Making The Time: Well Being Through Compassionate Self-Care

Pamela Van Nest
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  • Mental Health

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.

  1. 1d ago

    Wise Elder Self in Self-Care Part 2

    Exploring Forgiveness and Self-Alignment Welcome back to another episode of Making the Time, where we continue our journey into self-care through the lens of our wiser elder self. This week, I’m joined once again by Annie Galfand, and we dive deep into the wisdom of forgiveness and the nuances of alignment in our lives. The Power of Forgiveness Forgiveness is a cornerstone of our inner peace. Annie shares that, "What happens a lot of times is over the course of our lives, we take an action or we say something that we then judge ourselves for later." This self-judgment can become a barrier to our inner wisdom. She emphasizes the importance of slowing down and reflecting on our choices. When we forgive ourselves, we embrace the fact that we did the best we could at the time. Annie suggests that having internal conversations with those parts of ourselves that made past choices can lead to true forgiveness, which is essential for emotional well-being. Aligning with Our True Selves Alignment isn’t just about being in sync with others; it’s about being true to ourselves. Annie explains, "When you are in alignment with yourself, when you are living in alignment with your values... you've quieted that inner chatter, and you're tuning into your inner wisdom."  This concept resonates deeply with our pursuit of self-care. It’s about creating a space where our true selves can emerge, free from the judgments and expectations imposed by our past or society. Navigating Internal Obstacles We also touched on the concept of saboteurs and internal critics that can hinder our growth. Annie notes, "These parts are what we would call saboteurs. They’re based on fear, what I've learned, and they’re only trying to protect us." Recognizing these saboteurs, like the resistor contrarian that opposes change, is crucial. As Annie aptly puts it, "They have all come into existence not to hurt us, but to help us." A Moment of Reflection In this episode, we invite you to consider how forgiveness and alignment play a role in your life. How can you quiet the inner chatter and allow your wiser self to guide you? Annie's advice to "take some time to think things over" is a powerful reminder that we don’t always have to rush into decisions.  For those eager to explore these themes further, I encourage you to listen to the full episode. Together, we can deepen our understanding of ourselves and embrace the journey of self-discovery. Annie is now facilitating Fran Fisher’s ‘Inspiring Competence Small Group Mentoring” class for experienced coaches who are passionate about continuous learning and personal growth adventures.  https://essenceofmasterysummit.com/work-with-annie January 2027 Cohort Dates: Jan 26, Feb 9, 23, Mar 9, 23, Apr 6, 20, May 4, 18, June 1, 15 You can also reach her at annie@radicalwisdom.com  Visit her website https://RadicalWisdom.com Join Pam in exploring self-care:Making the Time Podcast WebsiteFollow on Facebook and  InstagramTo buy your Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic from #Uppbeat    https://uppbeat.io/t/aylex/the-paths-we-walkLicense code: VN531E1LSWBH47NX

  2. Sep 30

    Self-Care Guide; Wise Elder Self Episode 21

    Keywords self-care, wise elder self, body-mind connection, self-love, coaching mastery, inner wisdom, personal growth, emotional well-being, mindfulness, self-acceptance In this warm, reflective conversation, host Pam Van Nest speaks with Master Coach Annie Gelfand about self-care as a practice of returning to alignment with one’s inner wisdom. Annie shares how unhappiness can be a signal that we’re living out of step with our values, and reframes self-care as essential rather than selfish: when we care for ourselves, we’re better able to show up for others. Together, they explore self-compassion, the body–mind–self connection, and the importance of slowing down long enough to recognize that we have choices. Through personal stories—from leaving a successful but unfulfilling career to embracing an unexpected muddy mishap—Annie illustrates how self-acceptance and presence can transform difficult moments. She also describes her own inner image of the “Lady of the Lake,” a source of confidence, calm, and connection she returns to when life feels challenging. The conversation closes on a central idea: nobody gets to be wrong. Annie connects this perspective to coaching, compassion, and learning to meet both ourselves and others with less judgment and more love. Annie is now facilitating Fran Fisher’s ‘Inspiring Competence Small Group Mentoring” class for experienced coaches who are passionate about continuous learning and personal growth adventures.  https://essenceofmasterysummit.com/work-with-annie January 2027 Cohort Dates: Jan 26, Feb 9, 23, Mar 9, 23, Apr 6, 20, May 4, 18, June 1, 15 You can also reach her at annie@radicalwisdom.com  Visit her website https://RadicalWisdom.com Follow Pam on Facebook and  InstagramTo buy your own Making The Time card deck, email Pam at pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic from #Uppbeat    https://uppbeat.io/t/aylex/the-paths-we-walk License code: VN531E1LSWBH47NX

