Mindful Poetic Stories Podcast

Your Home Song; Coming home to the unshakeable foundation of self-love This episode is about you. Your journey of coming home to yourself. At the very heart of this podcast is the invitation to build a solid, unshakeable foundation of self-love, from the core of who you are.   Your Sage self. Your authentic essence.   In this deeply personal and reflective episode, Patricia shares her own journey from feeling unlovable, not good enough, and disconnected from herself to discovering the power of self-care, self-welcoming, and unconditional self-love. Through stories from childhood, school, comparison, shame, and healing, she explores how our private logic, early experiences, and internal saboteurs shape the way we see ourselves, and how we can rewrite those stories and heal.   This is an episode about mental fitness, emotional intelligence, Positive Intelligence coaching, and learning how to live from a place of inner peace, authenticity, and self-trust. Because when we come home to ourselves, we can stop merely surviving, and start living, thriving, and shining.   Quotes from this Episode; “The journey home to yourself with unconditional self-love is the strongest, most stable foundation you can live and grow from.” “Comparison is the thief of contentment, and for years, I didn’t know what was stealing mine.” “When I didn’t love myself, I was miserable. When I found self-love, I found the home within me, and I feel alive.” “Our true responsibility in this life is to be true to ourselves and love the miracle that we are.” “The distress is not the event, it’s what happens inside us as a result of the event. And that is always personal.” “True lovability begins when you choose to welcome yourself home.”   Key Concepts Explained Private Logic (Alfred Adler) Our private logic is the unconscious belief system we form most of the time in childhood based on our experiences, environment, perceptions and interpretations. It shapes how we see ourselves, others, and the world, and can either empower us or limit us.   Saboteur vs Sage (Positive Intelligence) Saboteurs: Fear-based survival patterns rooted in shame, comparison, and self-criticism Sage: The wise, loving inner voice that helps us thrive through curiosity, empathy, creativity, and purpose   Mental fitness work helps weaken saboteurs and strengthen the Sage, creating emotional resilience and wellbeing.   References Mentioned Alfred Adler – Individual Psychology & the concept of Private Logic Positive Intelligence® – Mental Fitness framework (Saboteur vs Sage) Daniel Goleman, Emotional Intelligence: Why It Can Matter More Than IQ (1995) Poem; Henry Van Dyke, A Home Song Journal; I’m Lovable – discovered at Waterstones, Piccadilly (2017)   Poetic Inspiration Henry Van Dyke – A Home Song “Every house where love abides, And friendship is a guest, Is surely home, and home-sweet-home: For there the heart can rest.”   Re-imagined for this episode: The world needs your unique authentic light. From the beautiful home within you. Find it, claim it, and let it shine.   Key Takeaways You are one of a kind; biologically, emotionally, neurologically Self-love is not selfish; it is the foundation of authentic living Childhood experiences shape beliefs, but they do not define your future Comparison erodes self-worth; authenticity restores it Emotional intelligence and mental fitness are essential life skills Healing begins when we tell our stories with compassion Your true home is within your body and being When you live from your Sage, you serve yourself, and others more fully   Recommendations Begin noticing your inner self sabotaging negative voices, without judgment Practice self-welcoming instead of self-criticism Book a discovery call with Patricia to explore Positive Intelligence mental fitness practices Develop emotional intelligence skills: self-awareness, self-regulation, empathy Write your own story; your words matter Protect your energy, peace, and uniqueness Choose yourself, again and again   Final Reflection Home is not just a place. Home is not something we earn. Home is where the heart rests, and the soul is at peace. And your truest home lives within you.   Come home to the one of a kind beautiful creation that is you.   Emails [email protected] Website www.pacoaching.co.uk      

