Best Sarah Vallely Podcasts (2023)

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The Assistant Lab

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Episode Twenty Five - Interview with Jess Gardiner of The Assistant Room 1:09:27

3d ago1:09:27

1:09:27

After a summer break, we are back and delighted to welcome Jess Gardiner, Founder of The Assistant Room. Our discussion is varied and may be considered controversial at times: Executive Energy Toxic Loyalty How to be a good quitter Why the EA/PA industry is 'wash, rinse and repeat' and needs to change Evolution vs revolution of the assistant roles …

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The Aware Mind

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Why Self-love Deficit Disorder is the New Codependence and Other Supports for Relationships After Trauma 15:40

6d ago15:40

15:40

In this episode, Sarah introduces a new "disorder" experts are getting behind and spearheading a movement to include in the DSM. Self-love Deficit Disorder shows up when we ignore our own needs to fill other people's needs. SLDD also looks like a struggle to understand what your emotions are and express them to others. These are also the qualities …

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The Aware Mind

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Deescalating Feelings of Anger and Frustration During Times of Conflict with your Partner 28:43

28d ago28:43

28:43

In this episode, Sarah and her guest Stacey Curnow, a licensed couples therapist and relationship expert, break down what happens within our nervous systems when we enter conflict. Learn if it is best to address the issue in the moment or wait until later. Find out what soothes your nervous system and how to help your partner soothe theirs. Stacy d…

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The Aware Mind

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Brene Brown Gives Advice on Healthy Ways to Feel Our Emotions Such as Anxiety, Insecurity and Disappointment and More 21:35

1M ago21:35

21:35

In this episode, Sarah details Brene Brown's latest book "Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience". In this book Brene highlights 87 emotions, explaining what these emotions truly mean and gives advice on what we can do to experience these emotions in the healthiest way possible. Learn ways to minimize…

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The Assistant Lab

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Episode Twenty Four - Interview with Natasha Broomfield-Reid, Founder of Diverse Matters 1:02:49

2M ago1:02:49

1:02:49

EDI is a top priority for most leadership teams, but how many are really driving through culture change? This weeks interview discusses exactly this and all things EDI and why is should matter to every business and executive support professional. Natasha is the founder and Director of Diverse Matters. She is responsible for the overall running of t…

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The Aware Mind

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Tips for Building Your Sense of Self-Worth with Simple Mindfulness Approaches that Really Work! 30:58

2M ago30:58

30:58

In this episode, Sarah and her guest, Mike Comparetto, unpack what it means to have biases, especially the ones that are self-defeating. Do you know what your core beliefs are? For most people, these beliefs are completely unconscious. However, with mindfulness, you can uncover these beliefs and see how they act as a hurdle to you achieving your go…

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The Assistant Lab

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Episode Twenty Three - Interview with Alex Leigh of Sport England 59:25

3M ago59:25

59:25

Alex Leigh is a new addition to the board of EPAA and an ambitious millennial Executive Assistant, with over 13 years experience under her belt. A former quantitative market researcher focusing on fast-moving consumer goods, Alex’s love for sport and excellent administration brought her to the sport sector nearly 14 years ago, and the start of her …

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The Assistant Lab

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Episode Twenty Two - Interview with Sarah Howson, Director of Strategic PA Recruitment & Strategic PA Network 45:43

3M ago45:43

45:43

This weeks interview is with the incredible Sarah Howson. Sarah is Co Founder and Director of The Strategic PA Network & Strategic PA Recruitment. We chat to Sarah about her career story with a big chunk of her early childhood spent living in the USA , before coming back to the UK and continuing her education. Sarah talks through her journey as an …

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The Aware Mind

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You Don't Need to Work Harder to Soothe Your Anxiety, You Just Need to Work Smarter 29:46

3M ago29:46

29:46

In this episode, Sarah and her guest, Dr. Breese Annable, discuss how awareness of our fears can actually calm our anxiety. It sounds counter-intuitive but asking questions about what the deeper fears are driving your concerns and worry, can actually reduce your discomfort. Worry, over-eating, and hyper-planning are unhealthy responses to fear. Wit…

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The Assistant Lab

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Episode Twenty One - Interview with Dalya Perry-Bernstein, Carter Gem Properties & EPAA's new Chair 53:16

3M ago53:16

53:16

Dalya is an award-winning Executive Assistant with over 15 years of progressive experience within the EA/PA industry and also EPAA's new chair. She has been EA to a high profile/high net worth Entrepreneur & Philanthropist since 2010 and has since been promoted to Director. In 2013, she was 1st runner up in the Executive PA Magazine PA of the Year …

