Spiraling Higher Gina Bourne and Samantha Chung

If meditation isn't your thing yet you still feel burnt out, behind, anxious and overworked...this conversation just might change your mind! When most of us think of meditation, we think we have to do it "right" by sitting cross legged, eyes closed, with a straight back and zen music in the background. But meditation is not experienced in this one limited way and is not a 'One Size Fits All' experience! Instead of writing off meditation all together, guest Ann Swanson suggests different meditations for varying situations, even beginning with just ONE minute. 

Watch this episode on YouTube:
https://youtu.be/iEGjDdTzLdE

Ann Swanson is the author of the internationally bestselling book SCIENCE OF YOGA and Meditation for the Real World, which illuminates the fascinating science behind meditation with step-by-step practices to help you find peace in everyday life. Although she's now written books on yoga and meditation, Ann wasn’t a naturally “chill person,” and meditation did not come easy to her. But her journey of overcoming chronic pain and anxiety led her to India to study yoga, to China to explore tai chi, and eventually to earn a Master of Science in Yoga Therapy. Now, Ann blends cutting-edge research with ancient wisdom to bring you realistic techniques that you will feel inspired to practice whether it's for reducing anxiety or manifesting your dreams! 

Ann even explains how meditation quite literally changes your neural pathways, making it more likely to manifest your desires...which is exactly how she manifested her very first book deal with absolutely NO following or connections to the publishing world! 

Highlights:

-How even one-minute meditations can make a difference
-Breaking down the Harvard research explaining constant mind wandering + how our happiness may depend on the ability to pay attention to the present moment
-Where science and tradition converge: groundbreaking research on gratitude and compassion practices that'll make you commit to practice
-Why most fail at developing a consistent meditation practice + how to stick with it for a lifetime of benefits
-How to use meditation for manifestation!

Timestamps:

00:00 The Science of Meditation: Impact on Brain and Body
08:35 Journey from Skepticism to Embracing Meditation
10:53 Meditation for Manifestation: The Power of Intention
30:15 Navigating the Challenges of Meditation
32:43 Understanding the Default Mode Network (Mind wandering!) 
46:00 The Impact of Nature Sounds on Mental Health

–

Watch this episode on YouTube:
https://youtu.be/iEGjDdTzLdE
Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity
Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register
--
Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching
Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte
Follow Spiraling Higher:
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For all inquiries, email us at:
Spiralinghigher@gmail.com

--

Find Ann + Order her book:
MeditationForTheRealWorld.com
Follow Ann:
https://www.instagram.com/annswansonwellness/?hl=en





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Have you ever wondered why some conversations feel nice and easy while others feel awkward or difficult? Maybe you tend to people please and speak softly in social situations OR have been told that you're too intense. If you struggle to socialize or feel nervous when talking to others, this is an episode you'll want to listen to!
Join us as we dive deep into the art of communication, exploring practical tips and personal stories that will help you express yourself with confidence, clarity, and authenticity. To learn more about the dynamics between sharp and soft speech AND how to balance our energy to prime us for the most powerful and successful conversations...we invited the beloved Ariel Niu into the studio!
Watch this episode on YouTube:
https://youtu.be/-KoKeuqL7uY
Ariel Niu is a creator, speaker, and coach on self and social dynamics. She shares views and guidance on human interactions through understanding our emotions, expressions, energy, and the interconnectedness between everything and everyone. People absolutely love the way she simply and effectively demonstrates how fear shows up in our conversational habits and millions have learned through her content how to show up with more confidence in their workplaces, social circles, and romantic relationships.
In this episode, we discuss the impact of emotional experiences on self-perception and the importance of accepting and honing one's natural expressions. By listening, you'll have a deeper insight into the nuances of social dynamics, how superiority & inferiority show up, and how to balance your expressions with authenticity, nonchalance, detachment.
Timestamps:
00:00 Ariel's Journey of Self-Discovery and Spirituality
03:50 Navigating the Balance Between Sharpness and Softness
08:22 Accepting and Honing Natural Expressions in Communication
15:21 Understanding the Nuances of Different Archetypes in Communication
31:40 Alert Nonchalance: Balancing Conscious Awareness and Neutrality
49:13 Owning Your Wants: Differentiating People-Pleasing from Genuine Kindness
57:28 Detachment and Interdependency: Navigating Healthy Relationships
59:31 Detachment and Genuine Relationships
01:21:50 Personal Growth and Acceptance
Watch this episode on YouTube:
https://youtu.be/-KoKeuqL7uY
Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity
Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register
--
Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching
Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte
Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher
Follow Simplifying Sam:
TikTok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam
Follow Gina:
TikTok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne
For all inquiries, email us at:
Spiralinghigher@gmail.com
--
Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity
Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register
Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay
--
Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching
Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte
Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher
Follow Simplifying Sam:
TikTok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam
Follow Gina:
TikTok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne
For all inquiries, email us at:
Spiralinghigher@gmail.com
--
1:1 Coaching or Book a Conversation with Ariel Niu - https://bit.ly/EnergyCoachingArielNiu
Weekly Social Wo