Building Habits, Building You In this episode, Patricia dives into the powerful connection between self-care, identity, and habit formation. You’ll learn why habits, not resolutions, shape your future, how to become the “anthropologist” of your own life, and how tiny, consistent actions create long-term transformation. With insights from coaching, behavioural science, and personal stories, this episode guides you toward building habits that support a more intentional, compassionate, and fulfilling life.   Key Takeaways Habits shape your reality; Research suggests nearly half of our daily actions are habitual, often unconscious, and can steer us toward growth or self-sabotage. Interference holds us back; Coaching helps uncover the internal patterns (beliefs, fears, conditioning) that block your potential. Start small; Micro-habits bypass resistance and help your brain form new neural pathways with ease. Identity matters; As James Clear notes, habits stick when anchored to who you want to become, not just what you want to achieve. The RAS is always listening; Your brain filters information for whatever you focus on, so feed your intentions, not your fears. Habit formation takes time; The “21-day rule” is a myth. Research shows habits can take anywhere from 18 to 254 days to become automatic. Consistency over perfection; Missing a day doesn’t break a habit, but quitting on yourself does. Track, celebrate, repeat; Small wins activate dopamine and reinforce your identity as someone who follows through. Gentleness is non-negotiable; Long-term sustainable change is built on self-love, patience, and awareness, not pressure.   Quote; “People do not decide their futures, they decide their habits — and their habits decide their futures.” — F.M. Alexander   Referenced Research Habit Formation Research Phillippa Lally et al. (2009), University College London; Study finding an average of 66 days to reach habit automaticity (range 18–254 days).   Tiny Habits / Behaviour Design BJ Fogg, Stanford University — Behaviour Model and the science behind tiny habits.   Identity-Based Habits James Clear — Book, Atomic Habits   Coaching Foundations Timothy Gallwey — “Performance - Interference = Potential – Interference” Positive Intelligence - https://www.positiveintelligence.com/   Final Message This year, choose habits that honour who you are becoming. Start small, stay curious, celebrate every win, and build a foundation of self-love that can support meaningful, lasting change. You matter, today, this year, next year and every year.   Email me at [email protected] Website www.pacoaching.co.uk    

Reclaiming Your Power: Mental Fitness, Self-Love & the Sage Within   Episode Release: Christmas Eve Special   Episode Summary In this heartfelt Christmas Eve episode, Patricia is closing out the year by revisiting the core themes that have shaped our journey together: emotional resilience, self-love, and the transformative power of mental fitness. You’ll hear why many of us stay stuck in self-sabotage, how our “Saboteur” autopilot loops keep us in survival mode, and, most importantly, how reconnecting with your inner Sage is the key to lasting positive change.   This episode also includes an exciting announcement: one listener will win a Positive Intelligence Coaching Programme with me in the New Year!   If you’ve been feeling disconnected, battling self-doubt, or longing to lead a more intentional, empowered life… this is the episode that ties it all together.   Key Takeaways Self-Love Is a Revolutionary Act Drawing on the insights of Tina Lifford and Abiola Abrams, we explore why knowing and accepting yourself is the foundation of emotional resilience, empowerment, and genuine transformation.   Mental Fitness = Thriving, Not Just Surviving Mental fitness helps you shift from the self-neglect of Saboteur mode to the self-care and clarity of Sage mode. It allows you to recognise your internal programs, outdated beliefs, and survival-driven thought loops that hold you back.   The Autopilot Trap & Why Change Fails Many attempts at positive change fail because we live on autopilot, constantly pulled back by ingrained habits, limiting assumptions, and emotional survival patterns formed long ago.   Performance = Potential – Interference Based on Timothy Gallwey’s pioneering coaching work, we examine how your internal “interference patterns” drain your potential, and how Positive Intelligence coaching helps you dismantle them.   Your Inner Sage Is Always There Your intuitive wisdom, the Sage, is quiet but powerful. Strengthening it requires daily mental fitness practice, awareness, and the ability to pause, choose, and respond intentionally.   You Can’t Thrive and Survive at the Same Time Survival mode keeps you anxious, dysregulated, and limited. Sage mode opens the door to creativity, wellbeing, deeper relationships, and real happiness.   Happiness Leads to Success (Not the Other Way Around) Positive psychology confirms that cultivating happiness first boosts motivation, resilience, productivity, and life satisfaction.   Emotional Intelligence Matters More Than IQ Inspired by Daniel Goleman’s groundbreaking work, we discuss why emotional intelligence, not cognitive intelligence, matters more and is what truly shapes our success, fulfilment, happiness and meaningful relationships.   