The Empowered Self Podcast with Krystal Long

Ep 34: Coming Home to Yourself with Claire Thompson

In this episode of The Empowered Self Podcast, I’m joined by Claire Thompson, founder of The Kindred Connection, for a soulful and honest conversation about women’s connection, nature, embodiment, creativity and the journey of coming home to ourselves.
Claire shares her personal journey from the UK to Sicily, where she now lives surrounded by nature and a slower, more intentional way of life. She speaks beautifully about what it means to stop performing, take off the masks we wear, and begin listening to the quieter parts of ourselves again.
Together, we explore the importance of meaningful connection, emotional honesty, slowing down, nature as a source of reconnection, and the power of women gathering in spaces where they can be seen, heard and accepted without judgment.
This conversation is a gentle invitation to pause, breathe, and remember that you do not have to become someone new. Sometimes empowerment begins with remembering who you already are.
Connect with Claire:
Website: thekindredconnection.com
Facebook: https://www.facebook.com/share/1Cw3n1Qv7A/
Keywords:Claire Thompson, The Kindred Connection, women’s connection, coming home to yourself, self-awareness, embodiment, nature, creativity, belonging, personal growth, wellbeing, empowerment, self-leadership, The Empowered Self Podcast.

Sunday Reset Ritual: A Grounding Meditation with Lucy Bourke

Welcome back to The Empowered Self Podcast and to this week’s Sunday Reset Ritual.
Today’s episode is a special grounding practice shared by Lucy Bourke, yoga teacher and founder of Lotus with Lucy. Following on from Wednesday’s conversation with Lucy around yoga, grounding, wellbeing, and coming back to the body, Lucy has kindly shared a beautiful meditation in her own voice for this Sunday practice.
In this episode, Krystal also reflects on the idea of the Wellness Toolbox the simple, supportive practices we can reach for when we feel overwhelmed, disconnected, stressed, or in need of a reset. Sometimes our wellness tools are big things, but often they are small and accessible: a breath, a pause, a walk, a grounding practice, or a moment of stillness.
This meditation invites you to soften, breathe deeply, reconnect with your body, and return to the affirmation:
I am grounded. I am safe.
Please only take part if it feels right for you, and do not listen while driving or doing anything that requires your full attention.
A huge thank you to Lucy for sharing this beautiful grounding meditation with The Empowered Self Podcast community.
You can connect with Lucy here:
You can connect directly with Lucy Bourke on Instagram https://www.instagram.com/lotuswithlucy?igsh=ZDB2ejFxazRvZDQw 
Email Lucy directly on Lotuswithlucy@gmail.com
Or visit Lucy’s Website LotuswithLucy | Yoga for everyone, Join Now https://share.google/uKNOBgKBK2aHXVexi  
Also, you can connect with The Empowered Self Podcast on Instagram @krystalempoweredself 
And if you haven’t already listened to Krystal’s full Wednesday episode with Lucy, you are warmly invited to go back and listen to their conversation around yoga, grounding, wellbeing, and coming back to yourself.
Be gentle with yourself, and thank you for joining this Sunday Reset Ritual.

Ep 32: Grounding, Yoga and Coming Home to Yourself with Lucy Bourke

In this grounding and thoughtful episode of The Empowered Self Podcast, Krystal Long is joined by Lucy Bourke, a yoga teacher from Cork, currently living in Barcelona.
Lucy shares her personal journey into yoga and meditation, from being introduced to yoga by her mum at a young age, to later reconnecting with the practice during a period of emotional overwhelm while living in London. What began as a weekly meditation class at a local Buddhist centre slowly became a powerful ritual for processing emotions, slowing down and finding steadiness within herself.
Lucy also reflects on her 200-hour yoga teacher training in India with Himalaya Yoga, where she came to understand yoga as something much bigger than physical movement. For Lucy, yoga is now a way of life, a practice of presence, breath, self-awareness, grounding and connection.
Together, Krystal and Lucy explore the importance of small daily rituals, grounding practices, emotional regulation, yoga as part of a wellness toolbox, and why yoga really is for everyone, regardless of age, flexibility or experience.
Lucy will also return for a Sunday Reset Ritual, where she guides listeners through a gentle grounding meditation to support calm, steadiness and reconnection.
You can connect directly with Lucy Bourke on Instagram https://www.instagram.com/lotuswithlucy?igsh=ZDB2ejFxazRvZDQw 
Email Lucy directly on Lotuswithlucy@gmail.com
Or visit Lucy’s Website LotuswithLucy | Yoga for everyone, Join Now https://share.google/uKNOBgKBK2aHXVexi for further information 
 
Also you can connect with The Empowered Self Podcast on Instagram @krystalempoweredself 

SRR: You Are Not Starting From Scratch

In this Sunday Reset Ritual, Krystal Long invites you into a calming and deeply reflective pause to honour the path that has brought you here.
This episode is a gentle reminder that you are not starting from scratch. You are starting from lived experience, resilience, wisdom, and everything you have learned along the way.
Through mindful breathing, self-compassion, and reflective prompts, Krystal explores what it means to meet your past self with tenderness rather than criticism, to honour the quiet parts of your journey, and to trust the next step even when the full path is not yet clear.
This reset is an invitation to stop measuring yourself only by what is unfinished and instead recognise the courage already woven through your story.
Take what you need, leave what you don’t, and step gently into the week ahead.
Connect with the Podcast on Instagram @krystalempoweredself or connect with Krystal Long (Host) on LinkedIn, Krystal Long DTM.