Spiralers, we're giving you a bird's eye view into our conscious friendship today and sharing the key ingredients we've identified for creating a truly harmonious relationship. After years of doing joint shadow work, looking at our own wounds, and validating each other probably a million times…we have become crystal clear on what helps us maintain loving awareness and consciousness in the face of our shadows or more reactive parts.

Watch this episode on YouTube:
https://youtu.be/1kkvYBcJsLg

It is our shared belief that any person can develop these skills and improve their relationships but for long-term happiness and longevity, both parties will have to face their own internal dynamics in order to prevent continuous projecting or blaming of their friend or partner.

If you are someone who is looking to call in a more conscious friendship (or partner!), this conversation is for you.

This conversation is ALSO for you if you are in a friendship right now that is suffering from defensiveness, people pleasing, emotional non-safety, and attachment. We share how we believe these types of dynamics and patterns have a chance at reformation.

At the end of the day, a conscious relationship requires a conscious YOU. This episode will help you identify how to relate to others (and yourself) with more curiosity, awareness and love.

Highlights:

-The recipe for a conscious friendship

-How to validate someone’s needs and emotions WITHOUT agreeing with them

-The blocks that prevent conscious communication

-How relationships become “toxic” over time

-How to do the work around JEALOUSY, SHAME, or INSECURITY in friendships

-How CONFLICT actually can lead to connection

FINALLY! Doors are open again for our life-changing 6 month mastermind, The Unlayered Self. We begin May 28, 2024. Click below to learn more and apply (Limited spots!):
https://simplifyingsam.mykajabi.com/the-unlayered-self

--

Watch this episode on YouTube:
https://youtu.be/1kkvYBcJsLg

Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity

Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register

Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay

--

Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching

Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte

Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher

Follow Simplifying Sam:
Tiktok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam

Follow Gina:
Tiktok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne

For all inquiries, email us at:
Spiralinghigher@gmail.com\\

Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity

Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register

Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay

For all inquiries, email us at:
Spiralinghigher@gmail.com





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We asked our community what more they wanted to hear from us and many of you said you wanted a personal Q+A...so consider your manifestation unlocked! In this cheeky episode, we answer easy to hard questions that invoke unexpected answers, and of course, weave in our own spiritual insights.

Watch this episode on YouTube:
https://youtu.be/EYjsjOy-YQc

The greatest joy of this podcast is that we get to be fully ourselves while helping the collective expand their awareness, learn new ways of being, and ultimately, feel more joy.

We hope you laugh along with us in this one and remember that laughing is potent medicine too. There is a time and place for deep, shadowy work...tears...surrender...and letting go. And there is also the invitation to ease up, live a little, and laugh a lot :)

If you enjoy these casual conversations, let us know in the free community and share with us what questions you would like to hear us answer!

–

FINALLY! Doors are open again for our life-changing 6 month mastermind, The Unlayered Self. We begin May 28, 2024. Click below to learn more and apply (Limited spots!):
https://simplifyingsam.mykajabi.com/the-unlayered-self

Watch this episode on YouTube:
https://youtu.be/EYjsjOy-YQc

Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity

Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register

Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay

--

Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching

Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte

Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher

Follow Simplifying Sam:
Tiktok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam

Follow Gina:
Tiktok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne

For all inquiries, email us at:
Spiralinghigher@gmail.com




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Michael Amster, MD is a physician and awe researcher and teacher at the UC Berkeley Greater Good Science Center. With twenty years as a pain management specialist, he is currently the founding director of the pain management department at Santa Cruz Community Health. He shares his journey of discovering awe through mindfulness and meditation practices. Michael explains the AWE method, which stands for Attention, Wait, and Expand, and how it can be used to experience awe in everyday moments. In this conversation, we actually get to experience it first-hand and if you are someone who never has time to breathe or meditate, this is one of the shortest AND most effective practices that we have both integrated into our lives.

Michael also discusses the different levels of consciousness, the markers of each, and how our bodies physiologically change between each state. Most of us live and function from “safety consciousness,” which is characterized by anxiety, worry and doubt. Just by practicing the AWE method even once a day can help you access the benefits of the other states of consciousness - heart and spacious consciousness.