Transformation Begins With Your Relationship With Yourself To step into the future you desire, you must: Understand your internal programs Identify both strengths and sabotaging behaviours Quiet the inner critic Strengthen your intuitive Sage wisdom These are the foundations of personal power and mental fitness.   Episode Recommendations Practice the Power of the Pause As Viktor Frankl said: “Between stimulus and response, there is a space.” Use this space to reconnect with your Sage, regulate your emotions, and choose consciously instead of reacting from fear.   Begin a Simple Daily Mental Fitness Practice Small, consistent exercises that engage your Sage build new neural pathways and strengthen your emotional resilience. Engage your senses regularly and you will start to reconnect with your Sage.   Start an Internal Dialogue Audit Pay attention to your inner voices. Are they driven by fear, doubt, or outdated survival patterns, or by intuition, wisdom, and compassion?   Focus on Intentional Living Shift from autopilot to awareness. Choose habits that support your future self, not your old protective patterns.   Own Your Story Let go of self-doubt and reclaim your inner authority. Your personal power lies not in perfection, but in self-acceptance and alignment.   Listener Giveaway (Christmas Eve Special!) To celebrate the year and this journey of emotional growth, I’m gifting one listener a Positive Intelligence Coaching Programme in the New Year. Listen to the episode for details on how to enter!   Final Words Your inner Sage is never lost, it’s waiting to be heard. When you reconnect with it, you reclaim your worth, your voice, and your power. You become the author of your life.   Know yourself. Accept yourself. Love yourself. Because when you do, you become invincible.   Email me at [email protected] website www.pacoaching.co.uk  

The Christmas Gift of Presence: Digital Detox, Family Connection & The Power of Gratitude   Episode Summary In this heartfelt Christmas episode, Patricia shares two powerful personal stories from last year’s holiday season, one planned, one unplanned, that enhance her wellbeing over the festive holidays. From an intuitive two-week digital detox with her mum, to a family “Gratitude Attitude Jar,” she explores how unplugging, reconnecting, and receiving gratitude can profoundly impact mental health, emotional resilience, and joy.   Listeners will hear practical guidance for digital fasting, family connection, emotional awareness, and creative ways to build meaningful traditions that nurture peace, presence, and genuine human connection.   Key Takeaways Unplanned pauses can become the greatest gifts. A spontaneous digital break led to deeper connection, peace, and presence. Deadlines matter, but not more than people. What feels urgent often isn’t; what’s irreplaceable often is. Technology is designed to keep our attention. Taking it back requires awareness, limits, and compassion. Digital detoxing reduces stress and boosts creativity. Stepping back created space for workshops, games, and meaningful conversations. Gratitude is most powerful when it’s received, not just expressed. Research shows witnessing gratitude strengthens emotional and physical wellbeing. Small, consistent habits make digital boundaries easier. Start with 30 minutes, one room, or removing one app. Family rituals deepen connection. A gratitude jar, creativity prompts, or shared offline time can become cherished traditions.   Memorable Quotes “Sometimes the gift of switching off comes without being planned.” “Is a problem a problem if you don’t think it’s a problem?” “My mum won’t be here forever. I won’t be here forever. Deadlines can wait, making memories cannot.” “The digital world promised connection, but we are becoming more disconnected in real life.” “Start small. Half an hour. One hour. Build up. Reclaim your attention.” “Gratitude isn’t only about giving thanks, its potent power is in receiving it.” “The genuine exchange of gratitude costs nothing, but gives everything.” “Presence is the best Christmas gift any family can share.”   Episode Highlights Patricia’s intuitive choice to take a two-week tech-free Christmas with her mum Letting go of deadlines and perfectionism The reality of digital overwhelm and “nomophobia” Creative family connection rituals during the holidays Why tech leaders like Steve Jobs limited their own children’s device use Get creative and start your own digital fast or digital detox A deep dive into the “December Gratitude Attitude bottled” Research on gratitude, emotional wellbeing, and the power of receiving thanks Practical ways to nurture your attention, focus, and mental health A Christmas challenge to reclaim presence, joy, and connection   Tips & Recommendations Mentioned Digital Detox Ideas Create a family digital lockbox Synchronise “phone-off” times together Start with 30 to 60 minutes of tech-free time Limit use of one specific app Choose tech-free