Making The Time: Well Being Through Compassionate Self-Care

Pamela Van Nest

What if self-care was less about another thing to “do” and more about becoming who you're meant to be? Making The Time is a podcast for anyone who's ever felt the quiet pull to live more intentionally, more authentically — and wondered where to start. In each episode, we go beyond the obvious and explore the full landscape of self-care: the emotional, the creative, the financial, the spiritual, the relational — and the parts of ourselves we don't always talk about. Guests bring their real-world wisdom and lived experience, sharing how caring for themselves in their area of expertise has transformed not just their own lives, but the lives of those around them, and beyond. And woven through every conversation? The Making The Time oracle card deck — a tool for reflection that helps us name our inner wisdom, recognize what holds us back, and commit to meaningful action. Because self-care isn't indulgence, it’s necessary. It's how we show up — for ourselves, and for everyone we love. New episodes weekly. Mark your calendars, set the alarm. Make the time.

Episodes

  1. 6d ago

    Spiritual Self-Care Part 1 Episode 12

    Discover how spiritual self-care goes beyond religious practice to encompass connection, compassion, and self-awareness. Celia McBride shares her personal journey and practical tips for nurturing your inner life, even amid life's busy stimuli. Key Topics: The broader definition of self-care and its inner focusHow spirituality connects us to ourselves and the universeDistinguishing self-care from selfishness, especially in spiritual practicesThe vital role of self-compassion and patience in self-carePractical ways to incorporate spiritual practices into daily lifeOvercoming challenges like overstimulation and guilt around prioritizing oneselfThe importance of listening deeply to one’s inner voiceHow values like curiosity, kindness, and patience enhance spiritual self-careThe power of internal images: the loving mama and wise elder within• • The ripple effect of inner self-care on relationships and the world Reference to May Sartonhttps://en.wikipedia.org/wiki/May_Sarton You can reach Celia through Facebook https://www.facebook.com/search/top?q=omygodthebook https://www.celiamcbride.com/ Join Pam in exploring self-care: Making the Time Podcast WebsiteFollow on Facebook and Instagram To buy the Making The Time card deck, email me at pvncoaching@gmail.com or go to my website www.pvncoaching.com  shop. Music by uppbeat.io The path we walk by AlyexNote: This episode explores the profound link between inner compassion and outward well-being, emphasizing that spiritual self-care is accessible and essential for everyone, regardless of religious belief.

  2. Jul 22

    Listening as Self-Care Episode 11

    Self-Care and Listening Brief Summary In this episode, Pam explores the importance of self-care and through listening with her guest Lynn M Teatro.   Listening Beyond Words: The Power of Compassionate Listening and Self-Care Discover how exploring deep listening and self-care can transform relationships and personal growth. In this episode, Lynn Teatro shares her groundbreaking framework that emphasizes trust, attention, and open-mindedness in fostering meaningful communication. Key Topics: The framework of TACCT: Time, Attention, Capacity, Care, Trust in effective listeningThe importance of listening with all senses—eyes, heart, and mindHow self-care influences our ability to listen and be heardPractical ways to improve internal and external listening skillsThe role of curiosity, acknowledging strengths, and open-mindednessManaging inner critics like catastrophizing to foster better connectionThe impact of listening on other life areas and relationships She invites listeners to join her on the Making the Time journey and shares ways to connect, follow, and support the show.Notes You can reach Lynn through Facebook: https://www.facebook.com/lynn.teatro where she will send you a brochure about the 7 ways of listening. Join Pam in exploring self-care:Making the Time Podcast WebsiteFollow on Facebook and InstagramTo buy the Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic by uppbeat.io• • “The Path We Walk” by Alyex

