We share a candid look at why mornings feel hard, then map a humane path to a ritual that stabilizes your nervous system and shapes your identity. Three layers—physical, mental, spiritual—help you protect your first hour without perfection or pressure.

• why the first hour sets your baseline
• motivation vs momentum and small wins
• identity-building through simple cues
• physiology: sunlight, hydration, movement, breath, phone boundaries
• psychology: gratitude, journaling, visualization, tidy tasks
• spiritual presence: meditation, prayer, intention setting
• boundaries for sensitives and the “shields up” practice
• returning after missed days with grace
• the night-before choices that shape the morning

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You can learn more by going to risingwithsarah.com or through the links in the show notes

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We explore how to treat emotions as feedback rather than identity, and how a few small shifts in language and practice can stop spirals, reduce conflict, and build emotional resilience. We share tools to ground the nervous system, separate feelings from perceptions, and use the 90-second rule to respond with clarity.

• emotions as signals that guide choices
• filters, beliefs, and conditioning shaping reactions
• expanding emotional vocabulary beyond glad, mad, sad
• language shift from I am to I am feeling
• feelings in the body vs perceptions in the mind
• the 90-second emotional wave and rumination
• pausing to let the snow globe settle
• walking away to re-center during escalation
• escape, suppression, and repression defined
• costs of unfelt feelings on body and relationships
• tools: 5-4-3-2-1 grounding and name-pause-allow
• checking beliefs with others to defuse conflict
• emotional education as prevention and repair

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We explore how overwhelm shows up and how to respond with clarity and intention. We share big resets, quick tools, and a simple framework to set one clear next step and move toward steadiness.

• naming overwhelm as data, not failure
• acknowledging emotions as feedback and signals
• big reset options: GYST, productive, recharge, reconnection
• small resets: breathwork, movement, nature, check hunger
• time arrives mindset and realistic prioritizing
• intention setting with simple ritual and NVC prompts
• focusing on what you want rather than what’s missing
• choosing one concrete next step that meets a need

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We explore how real self-care builds capacity, not just comfort, and why small daily practices matter more than crisis fixes. We sort relief from nourishment, face the inner critic, and map simple steps across physical, mental, emotional, relational, and spiritual domains.

• reframing self-care as ongoing support
• daily nourishment beats crisis management
• benefits to focus, inflammation, and mood
• spotting the inner critic and choosing worth
• time scarcity versus self-prioritisation
• relief versus nourishment check-in question
• four domains of care with small examples
• boring, consistent habits that grow capacity
• preparing for overwhelm by tending baseline

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We unpack what people really mean by blocked, deficient, and excessive chakras and show how stress shapes energy patterns. Practical steps focus on awareness, pacing, and capacity so change sticks rather than backfires.

• defining programs and patterns across the seven chakras
• stress responses creating excess, deficiency, and blocks
• clear signs of deficiency and how to build capacity
• why excess is dysregulation and how to contain it
• mixed patterns within one chakra across contexts
• blocks as opposing forces that keep energy stuck
• tools for healing: somatic, meditation, inquiry, experiments
• matching the tool to the imbalance for lasting change

If you have any questions about this, please feel free to email me at Sarah@risingwithsarah.com
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Episode Summary: Introducing the Membership

• Why I created the Patreon membership and the deeper intention behind it
• A centralized space for podcast listeners, workshop attendees, and 1:1 clients
• My personal healing journey—from long-term anxiety and depression to integrated, multi-level healing
• The power of healing the physical, emotional, mental, and spiritual aspects together
• Why knowledge alone isn’t enough—and how integration changes everything
• The importance of reminders on the inner growth path

Inside the Membership You’ll Find:

• Easy access to all Roots of the Rise episodes
• Exclusive bonus episodes available only to members
• Guided meditations connected to key podcast topics (like energetic boundaries)
• Organized journal prompts for every episode
• Topic-based collections (forgiveness, sleep, boundaries, etc.)
• A growing library of guided contemplations
• Community chat spaces for questions and topic suggestions

Who This Is For:

• Anyone doing deep inner work who wants consistent, grounded support
• Those who feel overwhelmed by scattered information and want integration
• Listeners who want to move from inspiration to embodied practice

Membership is $9.99/month, with a free first week and the freedom to cancel anytime. Link in the show notes.

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Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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We explore how unconscious programming creates repeating patterns and why energy—not willpower—determines whether change sticks. Practical prompts help you spot beliefs in real time and meet them with presence rather than force.

• what programming is and where it comes from
• how patterns express programming over time
• why energy amplifies whatever program is active
• the role of somatic and energetic work in healing
• five awareness practices you can use today
• reframing patterns as protective, not defective

Those of you who are members, there is a guided awareness exercise waiting for you in the app to help you begin noticing your programming and patterns

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Interested in becoming a member? Listen to the membership episode or click here to download the Rising with Sarah App

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We explore why so many seekers feel trapped in spiritual either-or choices and offer a practical middle way rooted in integration, co-creation, and discernment. The conversation moves from faith and free will to teachers, time, relationships, and the difference between peak states and embodied traits.

• naming the false choices that stall growth
• co-creation as balance between surrender and agency
• trusting teachers without abandoning discernment
• building skills over collecting beliefs
• direct experience and nervous system regulation
• presence united with long-term aspiration
• the householder path as a faster gym for growth
• relationships as mirrors and teachers
• integrating peak states into stable traits
• participation over perfection as the core practice

Questions or Comments? Message me!

Interested in becoming a member? Listen to the membership episode or click here to download the Rising with Sarah App

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com