  3. Sep 23

    Relationship S-C Within Episode 20

    Exploring the Depth of Inner Self-Care with Sandi Shortt In this episode of Making the Time, we dive into the often-overlooked concept of inner relationship self-care with psychotherapist and human design coach, Sandi Short. Together, we explore the intricacies of self-care, particularly the relationship we maintain with ourselves. Redefining Self-Care Sandi begins by defining self-care not just as an act of kindness towards oneself, but as a necessary priority. She emphasizes the importance of listening to that inner voice and distinguishing between what we think we should do versus what we genuinely need.   Self-care is kind of selfish because you have to look after yourself first.” This perspective challenges the ingrained societal norms that often prioritize others' needs over our own. Sandi suggests that practicing mindfulness in our daily routines can help us recognize the self-care acts we already engage in, even if we don’t always give ourselves credit for them. The conversation reveals the paradoxes inherent in self-care. Sandi notes that sometimes, taking care of ourselves means making uncomfortable choices that ultimately benefit not just us but those around us too.   Relationship Self-Care One of the key themes discussed is the idea of relationship self-care. Pam introduces five dimensions of self-care: physical, mental, emotional, relational, and spiritual. Within these dimensions lies a crucial relationship we have with ourselves—a relationship often neglected in favor of external connections.   Sandi shares how understanding her human design has helped her appreciate her strengths and weaknesses, leading to a more profound self-acceptance. Practical Tips for Inner Self-Care Sandi shares her personal practices for nurturing her inner self, including meditation and actively listening to her body’s needs. She describes an experience where she chose to stay home instead of attending a social event, highlighting the importance of honoring her own feelings over societal expectations. This simple act of self-honoring can be transformative, reiterating that true self-care often involves making choices that align with our inner truths. As we conclude our conversation, it becomes evident that the journey of self-care is not just about indulging in luxuries but fostering a deeper relationship with ourselves. By understanding and nurturing our inner selves, we unlock the potential to positively impact our relationships with others. Consider reflecting on your own relationship with yourself today. How can you cultivate a deeper sense of self-compassion and understanding? Join us in this exploration of self-care and discover the profound changes it can bring. You can reach Sandi through her Facebook https://www.facebook.com/sandi.shortt Instagram  https://www.instagram.com/sandishorttconsulting/ Email seshortt30@gmail.com To buy your Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic from #Uppbeat https://uppbeat.io/t/aylex/the-paths-we-walkLicense code: VN531E1LSWBH47NX

  4. Sep 17

    Self-Care Celebrate Episode 19

    Celebrating Self-Care with Tiffany Arcari The Essence of Self-Care Tiffany Arcari, our guest today, shares her poignant view on self-care: "Self-care is a boundary." She emphasizes that taking care of ourselves is essential to become the best version of ourselves. But what if we don’t know what we need? Tiffany recalls a moment when she was asked, “What do you need every day to perform at your highest?” and she realized she didn’t have an answer. Many of us navigate through life without truly knowing what fills our cups. Celebrating the Small Wins Tiffany encourages us to recognize our daily accomplishments, no matter how small. “Every day you get up, get dressed, feed yourself – these are all parts of self-care that we can celebrate.” It’s crucial to acknowledge these routines as acts of self-love.  She also highlights the importance of consistency in our self-care routines. Starting the day with gratitude can shift our mindset, reminding us that positivity is a choice, even when it feels difficult. Setting Boundaries for Self-Care A key takeaway from Tiffany’s insights is the necessity of setting boundaries. She shares her personal ritual of unplugging on Sundays, which allows her to reset for the week ahead. “I will turn things down to preserve that space for myself,” she explains, recognizing that saying no is a form of self-care. Embracing Grace and Resilience As we navigate our self-care journeys, Tiffany encourages us to embrace grace. “We are human. We’re not going to check every box,” she says. Instead of feeling guilty for not doing enough, we should view failures as lessons. Resilience is about getting back up and trying again, regardless of our setbacks.  Final Thoughts In this episode, Tiffany Arkari reminds us that self-care is deeply personal and varies for each individual. By celebrating ourselves and the small victories in our lives, we can cultivate a healthier relationship with self-care.  To reach Tiffany https://www.facebook.com/TheTiffanyShowPtbo https://www.linkedin.com/in/tiffany-arcari/ 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 from #Uppbeat (free for Creators!):https://uppbeat.io/t/aylex/the-paths-we-walk• • License code: VN531E1LSWBH47NX Follow on Facebook and InstagramTo buy the Making The Time card deck, email me at pvncoaching@gmail.com or go to my website www.pvncoaching.com  shop.

