The Empowered Self Podcast with Krystal Long

Episode 18 — Season Finale (2025)

Welcome to Episode 18, the final chapter of Season 1.
In this heartfelt reflection, Krystal takes listeners behind the scenes of the first five months of The Empowered Self Podcast. What began with uncertainty soon became a soulful space for connection, storytelling, and emotional growth.
Krystal shares what each guest taught her, how her listening has changed, and why silence and vulnerability became some of her greatest teachers this year. She also reflects on how her background in facilitation and her NLP training continue to shape the way she holds space both on the mic and in her coaching work.
This finale also looks ahead to new beginnings: free coaching sessions starting January 2026, group workshops, and opportunities for the community to deepen their own personal growth journey.
Episode 18 is equal parts gratitude, honesty, and celebration.A moment to pause and ask:"What am I proud of this year?"
Empowered Self podcast, Season 1 finale, reflection, personal growth, coaching, emotional wellbeing, resilience, storytelling, community, self-awareness, wellness, NLP, transformation, Krystal Long
CHAPTER MARKERS 
00:00 — Reflecting on the JourneyHow the podcast began and the emotional landscape of Season 1.
05:13 — Lessons from Guests & Personal GrowthWhat each conversation revealed and how it shaped Krystal as a host and coach.
08:39 — Looking Ahead: New Beginnings & OfferingsFree coaching sessions, group workshops, and the vision for 2026.
 

Christmas Mental Health: A Gentle Emotional Check-In for the Season (Episode 17)

Christmas can be magical — but it can also be emotionally overwhelming.In this gentle and heartfelt episode, Krystal offers a compassionate check-in for anyone navigating mixed feelings during the festive season. Whether you're feeling joyful, lonely, grateful, exhausted, or quietly struggling, this episode reminds you that your emotions are valid.
Krystal explores why Christmas often brings up memories, grief, expectations, and emotional complexity, and she shares soft, grounding tools to help you slow down, take a breath, and care for your wellbeing. This episode is for anyone who needs comfort, reassurance, or a moment of calm during a busy and emotional time of year.
If you’ve been feeling:
overwhelmed by Christmas
lonely or disconnected
emotionally stretched
tired from the year
in need of grounding or kindness
…this episode offers a safe, gentle space to rest.
Krystal also encourages listeners to hold others in mind who may be struggling quietly this season and to extend small acts of kindness, both inward and outward.
Quote from the episode:“Christmas isn’t about everything being bright, it’s about finding small lights in the darkness.”
The Empowered Self Podcast returns on December 10th with a reflective episode looking back at the journey since launching in August, revisiting guest conversations, sharing insights, and offering inspiration and new ideas for 2026.
You can follow The Empowered Self Podcast on Instagram @KrystalEmpoweredSelf

Loving What Is – Returning To Kindness, Self Acceptance and Healing

In this deeply personal episode of The Empowered Self Podcast, Krystal Long explores the quiet power of self-acceptance, compassion, and healing through the timeless wisdom of Byron Katie’s “Loving What Is.”
Krystal shares how discovering this book twenty years ago during a challenging time in her mental-health journey planted the first seed of self-inquiry and compassion. Through heartfelt reflection, she invites listeners to soften their inner dialogue, release the need for perfection, and meet themselves with tenderness instead of judgment.
This episode is a gentle reminder that peace doesn’t come from fixing everything, it comes from loving what’s already here.
Key Takeaways
Loving what is can transform the way you experience life.
Healing isn’t about fixing what’s broken; it’s about remembering you are whole.
Self-compassion helps loosen painful stories and brings emotional freedom.
Byron Katie’s Four Questions guide us to see through our thoughts instead of believing them.
Peace arises when we stop arguing with reality.
Setting a daily intention of kindness can re-centre your day.
Choosing gentleness is a quiet act of rebellion in a world that glorifies striving.
Each moment of self-kindness brings you closer to wholeness.
Memorable Quotes
“May I meet myself kindly today.”“This too belongs.”“Peace doesn’t come from fixing, it comes from loving what’s already here.”
Chapters
00:00 — The Journey of Self-Acceptance02:16 — Understanding Healing and Self-Compassion04:33 — The Power of Intention and Kindness06:47 — Embracing Reality and Finding Peace
Keywords / Tags
self-acceptance · self-compassion · healing · Byron Katie · loving what is · mindfulness · personal growth · emotional healing · kindness · intention · mental health
Connect
Follow Krystal on Instagram: @krystalempoweredselfListen on all major platforms & YouTube.New episodes of The Empowered Self Podcast drop every second Wednesday.

