Ep.014 Meditation for Self-Compassion: R.A.I.N.S

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The Buddhist meditation practice of R.A.I.N.S is one of the most powerful and transformative ways I've come across to deal with suffering. It stands for: Recognise. Allow. Inquire. Nurture. Self-Compassion.

I have been working with this meditation practice for about six months. I was introduced to it, by the inimitable Tara Brach. (Go look her up if you want straight talk on living dharma).

Give yourself the gift of your own presence, and through this RAINS meditation, practice being with yourself in the way you would be with a dear friend who was struggling; your immense capacity to feel, self-nurture and tend to your hurts arises naturally from within.

Self-Compassion is a balm for the soul; and it will make you kinder human.

May this practice bring you as much beauty, release and healing as it has for me!

All my Love,



Ep.013 Social Work, Self-Cafe and Trauma Informed Yoga with Nicole Steward


Nicole Steward is a social worker, and a trauma informed yoga and meditation teacher. After almost two decades as a social worker (MSW) working in foster youth services, rape crisis, juvenile justice, and education Nicole began to see the vital need for self-care to prevent burn-out. She noticed that whenever self-care came up, it was casually addressed but rarely taken seriously or discussed in depth. 

In this podcast Nicole shares the personal journey that led her to this work, and how she came to taking her own self-care seriously, discovering yoga & mindfulness as a very effective treatment to the vicarious (and often direct) trauma of social work.  Nicole now works not only with young people, but in support of the adults who work with young people offering yoga and mindfulness practices for self-care.

"Teaching yoga and offering self-care workshops that focus on understanding the neurobiology of trauma to social service agencies, schools, and non-profit organizations allows me to share the good news of self-care and the message of resilience!"

In this podcast we discuss:

* The importance of self-care for carers, and some ways to incorporate self-care in environments where you are exposed to vicarious trauma.

* What is trauma informed yoga? And how can we bring principles of trauma informed yoga to a group class.

* Nicole's story with this work, 2 burn outs and her growing awareness around her own triggers which enable her to practice radical self-care as a social worker.

* The complexity of "teaching" self-care to people who have not had love, care and belonging modeled or expressed to them as children.

It's a juicy chat, Nicole is a very clear voice for this work, and a great storyteller. She believes wholeheartedly that self-care is a RADICAL TENDENCY we must adopt if we are to sustain ourselves as service providers, change makers, and human beings.

Have a listen and pass on to anyone who you feel may enjoy or benefit from this chat!

Viva La Self-Care

Kate x


Connect with Nicole Steward through Radical Tendencies.

Nicole is @yoga_steward on Instagram

Download these free journal pages and start visioning, and living your life with Radical Self-Care!

Love, Kate xo

Ep.012 Self-Care for the Self-Employed with Brook McCarthy

Today I talk with digital marketing trainer, writer and business coach Brook McCarthy about 4 major self-care themes for the self-employed. And even if you are not self-employed these themes are still relevant to the workplace, and life in general. We discuss:

Boundaries: How to set boundaries with clients, money and time. Indicate where your boundaries are through action, rather than getting cranky when they're over stepped. And how to create space for yourself to work (and relax) at home, especially when you have small humans.

Managing Stress: Understand your unique triggers- ie the root cause of the stress (which may be a boundary issue) and how to deal with stress in a crisis. Brook shares a few of her favorite stress busters.

Getting Your Focus Pants On: Don't kid yourself that mucking about on social media is a replacement for real work. Concentrate on what's important. Brook shares a few fantastic tools you can use to bring laser focus to running your own race and tuning out the noise.

The Comparison Trap: Given the visibility of business in the age of the internet, it's so easy to get stuck comparing ourselves to folks who may be decades ahead of us in their career. Brook shares some helpful reminders of why comparison is not even accurate metric of your success, and how to stay focused on running your own race.

Finally Brook shares a "Homeplay", get ready, because this one is so much FUN!!


Love, Kate



Brook's programs:

Hustle and Heart - Group Coaching Program

Non Planner's Business Plan

Her article on the problem with "charge what you're worth"- Money and Self-Worth

Focus Pants on:

Forest- grow a tree and stay out of the social media rabbit warren.

Pomodoro Productivity Technique

Connect with Brook:




Viva La Self-Care!


Radical Self Journal Pages are here!

Download these free journal pages and start visioning, and living your life with Radical Self-Care!

Love, Kate xo

Ep.011 Dances with the Heart's Desire.

In this episode I share how radical self-care is continually schooling me in refining the way I live, so each day can be an expression of my hearts desire for Simplicity, Presence and Wholeness.

I talk about listening to my intuition, the greatest teaching of my life - learning to say no and do less, the powers of concentration and the mind (I read from Swami Vishnu-Devananda) and the re-commitment to daily sadhana (conscious spiritual practice) in the form of meditation and mantra (I read from Maya Tiwari) and how all this relates to the evolution of this project... "Radical Self Care Project", where form must meet function. I share intimately about my process in creating all this, giving you a bit of a behind the scenes look at my attempts at rejecting masculine ways of doing business and finding a more authentic feminine way which is more sustainable and more, me.

I share a Homeplay, guided practice at the end, for connecting with your Sankulpa/ Heart's Desire.