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The Aware Mind

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50th Episode Celebration! Why Self-Compassion and Self-Validation Will Change Your Life 20:55

4M ago20:55

20:55

In this episode, Sarah shares how a little self-validation can go a long way when it comes to reducing stress. What if the next time you found yourself in a stressful situation, you paused to validate your stress response? "It's understandable that I am feeling stressed, there is a chance I am going to be late for my meeting." Validating yourself f…

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The Assistant Lab

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Episode Twenty - Interview with Vanessa Vallely OBE, Managing Director of WeAreTheCity 59:07

4M ago59:07

59:07

By Victoria Wratten & Anel Martin

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The Aware Mind

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Four Reasons Paying Attention to Body Sensations Eases Us through Difficulty, Including Stress, Panic and Depression 35:28

4M ago35:28

35:28

In this episode, Sarah and her guest, licensed therapist Mike Comparetto, discuss why simple body awareness exercises help us better process our emotions, gain a better perspective and move us through difficult situations in a healthy way. Our psyche comes up with a million reasons to resist our experience. And we usually follow through on most of …

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The Assistant Lab

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Episode Nineteen - Interview with Emily Broadbent of Pregnant then Screwed 41:44

4M ago41:44

41:44

This weeks episode is with incredible Emily Broadbent of the UK charity Pregnant then Screwed. Pregnant then Screwed was set up in 2015 by Joeli Brearley. Two days after she informed her employer that she was pregnant with her first child, Joeli Brearley was sacked from her job by voicemail. She was four months pregnant and unemployed with bills to…

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The Aware Mind

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The Truth about Negative Self-Talk, Shame and Body Image and How to Move Beyond It All 32:02

5M ago32:02

32:02

In this episode, Sarah and her guest, Doctor Breese, discuss what shame feels like and sounds like, especially as relates to negative body image. Learn the differences between negative body image and body dysmorphia and how dieting is often a form of disordered eating. However, with mindfulness, we can wake up to our patterns of thinking and behavi…

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The Assistant Lab

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Episode Eighteen - Interview with Clare Hall, Manager at Arup 56:57

5M ago56:57

56:57

Welcome to this next episode of the show! This weeks guest is the incredible Clare Hall, who currently works for Arup. Dedicated to sustainable development, Arup is a collective of designers, consultants and experts working across 140 countries. Founded to be both humane and excellent, we collaborate with our clients and partners using imagination,…

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The Aware Mind

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Healing Abandonment and Childhood Trauma with TSD Mindfulness: A True Story 28:01

5M ago28:01

28:01

In this episode, Sarah's current coaching client and guest, Jasmine, tells her story of healing from childhood trauma with the help of the tools provided by TSD Mindfulness practice and coaching. Jasmine grew up in a home with alcoholism and at a young age learned she needed to ignore her needs in order to "keep the peace" at home. Even as an adult…

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The Assistant Lab

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Episode Seventeen - Interview with Julie Perrine, Founder & CEO of All Things Admin 1:00:42

5M ago1:00:42

1:00:42

Julie Perrine is an executive assistant turned CEO and the founder of All Things Admin. She is also an enthusiastic trainer, author, Certified Myers-Briggs Type Indicator Administrator, perpetual planner, longtime thimble collector, and adoring aunt. As an advocate of the administrative profession, Julie encourages admins to be prepared, hone their…

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The Aware Mind

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Healing Anxiety Caused by Intrusive Thoughts and Worry with Mindfulness 25:48

6M ago25:48

25:48

In this episode, Sarah and her guest, Brianna Cuthrell, discuss how mindfulness can be used to minimize anxiety caused by anxious thinking. 90% of people have intrusive thoughts but it is rare for people to share their uncomfortable thoughts with others. We often experience shame about the thoughts that our minds create, which causes even more anxi…

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The Aware Mind

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Fawning and People Pleasing Responses During Sexual Assault and Uncomfortable Sexual Encounters 33:43

6M ago33:43

33:43

In this episode, Sarah and her guest, Sonya Strange, discuss why fawning and people-pleasing is a survival response caused by past trauma. This fawning response can affect every aspect of our relationships including sexual encounters. There is limited information available on the topic of fawning during sex, therefore this is an important episode t…

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The Assistant Lab

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Episode Sixteen - Interview with Daniel Skermer, Founder of The West Midlands PA Forum 1:31:56

