The Art of Shame-Free Living

“I can imagine a more beautiful version of myself that I know in my heart to be possible, and I plan to pursue it with integrity and tenacity until one day, I have lived into that possibility and made it real”  Thomas McConkie   Becoming More of Who I Always Was  my experience and insight after meditating for 7 days striving through hate vs love (and surrendering to our failure) the inner journey and how it changes us becoming more familiar to ourselves.   Join me for a retreat: Retreat: www.coachcrystal.ca/retreat (September registration now open!)    Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Reflect on the concept of obligation after a recent coaching session. To me, obligation feels like a cold, binding, crushing energy that traces back to experiences of powerlessness in my teenage and childhood years. I contrast that with the joyful, expansive energy I feel when I’m living in alignment with who I am—including how I experience my design as a manifesting generator. I share how I’m reframing the idea of moving away from obligation as reciprocity—the belief that what’s good for me is also good for the world. This isn’t selfishness. In fact, I’ve noticed that when I operate from obligation, resentment and burnout tend to spill over into every area of life. I talk about where obligation has been showing up recently, including in my family’s evolving approach to schooling and in my business—especially the pressure to post regularly on social media and release weekly podcast episodes. Because of this realization, I announce that the podcast will no longer follow a strict weekly schedule. Instead, I’ll release episodes when inspiration strikes. I also share that I’ve stepped away from social media, yet I’m still attracting clients in other ways. I invite you to stay connected by joining my email list. Also, learn more about an upcoming women’s retreat happening in September.   Register for Women’s Retreat Join my email list      Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Delve into the rising issue of anxiety and depression among teens and young adults, and explore potential root causes and the impact of shame on mental health. Drawing from my own experiences—as well as insights from Brené Brown and the Buddhist teachings of Thich Nhat Hanh—I walk you through a gentle, three-step process for working with suffering: recognizing and acknowledging it, cradling it with tenderness, and looking deeply into the message it carries.My hope is to help you see how addressing the deeper layers of shame can lead to lasting emotional healing and greater peace of mind. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Learn some exciting news about my upcoming women’s retreats happening in April and September. Then, dive into one of my favorite topics—household chores—and how I approach them without the traditional reward-and-punishment mindset.I talk about how minimalism has dramatically reduced the amount of cleaning in our home and helped us strengthen our family connections. I share practical ways to bring kids into the process—letting them choose their chores, mixing big and small projects to teach the value of effort, and supporting their growing independence along the way.I also talk about the power of hiring help when possible, and how that simple act can create more space for abundance and connection in the home. I wrap up with a quick reminder about the upcoming retreats and an open invitation to join me there.  Manifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom The Parenting Coach Podcast: https://www.coachcrystal.ca/blog  Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore how to navigate the emotional triggers that come up around our kids’ screen use. Inspired by a conversation with a client, I share why it’s essential to first look at our own relationship with screens before trying to change our children’s habits.I invite you to reflect on your own screen use, notice how much of it is influenced by today’s highly digital culture, and sit with the discomfort that may arise when those triggers show up. We talk about practical ways to manage these moments without reacting impulsively—like practicing self-regulation and including your kids in open, curious conversations about screen time.I also share some great resources that can help you go deeper, including Stolen Focus by Johann Hari and Reset Your Child’s Brain by Dr. Victoria Dunckley.  Manifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the idea of rest as the ultimate act of rebellion against constant doing. I talk about how true rest challenges us—it’s uncomfortable, and it often feels unnatural when we’re used to being in motion.I share my own experience in Thailand that reminded me just how hard it can be to truly do nothing—and how powerful that stillness can be for growth and healing.I also invite you to join me at one of my upcoming women’s retreats, where we’ll dive deeper into these themes through journaling, stillness practices, and moments of deep integration. Together, we’ll explore what it means to give ourselves permission to pause.  Manifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Journey through the deep transformations I’ve experienced through coaching. I share how my relationship with myself has shifted, how I regulate my emotions differently, and how a growing sense of peace and contentment now shapes my daily life.I talk about what it looks like to no longer yell, to truly feel calm in my body, and to believe that more is possible for me than I ever imagined. I also share how this work has impacted my family, especially my children, and how emotional safety and regulation have changed the way we relate to one another.I explore how these internal shifts have influenced my business, allowing me to detach from pressure and lead with clarity, and I open up about the realities of parenting while continuing to grow emotionally. I wrap up the episode by inviting you into Manifest Me, a body-based and emotionally integrative program designed to support deep personal growth, culminating in a retreat in the Rocky Mountains.  