Soul Aligned Self Care

Feeling Uninspired? How Creativity Can Help You Find Direction Again

When did we stop creating just because it felt good? As children, we painted, colored, glued scraps of paper together, and danced around the living room. We weren't worried about whether it was beautiful or good enough. Then somewhere along the way, many of us stopped. We became busy. Responsible. Boring. In this solo episode, I'm inviting you back to the creative play you left behind.
🎧 In This Episode, You'll Learn:
Why creativity matters more than ever in a world of constant consumption
How to start creating when you don't feel "artistic" (no talent required)
The simple practice that changed how I approach creativity (hint: it starts on my kitchen counter)
Why I believe we need more play, more color, and more freedom in our lives
An invitation to creative retreats for women (coming soon!)
✨ Key Quotes:
"Creativity was never about perfection. It's about expression, connection, and giving yourself space to slow down long enough to hear your own thoughts."
"What if we gave ourselves permission to create the way we did as children? Curious. Messy. Free. Unconcerned with what anyone else thought."
📱 Connect & Continue the Conversation:
What did you love making as a child? Send me a DM @taliasunday (This is my art handle)
Join the Email List: https://www.tinastinson.com/hbl-blog-sign-up
Retreat Waitlist: Coming soon on my new website! https://www.tinastinson.com
Xo,, T

You’re Not Lost, You Just Outgrew Your Life (And That’s Okay)

Are you in your 50s (or 30s, or 40s) and wondering, Is this it? You aren't broken. You aren't indecisive. Society programmed us to be "good worker ants," but humans are meant to be fluid. In this raw solo episode, we break down why feeling "blah" is actually a sign of growth, and how to stop fearing change.
🎧 In This Episode, You’ll Learn:
The "Worker Ant" Myth: Why staying consistent might be damaging your health.
The Best Relationship Advice: What a 50-year marriage taught me about luck, space, and growing together (without needing to be the same).
The Doctor Dilemma: How to walk away from an investment (career, program, identity) that no longer fits.
Action vs. Thought: Why you can't think your way into a new life (and the small step to take today).
✨ Key Quotes:
"What if the goal of life isn't to figure out who you are once and for all? What if the goal is to keep becoming?"
"We don't find ourselves. We discover ourselves through experience."
📱 Connect & Continue the Conversation:
Feeling stuck? Send me a DM @tinastinsoncoach with the word "FLUID"
Also, follow my reinvention as a new artist @taliasunday
website: https://www.tinastinson.com

How to Eat Well Without Losing Your Mind w/ Lisa Parda

What if eating well didn't have to be complicated, expensive, or time-consuming? In this episode, Lisa Parda and I geek out about real food, how to cook for a busy life, why batch cooking is a game-changer, and how to stop villainizing yourself over a cookie.
We also talk about why American processed food tastes different (and not in a good way), how to navigate the grocery store without overwhelm, and why labels are for cans, not people.
In this episode, we cover:
Why every meal doesn't have to be a culinary feast
The magic of batch cooking and freezing in glass jars
How to use the Dirty Dozen / Clean 15 list (and when to just buy the damn berries)
Why frozen fruits and vegetables are your secret weapon
The truth about protein yes, you can have too much
Why community cooking might save your week (and your sanity)
Resources & Links:
Lisa's cookbook: My Love Language Is Food
Follow Lisa on Instagram: @starsatnightpublishing
EWG.org (Dirty Dozen / Clean 15 list)
Salt Sugar Fat by Michael Moss (recommended book)
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
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If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinson

Let’s Go to the Wild, Fun, Free Side - Matching Their Energy, Time Audits & Opting Out of the System

What if you stopped pretending? What if you matched their energy instead of burning out, and used that freed-up time for what actually makes you happy?
This episode is an invitation to the wild, fun, free side of life. I get real about the collective exhaustion we’re all feeling, why loyalty at work is a one-way street, and the time audit that frees up hours every week. Plus, how I’m trying to retire without a retirement plan, and why I’m bringing you along for the ride.
In this episode, I cover:
Why matching their energy is the path to freedom
The 7-day time audit (free up 3–4 hours for joy)
Opting out of the biggest scam in history
How to figure out what actually makes you happy
My new podcast direction: interviewing wild, unconventional humans & of course Self-care and Nervous System Regulation as well!
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinsonXo, T