  3. Jul 15

    Relationship Self-Care-Others Episode 10

    The secret to truly fulfilling relationships begins with the most powerful self-care practice—emotional vulnerability and effective communication. In this episode,  Dawn O’Meally, a licensed clinical social worker and bariatric behavioural health expert, shares her insights on relationship self-care that goes beyond surface-level tips. You'll learn how understanding your own needs first creates a solid foundation for nourishing relationships with others and your community.  Dawn reveals practical strategies from her work with bariatric patients and couples, including how clear communication, vulnerability, and self-awareness foster healthier, more resilient bonds. We break down the five secrets to effective communication from Dr. David Burns—empathy, thought empathy, assertiveness, disarming, and stroking—and how these tools serve as acts of self-care that reduce conflict and increase happiness. Dawn shares heartwarming stories and actionable techniques—like disarming criticism, practicing mindfulness, and recognizing internal saboteurs such as the martyr—that help you protect your emotional landscape.  This episode emphasizes the vital link between internal work and external harmony, highlighting that caring for yourself fuels your capacity to care for others from a genuine place of abundance.The stakes are high: unresolved relationship tension can escalate stress, hinder personal growth, and even impact your physical health. But by integrating these relationship self-care strategies, you empower yourself to deepen connections, foster understanding, and build a supportive community that uplifts you.  Whether you're looking to strengthen your partnership, improve family dynamics, or simply become more compassionate with yourself, this episode offers a wealth of wisdom for transforming how you relate to others—inside and out. Perfect for anyone seeking practical tools for emotional resilience, healthier communication, and loving relationships that thrive—because caring for yourself is the first step to effectively caring for others. If you're ready to unlock your relational potential and create a more compassionate world, this episode is your guide, To reach Dawn  go to www.tcc4change.com Email her at dao@tcc4change Dr. Burn’s work is at https://feelinggood.com/ To buy your own oracle deck “Making The Time” go to www.pvncoaching.com shop. Music by Alex from uppbeat.io  The Paths We Walk

  4. Jul 8

    Emotional Self-Care Episode 9

    Yoga: Cultivating Compassion Within] Discover how yoga can serve as a powerful tool for emotional self-care, helping us to recognize, process, and transform our emotions—especially in challenging times. Join Pam Van Nest and yoga therapist Anne Ryan as they explore the intersection of mindfulness, body awareness, and emotional resilience through accessible yoga practices. In this episode: The definition of self-care beyond simple routines—honoring oneself in the present momentHow emotions are integrated in the five koshas or layers of being in yoga philosophyPractical ways yoga supports emotional self-care via movement, breath, and awarenessHow even brief yoga practices can shift emotional states, reduce anxiety, and promote balanceThe significance of intention, commitment, and affirmations in emotional growthManaging internal saboteurs like arrogance or critical inner voices with mindful yoga techniquesPersonal insights from Anne about yoga’s role in building resilience and emotional regulationUpcoming group sessions and private yoga therapy offeringsTimestamps: 00:00 - Introduction to emotional self-care through yoga 00:51 - Defining self-care as honoring the present moment 02:16 - Emotions in yoga’s five koshas and their interconnection 04:17 - How yoga practices foster emotional awareness and safety 05:38 - Moving emotions in motion through physical postures 07:24 - Short yoga practices for emotional shifts and nervous system regulation 10:17 - Breath techniques to calm emotional distress 11:48 - Using specific poses like Tree Pose to cultivate emotional insight 12:48 - The science behind Anandi Pranayama and emotional energy flow 14:37 - Grounding, opening, and grounding practices for emotional balance 16:17 - The evolution of yoga practice and emotional resilience over time 17:43 - Personal stories of emotional growth through yoga practice 20:09 - The power of commitment and affirmations in emotional health 24:12 - Addressing internal obstacles with mindful yoga approaches 26:20 - How yoga supports self-awareness, acceptance, and inner peace 27:07 - Opportunities for private sessions and upcoming group classes Resources & Links: Anne Ryan - Yoga TherapistMaking the Time Oracle DeckYoga Therapy Resources, International Association of Yoga TherapistsConnect with Anne Ryan: LinkedInInstagramJoin Pam in exploring self-care: Making the Time Podcast WebsiteFollow on Facebook and InstagramThis episode offers tangible tools for integrating yoga into your emotional self-care routine to enhance resilience, reduce stress, and foster inner harmony.  Music by Aylex The paths we walk