Manifest Me: https://www.coachcrystal.ca/manifest-meManifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into what manifestation really is and why it’s far more about the energy and emotions behind your practices than the tactics themselves. I share personal stories and insights into how my income expanded through energy work and intentional manifestation, and why feeling good and opening yourself to possibility is essential when calling in what you desire.I also talk about manifesting money from unexpected sources, creating recurring revenue, and how social media can support business growth when it’s aligned with your energy. I close the episode by inviting you to join Manifest Me—a deep, integrative experience that blends human design, the Enneagram, and immersive retreats in the Rocky Mountains.  Manifest Me: https://www.coachcrystal.ca/manifest-meManifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the deep connection between wealth, abundance, gratitude, and love. I share my personal journey and reflections on what it really means to feel and embody these experiences, not just think about them. Through real-life examples and practical insights—like learning to let compliments truly land—I talk about how we can expand our capacity for gratitude and abundance. We also explore how resistance that can block wealth from flowing freely and how manifestation connects to both emotional and physical prosperity. I wrap up by inviting you to upcoming workshops on wealth and sharing more about my Manifest Me programme, where we dive into deep, integrative work around growth and manifestation.  Beyond Wealth: https://www.coachcrystal.ca/wealth Manifest Me: https://www.coachcrystal.ca/manifest-meManifest Me Retreat: https://www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- https://www.coachcrystal.ca/creationroom   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore faith and its deep connection to uncertainty. I reflect on how faith is inseparable from doubt and how not having all the answers can be an essential part of spiritual growth. I also share personal reflections and historical perspectives to illustrate how faith shows up in everyday life.I introduce the concept of presentism and unpack why it matters when we look back at history. I talk about the importance of understanding people and actions within their cultural context, while still acknowledging the real harm that may have occurred. Throughout the episode, I invite you to hold space for multiple truths at once and to see uncertainty not as a weakness, but as a doorway to growth, compassion, and deeper understanding.  Join our next retreat in April 2026, register here: www.coachcrystal.ca/manifest-me-retreat   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the signs that healing and growth are already happening—often in quiet, unexpected ways. I talk about how healing shows up through a greater willingness to sit with discomfort, both within myself and with others, and through making decisions that feel authentic rather than performative. I reflect on what it means to embrace imperfection, honour my inner yes and no, and allow emotions to be felt instead of rushed or fixed.I also share personal examples, including noticing growth in my children, and how this mirrors my own healing journey. Throughout the episode, I question cultural narratives around productivity and worth, invite a redefinition of rest, and reflect on how discomfort can actually signal expansion. Rather than focusing on what’s missing, I centre the conversation on recognising growth, humanity, and compassion as ongoing, meaningful signs of healing.  Join our next retreat in April 2026, register here: www.coachcrystal.ca/manifest-me-retreat   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

As the year comes to a close, let's reflect on how much emphasis we tend to place on goals and resolutions—and how often that process is rooted in a feeling of lack. I talk about how marketing frequently taps into our sense of inadequacy, convincing us that we’re missing something and need fixing.In this episode, I invite you to step away from decisions made from lack and instead choose an abundant, whole perspective. I share a simple three-step mini-workshop to help shift your emotional state: reflecting on how far you’ve already come, working with subconscious practices to change your inner energy, and setting goals that genuinely spark joy and excitement rather than pressure.I also explore why community, mentorship, and guidance matter so much when it comes to personal growth. As we move into a new year, I encourage you to consider who and what will best support you on your path—so you can create a life that feels more expansive, grounded, and joyful. Come to my free workshop: https://www.coachcrystal.ca/workshop2025Join our next retreat in April 2026, register here: www.coachcrystal.ca/manifest-me-retreat   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the concept of silence as one of the greatest gifts we can give ourselves. I reflect on how easy it is to avoid silence because of the discomfort it brings and the fear of facing our own thoughts and emotions. I share why learning to sit with silence is essential for meeting our inner suffering with compassion and for supporting both emotional and physical well-being.Drawing inspiration from Thich Nhat Hanh’s book You Are Here, I talk about mindfulness, presence, and what it means to gently stay with our pain instead of pushing it away. I invite you to experiment with small moments of silence each day as a way to support healing, personal growth, and deeper connection—with yourself and with others. I close the episode with holiday wishes and a reminder that although silence can feel challenging, it is a simple and deeply valuable gift.  