10 Small Shifts to Calm Your Nervous System & Live in Your Purpose (Big Announcement)

I'm back with a solo episode to share a big shift happening inside my business, and inside my own life. After interviewing experts and going through my own transformation, I've realized something important:
Self-care isn't enough if your lifestyle doesn't change too.
So today, I'm walking you through the 4 pillars of this new direction and giving you 10 small, unique shifts you can start using right now.
Listen to find out:
Why self-care alone keeps you pushing a boulder uphill
The 4 pillars of a truly aligned life (unlearning, rebuilding, real alternatives, + human needs)
How to shift your lifestyle without blowing up your life
10 nervous-system-supporting practices you can do today
The 10 Shifts I Cover:
Humming – stimulates the vagus nerve and increases nasal nitric oxide (great for sinuses!)
Holding the gratitude – asking "What am I grateful for today?" keeps it expansive
Naming your future self – "What would future T do?"
Using the sun to cleanse your energy – close your eyes and let it burn away the clutter
Allowing yourself to feel the feelings – my "pity party" method that actually works
Going to sleep as the best version of you – fall asleep in your favorite moment of the day
Slowing down during pleasurable activities – bees, gardens, and savoring
Taking a few deep breaths before meals – move into rest + digest before you eat
Honoring your body – check in and actually listen
Accepting yourself as you are right now – not some future version
Connect with Tina:
📧 Email list –https://www.tinastinson.com/hbl-blog-sign-up – get notified for blogs, podcasts, and the next Soul Aligned Life Retreat
🧭 Mentorship inquiry – Free "get to know me" call – https://calendly.com/tinastinson/free-intro-to-private-coaching
🌐 Website transition – Moving to Soul Aligned Life in August (email list stays with me!) it will still be https://www.tinastinson.com
Mentioned in this episode:
"If you're interested in shifting your lifestyle and don't know how to get started, this is the type of mentorship I'm moving into. Nervous system regulation combined with small, baby shifts, so you can transform without blowing up your life."
👉 Free inquiry call link in the show notes. No pressure. No high-pressure sales. Just a conversation. https://calendly.com/tinastinson/free-intro-to-private-coaching
Subscribe + Review:
If you loved this episode, please take a moment to rate and review the show. It helps other women find this work.
Xo, T

Get Quiet (But Make It Active): Healing Your Nervous System in Midlife (Bonus Meditation) w/Elaine Glass

Feeling burnt out? Like you are just "should-ing" all over yourself? In this episode, Elaine Glass returns to the podcast to blow up the myth that meditation has to be still and silent. She introduces the Nemus Code, an energy medicine modality born from a dream and a 20-year career in healthcare.
Elaine shares how she healed from burnout and Hashimoto's as a single mom by learning to actively get quiet. We discuss why you can't move forward until your nervous system feels safe, how to tell the difference between fear and intuition, and why those "random" obsessions (like pattern-making or art) are actually your soul guiding you home.
What You’ll Learn:
00:05 Why "Get Quiet" is actually a walking meditation (not just sitting still).
05:15 The science of why you can't heal until your body feels safe.
12:40 How to stop the "hustle mentality" in your 50s and tune into your body.
18:30 The origin story of the Nemus Code (and the dream that started it all).
25:00 The 8 energy points to unlock your own inner guru (Guided practice inside).
32:00 Why following a short-lived obsession (like Etsy silver sets) is vital for your health.
Resources & Links:
Get Elaine’s Book: Get Quiet: 7 Simple Paths to the Truth of Who You Are (Hay House)
Connect with Elaine: Instagram @elaineglass.author | Website: elaneglass.com
Mentioned in Episode: The Nemus Code Energy Points (Available on Elaine’s website)
Notable Quotes:
"You are your own guru. You are your own psychic. You are your own medium. The guidance comes in the quiet." — Elaine Glass
"We think happiness is a big, bang experience. Actually, it's just tiny little joyful moments that add up to heal your life." — Elaine Glass
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinson

How Grief Became a Widow’s Greatest Creative Collaboration (with Ksenia J. Merck)