  5. Jul 1

    Physical Self-Care - Sleep Episode 8

    Prioritizing Sleep for Better Wellness and Resilience with Diane Wolf In this episode of Making the Time, Pam Van Nest interviews Diane Wolf, a psychotherapist and author focusing on the critical role of sleep in maintaining mental health, especially for high achievers and those overcoming trauma. Discover practical insights on how improving sleep can positively impact overall well-being, emotional resilience, and cognitive clarity. Timestamps: 00:00 - Welcome and episode overview on compassionate self-care 00:29 - Introduction to self-care areas, with a focus on sleep importance 01:19 - Diane Wolf's background and her research on sleep's role in trauma recovery 02:08 - Defining self-care and its significance for women and caregivers 03:07 - Diane's motivation for writing her book on sleep strategies 03:25 - Personal journey from insomnia to healthy sleep habits 04:20 - How blue light and evening routines impact sleep quality 06:26 - Connection between sleep and emotional, mental, and spiritual resilience 07:16 - The benefits of good sleep for mental clarity and patience 09:20 - Changing attitudes around sleep: from badge of endurance to a health priority 10:49 - Reframing the narrative: "Thrive" versus "Survive" on sleep needs 11:13 - The ripple effect: better sleep leads to thriving in work and relationships 12:05 - Neuroscience and restorative processes occurring during sleep 13:34 - The physical aspect of self-care: sleep, movement, and nutrition 14:05 - Using oracle cards to explore self-trust, awakening, and internal obstacles 16:34 - Overcoming societal pressures and perfectionism to honor self-care 17:16 - Internal obstacles like guilt and how to reframe mistakes as learning 18:26 - Preventing guilt from sabotaging sleep and self-care routines 23:08 - How personal integrity and client care motivate consistent self-care practices 24:38 - Introducing Diane’s upcoming Neurosteady Lab program for proactive health 25:30 - Resources for women over 50 to find support and community 27:02 - Contact information for Diane Wolf and upcoming initiatives 28:08 - Final thoughts on making sleep a cornerstone of holistic wellness Resources & Links: Why We Sleep by Matthew WalkerDiane Wolf on LinkedInDiane Wolf's contact & upcoming Neurosteady Lab[Oracle Deck "Making the Time"](Link to purchase info, if available)Connect with Diane Wolf: LinkedInEmailTo buy Making The Time card deck, email me at pvncoaching@gmail.com or go to eBay Cards   https://ebay.us/m/9cMwaR Journal Set  https://ebay.us/m/ePECoV  Journal solo   https://ebay.us/m/g4NPtV Music by uppbeat.io The path we walk by Alyex

  6. Jun 24

    LifeWork Self-Care episode 7

    In this episode of the Making the Time Podcast, Pam Van Nest explores the vital connection between self-care and life fulfillment with Lois Tuffin, a journalist, community builder, and passionate advocate for compassionate self-care. The conversation offers practical insights on balancing personal satisfaction with social contribution, the importance of vulnerability, and nurturing a mindset of boldness and creativity.  keywords self-care, life work, boldness, volunteering, community, vulnerability, creativity, well-being, personal growth  key  topics Defining self-care and life work The importance of boldness and actualization Balancing work, volunteering, and self-care The significance of vulnerability and asking for help The impact of creativity on well-being  key  frameworks Self-care as a holistic approach The importance of internal dialogue and saboteurs The ripple effect of community engagement Titles The Power of Boldness in Self-Care and Community Impact How to Balance Life Work and Self-Care After 40  sound bites "Speak up and stay true to your moral compass" "Be bold and stand up for what matters" "Solve problems rather than ruminate in stress" Chapters 00:00 Introduction to Compassionate Self-Care 01:42 Defining Life Work and Self-Care 06:26 The Importance of Relationships in Life Work 08:27 Asking for Help and Vulnerability 11:03 Overcoming Internal Obstacles to Self-Care 14:46 Boldness and Actualizing Heart's Desires 18:27 Embracing Change and Creativity 22:28 Creating Ripples of Change in Community 24:44 The Role of Creativity in Self-Care 26:43 Storytelling and Authentic Connections  resources Lois Tuffin on Substack - https://loistuffin.substack.com/ Volunteer Peterborough - https://volunteerpeterborough.ca/ Canadian Quilter Magazine -https://canadianquilter.com/  guest links Substack - https://loistuffin.substack.com/ LinkedIn - https://www.linkedin.com/in/loistuffin/

About

What if self-care was less about another thing to “do” and more about becoming who you're meant to be? Making The Time is a podcast for anyone who's ever felt the quiet pull to live more intentionally, more authentically — and wondered where to start. In each episode, we go beyond the obvious and explore the full landscape of self-care: the emotional, the creative, the financial, the spiritual, the relational — and the parts of ourselves we don't always talk about. Guests bring their real-world wisdom and lived experience, sharing how caring for themselves in their area of expertise has transformed not just their own lives, but the lives of those around them, and beyond. And woven through every conversation? The Making The Time oracle card deck — a tool for reflection that helps us name our inner wisdom, recognize what holds us back, and commit to meaningful action. Because self-care isn't indulgence, it’s necessary. It's how we show up — for ourselves, and for everyone we love. New episodes weekly. Mark your calendars, set the alarm. Make the time.