Ep 30: Heart Goals, Fulfilment and Coming Back to Yourself with James Sweetman

In this insightful episode of The Empowered Self Podcast, Krystal Long is joined by executive and life coach, trainer, speaker and author James Sweetman for a rich and grounding conversation on heart-based goals, fulfilment, wellbeing and coming back to yourself.
James shares his perspective on the difference between achievement and fulfilment, and why traditional goal-setting does not always support our deeper sense of alignment or wellbeing. He introduces his HEART goals framework, goals that are in harmony with our values, energising, aligned, resonant or realistic, and thrilling.
Together, Krystal and James explore how goals can sometimes become tied to pressure, proving, performance or comparison, and how we can begin to reconnect with what feels true, meaningful and nourishing.
This conversation also touches on self-leadership, emotional awareness, nervous system safety, boundaries, self-compassion and practical wellbeing supports. James shares simple but powerful reflections, including the importance of relationships, rest, receiving support, responding rather than reacting, and his memorable phrase: “less screen, more green.”
If you have ever found yourself chasing goals that look right on paper but do not feel fully aligned inside, this episode is an invitation to pause, listen inward, and move from pressure into presence.
Resources / Connect with James
You can find out more about James Sweetman, his coaching, writing, workshops and resources through his website:
James Sweetman Websitehttps://jamessweetman.com/
You can also listen to James’s podcast, Your Time with James Sweetman, where he shares reflections, insights and practical wisdom on personal growth, self-leadership, fulfilment and living with greater clarity:
Your Time with James Sweetman Podcasthttps://www.podbean.com/pw/pbblog-rwrkx-4b7a40
James is also the author of SOAR: Powerful Questions That Will Transform Your Life, which is mentioned in this episode, and you can find on Jame's website.
Thank you for listening to The Empowered Self Podcast. If this episode resonated with you, please follow, subscribe, leave a review, or share it with someone who may be reflecting on their own goals, wellbeing or sense of fulfilment right now.

SRR: Before You Hit Empty: A Mental Health Toolbox Reset

For Mental Health Awareness Month, this Sunday, Reset Ritual gently explores the Wellness Toolbox as a way to support our mental health in everyday life, not just when things reach crisis point. A pause to reflect on what helps you stay well, notice your early warning signs, and choose one small support before you hit empty.
Hosted by Krystal Long. Follow the podcast on Instagram at @KrystalEmpoweredSelf

Ep 28 Executive Functioning, Neurodiversity and Building Confidence with Kate MacDonald

In this episode of The Empowered Self Podcast, Krystal speaks with Kate MacDonald, an executive functioning coach with almost 15 years of experience in education. Together, they explore executive functioning, neurodiversity, self-advocacy, learning strategies, and the importance of creating supportive systems that help people feel capable, confident and understood.
In this episode, we explore:
What executive functioning is and how it shows up in daily life
Kate’s journey into education and executive functioning coaching
Neurodiversity, ADHD, autism and learning differences
Why self-advocacy matters
The role of coaching in building confidence and independence
How small, practical supports can make a big difference
Systemic challenges in education and support services
Universal design and why it benefits everyone
Connect with Kate MacDonald
Kate is the founder of MacDonald Coaching & Consulting, where she supports neurodiverse adolescents and adults with executive functioning and academic skills development. She also provides consulting and professional training in areas including exceptional education services, transition supports and higher education disability services.
Website: https://sites.google.com/view/macdonaldcoachingandconsulting/Email: macdonaldcoachingconsulting@gmail.comLinkedIn: Katherine MacDonald, Ed.D.
You can also follow the podcast on Instagram @krystalempoweredself 

Sunday Reset Rituals | A Compassionate Body Scan with Laura Brodie

In this week’s Sunday Reset Ritual on The Empowered Self Podcast, I’m sharing a beautiful, compassionate body scan guided by Laura Brodie from Wednesday’s full episode.
This gentle practice is an invitation to slow down, step out of the busy mind, and reconnect with your body with more compassion and presence. Through breath, awareness, and gratitude, Laura guides us to notice what is happening within, soften tension, and return to ourselves with kindness.
In the full conversation, Laura spoke powerfully about identity, belonging, confidence, inclusion, mindfulness, and emotional well-being. One of the most grounding parts of that conversation was this compassionate body scan, and I knew straight away it would be the perfect practice to revisit here on Sunday Reset Rituals.
This episode is a reminder that you do not need to fix everything to be with yourself. Sometimes the reset is simply pausing, noticing, and meeting yourself with care.
In this episode, we explore:
a gentle, compassionate body scan
mindfulness and present-moment awareness
reconnecting with the body
softening tension with kindness
self-compassion and gratitude
a simple practice to add to your wellness toolbox
If this practice resonates with you, I really encourage you to listen back to the full episode with Laura Brodie, where we explore belonging, emotional well-being, mindfulness, and inclusion in more depth.
Take gentle care of yourself, and if this episode supported you, feel free to share it with someone else who might benefit from a gentle reset, too.
You can follow or connect with Laura Brodie on:
 