What happens when the person you love most leaves, and leaves behind an unfinished story?
For Ksenia J. Merck, the answer wasn't to pack away her husband's manuscript. It was to pick up her paintbrush.
In this episode, Ksenia opens up about losing her husband Bill in March 2024, and how finishing his science fiction novel Ghost Flower became her lifeline. She painted the cover. She illustrated the interior. She wrote a companion journal. And along the way, she discovered that grief can be a doorway into something unexpected: collaboration that doesn't end when a heartbeat does.
If you've ever lost someone and wondered if they're still with you, or if you're sitting on a creative project that feels too painful to touch, this conversation is for you.
What You'll Learn
🎨 How Ksenia felt Bill's presence while painting the Ghost Flower cover, and why she knows it wasn't just imagination
📖 What the Ghost Flower Companion Journal is (and how it helps readers go deeper into the novel's themes)
⏳ The book's central question: Would you time travel to save humanity knowing you couldn't come back?
🧠 Why purpose might be the most underrated tool for navigating grief
🌿 How nature, art, and solitude helped Ksenia rebuild after loss
✨ The concept of "soul contracts" and why Ksenia believes this project was always meant for her
🎭 The difference between structured architectural work and free creative expression—and why she needs both
Resources & Links
🌐 Ksenia's Website: https://www.merckiipress.com/
📸 Instagram: @merck2press
💼 LinkedIn: Ksenia Merck
📘 Facebook: Merck2Press
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinson

Why Talk Therapy Isn’t Enough: Somatic Healing & Moving Emotions Through the Body with Chelsea Horton

You can't think your way out of a feeling your body is holding.
In this episode, Tina sits down with Chelsea Horton, board-certified dance and movement therapist, somatic practitioner, and founder of Healing Embodied, to explore why traditional talk therapy often falls short, how the body holds our unprocessed emotions, and what actually works when you're stuck in anxiety, shame, or burnout.
Chelsea shares her own journey from growing up with religious trauma and shame to discovering dance therapy, and how that led her to build a business that prioritizes her nervous system over hustle culture. She breaks down the science of why your rational brain goes offline when you're triggered, what "emotional constipation" really means, and how even the most disconnected person can begin to build a relationship with their body.
If you've ever felt like you're "too much in your head," this conversation will change how you think about healing.
In This Episode, You'll Learn:
🧠 The Hand Model of the Brain – Why your rational brain goes offline when you're triggered (and why you can't logic your way out of anxiety)
💩 What "Emotional Constipation" Actually Means – How we block emotions from moving through us—and how to unblock them
🩰 Why Dance Therapy Works – The difference between functional movement and expressive movement (and why both matter)
🔥 How Chelsea Burned Out in Community Mental Health – And how she built a business rooted in humanity over hustle
🛡️ Why Some Somatic Practices Feel Scary – And how to start with neutral sensation if going inward feels unsafe
🎭 The Connection Between Shame, Religious Trauma, and the Body – And how to begin releasing what was never yours to carry
🌿 Simple Somatic Practices You Can Do Today – Even if you've never felt safe in your body
Key Takeaways
🔹 Your rational brain and your emotional body speak different languages. Talk therapy speaks to your prefrontal cortex. But when you're triggered, that part of your brain goes offline. To reach the emotional center, you have to speak through the nervous system, using sensation, movement, and breath.
🔹 Most of us are emotionally constipated. We feel an emotion, then our minds get in the way, analyzing, judging, shaming, avoiding. Our bodies are wired to process emotional energy naturally, just like they digest food. But our thinking gets in the way.
🔹 You don't have to be a dancer to benefit from dance therapy. It's not about looking pretty or having technique. It's about letting your body move the way it wants to move, channeling grief, anger, or fear into authentic expression.
🔹 Somatic work isn't one-size-fits-all. For someone who's highly dissociated, jumping straight into deep body awareness can feel terrifying. Start with neutral sensation, the weight of a water glass, the sound of your hands rubbing together, and build capacity from there.
🔹 Healing changes your brain. Chelsea's brain literally operated differently after two years of applying somatic work to herself. Less shame, less overthinking, less black-and-white thinking. The brain is plastic. It can rewire.
🔹 You can't pour from an empty cup, especially as a healer. Chelsea set her business up around her actual nervous system capacity. She works fewer hours, charges what feels good, and structures her day around seasons and energy. That's not selfish. That's sustainable.
Connect with Chelsea Horton
🌐 Website: www.healingembodied.com/connect 📸 Instagram: @healing.embodied📘 Facebook: @chelseajoyhorton🔗 LinkedIn: Chelsea Horton
🎁 Free Resource: Visit www.healingembodied.com/connect for a free resource library full of somatic healing tools, session demos, and trainings.
Connect with Tina:
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup

