Episodes

Practice cultivating energetic balance and nurturing a secure inner space with this week's mindful moment. This meditation inspiration is based on episode 71 with Faith Hunter on the significance of representation in wellness and creating inclusive and supportive environments within the wellness community. In this episode, we go beyond external spaces and focus on how we can cultivate a sanctuary within ourselves, especially as we navigate through less supportive spaces in society. This mindful...

What if the changing seasons mirrored transformations in your own life? This mindfulness meditation explores the balance of our energy and emotions as we shift through changing seasons, both internally and externally. As we approach the autumn equinox, we invite you to join us in a collective pause and breath, grounding ourselves amidst the changing colors around us. We discuss utilizing our five senses to connect more profoundly with our surroundings and how to ask ourselves the challenging que...

In this episode, we had the honor of speaking with Faith Hunter about the importance of representation in wellness. Faith is not just a global influencer in the wellness industry, she is a trailblazer, breaking barriers and redesigning what inclusivity and representation should look like in this space. Hear Faith’s story, from being the first dark-skinned black woman gracing the cover of Yoga Journal to creating safe and inclusive spaces for people of color in the yoga community. We're not just ...

Join us for a transformative guided meditation journey where we explore the five Koshas to foster a deeper self-connection and cultivate inner equilibrium, bliss, and oneness. Drawing inspiration from the insights shared in Episode 69 with Preston Slaughter of LOCAL Adventures RVA , this meditation is thoughtfully designed to lead you on a path toward rediscovering inner bliss and oneness. By nurturing each of the Koshas, you'll embark on a holistic journey of self-transformation and well-being....

Delve into the powerful influence of mindfulness, yoga, and outdoor adventures on today's youth. Discover how Preston Slaughter empowers youth with essential self-care, mindfulness, and compassion skills through her organization, LOCAL RVA. Explore the authentic connections forged among youth, centered on critical themes such as stress management, trust building, and self-acceptance. Preston's journey began when she returned to the United States after two years of teaching English in Thailand an...

Do you ever find yourself in a trap of pleasing others, compromising your wants and needs? Based on episode 67 with therapist Justine Carino, this mindfulness-based meditation helps people-pleasers identify their needs, express them, and manage any discomfort that may arise. 03:10 Meditation begins Support the show Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online . Join the ~*Dream Team*~ and get a shout-out on our next episode as you help make...

Are you exhausted from constantly putting other's needs before your own? In our latest conversation, I sat down with mental health counselor and anxiety treatment specialist, Justine Carino, to dissect the complex pattern of people pleasing. We get to the root of people pleasing, why we do it, and how it's deeply ingrained in our survival instincts. We delve into the uncomfortable feelings that arise when setting boundaries - a crucial step to escape the people-pleasing cycle. Justine offers he...

Extend kindness to yourself, someone you love, a neutral person, and even someone you struggle with. This practice is a Sharon Salzberg-inspired metta/ loving-kindness meditation based on episode 65 on the Enneagram. This meditation invites you to extend compassion to yourself, someone you love, a neutral person, and even someone you struggle with. It's a transformative practice, simple yet powerful, opening up your heart to empathy and understanding. 03:19 Meditation Begins Support the show Fol...

What if there was a tool to help you understand not just the 'what' but the 'why' of your behavior? A tool that could lead you to a path of self-discovery and freedom from behaviors and attitudes that no longer serve you. This conversation with Enneagram coach Chelsie Engle explores the profound tool of the Enneagram to do just that. We navigate the nuances of the Enneagram system, and how it sets itself apart from other personality tests. Chelsie and I also explore how the Enneagram sheds light...

Reawaken your awareness of interbeing and reaffirm the interconnected nature of life. This meditation is based on Episode 63 with Michelle Cassandra Johnson and practices from her book 'We Heal Together', to remind us of our inherent interconnectedness and the communal nature of healing. Practice this meditation to cultivate a deeper connection to yourself and the world we inhabit. Through this guided meditation, you'll reconnect with your understanding of interbeing and uncover the unifying th...

It's a common misconception that healing is an individual experience. While individual healing is important, community and ancestral healing are necessary as well. In this episode, we delve into the many aspects of healing with Michelle Cassandra Johnson and talk about her new book, "We Heal Together," as we uncover the continuous process of healing that embraces both personal and collective aspects of our lives. Our conversation spans from the significance of interconnection to the importance o...

Reconnect with yourself and the natural world. Take note of the moon phases each you practice this meditation and notice what came up during this particular moon phase. And see if that pattern repeats over time and just simply witness the changes. Witnessing these patterns can be a great reminder that just like the natural world is changing every single day, so are you. This practice is not just about self-awareness, it's about understanding our connection with the natural world. 05:15 Meditatio...