6M ago1:31:56

1:31:56

This is a hugely inspiring and motivating interview with the incredible Daniel Skermer, Founder of the West Midlands PA Forum. We cover a LOT! This episode is packed with a mammoth story of hard graft, being completely unapologetic and your authentic self. Daniel's schooling years and what happened when he first left school Staying in Turkey after …

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The Assistant Lab

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Episode Fifteen - Interview with Nick Fewings, Ngagement Works 1:01:54

6M ago1:01:54

1:01:54

Ngagementworks was created by Nick, based on over 20 years experience of leading and working with teams throughout the world. Nick is passionate about helping both individuals and teams achieve the success they deserve and do this, by facilitating engaging workshops and delivering motivational presentations at conferences. In this episode we take N…

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The Aware Mind

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Why Knowing Your Enneagram Type Leads to Greater Self-Awareness and More Clarity in Relationships 25:58

7M ago25:58

25:58

In this episode, Sarah and her guest, Melanie Haskell, discuss the ways learning about the Enneagram can change your life. The Enneagram is a circle of personality types that identify how people interpret the world and manage their emotions. The Enneagram describes nine personality types and maps each of these types on a nine-pointed diagram which …

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The Assistant Lab

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Episode Fourteen - Interview with Mairi McHaffie, Founder of SceneChange 1:03:37

7M ago1:03:37

1:03:37

Mairi is a Personal Impact Expert and CEO of Scene Change Creative Consultants Ltd, global providers of bespoke people development initiatives across the sectors. Founder of the UK Houses of Parliament cross sector Mentoring Programme, Storytelling Expert for the European Women In Leadership Programme at Coca Cola and founder of the Graduate Profes…

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The Assistant Lab

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Episode Thirteen - Interview with Ben Stevenson, Chief of Staff at Bloom 1:03:27

7M ago1:03:27

1:03:27

We are excited to be joined by Ben Stevenson on this episode of The Assistant Lab. Ben is Chief of Staff at North East Headquartered Bloom Procurement Services. Over the last 10 years, he has built an exciting career in operational and C-Suite support roles than have allowed him to live and work in all four corners of the UK and embed the unique sk…

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The Aware Mind

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True Stories of Healing Perfectionism with TSD Mindfulness Five-Minute Exercises 27:58

7M ago27:58

27:58

In this episode, Sarah and her guests, Ali Sweeney and Marzia Bosi, discuss the ways mindfulness can break down perfectionism into its various parts so you can better manage stress caused by perfectionism. Perfectionism can result in physical symptoms, relationship stress, anxiety and depression. TSD Mindfulness provides tools for healing through p…

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The Aware Mind

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More True Stories of Overcoming Stress, Overwhelm and Negative-Self Talk In Spite of this Crazy World We Live In 36:16

7M ago36:16

36:16

In this episode, Sarah and her guest, Emelda De Coteau, discuss the ways mindfulness can reduce overwhelm, feelings of shame and disconnection. They talk about the importance of taking a pause instead of simply pushing through every single moment. What are we missing when we do not acknowledge our difficulty and simply power through instead? Emelda…

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The Assistant Lab

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Episode Twelve - Interview with Leeanne Adu, Award Winning Executive Assistant and Founder of LAVA 1:20:26

8M ago1:20:26

1:20:26

We are super excited to release this episode of The Assistant Lab, with one of the UK's most inspiring assistants! Big words, but 100% the truth. Leeanne Adu is a former Executive Assistant, who is award winning and spent most of her career in the UK Third Sector. She has achieved a huge amount, under really challenging and exceptional circumstance…

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The Aware Mind

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Overcoming Generalized Anxiety Disorder with Mindfulness Mindset and Practice: A True Story 28:22

8M ago28:22

28:22

In this episode, Sarah and her guest, Heather Liv Melver, discuss the ways mindfulness can reduce, and sometimes even eliminate, experiences of anxiety. Heather shares her personal story of how she learned to accept the realness of what she was feeling in the present moment and trust that life will unfold in a way she can feel good about. Heather w…

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The Assistant Lab

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Episode Eleven - Interview with Abigail Langridge of Poppins PA 1:08:34

8M ago1:08:34

1:08:34

We are delighted to welcome Abigail Langridge to this weeks episode. Abigail is the Founder and Owner of Poppins PA. A private Personal Assistant company which supports business people and their families. They work with you & not for you. Being on your side, making suggestions, using our initiative & judgement to help you succeed & flourish in your…