  5. Sep 9

    Self-Care; Inner Child Episode 18

    Kristine’s contacts kristine@kristinegoad.com Instagram    https://www.instagram.com/kristine.goad/?hl=en Fb   https://www.facebook.com/kristinegoad LI    https://www.linkedin.com/in/kristinegoad/ Substack   https://kristine.substack.com/ Embracing Your Inner Child with Christine Goad Nurturing our inner child can transform how we engage with life, as Christine Goad shares in this insightful conversation. Christine, a coach dedicated to helping others embrace their fears and pursue adventures, invites us to explore the importance of self-care rooted in playfulness and curiosity. Defining Self-Care Christine begins by reflecting on self-care as a practice of awareness. It’s not just about indulging in luxuries but rather an ongoing assessment of our energy and emotional states. "It's kind of like doing a body scan and an energy scan," she notes. Recognizing when to rest and when to engage is vital to maintaining balance. The Inner Child Concept Christine describes the inner child as the most authentic version of ourselves. “Our inner child doesn’t exist unscathed; she really does start to take on those wounds." This reflection invites us to acknowledge and heal those past wounds, which can enrich our present lives. The Joy of Play As she beautifully puts it, "We're here to live a life that we enjoy." The Importance of Connection Ultimately, nurturing our inner child allows us to reconnect with our sense of wonder and harmony. As Christine notes, we often lose this connection as we grow, but it's never too late to rediscover it. To dive deeper into this topic, listen to the full episode. And if you are unfamiliar with the term Entelechy here’s some info: The Concept: Entelechy means the inherent potential within something that is bound to be realized. It is the "inner intelligence" or blueprint coded inside a living thing https://insighttimer.com/ralphdelarosa/guided-meditations/visualization-for-connecting-to-our-deeper-self Join Pam in exploring self-care:Making the Time Podcast WebsiteFollow on Facebook and Instagramhttps://www.facebook.com/pamela.vannest/https://www.instagram.com/pvncoaching/?hl=enTo buy the Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic from #Uppbeat (free for Creators!):https://uppbeat.io/t/aylex/the-paths-we-walk   License code: VN531E1LSWBH47NX

  6. Sep 2

    Cultural/Identity Self-Care Episode 17

    Cultivating Cultural Identity Through Compassion In this episode of Making the Time Podcast, Pam Van Nest continues her enlightening conversation with Charmaine Magumbe, focusing on the importance of cultural and identity self-care. This episode invites listeners to reflect on how understanding our cultural roots can enhance our well-being. The Power of Storytelling Charmaine emphasizes the significance of storytelling in nurturing our cultural identities. Sharing and listening to stories from diverse backgrounds helps us connect with our history and understand the rich tapestry of experiences that shape who we are.   Building Community and Inclusivity The Afrocentric Awareness Network in Peterborough is a remarkable initiative that fosters cultural exchange and understanding. Charmaine highlights the importance of community involvement and how sharing African and Caribbean histories enriches everyone's understanding of our collective past. Compassionate Empathy and Affirmation Pam and Charmaine explore the concepts of compassionate empathy and affirmation as vital components of cultural identity. Charmaine shares her Christian perspective on compassion, noting its role in embracing and learning from others without judgment. The discussion also touches on the role of positive affirmations in strengthening one's cultural identity and self-esteem. Charmaine recounts a recent gathering with fellow Jamaicans, where sharing experiences reaffirmed her pride in her heritage. Navigating Cultural Spaces Charmaine candidly addresses the challenges of navigating predominantly Eurocentric spaces while maintaining her cultural identity. She reflects on the importance of being aware of how she presents herself and the internal dialogues that arise in these contexts.   Closing Reflections As our conversation wraps up, Charmaine leaves us with a thought-provoking reminder of the importance of understanding our backgrounds. "Everyone should be looking at who they are and what's their background. It’s good to know your history because it informs who you are and shapes your cultural identity." Join us in reflecting on how we can nurture our cultural identities through compassionate empathy and community engagement. For more insights, listen to the full episode and explore the transformative power of cultural self-care. References: Footnote to Freedom https://www.indigo.ca/products/a-footnote-to-freedom To learn more about Charmaine: https://www.facebook.com/charmain.magumbe.5 https://www.instagram.com/charmaine_magumbe/ 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 from #Uppbeat (free for Creators!):https://uppbeat.io/t/aylex/the-paths-we-walkLicense code: VN531E1LSWBH47NX