Ep 15 - Rise Anyway: Embracing Courage in Tough Times

In this episode of the Empowered Self podcast, host Krystal Long discusses the theme of rising with courage during challenging times. Drawing inspiration from Brene Brown, she emphasises that true courage is often quiet and messy, and it involves showing up authentically even when one feels vulnerable. Krystal shares personal experiences and insights on how to navigate through life's heaviness, reminding listeners that they are worthy and capable of rising, no matter the circumstances.
Takeaways
Sometimes courage isn't loud or shiny.Courage starts with showing up and letting ourselves be seen.Being brave doesn't mean being OK.Courage begins when we stop pretending everything's fine.Rising is messy; you're allowed to wobble.Your courage ripples out to others.Rising doesn't have to be dramatic; it just has to be true.You've survived every hard day so far.Courage is in the absence of fear.Owning your story is the bravest thing you'll ever do.
Titles
Rise Anyway: Embracing Courage in Tough TimesThe Messy Journey of Personal Growth
Sound bites
"Courage isn't loud or shiny.""Rising is messy. Growth is nice.""Your courage ripples out."
Chapters
00:00 Embracing Courage in Heavy Times05:55 The Messy Journey of Rising07:50 The Power of Worthiness and Reflection
Keywords
courage, resilience, personal growth, Brene Brown, vulnerability, empowerment, self-worth, emotional strength, mindfulness, self-care
Follow The Empowered Self Podcast on Instagram @KrystalEmpoweredSelf 
To share your story with the podcast, please email empoweredselfpodcast@gmail.com 
You may even appear as a guest on the Show!
💛 Subscribe to The Empowered Self Podcast for fortnightly episodes of soulful storytelling, courage, and personal growth.

Ep 14 - Exploring Identity and Transformation with Christina Kenny

Summary
In this episode of the Empowered Self podcast, host Krystal Long speaks with Christina Kenny, a somatic coach and mental health first aid trainer. Christina shares her journey of leaving Ireland at 17 in search of identity and belonging, her experiences in the culinary world, and the profound impact of loss on her life. After the death of her brother, she returned to Ireland and discovered somatic therapy, which helped her reconnect with her body and emotions. Christina discusses her path to becoming a somatic coach and offers practical grounding techniques for listeners. The conversation emphasises the importance of self-awareness, resilience, and building meaningful relationships.
Sound bites
"I learned on the job.""I wanted to reach out to people.""I felt so much lighter."
Chapters
00:00 Introduction to Christina Kenny and Her Journey01:31 Leaving Ireland: A Quest for Identity and Exploration04:13 The Culinary Journey: Lessons in Resilience10:59 Navigating Loss: The Impact of Grief on Life Choices13:12 Discovering Somatic Therapy: A New Path to Healing20:01 Becoming a Somatic Coach: Tools for Grounding and Presence24:42 Connecting with Christina: Services and Workshops25:44 Living as Your Empowered Self: Reflections and Insight
Connect with Christina Kenny, The Body, Soul Coach: 
https://thebodysoulcoach.com/
 
https://www.linkedin.com/in/thebodysoulcoach/
 
https://www.instagram.com/thebodysoulcoach/
 
https://Findyourcentersomatics.eventbrite.ie
 
Connect with The Empowered Self podcast on Instagram @KrystalEmpoweredSelf or reach out to Host Krystal Long on LinkedIn at KrystalLongDTM 

