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We guide a gentle breathwork journey to lift the “blanket” of overwhelm and reconnect with ease, clarity, and self-trust. Safety cues, clear counts, soft imagery, and a grounding close make the practice accessible and repeatable.

• intention to create a safe, still space
• reasons the protective blanket formed
• four-count inhale, four-count hold, seven-count exhale
• releasing tension in shoulders, chest, and jaw
• reframing from exposure to emergence
• full-body grounding and sensory return
• self-hug to seal regulation and care
• invitation to repeat the practice when heavy feelings return

If this resonated with you, feel free to replay this episode as many times as you need
I'd love to hear if this practice worked for you. Leave a comment or message on my social media

"Let me know if this episode has helped you"

What if confidence felt quiet, steady and real instead of loud and exhausting? We explore how to stop performing for approval, choose yourself without guilt, and build self-trust through tiny, doable promises. Steph opens up about completing a coaching course while raising three kids, working full-time and running a family business, showing how support, boundaries and honest self-permission turn “impossible” into done.

We unpack the difference between ego and confidence. Ego seeks applause, control and comparison; it learned to perform to stay safe. Real confidence grows when actions match values and the inner fight ends. You will hear a tender story about saying yes to her daughter’s wish for long hair and how purposeful giving differs from people-pleasing. That nuance matters: when choices align with love and values, they nourish rather than drain. We then map a simple loop to return to yourself: remember your values, speak your affirmations, act in small aligned ways, and repeat.

To make it practical, Steph offers two steps you can start today. First, practice honest self-permission and drop the performance: you do not need to earn your right to exist or be valued. Second, keep one small promise to yourself, like finishing one task or speaking kindly to yourself. Self-worth grows through self-trust, not hype. With breathwork tools coming next Wednesday, we set you up to feel more grounded, lighter and clearer, so confidence becomes embodied, not performed.

If this resonates, follow the show, share it with someone who needs calm confidence, and leave a review to help others find us. Tell us: what small promise will you keep today?

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When the heart starts whispering “I want more,” it isn’t a verdict on your partner—it’s your inner world calling for attention. We unpack how to translate that feeling into action with clear language, practical rituals, and the three pillars that make relationships last: emotional safety, being valued, and deep connection. Drawing on Steph’s 19-year relationship with Chris, we share the check-in questions that turned conflict into alignment, the small behaviours that rebuild trust, and the mindset shift that keeps both people on the same team.

We start by reframing doubt as healthy data, then move into how to speak needs without blame and how to make changes that stick. You’ll hear a simple weekly check-in format you can try tonight, plus examples of constructive criticism that leads to growth rather than defence. We also zoom out to the science: humans are wired to thrive with eye contact, tone, and touch, which is why responsiveness calms the nervous system and fuels cooperation. If you’ve drifted apart, you’ll learn how to lead by example, replace distance habits with repair rituals, and show value through time, attention, and kept promises.

By the end, you’ll have a clear roadmap to ask for more without throwing away what you’ve built. Whether you’re craving reassurance, better communication, or feeling chosen, you’ll find language, steps, and hope to guide the next conversation. Share this one with your partner, write down the three pillars, and choose one small action to start today. If this helped, follow and subscribe, then leave a review so others can find it—and tell us: what does “more” look like for you this week?

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Ever feel like your day gets hijacked the moment you try to do something for yourself? We dig into self‑procrastination—the subtle habit of trading your real priorities for chores, pings, and busywork that look productive but leave your goals untouched. Using a down‑to‑earth lens and lived experience, we unpack why smart, caring people delay what matters and how to reclaim your focus without guilt.

You’ll hear a simple, memorable tool we call tunnel vision glasses: an imaginary filter that shortens the path from intention to action. By observing how single‑task focus works in real households, we show how to walk past visual noise, stop taking detours, and finish the work that actually moves your life forward. We also challenge the control reflex—doing unasked jobs for others to feel in charge—and replace it with self‑ownership, clearer boundaries, and a kinder inner voice.

Expect practical steps you can use today: pick the top three tasks that would ease the most pressure, complete one, reward yourself, repeat. Visualise your day before it starts, anticipate distractions, and choose your route anyway. Learn to celebrate small wins so your brain links follow‑through with real satisfaction. If you’re tired of resentment, invisible labour, and goals that live on the back burner, this conversation offers a clean, compassionate reset.

If this resonated, follow the show, share it with a friend who needs a nudge, and leave a quick review—it helps more people find the tools to focus on what truly matters.

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What if the loudest applause your child ever hears from you is still ahead of you? We dive into the quiet turning point when early praise fades and how that silence shapes teens and even grown adults. From first steps to first jobs, we explore why approval is more than a nice-to-have—it’s a felt memory of safety that lives in the body, guiding confidence, risk-taking, and resilience long after childhood ends.

I share the hard truth many families recognise: we give our best energy to colleagues and acquaintances while our loved ones get the scraps. Then we wonder why home feels tense, distant, or distracted. Together we map the way back with simple, repeatable practices—no phones, short daily check-ins, and entering your child’s space with consent and calm. You’ll hear how presence can replace pressure, how praise of effort and character strengthens identity, and why consistency beats grand gestures every time.

There’s also a personal story at the heart of this conversation. A single question to my dad—“Would you listen?”—met with an instant yes that ignited this very podcast. That moment shows the lifelong power of parental belief; it can move an idea from daydream to action in weeks. If you’ve drifted from being your child’s number one fan, you’ll find practical ways to rebuild trust, turn your home back into a safe base, and cheer loudly again through the teenage years and beyond.

If this resonated, follow the show, share it with a parent who needs the nudge, and leave a review to help more families bring their best selves home.

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I ask you to dive deeper.

I want you to take a look inside yourself and see who you truly are and what you have done with your life this far.

You are going to be surprised with what you find.

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"Let me know if this episode has helped you"

An incredibly insightful topic on relationships.

Why are some many relationships failing?

How to better your personal experiences with the people you interact with on a daily basis, using simple strategies that I have found help me live a more fore filling, happier life and you can too!

Connect with Smell the Roses with Steph:

Follow on instagram - smelltheroseswithsteph

https://www.instagram.com/smelltheroseswithsteph

Follow on Facebook - Smell the Roses with Steph

https://www.facebook.com/share/1E4Zvs7hfB/