Shamanic Soul Retrieval: How to Call Back Lost Parts of Yourself with Lisa Biritz

Have you ever felt like a part of you is missing? Like you're running on autopilot, exhausted even though you're doing all the "right" things?
In this episode, I sit down with Lisa Biritz, shamanic practitioner, teacher, and author of Shamanic Soul Retrieval, to explore one of the oldest known healing systems on Earth. Lisa shares how soul loss happens (often through trauma, surgery, heartbreak, or simply overwhelming life events) and how we can call those lost parts of ourselves back home.
We dive into:
What shamanism actually is, and why the same techniques appear across cultures worldwide
The connection between soul loss and modern-day burnout, anxiety, and dissociation
How to identify if a part of your soul has left you (and what that feels like in daily life)
A step-by-step look at the soul retrieval process, and why some healing is best done with a guide
Why nature is essential to shamanic practice (and what happens when we disconnect)
Lisa's journey from journalism to shamanism, spanning Hawaii, Africa, and Europe
Past lives, parallel dimensions, and why what matters most is how it affects you today
If you've ever felt like you're carrying something that isn't yours, or that your light has dimmed without explanation, this episode is an invitation to come back to yourself.
In This Episode, You'll Learn:
🧬 What shamanism is and why it's considered the oldest human healing system
🌍 How the same shamanic techniques appear across cultures, from Hawaii to North America to the Celtic tradition
💔 What "soul loss" actually means and how it shows up in modern life
🕯️ The difference between soul loss and dissociation (and why they're connected)
🌀 How to do a simple soul retrieval meditation for yourself
🛡️ Why you need protection when calling soul parts back (and what can go wrong if you don't)
🌿 The connection between soul retrieval and nature—including how to do it for a place or land
👵 Why the students you teach are a reflection of your own healing
✨ What regression training is and how past lives affect your present reality
⏳ A thoughtful exploration of time, parallel dimensions, and why the "how it affects you" matters more than the metaphysics
Key Takeaways:
🔹 Soul loss is real, and it happens more than we realize. Any traumatic experience, surgery, divorce, abuse, an accident, or even a painful childhood moment, can cause a part of your soul energy to leave your body. In psychology, this is called dissociation. In shamanism, it's soul loss.
🔹 You can call those parts back. Soul retrieval is the practice of bringing home the parts of yourself that left to survive. It's like psychological hygiene, something we should be doing regularly, like going to the dentist or brushing our teeth.
🔹 Intrusion energies fill the holes. When soul parts leave, it creates openings. Other energies (not necessarily "bad," just not meant for you) can enter. Clearing these is part of the healing process.
🔹 Soul retrieval is best done with a guide for deep trauma. For smaller, everyday losses, you can practice on your own. But for the "root canal" level issues, having someone trained to hold space and protect the process makes all the difference.
🔹 Nature is essential to shamanic practice. We are part of nature. When we disconnect from the earth, we disconnect from ourselves. Lisa shares how even places can experience soul loss and how we can help heal them, too.
🔹 The path is your own. There is no one "right" way to do this work. Trust your instincts. Find a teacher you resonate with. The circle is more important than the master.
Resources Mentioned:
📖 Shamanic Soul Retrieval by Lisa Biritz – available at Inner Traditions, Barnes & Noble, Simon & Schuster, Amazon, and all major bookstores
🌐 Lisa's Website: LisaRainbow.com
✨ Upcoming Trainings: Regression Training (Fall) and Shamanic Ancestral Family Training (2-year program) – details on Lisa's website
Connect with Tina:
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinson🌿 Work with me more deeply: The Self Care Intensive - heal your nervous system, reset boundaries, body, mind, and soul, and step into your next phase of life with power: https://www.tinastinson.com/aligned-worthy-ps