Ep 13 - Crossing Daly’s Shaky Bridge: Part 2 – The Inner Journey

In this episode of the Empowered Self podcast, Krystal Long revisits her transformative journey through Neuro Linguistic Programming (NLP). She reflects on her past fears, particularly her experience with Daly's shaky bridge, and how NLP techniques have helped her shift her mindset from fear to freedom. Krystal discusses the principles of NLP, including submodalities and future pacing, and shares a poem that encapsulates her journey of healing and self-discovery. The episode concludes with reflective questions for listeners to consider their own bridges and paths to empowerment.
Takeaways
NLP serves as a bridge between fear and freedom.Every thought, emotion, and habit is a pattern that can be reshaped.Healing is about walking with your past, not running from it.Future pacing helps us mentally rehearse success before it happens.The tools of NLP can help clients notice and shift their inner language.It's not about fixing anyone, but supporting their growth.Reflective questions can guide personal exploration and growth.The bridges we fear often lead us back to our authentic selves.Sharing resources can support others on their journey of self-discovery.Empowerment comes from stepping forward and grounding oneself. 
 
Follow Krystal on:
Instragram @KrystalEmpoweredSelf 
LinkedIn at Krystal Long DTM
Email empoweredselfpodcast@gmail.com 
 
Titles
Bridging Fear and Freedom: An NLP JourneyTransforming Mindsets with NLP Techniques
Sound bites
"It's a threshold between fear and freedom.""Healing is movement, not perfection.""Crossing Daly's Bridge was a homecoming."
Chapters
00:00 Introduction to the Journey01:23 Understanding NLP and Its Impact03:52 Transforming Fear into Freedom07:36 The Power of Future Pacing09:36 Integrating NLP into Coaching09:59 Reflective Questions for Growth10:22 Conclusion and Call to Action
Keywords
NLP, Neuro Linguistic Programming, personal growth, fear, freedom, coaching, self-discovery, transformation, emotional intelligence, future pacing

Ep 12 Finding Courage in Connection with Mari-Lou Wong-Chong

In this inspiring episode, Krystal chats with Mari-Lou Wong-Chong, a devoted community leader and advocate for youth empowerment. From her early struggles with anxiety and agoraphobia to finding her voice through Toastmasters, Mari-Lou shares a story filled with vulnerability, courage, and service.
She discusses the healing power of connection and community, the joy of mentoring young people in public speaking and confidence, and the importance of being proactive about mental health.
The conversation weaves together themes of resilience, compassion, and leadership, reminding us that success isn’t about perfection; it’s about showing up, growing through what we go through, and helping others rise with us.
Takeaways
Community and connection can be lifelines in challenging times.
Toastmasters fosters confidence, leadership, and belonging.
Volunteering with youth brings purpose and perspective.
Public speaking builds confidence and courage.
Small acts of kindness can change lives.
Resilience is about rising again, no matter how many times we fall.
Sound bites
"You are not alone."
"You have to be proactive."
"Don't let life pass you by."
Chapters
00:00 Introduction to Mary Lou Wong-Chong
02:58 Navigating the Pandemic and Toastmasters Community
05:51 Empowering Young People Through Public Speaking
11:14 Personal Journey with Anxiety and Agoraphobia
22:48 Finding Hope and Support in Community
33:05 The Power of Connection and Leadership
 
Contact Mari-Lou at marilouwongchong@gmail.com
Contact Brunswick Toastmaster Online for more information or to attend a meeting for free at https://brunswickcounty.toastmastersclubs.org meetings every Tuesday at 6 pm Eastern Time or 11 pm Irish Time.
Or check out www.toastmastersinternational.org for further information.
Connect with Krystal:Instagram → @KrystalEmpoweredSelfLinkedIn → Krystal Long

