This week’s episode is a re-release from the early days of the podcast—and one that feels especially relevant right now.

After the recent passing of my grandfather, I’m giving myself the space to grieve and be with family. And with so many new listeners joining lately, this felt like the perfect time to bring this foundational conversation back front and center.

In this episode, we explore the basics of Nonviolent Communication (NVC)—a powerful framework developed by Dr. Marshall Rosenberg to help us communicate with more clarity, compassion, and connection.

If you’ve ever:

• Felt misunderstood in conflict
• Struggled to express what you’re really feeling or needing
• Reacted in ways that didn’t reflect your true intentions
• Wanted a more grounded, effective way to communicate

…this episode will give you a practical starting point.

You’ll learn the four core components of Nonviolent Communication:

• How to observe without judgment
• How to identify and express your feelings
• How to connect those feelings to your underlying needs
• How to make clear, actionable requests (not demands)

This work is deeply connected to themes I’ve been teaching recently in my chakra retreat and gratitude classes, because at its core, NVC is about creating authentic connection—with yourself and with others.

Bonus: I’ve added extra resources over on Patreon, including a feelings and needs list to help you start practicing this framework in your everyday life.

If you’re ready to communicate more honestly, reduce conflict, and build stronger relationships, keep listening to learn why this framework is so powerful.

Related Episodes:

• Episode 69: When “Please” Becomes Pressure — Requests vs. Demands
• Episode 60: The Throat Chakra — Authentic Communication & Self-Expression

Questions or Comments? Message me!

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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Inspired by Modern Wisdom’s episode 1073 - 19 uncomfortable truths about human nature—which I highly recommend listening to in full—this is a series of thought bubbles on human behavior, perspective, and personal growth, meant to help you reflect and see yourself and others a little more clearly.

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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Have you been trying to manifest your dream life — a new job, financial freedom, or the perfect relationship — and feel like it’s just not working? In this episode of Roots of the Rise, I explore why manifestation sometimes fails, why self-blame and spiritual bypassing can sneak in, and how to realign your energy without judgment.

Listen to a personal story about my own manifestation journey, where intentions didn’t unfold as I expected, and hear reflections on old patterns, alignment, and self-compassion. You’ll learn how to recognize the traps of over-crediting mindset, under-crediting circumstance, and survivor bias — and why manifestation is more than just thinking positively.

This episode is for anyone struggling with the law of attraction, feeling stuck in their manifestation journey, or wanting to approach spiritual growth with honesty and compassion. You’ll leave with practical insights and a new perspective on how to listen to the energy behind your desires — and how to act from a place of alignment, not force.

Questions or Comments? Message me!

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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Ready to manifest the life you truly desire? In this first episode of a two-part series on manifestation, you’ll learn the foundational principles for creating a life with intention and alignment. Discover the core steps of manifestation—clarity, identity, alignment, action, and surrender—and practical exercises for journaling, shifting your mindset, and tuning into the frequency of your ideal life. Perfect for beginners and anyone looking to deepen their manifestation practice. Next week, we’ll explore what's going on when you’re doing everything “right” but results haven’t shown up yet.

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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What if feeling triggered isn’t a flaw to fix but a signal you can skillfully meet? We take you inside the mechanics of an amygdala hijack, why your thinking brain goes offline, and how to make regulation—not rumination—your first move when emotions spike. Through practical, body-based tools and clear language you can use right away, we show how to shorten the gap between activation and awareness and turn messy moments into meaningful repair.

We break down emotional intelligence into four doables: notice what you feel, regulate when it spikes, understand what it’s about, and repair when it goes sideways. You’ll learn discreet techniques like lengthening your exhale, grounding through your feet, gentle tongue-to-palate vagal stimulation, and heart-centering to reconnect with your calm self. We also share when stepping away is the wisest choice, plus simple repair phrases that de-escalate fast: I came in hot, let me start over and I need a minute to regulate.

Then we dig deeper. Not every feeling reflects present-moment reality—feelings are real, but not always accurate. Using questions like what am I believing right now and the story I’m making up is, we reveal how old lessons, core beliefs, and childhood emotional education can amplify minor moments. Precision matters: naming I’m feeling hurt or I’m feeling frustrated re-engages the thinking brain and reduces intensity. Underneath anger you’ll often find unmet needs—safety, belonging, autonomy, respect—and once you see them, you can set boundaries, ask for clarity, or offer repair without shame.

By the end, you’ll have a repeatable path: regulate first, name precisely, question the story, and choose a response that aligns with your values. Triggers become teachers, recovery gets faster, and your relationships get sturdier. If this resonates, subscribe, share with a friend who loves psychology and mindfulness, and leave a review to help others find the show.

Resources:

• Book: Capturing the Bliss – Ayurveda and the Yoga of Emotions by Dr. Paul Dugliss
• Book: Emotional Intelligence 2.0 by Dr. Bradberry

Questions or Comments? Message me!

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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We walk through what to do when a boundary is crossed, from regulating your nervous system to restating limits, seeking understanding, and adjusting access when needed. We share scripts, examples with family, kids, and bosses, and reflect on grief, safety, and alignment.

• boundaries are tested when crossed, not when set
• nervous system responses shape fight, flight, freeze, fawn
• regulate first to choose response over reaction
• restate limits with clarity and without blame
• use nonviolent communication to name feeling, need, want
• seek understanding to find workable solutions
• distinguish control from boundaries in language
• adjust access if patterns continue
• hold the middle between collapse and rigidity
• expect grief, labels, and discomfort after growth
• prioritize safety and get support when at risk
• reflect and pre-plan scripts for recurring breaches

Members, the notes and some extra prompts are waiting for you in Patreon.

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore how an intentional evening routine calms the body, closes mental loops, and opens space for spiritual surrender so sleep comes easier and mornings start lighter. Practical steps blend sleep science, psychology, and gentle reflection to create true closure.

• why evenings determine sleep quality and morning ease
• light hygiene, circadian cues, and cooler rooms
• timing meals, caffeine, and alcohol for better rest
• creating shutdown rituals that signal safety
• five to ten minute journaling to close loops
• cognitive offloading with specific to-do lists
• using RAIN to meet emotions without spiraling
• prepping tomorrow to reduce friction and decision fatigue
• simple gratitude, forgiveness, and release practices
• a realistic 60-minute wind-down you can sustain

Members, I have a guided evening contemplation waiting for you in Patreon that will walk you through a step-by-step, calming, reflective practice to close the day fully, body, mind, and spirit.

You can learn more by clicking the link in the show notes.

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We share a candid look at why mornings feel hard, then map a humane path to a ritual that stabilizes your nervous system and shapes your identity. Three layers—physical, mental, spiritual—help you protect your first hour without perfection or pressure.

• why the first hour sets your baseline
• motivation vs momentum and small wins
• identity-building through simple cues
• physiology: sunlight, hydration, movement, breath, phone boundaries
• psychology: gratitude, journaling, visualization, tidy tasks
• spiritual presence: meditation, prayer, intention setting
• boundaries for sensitives and the “shields up” practice
• returning after missed days with grace
• the night-before choices that shape the morning

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com