Join our next retreat in April 2026, register here: www.coachcrystal.ca/manifest-me-retreat    Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Journey through my reflections from a recent women’s retreat I hosted in Waterton Lakes National Park in southern Alberta, Canada. I share what unfolded during the retreat and why community plays such a powerful role in healing. We explore the difference between knowing something intellectually and truly feeling it in the body, and why allowing ourselves to move through uncomfortable emotions is essential for real healing.I talk about the importance of integration rather than rushing transformation, the healing power of stillness and silence, and how intuition can guide us when we slow down enough to listen. I close the episode by inviting you to join me in upcoming retreats and encouraging you to embody what you learn so that true, lasting change can take place.  Join our next retreat in April 2026, register here: www.coachcrystal.ca/manifest-me-retreat   Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the feelings of rush and inadequacy that often come up during the holiday season and as a new year begins. I talk about how the sense of “hurry” is often driven by feelings of not being enough, and I share insights from books like The Ruthless Elimination of Hurry and Conscious Luck by Gay Hendricks.I also open up about my own experiences with slowing down and learning to move at what I call “essence pace”—the rhythm my soul truly desires. Throughout the episode, I reflect on how meditation, presence, and self-acceptance have helped me shift my relationship with productivity and time. My goal is to inspire you to let go of internalized shame and stress, and to embrace a more peaceful, intentional way of being.  Creation Room: women’s group program- www.coachcrystal.ca/creationroomThe Parenting Coach Podcast: www.coachcrystal.ca/blog  Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into the conflict that can happen between your conscious and unconscious mind. You might feel content and confident on the surface, yet deep down, your unconscious thoughts could be more self-critical than you realise—shaping your behaviour in subtle but powerful ways.I talk about the importance of creating a safe space to acknowledge and sit with those underlying feelings so you can build a deeper connection with yourself and others. This episode invites you to explore your unconscious thoughts and emotions, bringing more self-awareness and alignment between what you feel inside and how you show up in the world.  Manifest Me Retreat: www.coachcrystal.ca/manifest-me-retreatCreation Room: women’s group program- www.coachcrystal.ca/creationroomThe Parenting Coach Podcast: www.coachcrystal.ca/blog    Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Learn about what it really means to prepare for the holidays — not just physically, but mentally and spiritually too. I share ways to reflect on what an ideal holiday looks like for you, recognise what might be blocking your joy, and process emotions that come up during this season.Together, we explore mindfulness, minimalism, and emotional balance to help you create a more meaningful and peaceful holiday experience. I also walk you through practical exercises — like writing down your thoughts and practising deep emotional awareness — to help ease holiday stress and nurture your well-being. Manifest Me Retreat: www.coachcrystal.ca/manifest-me-retreat Creation Room: women’s group program- www.coachcrystal.ca/creationroomThe Parenting Coach Podcast: www.coachcrystal.ca/blog  Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into the Spiritual Principles of Manifestation and explore how faith and manifestation are deeply connected. I talk about the common misconception that people of faith can’t believe in manifestation, introduce the idea of abundance, and share insights drawn from different spiritual and religious perspectives, including Christianity and Judaism.I also unpack key principles such as rhythm, self-worth, asking and receiving, reciprocity, and the importance of being other-focused. Throughout the episode, I weave in personal stories and practical advice to help you understand how to manifest your desires by aligning your beliefs and energy with your spiritual practice. Manifest Me Retreat: www.coachcrystal.ca/manifest-me-retreat  Creation Room: women’s group program- www.coachcrystal.ca/creationroomThe Parenting Coach Podcast: www.coachcrystal.ca/blog Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Delve into how questioning one’s faith might not be a crisis at all—but rather a natural stage of spiritual and emotional growth. Drawing parallels between childhood development, attachment, and adult differentiation, I unpack how our early relationships often shape the way we perceive God, spirituality, and belonging. Through this compassionate lens, I invite you to see doubt and questioning as signs of maturity rather than failure.The episode also connects themes of differentiation within marriage, partnership, and religion—showing how separating from old beliefs or identities can lead to deeper connection and authenticity. I also share how differentiation helps us find peace in uncertainty—turning doubt into an opportunity for emotional and spiritual maturity. Retreat: https://www.coachcrystal.ca/manifest-me-retreat In-person event on November 1st: https://www.coachcrystal.ca/the-art-of-shame-free-living-seminar Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into the power of surrender and the importance of allowing emotions to pass through rather than resisting them. Drawing from the three pillars of meditation—concentration, clarity, and equanimity—I reflect on how emotional openness helps release pain and restore balance.The episode also features Rumi’s poem The Guest House, a reminder that every emotion, joyful or sorrowful, deserves to be welcomed. I guide you through a short subconscious surrender practice designed to release resistance, reconnect with love, and find peace in stillness. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Program: www.coachcrystal.ca/creationroom  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.