.com/ ) 49:49 What we smell (aromatherapy: https://www.healthline.com/health/what-is-aromatherapy , https://www.medicalnewstoday.com/articles/10884 ) 50:41 final thoughts Hope you find it helpful! -N

Welcome to F(O)UND-A-MENTALS! In this episode we will go through different ways of how you can see braind and mind processes, how does they affect you, why they are beneficial and why they are not as well as what is the issue with them. As if one wants to work on themself, they must first understand why and on what exactly. I do apologise in advance as I wanted to make those episodesshort and easy to swallow (let's see if I'll manage next time xD) But there was lot to cover and it got (slightly) out of hand. You however do not have to see this in one go - below is a list of parts that you can split this episode on or skip to what seems interesting to you. I would however recommend to see it all as they are all kind of connected. 00:00 Hi! 00:32 Intro 01:06 Why 02:46 brain & Mind BRAIN PROCESSES 03:21 Left & Right ( https://educationalgames.nobelprize.org/educational/medicine/split-brain/background.php , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7305066/ , The Divided Brain (Documentary)) 06:58 Old to New ( https://en.wikipedia.org/wiki/Triune_brain , https://medicine.yale.edu/news/yale-medicine-magazine/article/a-theory-abandoned-but-still-compelling/ ) 10:36 The whole (brain) picture 15:04 Different way to see (Three brains: https://medium.com/the-quantastic-journal/the-3-brains-head-heart-and-gut-science-4eb075bbc08e , https://www.forbes.com/sites/forbescoachescouncil/2023/12/19/understanding-the-head-heart-body-connection-and-how-to-use-it/ , plants: https://www.bbcearth.com/news/plants-have-feelings-too , https://www.sciencetimes.com/articles/24473/20191218/a-group-of-scientists-suggest-that-plants-feel-pain.htm ) MIND 19:00 Mental processes - conscious (https://www.npr.org/2020/07/14/891140598/understanding-unconscious-bias) 24:31 Unconscious ( https://www.simplypsychology.org/psyche.html , https://en.wikipedia.org/wiki/Psychoanalytic_theory ) 29:21 EGO, ID, SHADOW, MORAL CODE & INNER CRITIC 31:05 The "good" 33:42 The "bad" 40:55 The whole (mind) picture 45:24 Messy mess 49:19 Pro-active/retro-active Hope this will help to build your own understanding and mental map to better understand where and how to start so we can start getting our maind & body ready to do the "work" next time. If there is anything you would like to add, want a more understanding or just agree or disagree, polease leave a comment or reach out on socials. -N