In this episode I help you redefine and understand the difference between expectations and boundaries. Too often we get them confused or all the lines can blur together, causing anxiety and unnecessary friction in our lives. Being able to set clear boundaries in relationships can completely shift your vibe and leave you feeling powerful. Boundaries are a necessary part of self-care and self-respect. It's time to go brew that cup of coffee, stretch it out and get ready to grow with this week's episode! R-E-S-P-E-C-T....find out what it means to me! SHOW NOTES: [1:31-9:39] Defining Expectations and Boundaries [9:40-36:10] My history with this exercise and how I used it to start mending the relationship with my father.  [36:10-51:19] How to set and establish boundaries and examples of boundary statements found on IG by: @the.holicstic.psychologist https://www.instagram.com/the.holistic.psychologist/ Podcast Music By: Shawn Laizure If you are looking for a cool jingle feel free to contact Shawn! IG: https://www.instagram.com/shawnlaizure/ Twitter: https://twitter.com/shawnlaizure Podcast Artwork By: Justine Backus If you are in the market for awesome, commissioned artwork, here are her links! IG: https://www.instagram.com/j.b.dez/ Twitter: https://twitter.com/bodymodgirl --- Send in a voice message: https://anchor.fm/rae-malling/message

Yoga Coffee Magic!

Expectations VS Boundaries

In this episode I talk about my new favorite book! A book that I bought years ago but was finally able to finish. This book has meant the world to me! This book has helped me understand exactly what it is I am aiming to do with this platform. The book talks about what it means to work your light and how to BE a light worker! Curious what that even is? Well, then its time to hit play! 00:00- 13:38 OPENING 13:38- 30:42 LETTER TO LIGHT WORKER 30:42 - 45:40 WHAT I MEAN BY LIGHTWORKER 45:40 - 49:40 CLOSING LIGHT IS THE NEW BLACK Written by: Rebecca Campbell  https://rebeccacampbell.me/letter-to-a-lightworker/ Book can be purchased on Amazon or at Barnes and Noble --- Send in a voice message: https://anchor.fm/rae-malling/message

3• Light is the New Black

*****WARNING: MAY CONTAIN Star Wars SPOILERS***** In this episode I have this season's first guest, my bestie 'til the rest, Shawn Laizure! Not only is he the mastermind behind all of YogaCoffeeMagic!'s music, he is an amazing friend and fellow nerd!! Enjoy our wonderful 2 hour and 20 minute special where we talk about everything from music, to Star Wars and back again to music, with PLENTY of rabbit holes along the way! It was too good to edit anything out! This is just US, unfiltered, for two hours following down a crazy path, that somehow still comes full circle! So sit back, brew that cup of coffee and get ready for this wild ride! --- Send in a voice message: https://anchor.fm/rae-malling/message

2• Music, Star Wars and Other Crazy Rabbit Holes, FEATURING: Shawn Laizure

It's season 2 of YogaCoffeeMagic! This season is going to be even better. I am owning and steeping into my role of light worker and not holding back. I am dedicated to helping others live a more mindful life. Free from anxiety and depression. No time to waste, go brew that cup of coffee, stretch it out and get ready to grow with season TWO of YogaCoffeeMagic!  --- Send in a voice message: https://anchor.fm/rae-malling/message

1• Allow Me to Reintroduce Myself

The podcast dedicated to bringing you fun and new exciting ways to battle anxiety and depression. So, Go brew that cup of coffee, stretch it out and get ready to grow! In this weeks episode we talk about IMPOSTER SYNDROME. What it is, What it isn't and how to overcome that negative little voice. Don't let that negative voice convince you that you are not good enough. Tune in and toughen up those mindful reps! It’s time to take back control in your life and unlock your potential! --- Send in a voice message: https://anchor.fm/rae-malling/message

10• Imposter Syndrome

Welcome to the YogaCoffeeMagic! Podcast with your magical host, Rae! (That’s Me!) Each week I bring you new, fun, mindful ways to live your best life. With the goal of managing everyday anxiety and depression. I am no doctor, but I’ve seen plenty of them and spent years implementing these practices. I hope to help you ultimately live a life with less anxiety and stress. And start living a life that’s open to potential and growth. So brew that cup of coffee, stretch it out and get ready to grow with this weeks episode. Having anxiety is one thing. Having it while being a parent is a whole other ball game. In this weeks episode I share some of my personal issues that I dealt with and how I handled them. As well as some tips and tricks to handling this whole parenting thing a little bit better. It is a wild ride raising tiny humans, we might as have some fun while we do it. --- Send in a voice message: https://anchor.fm/rae-malling/message