Episode 11 – Returning to Centre: Remembering Who We Truly Are

In this episode of the Empowered Self podcast, Krystal reflects on the importance of returning to one's center amidst life's distractions. She shares personal insights on healing through self-remembering and offers gentle practices to help listeners reconnect with their true selves. The conversation emphasizes the significance of mindfulness, values, and rituals in the journey of self-discovery and empowerment.
Takeaways
Healing begins not with fixing ourselves, but remembering ourselves.Everyone drifts; the key is noticing when we've drifted.Remembering our values helps us understand where we've drifted.Mindful breathing can serve as an anchor in overwhelming times.Rituals, like journaling or walking in nature, help reconnect us to ourselves.Noticing and reflecting is part of returning to center.It's important to ask ourselves what helps us feel grounded.Sharing stories of resilience can empower others.The act of remembering is itself healing.Support for the podcast helps reach more people in need.
Titles
Finding Your Center: A Journey of Self-DiscoveryThe Healing Power of Remembering Who You Are
Sound Bites
"Healing begins with remembering who we truly are.""Am I living today in a way that honours who I am?""Rituals bring me back to myself."
Chapters
00:00 Returning to Center: A Personal Reflection02:59 Gentle Practices for Grounding06:01 Invitation to Reflect and Share
 

Episode 10 – Breaking the Silence: Reclaiming the Self

Oonagh, The Healing Messenger, shares her courageous journey of healing, resilience, and authenticity.
In Episode 10 of The Empowered Self Podcast, I sit down with Oonagh, also known as The Healing Messenger. With courage and raw honesty, she shares her journey from childhood trauma and sexual abuse through addiction, motherhood, and ultimately into healing and spiritual awakening.
Her story is one of resilience, empowerment, and authenticity, reminding us of the power of breaking cycles and owning your story.
 Key themes include:
Healing from trauma and addiction
The role of motherhood in personal transformation
Building a support group for survivors
The importance of gratitude and authenticity
The courage to own your story
✨ “Your story matters.” — Oonagh
Tags / Keywords
healing, trauma, spiritual awakening, support group, sexual abuse, empowerment, transformation, motherhood, addiction, authenticity, resilience, courage, The Empowered Self Podcast
 
Connect with Oonagh on Instagram and Facebook on @Oonaghthehealing_messenger
Connect with The Empowered Self Podcast on Instagram on @KrystalEmpoweredSelf or on youtube at krystallong174 to watch on video.

Ep 09 A Conversation with Maria Gillen – Storytelling, Healing, and Belonging

In this episode of the Empowered Self podcast, host Krystal Long engages in a heartfelt conversation with storyteller and friend Maria Gillen, who shares her journey from the corporate world to embracing the ancient art of storytelling. Maria reflects on the rich tapestry of Irish stories, their cultural significance, and their ability to connect people across generations and borders. Through laughter and shared memories, they explore the timelessness of storytelling, the importance of heritage, and the profound impact stories have on resilience and community. Maria also shares a poignant story about the Choctaw gift to Ireland during the famine, highlighting the deep connections between nations and the power of storytelling to heal and unite.
Takeaways
Storytelling is a deep-rooted tradition in Irish culture.Maria's journey from corporate life to storytelling was transformative.Stories serve multiple levels of understanding and connection.The Choctaw gift to Ireland symbolizes resilience and solidarity.Storytelling can bridge cultural gaps and connect people globally.Irish storytelling is characterized by its rhythm and emotional depth.The importance of preserving and sharing heritage through stories.Stories can provide comfort and wisdom in difficult times.Community storytelling fosters connection and understanding.The magic of storytelling transcends language and time.
Titles
The Heart of Irish StorytellingFrom Corporate Success to Storytelling
Sound bites
"This feels like coming home.""Stories are a weaving.""People love the food stories."
Chapters
00:00 The Art of Storytelling: A Warm Welcome00:58 Roots of Storytelling: Personal Beginnings04:37 The Depths of Storytelling: More Than Entertainment06:29 From Corporate to Storyteller: A Transformative Journey14:34 Global Connections: Storytelling Across Borders17:06 The Timelessness of Irish Storytelling19:41 Sharing the Magic: A Story from the Heart34:39 The Power of Storytelling39:03 Cultural Connections Through Stories41:41 The Importance of Story Weaving48:15 Stories of the Irish Diaspora51:06 Wisdom from the Elders
 
Contact Maria Gillen on Facebook & Instagram on story from Seeds- Maria Gillen-Storyteller 
Maria is also on LinkedIn 
Check out Maria's storytelling resources and wisdom, free downloads and audio on 
https://storyfromseeds.com/