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The Assistant Lab

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Episode Ten - Interview with Gill Quirk, Former EA at the Ministry of Defence 1:31:01

8M ago1:31:01

1:31:01

What can we say about the amazing Gill Quirk!?! Gill has recently retired after a 40 year career at the Ministry of Defence and arguably one of the most famous Assistants to come out of the UK Civil Service! Born in the Isle of Man, Gill started her career there with local government, before making the bold move to London and commencing what was to…

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The Aware Mind

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When Thinking Becomes a Limitation and Emptiness Actually Feels Good 25:13

10M ago25:13

25:13

In this episode, Sarah and Jacob talk about the three doorways of liberation in the Buddhist teachings, emptiness, signlessness and aimlessness. Kinda sounds like a wondering fool doesn't it? Could it be that forgetting the details of who you are, giving less meaning to your circumstances and reducing your goal-setting are actually all the things t…

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The Aware Mind

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Are You Overscheduled, Do You Struggle with Setting Boundaries, or Have a Fear of Failure? 29:45

10M ago29:45

29:45

In this episode, Sarah and Jacob talk about their personal struggles and triumphs with worthiness. A lack of worthiness can show up in our lives as packed schedules, lack of boundaries with difficult people, a need to be successful, fear of failure or not capable of feeling difficult emotions in a healthy way. Take the "Worthiness Test" with Sarah …

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The Assistant Lab

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Episode Nine - Interview with Kam Vara, Katie Bard Recruitment (Angela Mortimer Group) 1:07:31

10M ago1:07:31

1:07:31

Welcome to the next episode of The Assistant Lab. We invited top recruiter, Kam Vara from Katie Bard Recruitment to come and talk all things recruitment. We discussed her background from completing a law degree to finding her perfect profession in recruitment. Kam has been at Katie Bard Recruitment for over 20 years. Katie Bard is based in Birmingh…

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The Assistant Lab

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Episode Eight - Interview with award winning EA Shirwyn Weber 1:14:21

10M ago1:14:21

1:14:21

Welcome to the next episode of The Assistant Lab! Wow - is one word to describe this amazing interview with Shirwyn. Shirwyn talks us through his extraordinary career to date, which included being the first man and first person of colour to win the South African PA of the Year award in 2019. We also discuss the impact of the Not Just a Girls Job ca…

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The Aware Mind

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Overcoming the Biggest Challenges Preventing You From Beginning Your Meditation Practice 23:24

10M ago23:24

23:24

In this episode, Sarah and Jacob talk about their personal meditation practices and what they have found to best support them to gain benefit from sitting. One of the most important teachings related to meditation focus on how we handle losing focus. When we meditate we periodically lose awareness and concentration and go into a state of daydreamin…

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The Aware Mind

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Mindfulness Vs Mindset: What We Need to Know About Both to Execute Ideas and Avoid Burnout 23:45

10M ago23:45

23:45

In this episode, Sarah explains that any idea begins in the mind and then is executed. If this is true, then mindfulness of the workings of your mind and your preset mindsets are key to effectively executing any idea. Sarah and Jacob discuss mindful leadership and how this practice can be used by anyone from a business owner, executive, stay-at-hom…

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The Aware Mind

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Kristin Neff on Regular Old Self-Compassion and Fierce Self-Compassion 23:41

11M ago23:41

23:41

In this episode, Sarah and Jacob discuss why we criticize ourselves and why we rather keep this habit instead of being compassionate towards ourselves. Could it be that on a deep level we do not want to give up our self-judgemental thoughts because we believe they are what in fact is keeping us from experiencing something bad in our lives? Sarah an…

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The Aware Mind

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For Those Moments When You Feel Confused, Split between two Desires and Frustrated 23:45

11M ago23:45

23:45

In this episode, Sarah and Jacob discuss the ins and outs of internal conflict. Find out what typical internal conflicts look like and healthy ways to address them. Is your internal conflict about opposing needs or trying to be your true self? And is your internal conflict rooted in shame or past trauma? Jacob stresses about getting errands done, f…

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The Aware Mind

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What if Donald Trump Practiced Mindfulness? Yep, We're Going There! 27:05

11M ago27:05

27:05

In this episode, Sarah and Jacob discuss the possible hypothetical outcomes of Donald Trump learning the practice of mindfulness. Would he lie less? Would he treat women better? Would he still have run for president? How would a mindfulness practice change the thinking of someone like Donald Trump? Sarah also shares some revealing research about pe…