rooms (especially the bedroom) Make your phone not the first/last thing of the day Remove social media apps temporarily Take nature walks, visit friends, or plan creative games   Gratitude Practices Make a Gratitude Attitude Jar for the holiday season Read gratitude notes aloud as a family Create a Christmas Gratitude Journal o Morning: “10 things I’m grateful for” o Evening: “3 people who made my day happier” o Bedtime: “The best part of my day was…”   Research & Resources Huberman Lab Podcast: The Science of Gratitude https://www.youtube.com/watch?v=KVjfFN89qvQ   Message to Listeners A gentle reminder to choose presence over pressure. Your wellbeing matters 365 days a year, and the greatest gifts of the season are compassion, togetherness, love, and real-life connection.   To find out more about mental fitness or book a discovery call email [email protected]  

Rethinking Christmas; Stress, Mindset & Meaning A reflective, poetic look at the emotional weight of Christmas, and practical ways to bring calm, creativity, and connection back into the holidays.   In this heartfelt Christmas-themed episode, Patricia shares the story that inspired a powerful reframing of the season: a 2021 conversation with someone who “hated Christmas”, perhaps not so much for its meaning, but for its pressure. That conversation sparked a deeper exploration into stress, expectation, emotional reactivity, and how mental fitness can transform the holiday experience.   You’ll hear personal stories of family, loss, boundaries, overwhelm, creative traditions, and ultimately, how mindset shifts lead to a more peaceful, intentional holiday.   Key Takeaways: Most people don’t hate Christmas, they hate the stress, so normalised, round it. Consumerism, pressure, overspending, overconsumption, and emotional reactivity create anxiety that becomes normalised. Emotional intelligence changes everything. Building inner calm allows you to experience peace even during chaos, instead of running from stress. Expectations are the root of holiday burnout. Letting go of the “perfect Christmas” allows joy to emerge naturally. What you feed grows. Thoughts, beliefs, actions, they all expand where attention goes. Pause to ask: “Is this feeding what I want more of… or less of?” Power pauses are essential. Regular, mindful check-ins help you shift from reactivity to intentional response. Boundaries matter every day of the year. Healthy limits protect wellbeing, energy, and connection, especially during emotionally charged seasons. Creativity & connection can transform Christmas. Games, question boxes, writing challenges, outdoor adventures, and family “spotlight days” build meaningful memories without spending money. If you’re alone this Christmas, it can still be mindful and meaningful. Community events, volunteering, support lines, or simple rituals can create connection.   Practical Recommendations: Holiday Mental Fitness Practices The Power Pause: Ask yourself what you’re feeding right now, and adjust. Intentional breathing: Try box breathing (4-4-4). Emergency Relaxation Plan: Time in nature, a brisk walk, music, or mindful movement to reset your nervous system. Mindful Eating: Savour each bite , taste, texture, temperature.   Creative, Connection-Building Traditions Christmas Question Box: Everyone creates 3 questions to put into the box, and then everyone picks one at random to answer. Family Member of the Day: Celebrate one person intentionally. Nature Photo Stories: Each person takes one outdoor photo, then shares the story behind it. Family Writing Challenge: Create poems, limericks, haikus or stories from a shared prompt. Play, laugh, make fun memories: Encourage imagination, curiosity, mistakes, and silliness.   For anyone spending Christmas alone Check local churches/community centres for events. Visit Action to End Loneliness. https://www.campaigntoendloneliness.org/ Use free helplines such as Samaritans (116 123) or Shout (text SHOUT to 85258). Consider volunteering; its grounding, connecting, and meaningful.   Memorable Quotes from the Episode “Do you hate Christmas, or do you hate the hype, stress, and pressure we’ve normalised?” “What you feed grows! That includes our thoughts, your beliefs, your actions.” “I believed Christmas was uncontrollable stress… but now I can find peace even in chaos.” “Take ownership of you. Build emotional intelligence within yourself first.” “Change the way you look at things and the things you look at change.” Wayne Dyer “Negative emotions aren’t the problem — staying in them is.” “Your health matters 365 days a year.” “You can’t use up creativity, the more you use, the more you have.” Maya Angelou “Creativity is inventing, experimenting, making mistakes, and having fun.” Mary Lou Cook “You matter 365 days of the year, look after you.” Book a discover call with Patricia by emailing [email protected]