By accessing the energetic state of awe in just a few short breaths, we can experience improved mental, emotional, and physical health. This dialogue allows you to consider that what you really desire from the external world is actually an altered internal state, which is available to you right in this moment.

Highlights:

-Awe is an emotional experience in which we sense being in the presence of something that transcends our normal perception of the world.

-Awe has the power to lower inflammation, reduce depression and anxiety, and improve overall health. Accessing heart and awe consciousness can enhance our daily lives and improve our relationships, work, and overall well-being.

-Shifting from safety consciousness to a state of awe and spaciousness can bring about positive changes in our lives.

-Awe is contagious and can inspire awe in others when shared.

-Awe is accessible in everyday experiences and can be practiced with the Awe Method.

-Practicing awe can lead to a heightened shift in consciousness and contribute to positive change in the world.

Timestamps:

03:05 Discovering the A.W.E. (Attention, Wait, Expand) Method
09:03 Exploring Different Levels of Consciousness
13:00 The Benefits of Heart and Spacious Consciousness
34:14 Shifting from Safety Consciousness (Fear) to Freedom
39:18 Living Life in Radical Amazement: Awe in Everyday Experiences
46:57 The Contagious Nature of Awe: Sharing Awe with Others
53:22 Practicing Awe: Shifting Consciousness and Creating Positive Change

–

FINALLY! Doors are open again for our life-changing 6 month mastermind, The Unlayered Self. We begin May 28, 2024. Click below to learn more and apply (Limited spots!):
https://simplifyingsam.mykajabi.com/the-unlayered-self

Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity

Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register

Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay

--

Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching

Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte

Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher

Follow Simplifying Sam:
Tiktok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam

Follow Gina:
Tiktok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne

For all inquiries, email us at:
Spiralinghigher@gmail.com



Advertising Inquiries: https://redcircle.com/brands

You asked, we delivered! We can't tell you how many times we've been asked what to do about toxic relationships and how to know if you're experiencing one. In this episode, we share our own personal definitions of "toxic" and it may or may not be what you think! While it seems easy to point out the toxicity in others' behavior, it's a lot harder to point it out within ourselves. So we took this opportunity to share our personal stories and explain that toxic behavior is a combination of characteristics (rather than a character flaw) that play out in relational dynamics, most easily distinguished by defensiveness, blame, and control.

Watch this episode on YouTube:
https://youtu.be/D1H7r7KN6DI

However, not every single person who displays this behavior is a "toxic" person if they are aware and willing to confront their own patterns and vulnerably express their needs. Because in reality, ALL humans can become defensive, point the finger and become controlling; but getting curious about those behaviors rather than blaming others for them is the antidote to the "toxicity" so many are used to. And the good news? Expressing curiosity and vulnerability are skills that can be learned in any relational dynamic that seeks to foster trust. That means that a relationship that has gone sideways can (with trust and emotional safety) be brought back to balance...but it's also how relationships you think that could never change, well, do.

So if you are engaging in a "toxic" dynamic right now or know someone who is, this conversation will help you understand the root of that toxicity and the actionable solutions you can take responsibility for in an effort to create more connection and clarity in your personal relationships.

–

FINALLY! Doors are open again for our life-changing 6 month mastermind, The Unlayered Self. We begin May 28, 2024. Click below to learn more and apply (Limited spots!):
https://simplifyingsam.mykajabi.com/the-unlayered-self

Join our FREE community: (We host free calls every month!)
https://tinyurl.com/Spiralinghighercommunity

Try the SUPERHUMAN app free for 6 weeks with code 'SPIRALINGHIGHER':
https://www.superhuman.app/register

Clear your money blocks & learn how to tap into true ABUNDANCE and become a money master:
https://simplifyingsam.mykajabi.com/abundance-money-workshop-replay

--

Apply for 1:1 coaching with Sam:
https://www.simplifyingsam.com/1on1coaching

Apply for 1:1 coaching with Gina:
https://tinyurl.com/1on1coachingbte

Follow Spiraling Higher:
Instagram - https://www.instagram.com/spiralinghigher

Follow Simplifying Sam:
Tiktok - https://www.tiktok.com/@simplifying.sam
Instagram - https://www.instagram.com/simplifying.sam

Follow Gina:
Tiktok - https://www.tiktok.com/@ginabourne
Instagram - https://www.instagram.com/ginabourne

For all inquiries, email us at:
Spiralinghigher@gmail.com




Advertising Inquiries: https://redcircle.com/brands