When the Body Stops Whispering: Healing Endometriosis, Anxiety & Generational Trauma with Dr. Jennifer Schlueter

What if your chronic pain, anxiety, or exhaustion isn't random, but is actually your body finally telling a story that's been waiting to be heard?
In this episode, Tina sits down with Dr. Jennifer Schlueter, trauma-informed hypnotherapist, EFT and NLP practitioner, breathwork facilitator, and author of a doctoral thesis on healing endometriosis from the inside out.
Jennifer shares her own journey from high-achieving burnout to discovering the healing power of hypnotherapy, and how that led her to develop a three-session process that has helped women release chronic pain, get pregnant, and break free from generational trauma.
Together, they explore:
Why trauma gets stored in the body, and specifically in the womb
How ancestral patterns from our maternal line shape our physical health
The difference between hypnotherapy, EFT, and holotropic breathwork
Why high-achieving women are particularly vulnerable to chronic illness
How to release anger, grief, and suppressed emotion in safe, effective ways
The free hypnosis where you can ask three questions to a deceased loved one
If you've ever felt like your body is carrying something that belongs to someone else—this episode is for you.
In This Episode, You'll Learn:
🧬 How trauma gets passed down through generations – and why it often lives in the womb
🌬️ What holotropic breathwork actually does – and why it releases DMT, connecting you to source
💔 Why endometriosis disproportionately affects high-achieving women – the subconscious patterns behind the symptoms
👵 How to identify if your physical pain is ancestral – and what to do about it
✋ A better way to do EFT – the tapping practice that actually works when nothing else does
🧠 Why hypnotherapy goes where talk therapy can't – accessing the subconscious root of the pattern
🌍 Jennifer's vision for retreats in South Africa and Egypt – and why she chose to settle in Africa
Key Takeaways
🔹 Trauma doesn't disappear, it gets stored. If we don't release emotions like anger, grief, and shame, they get stored in our tissues. The womb, specifically, is where women hold sexual trauma, betrayal, and the weight of being silenced across generations.
🔹 Ancestral patterns are real. In Jennifer's work, the root cause of chronic pain and illness is most often found in the maternal line, grandmothers, great-grandmothers, women we may never have met whose unprocessed emotions live on in our bodies.
🔹 The three-session process works. Session 1: Hypnotherapy to find the root cause. Session 2: Holotropic breathwork to release. Session 3: Hypnosis to connect with your future healed self and receive guidance.
🔹 Anger needs a healthy outlet. We were never taught how to express anger safely. Jennifer recommends EFT, rage rooms, or even tapping while speaking every raw feeling aloud, no filtering, no masking.
🔹 High-achieving women over-function for a reason. The drive to do, to prove, to succeed is often a subconscious program running underneath, installed early, passed down, and kept alive until the body finally forces a stop.
🔹 You can talk to a deceased loved one. Jennifer created a free hypnosis where you can ask three questions to someone who has passed, a profound experience she shares on her website.
Connect with Dr. Jennifer Schlueter
https://subscribepage.io/endometriosisebook https://mindyoursubconscious.com/ https://www.youtube.com/watch?v=_j7vEmy_4QA https://www.instagram.com/dr.jenniferschlueter/ The meditation to connect with a loved one in heaven: https://www.tiktok.com/@hypnojenny/video/7247895453541453082
🙏 Thank you for tuning in to the Soul Aligned Self Care Podcast!
✨ If you loved this episode, please:
Subscribe to the show so you never miss an episode
Share it with a friend who needs this message
If you’re listening on Apple Podcasts, leave a quick review to help this show reach more amazing women like you 💜
🔗 Connect with me here:🌐 Website: https://www.tinastinson.com📌 Patreon (support the podcast & receive exclusive practices + monthly resets): https://www.patreon.com/tinastinson🎁 Freebie: The Self Healing Toolkit - stop burnout, stress, and overwhelm in their tracks & start to regulate your nervous system: https://www.tinastinson.com/signup📺 YouTube Channel: https://www.youtube.com/@SASCTinaStinson