9• Parenting with Anxiety

EP 8 Survival Mode and Forgiveness Welcome to the YogaCoffeeMagic! Podcast with your magical host, Rae! (That’s Me!) Each week I bring you new, fun, mindful ways to live your best life. With the goal of managing everyday anxiety and depression. I am no doctor, but I’ve seen plenty of them and spent years implementing these practices. I hope to help you ultimately live a life with less anxiety and stress. And start living a life that’s open to potential and growth. So brew that cup of coffee, stretch it out and get ready to grow with this weeks episode. In this episode we talk about forgiving yourself for the things you did while in survival mode. Survival mode is your brain’s way of trying to protect you. It’s completely natural. But when you are on the self growth journey, facing one of these memories in the face, it can be hard to forgive yourself. It is hard to look at your past self mistakes and let it go. We want to feel guilt and shame. I am here to tell you that stops now! So hit play and let’s get this party started! 00:00 - 4:30 Intro 04:30 - 05:25 Recap of Last Episode 05:25 - 09:00 The Process of Self Growth 09:00 -  10:25 The Gift of Awareness 10:25 -  15:20 What is Survival Mode? 15:20 - 18:20 Forgive yourself! 18:20 - 19:10 Time to Humble Up 19:10 - 21:20 The Work Will Be Uncomfortable 21:20 - 22:20 Survival Mode is Natural/ Pep Talk 22:30 - 25:00 Being Vulnerable Doesn’t Mean You Are in Danger 25:00 - 31:33 Gratitude and Outro --- Send in a voice message: https://anchor.fm/rae-malling/message

8• Survival Mode and Forgiveness

Welcome to the YogaCoffeeMagic! Podcast. Each week I am dedicated to bringing you new and fun ways to battle every day anxiety and depression. So brew that cup of coffee, stretch it out and get ready to grow! Intro What is Ego How Ego hurts us Ego vs True Self Homework Now Streaming on all major Podcast Platforms  Podcasts Spotify Google Podcasts Pocketcast Breaker Anchor OverCast RadioPublic Don’t forget to Like and Subscribe to stat up to date on new episodes! Keep the mindful practices going by following me on FB @YogaCoffeeMagic! Or IG @YogaCoffeeMagic --- Send in a voice message: https://anchor.fm/rae-malling/message

7• Deflating the Ego, Taking Back Your Power!

The podcast dedicated to bringing you fun and new exciting ways to battle anxiety and depression. In this weeks episode I talk about WHY it is important to find your inner child as well as HOW to do that. As adults we become so stagnant and forget to be playful. When you're an adult living with anxiety and depression without and outlet, it doesn't take much to tip the scales! Tune in to this weeks episode for your weekly mindful practice to combat anxiety and depression. As well as a few PLT's! Go brew that cup of coffee, stretch it out and get ready to grow! Outline: Intro 00:00- 03:50 The  Episode Breakdown 03:50- 07:25 Finding Your Inner Child 07:25-13:45 Homework-Pen to Paper 13:45-16:30 The Follow-Through 16:30-18:50 The Benefits 18:50-19:10 Pick Three Activities 19:10-22:20 Why We Build These Practices 22:20-23:55 Healing Your Inner Child 23:55-29:05 Pro Life Tip 29:05-32:55 Outro 32:55 Meditation Song: First Breath After Coma BY: Explosions in the Sky Yoga Coffee Magic is now streaming on all major platforms:  Podcasts Spotify Google Podcasts Breaker Overcast PocketCasts RadioPublic DONT FORGET TO SUBSCRIBE AND LEAVE A COMMENT BELOW! NOW GO BE MAGICAL MY LITTLE MINDFUL STUDENTS AND GO KICK ANXIETY'S ASS! --- Send in a voice message: https://anchor.fm/rae-malling/message

6• Find Your Inner Child, Find Your Light!