  7. Aug 26

    Cultural/Identity Self-Care part 1 Episode 16

    EPISODE DESCRIPTION What does cultural self-care really look like when your identity is shaped by migration, race, faith, and community? Charmaine Magumbe shares a powerful, deeply personal answer - and it goes far beyond “take care of yourself.” Pam Van Nest sits down with the Jamaican-born, Zimbabwean-Canadian community activist to explore how culture can become a living practice of self-care through identity, spirituality, boundaries, and belonging. From communal living and prayer to narrative activism and speaking out against white supremacy, Charmaine shows why self-care is never passive - it’s action, awareness, and protection. You’ll discover: How Charmaine defines cultural self-care as staying connected to the community that grounds youWhy living communally is not just practical for her, but spiritually and culturally essentialThe role prayer, reflection, and Christian practice play in her daily self-careHow “narrative activism” turns research and writing into a tool for resistance and educationWhy performative allyship falls short and what real allyship requiresHow identity is shaped by Jamaican, Zimbabwean, and Canadian roots - and why that mix mattersWhat Black History Month means as empowerment, context, and legacy for the next generationPam also opens up about her own decolonizing journey and the questions that come with uncovering heritage, making this conversation personal as well as political. Together, they unpack how culture, language, history, and racism all shape the way we care for ourselves and one another. This episode is essential listening if you’ve ever questioned where you belong, how your roots influence your wellbeing, or what it means to protect your identity in a world that keeps trying to define it for you. Charmaine’s perspective is a reminder that cultural self-care is not about nostalgia - it’s about reclamation, resistance, and legacy. Perfect for anyone interested in self-care, social justice, identity, Black empowerment, and the power of speaking up when it matters most. Pam Van Nest is an emotional confidence coach and host of Making the Time Podcast, where she explores one of fourteen self-care areas in each episode. Charmaine Magumbe is a Jamaican-born Zimbabwean-Canadian community activist, organizer, and arts contributor in Peterborough, known for co-founding Black Lives Matter Peterborough, the Afrocentric Awareness Network, and other community initiatives. She has served in race relations leadership, earned multiple awards, and continues to champion inclusion and awareness. Charmaine Facebook: https://www.facebook.com/charmaine.magumbeLinkedIn: https://www.linkedin.com/in/charmaine-magumbe-2205aa13/Pam / Making The Time Website: Making the Time Podcast WebsiteFollow on Facebook and InstagramCard deck: email pvncoaching@gmail.com or visit www.pvncoaching.com/shopMusic Music from #Uppbeat (free for Creators!)Track: https://uppbeat.io/t/aylex/the-paths-we-walkLicense code: VN531E1LSWBH47NX

  8. Aug 19

    The Origins; Episode 15

    In this episode Pam talks about where the ideas came from in creating Making The Time oracle deck with insights into what she learned as a coach and being coached. Some of the references she mentions are Kristin Neff, Christopher Germer, Shirzad Shamine. She ends with a 3 minute guided meditation. Join Pam in exploring self-care: Making the Time Podcast WebsiteFollow on Facebook and Instagram To buy the Making The Time card deck, email her at pvncoaching@gmail.com or go to my website www.pvncoaching.com  Opening music Music from #Uppbeat (free for Creators!):https://uppbeat.io/t/aylex/the-paths-we-walkLicense code: VN531E1LSWBH47NX Meditation music Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/orange-and-mountains/rivali-simeon-walker-rework License code: GFZRTQXOMABZKRKZshop.

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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.

Information

  • Creator
    Pamela Van Nest
  • Years Active
    2026
  • Episodes
    22
  • Rating
    Clean
  • Copyright
    © 2026 Pamela Van Nest

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