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The Aware Mind

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Relationship Expert Esther Perel's Thoughts on Overcoming Relationship Pitfalls with Mindfulness 23:38

12M ago23:38

23:38

In this episode, Sarah explains how we can become more mindful and aware of how much space and closeness we need in our romantic relationships and how to gain understanding of how those needs came into being. Sarah shares Esther Perel's views on what it means to have boundaries in a relationship and how to be more mindful when we are making assumpt…

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The Aware Mind

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How Mindful Are You: Take the Online Test Today 25:47

12M ago25:47

25:47

In this episode, Sarah outlines five categories that make up a well-rounded mindfulness person. How well do you use language to describe your feelings and thoughts? How well do you move into mental neutrality? How well do you observe your physical surroundings? And how well do you pause before you react? Take the Five Facets Mindfulness Questionnai…

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The Assistant Lab

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Episode Seven - Interview with Fiona Shea, EA to Sir Nigel Wilson, Group CEO of Legal & General 52:54

12M ago52:54

52:54

Welcome to another episode of The Assistant Lab! This time we are joined by Fiona Shea, EA to Sir Nigel Wilson, Group CEO of Legal & General. Legal & General are a leading UK financial services provider, offering life insurance, pensions, retirement and investment services. Fiona has had such an interesting career to date. We chatted through her en…

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The Aware Mind

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Surprising Trivia Facts that Will Challenge What You Thought to Be True About Buddhism 24:14

12M ago24:14

24:14

In this episode, Sarah challenges Jacob's knowledge of Buddhism by testing him with questions most of us don't know the answers to. You might be surprised to learn that reincarnation is not technically associated with Buddhism. And have you ever wondered if the original Buddha was a vegetarian? And have you ever thought about when Buddhist teachers…

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The Assistant Lab

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Episode Six - Interview with Julie Burns, Head of Vice Chancellors Office, Glasgow Caledonian University 1:03:09

12M ago1:03:09

1:03:09

Julie Burns has had a really interesting career, starting as an Office Junior in 1988, to her current role at Glasgow Caledonian University. We talk to Julie about her career journey and why she made some of the decisions she made, to what makes her really tick at work and in life. Julie also gives her thoughts on what we need to do as a profession…

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The Aware Mind

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Psychedelics Versus Mindfulness: Who Wins For Treating Depression 22:38

1y ago22:38

22:38

In this episode, Sarah and Jacob discuss the proven benefits of both psychedelics and mindfulness for treating depression. You have heard a million times that psychedelics rewire your brain but what exactly does that mean? Sarah shares exactly how Ayahuasca affects our neurology and your mental health. Learn the strikingly similar psychological eff…

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The Aware Mind

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Anger in Relationships: Is There a Cure? 27:23

1y ago27:23

27:23

In this episode, Sarah and Jacob discuss the evolutionary reasons for anger and the underlying issues anger presents in modern-day relationships. Sarah explains a process called C.A.R.E. which couples can use the deescalate anger and create a safe space to work out conflict. The tool includes Checking in, Awareness, Reflection and Empathy/Validatio…

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The Assistant Lab

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Episode Five - Interview with Rosemary McLennan, Founder of the Scottish PA Network 1:06:32

1y ago1:06:32

1:06:32

We really had the opportunity of a lifetime to get to know the backstory, from someone who very much prefers to be behind the scenes. This woman has zero ego and quietly goes about her work. She has worked ferociously hard for the profession and it was our opportunity to really thank her for this! A lot of ground is covered in this episode, from he…

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The Aware Mind

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A Review of Jon Kabat Zinn's Master Class on Mindfulness: Four Stars from Sarah 25:57

1y ago25:57

25:57

In this episode, Sarah shares some of the concepts Jon Kabat Zinn details in his Master Class. Even better, Sarah and Jacob provide commentary on his various mindfulness topics, including non-judgment, healing versus curing, and acceptance. Did you know the mindfulness definition of acceptance is not resigning to our experience, it is much more tha…

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The Assistant Lab

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Episode Four - Interview with Ayca Ilcen, EA to CEO of Trust for London 1:00:38

1y ago1:00:38

1:00:38

Ayca Ilcen is one of those gems in the UK EA/PA industry and we are so pleased to be able to share her career story! Ayca currently works as EA to the CEO of Trust for London, a charity which works on some of London's most pressing social issues, aiming to improve the lives of Londoners by increasing pay, reducing costs of living and supporting com…

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