The Art of Shame-Free Living

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 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 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 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 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 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 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 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 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 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 being “Shame Positive”—embracing shame rather than striving to eliminate it. Drawing from a recent meditation retreat with mentor Thomas McConkie, I explore how the desire to “fix” or “rid” ourselves of shame can ironically become another form of perfectionism. Through heartfelt reflection and real-life examples, I illustrate how allowing shame to exist fully within us is the very key to releasing it.I also delve into the importance of acceptance, surrender, and self-compassion in healing. I will guide you through how moments of shame can become opportunities for growth, deeper connection, and authenticity—both in parenting and personal relationships. The episode closes with a reminder that self-help grounded in wholeness and abundance, not lack, leads to genuine transformation. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into how a 7-day silent meditation retreat completely transformed my understanding of meditation. What began as a structured practice for calm and focus evolved into a deeper, more spiritual experience—one that revealed meditation as a path back to stillness, presence, and inner connection.I share reflections from the retreat, including the practice of noble silence, the gentle teachings of meditation teacher Thomas McConkie, and how stillness itself can become a source of healing. This episode invites you to see meditation not as a routine, but as a living practice of awareness and compassion. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into my personal journey as I share anticipation and thoughts about an upcoming seven-day silent meditation retreat. I talk about my current meditation practices, including key advice and personal experiences that have helped me, such as starting with short durations and gently redirecting thoughts. I also explain two meditation methods: a focused breathing technique and an open, receptive approach. You’ll find practical meditation tips and encouragement to start small and stay open to the benefits of the practice. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the importance of fully experiencing pain, heartbreak, and grief rather than rushing to feel better. I share personal stories and reflect on the wisdom of empathy experts like Brené Brown as I explore the beauty and significance of letting ourselves truly feel negative emotions. I focus on what it means to sit with discomfort and welcome all emotions rather than numbing them, and how this practice can deepen both our empathy and emotional resilience. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca 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 interconnectedness of grief and shame, particularly how shame can hinder our mourning process. With my son recently leaving for a church mission in Peru, I reflect on how our honest conversations about emotions helped both of us prepare for the separation.I talk about the importance of recognising and processing not just sadness, but also other heavy emotions like regret, resentment, and anxiety. When I allow myself to face these feelings head-on, I notice that genuine sadness flows more freely, leading to a healthier grieving process.I also share my thoughts on self-forgiveness and offer some practical steps I use to navigate these complicated emotions. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca 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 certainty and its connection to anxiety, especially in women. Learn how anxiety often stems from a desire for certainty and how certainty itself is an illusion. Discover how true certainty can be found within by embracing and transmuting feelings of anxiety, fear, and doubt. Join the discussion on how to navigate these emotions, connect with your inner grounding, and find peace and trust in yourself and the universe. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive deep into the concept of shame as a hierarchy. I discuss how shame creates false perceptions of 'better than' and 'less than' among people. By examining aspects like social media, intellect, wealth, and beauty, we highlight how this hierarchical thinking impacts our lives. I share personal experiences and techniques like journaling and visualization to dismantle these internal hierarchies. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We explore the concept of 'selfness' as opposed to 'selflessness.' Learn how traditional ideas of selflessness often lead to feelings of shame and burnout. By embracing selfness, we can find inner fullness and peace, enabling us to serve others without feeling drained. This episode includes reflections on the teachings of Jesus Christ as the epitome of selfness and encourages listeners to identify and take their next small step toward a more connected, grounded life. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Explore the powerful technique of Duality Surfing, a method introduced by Frederick Dodson, aimed at neutralizing intense emotions by visualizing both ideal and worst-case scenarios. Learn how to bring yourself back to a neutral state, enhancing emotional resilience and intuition. Engage in practical exercises to regulate your nervous system, increase emotional capacity, and reduce triggers, promoting a more grounded and shame-free life. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca 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 importance of understanding and practicing subconscious techniques to heal emotional triggers. Learn how to shift focus from thoughts to body sensations, visualize emotions, and develop a secure attachment relationship with yourself. The session includes a guided exercise to help you connect with and comfort your inner child, leading to transformative emotional healing and a shift in perspective. Join us in this deeply spiritual and transformative journey. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dive into subconscious practices to help you move through emotions. You'll be guided to relax your body and focus on your feelings, using visualizations and physical sensations to connect deeply with your emotions. Learn to identify what your body and feelings need, and explore ways to release and transform these emotions. Join in this transformative practice and share it with others to spread the shame-free movement. Connect With MeSubstack: https://substack.com/@itscrystalnoelle Instagram: https://www.instagram.com/its.crystal.noelle Website: https://www.coachcrystal.ca Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.