Facebook: https://www.facebook.com/groups/1621138658552647
Website: https://adventuresinalbinism.com/
Follow the Podcast on Instagram @KrystalEmpoweredSelf
 

Ep 26 Feeling Seen: Identity, Belonging and Confidence with Laura Brodie

A powerful conversation on albinism, low vision, inclusion, self-acceptance, resilience, and returning to yourself through mindfulness.
In this episode of The Empowered Self Podcast, I’m joined by Laura Brodie for a deeply thoughtful conversation on identity, belonging, confidence, and what it truly means to feel seen when your experience of the world may be different from those around you.
Laura shares her personal journey of growing up with albinism and low vision, and how those experiences shaped her resilience, self-awareness, and passion for creating more inclusive spaces. We explore the emotional realities that can come with visible difference, the importance of belonging and connection, and why inclusion must go beyond physical support to also meet emotional needs.
Laura also speaks about her work through Adventures in Albinism and The Teacher’s Compass, where she supports parents, educators, and individuals with albinism through mindfulness, emotional wellbeing, and practical tools for navigating challenge with greater clarity and compassion. She shares why self-compassion, inner dialogue, and learning to befriend yourself can be such powerful parts of confidence and self-acceptance.
This episode also includes a beautiful guided compassionate body scan, offering listeners a gentle grounding practice they can return to whenever they need to pause, regulate, and reconnect. As Laura reminds us, empowerment is rooted in self-awareness, agency, and remembering that we are never truly alone.
In this episode, we explore:
Laura’s personal story of growing up with albinism and low vision
Identity, visibility, exclusion, and belonging
The emotional realities that families and children may face
What true inclusion looks like in schools and classrooms
Why confidence and self-acceptance are ongoing practices
The role of mindfulness, self-compassion, and positive psychology
A guided compassionate body scan to support grounding and emotional regulation
Guest bio
Laura Brodie is an Operations and Outreach Coordinator, Resilience Trainer, and facilitator specialising in emotional regulation and performance under pressure.
She designs and delivers practical, experience-based trainings that support teams and professionals working in high-responsibility or support roles, particularly in educational and rehabilitation settings. Her work helps individuals move from overwhelm and uncertainty to clarity, confidence, and purposeful action.
As the founder of Adventures in Albinism and creator of The Teacher’s Compass, Laura brings a unique perspective that combines education, mindfulness, and positive psychology. Through these initiatives, she supports individuals with albinism, as well as the parents and teachers who guide them, while also working more broadly with professionals navigating complex challenges, including those related to visual impairment.
With over 25 years of teaching experience and lived experience with low vision, Laura integrates theory and practice to create accessible, impactful learning experiences. She believes resilience is not about pushing through, but about learning to pause, choose, and respond with intention.
If this episode resonated with you, please share it with someone who may benefit from it, and follow The Empowered Self Podcast on Instagram @KrystalEmpoweredSelf for more conversations on growth, healing, self-awareness, and coming back to yourself.
You can connect with Laura through Adventures in Albinism and the Adventures in Albinism Facebook community.
Website- Adventures in Albinism
Join- (3) Adventures In Albinism | Facebook
 
Laura Brodie, albinism, low vision, identity, belonging, confidence, self-acceptance, resilience, inclusion, mindfulness, self-compassion, positive psychology, emotional wellbeing, advocacy, education, visual impairment

The Wellness Toolbox: What do you reach for?

In this Sunday Reset Rituals episode of The Empowered Self Podcast, Krystal invites you to pause and reflect on a simple but powerful question:
What do you actually reach for when you need support?
Following on from the idea of the wellness toolbox, this episode explores the difference between knowing what helps and using those tools in the moments you need them most.
Krystal gently walks through three common inner states many of us experience:
an overwhelmed mind
heavy emotions
low energy or disconnection
You’ll be invited to notice what state you are in, what kind of support that moment calls for, and how small, kind actions can help you reconnect with yourself.
This is a calming and reflective episode for anyone who wants to respond to themselves with more awareness, softness and self-trust.
A gentle Sunday Reset Ritual on recognising whether you are overwhelmed, emotionally heavy, or low in energy and learning to reach for the support you need in the moment.
 
Sunday Reset Rituals, wellness toolbox, self-awareness, emotional wellbeing, mindfulness, overwhelm, self-support, gentle reset, self-trust, personal growth, Krystal Long
 
If this episode supported you, feel free to share it with someone who might need a gentle reset too.
 
You can follow the podcast on Instagram @KrystalEmpoweredSelf