Have you ever wondered about the moon's impact on how you feel? Eleanor Medina, a holistic, nature therapist and the creator of Mindfulness with the Moon shares how working with these cycles can unravel layers of wisdom and insight that lie within ourselves. During our conversation, we explore the link between mindfulness, women's moon cycles, and the lunar phases. Eleanor shares the unique energies associated with the new and full moon and how to harness these energies for clarity and support i...

Ready to discover a transformative practice that could redefine your relationships and overall well-being? Inspired by Episode 59 with Heather Saba, this mindfulness-based meditation practice zeroes in on the 'sacred pause' and the art of attunement to help you find harmony in the present moment without losing your sense of self. Whether you have a few seconds or a couple of minutes to spare, this guided meditation is a practical tool that can bring balance and harmony to your life. This guided...

What if you could transform your relationships and enhance your well-being by learning the subtle dance between attunement and subsumption? Join us as certified clinical herbalist and nutritionist, Heather Saba, shares her wisdom on maintaining personal gravity while interacting with others and the world around us. Explore the complexities of attuning versus subsuming and gain practical advice on nurturing healthy boundaries and practicing intentional pauses. Dive into somatics, plant meditatio...

Feeling overwhelmed by a recent disappointment? You're not alone. Explore practical mindfulness techniques to navigate and conquer disappointment. Discover how to mindfully pay attention to your thoughts and emotions, and explore the role of your five senses in understanding the sensation of disappointment. Through a transformative mindfulness-based meditation, discover how to identify and meet the needs of your emotions. By nurturing our emotions with compassion and taking a mindful moment to f...

Ever wondered how yoga could improve your running performance? Or how running and yoga can support personal growth? Join us as we reconnect with Ann, a remarkable runner, yoga practitioner, and successful business owner, who shares her journey of discovering the connection between these two disciplines and finding balance in her life. In our conversation, we explore the challenges and rewards of pursuing multiple passions, how focusing on what excites us at the moment can help avoid feeling ove...

Inspired by our episode 55 with Daillen Culver, we have a forest bathing-inspired meditation. Find a peaceful, natural space and join us in this 8-minute practice where we'll help you fully embrace the present moment, connecting with nature as you would with a dear friend. During our guided meditation, we encourage you to engage all five senses – sight, sound, touch, taste, and smell – as you explore your surroundings. Whether you're drawn to a tree, a leaf, or even a spider web, allow yourself ...

In this episode, we engage in a conversation with Daillen Culver, a compassionate wellbeing educator, nonprofit director, and yoga teacher. Join us as we explore compassion fatigue, the profound impacts of eco-anxiety and climate distress, and the transformative power of forest bathing (Shinrin-yoku). Daillen offers valuable insights into the emotional toll of these issues and shares practical techniques to navigate and mitigate the overwhelming feelings they can evoke. One of the highlights of ...

In episode 54 we dive into the importance of tending to the roots of our nervous system and embracing ease as we work towards our goals. Join Holly for a mindful moment as we explore the power of the parasympathetic nervous system and discover how to tap into it through a transformative guided breathwork and meditation practice. In this session, we'll introduce you to the calming and rejuvenating technique of the 1:2 breath to tap into your parasympathetic nervous system, promoting relaxation an...

In this mindful moment, Holly Zajur shares a guided mindfulness-based meditation called "the pause," drawing inspiration from Katie Silcox's teachings in episode 52 and her forthcoming book, "Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself As You Are-- Broken, Beautiful, and Sacred." This transformative meditation practice, rooted in "The Holy Pause" from Katie's book and Tara Brach's "Sacred Pause," emphasizes the importance of mindfulness's two wings: awareness and co...

Join Holly Zajur on How the Wise One Grows podcast as she interviews Katie Silcox, a renowned yoga teacher and Ayurvedic practitioner, about her upcoming book, Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself as You Are—Broken, Beautiful, and Sacred . In this episode, they delve into the role of women in spirituality, the body as a gateway for spiritual connection, and the relationship between sexuality and spirituality. Katie candidly shares her own journey of healing a...

In this episode, we delve into the practice of mindfulness meditation to help alleviate suffering. We begin by discussing the Two Darts meditation, a powerful mindfulness technique that can help us handle painful emotions and thoughts more effectively. The concept of Two Darts comes from a Buddhist teaching that explains how our reactions to the initial painful experience create suffering. Whether you're new to mindfulness or a seasoned practitioner, this episode offers valuable insights and pra...

Join us in celebrating the one-year anniversary of "How the Wise One Grows" with a special check-in episode featuring my best friend. We've made it extra exciting by incorporating wheel-throwing into our conversation! In this episode, we delve into a range of topics, including reflecting on the past year, recognizing the physical symptoms of overexertion, finding ways to regain focus when straying off the path, and setting our intentions for the upcoming year. Timestamps: Reflecting on the first...