EPISODE 5- YOGA In this episode I cover my all time favorite topic, YOGA! I go over what it is, how to get started, and what to keep in mind. There are so many benefits to yoga, both mentally and physically. Yoga is a huge part of what fueled YogaCoffeeMagic! Podcast. Ultimately it was the key to unlocking potential in my every day life, while battling anxiety and depression. I want to be able to help inspire you and encourage you to start practicing yoga daily. Highlights- 00-3:22 Intro 03:25-4:15 Anchor Ad 04:14-13:00 What is Yoga? 13:00-16:35 Who should try yoga? 16:35-17:20 Goal of Yoga 17:20-24:10 Benefits of Yoga 24:10-35:30 Resources to get started 35:50-37:55 What do you need to start practicing yoga? 37:55-42:40 Tips & prepping the mindset 42:40-43:50 Pep-talk and homework 43:50-45:20 Podcast Info 45:20-47:27 Moments of Gratitude and Peace out! What is Yoga?: Yoga is an old discipline from India. It is both spiritual and physical. Yoga uses breathing techniques, exercise and meditation to help improve health and happiness. (source: www.yogajournal.com) Benefits of Practicing Yoga? Improves flexibility Builds Muscle Strength Perfects your posture Prevents cartilage and joint break down Protects your spine Betters your bone health Increases blood flow Drains your lymph and boosts immunity Ups your heart rate- (helps with depression) Drops your blood pressure Regulates your adrenal glands Makes you happier Helps you find a healthier lifestyle Lowers blood sugar Helps with focus Relaxes your “system” Improves Balance Maintains your nervous system Releases tension in your body Helps you sleep deeper Boosts your immune system functionality Gives your lungs room to breathe Prevents IBS and other digestive problems Give you peace of mind Increases self esteem Eases pain Gives you inner strength Connects you with guidance Replace some medications with yoga practice Benefits your relationships Encourages self care Supports your connective tissue Uses the placebo effect, to affect change Places to get started in the Michiana Area -SLR Pilates and Yoga Studio Niles, MI Beyond Zen Studio Granger, IN -Local Gyms or YMCA Apps Suggested in the episode Yoga Down Dog- Blue icon with white dog face Yoga Studio- Blueish-green icon with white lotus flower Pocket Yoga- Blue icon with lady in blue tank top in triangle pose All information and articles were found on www.yogajournal.com Artwork by: Justine Backus Music by: Shawn Laizure --- Send in a voice message: https://anchor.fm/rae-malling/message

5• Getting started with Yoga

This week we are talking about one of my favorite subjects, MEDITATION. In this episode I break down how to set yourself up for a successful meditation session. At the end I will guide you through a 5 minute mindful meditation. I hope you guys enjoy! Go brew that cup of coffee, stretch it out and get ready to meditate! ૐ SHOW NOTES: Inrto: 00:00-03:18 Defining Meditation: 03:18-06:18 Sharing Personal Experience: 06:18-09:17 The Body: 09:17-12:07 The Breath: 12:07-15:48 The Mind: 15:48-20:12 The Meditation: 20:12-26:46 Outro: 26:46-30:46 Looking for an amazing photographer in the Michiana area? Shayne Culp is the best!! Find her on Facebook and Instagram @shayneculpphotography FIND @Yogacoffeemagic ON FACEBOOK--TWITTER--INSTAGRAM   ARTWORK BY: Justine Backus IG: @j.b.dez MUSIC BY: Shawn Laizure IG: @shawnlaizure Now streaming on all major podcast platforms:  Podcasts Spotify Podbean Soundcloud Google Podcasts Pocketcasts Meditation music was royalty free youtube music! --- Send in a voice message: https://anchor.fm/rae-malling/message

4• Intro to Meditation

In this week's episode I am joined by my best friend, Chris Conliff. We talk about self care while indulging in some self care ourselves. This week we focus on essential oils, wine and setting boundaries as a form of self care. Tune in and you will even have a chance to win one of our self care packages we made!  Artwork by: Justine Backus Music by: Shawn Laizure Contact us at Yogacoffeemagic@gmail.com or catch us on:  IG @Yogacoffeemagic FB: Yoga Coffee Magic! Twitter: @Yogacoffeemagic --- Send in a voice message: https://anchor.fm/rae-malling/message

3• #Selfcare with Chris Conliff

This week I dive into some hard facts about anxiety and the six major types of anxiety. Sharing my own personal mental illness cocktail if you will and personal experiences. --- Send in a voice message: https://anchor.fm/rae-malling/message

2• Breaking Down Anxiety

Welcome to the Yoga Coffee Magic podcast! With your magical host, me, Rae! Each week I bring you real, fun, mindful practices to help you live a better life. A life void of excess stress or anxiety. I personally know what it is like to struggle with anxiety and depression. This podcast is my way of helping share the techniques I've learned to manage my mental health. I hope they also help you live a more mindful life. So brew that cup of coffee, stretch it out and get ready to grow with this week's episode!

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Yoga Coffee Magic!

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