Love, Kate

The Radical Self Journal is here!

Download these free journal pages and start visioning, and living your life with Radical Self-Care!

Love, Kate xo

Ep.010 Menstrual Cycle Awareness with Alexandra & Sjanie from Red School

Alexandra Pope and Sjanie Hugo Wurlitzer are Visionary Educators in Feminine Power and the Founders of Red School. They teach a radical new approach to women's health and wellbeing; creativity and leadership; and spiritual life based on menstruality consciousness.

In this passionate conversation we hear how they each came to this 'work', or as Alexandra says "This work chose me". Then they go on to share how the menstrual cycle is a powerful practice for self-care, discussing:

* The 3 Maps emdedded within the menstrual cycle, each with their own powers to support deepening in awareness to tap the wild power within.

* The 2 poles of the cycle: menstruation and ovulation and how to harness these energies " the inner lights" and "the outer lights"

* "Holding the tension"  in the pre-menstrum, often a time of tension or discomfort, and how to make peace with this energy.

* The impact of MCA (menstrual cycle awareness) on the world at large and the rising of the feminine.

* Home Play: Alexandra and Sjanie each share a practice for you to explore at home!

This was such a fun episode to record-- enjoy and share widely dear friends!

And if you are digging the podcast, and want to join my inner circle via email, please subscribe below.

Viva La Self-Care,

Kate x

Founder @radicalselfcareproject


Get the book: Wild Power

Check out Red School's online education, menstruality mentoring and in person workshops.

Follow Red School on Instagram to see Sjanie's inspired menstrual cycle tracking.

The Radical Self Journal is here!

Download these free journal pages and start visioning, and living your life with Radical Self-Care!

Love, Kate xo

Ep.009 Ayurveda with Marissa Mele

Marissa Mele is a yoga practitioner of 20 years, the owner of Five Prana Ayurveda and is a certified Ayurvedic Health Counselor through the NAMA (National Ayurvedic Medical Association) organization. In this interview Marissa shares an overview of Ayurveda, Panchakarma, the 5 Ayurvedic cleansing practices; Dinacharya - morning routines, a bit about adapting Ayurvedic recipes for a western diet and at the end Marissa shares a home play for you to have an experience of one of her favourite Ayurvedic practices- Abhyanga. Enjoy!

Show Notes:

Further reading: Marissa's introduction to Ayurveda was with Vasant Lad's book "Ayurveda: The Science of Self Healing"

Find out your constitution: take the Banyan Botanicals Prakriti/ Dosha Quiz

Marissa's Website: Five Prana

Connect with Marissa on Instagram

Listen to Marissa on her Radio Show / Stream Marissa's Radio Show

Marissa on Spotify (find the Reggae Yoga Playlist)


Abhyanga (Self Massage with Warm Oil)

Pitta Use coconut oil, Vata use sesame oil, Kapha use sunflower oil.


Radical Self Journal is HERE!

Download these free journal pages and start visioning, and living your life with Radical Self-Care!

Love, Kate xo

Ep.008 Art Journaling + The Red Tepee with Michelle Buggy

In today's episode I chat with Michelle Buggy. Michelle is an Art Therapist, Director of InformEmotion and a mother of 5. Her passions are in art, mental health, menstrual education, community relations and supporting woman in all areas of emotional health.

We discuss art making as a process to explore our inner world, to bring to the surface mood, thought and feeling through accessing a different part of the brain. Michelle shares the evolution of her art practice, from making art journals while traveling and throughout pregnancy, to now facilitating art therapy workshops both at festivals with community participants and in a psychiatric hospital with those who suffer from trauma. Her Red Tepee, showcases the work of diverse women's relationship to their wombs, and at other times it serves as a "Red Tent" where menstruating women can rest. And at the end of the chat, Michelle shares a prompt for "Home Play" so you can explore your response to your day/ inner landscape through art-making.



Michelle's Art Therapy Journal: ‘Spring Tide - Experiential Creative Arts Journal’


The Red Tepee

Birthing Art Birthing Heart

Facebook pages

Surf Coast Celebration Day for Girls

Spring Tide Journal

The Red Tepee on Facebook

Bleeding Art Bleeding Heart


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Ep.007 MINISODE: Trataka/ Candle Gazing Kriya

If you’ve ever been transfixed by a candle flame or a bonfire and felt your mind clear, you may have been tapping into a yogic practice of trataka.

The Hatha Yoga Pradipika defines trataka as “looking intently with an unwavering gaze at a small point until tears are shed.”

This simple technique cleanses, revives and strengthens the eyes, while also creating a purifying, invigorating effect on the mind. It improves concentration, reduces eye strain/fatigue and paves the way for a deeper meditation practice.

The eyes are related to manipura chakra, and the fire element (the element of transformation and focus) This practice creates heat in the body which enables transformation process of burning up impurities. When the eyes begin to water, wipe the tears away gently with a tissue (you dont want to rub the impurities back in to the eyes).

Materials needed: candle, matches, something to elevate the candle to eye height, tissue to wipe tears.


Put Radical Self-Care on the Agenda

Start prioritising yourself, with nourishing daily actions that keep your body-mind and spirit humming along. Pop your email below to receive self-care inspiration and practical support in your inbox.