I Got Your Back Girlfriend

In this episode I will discuss some holiday traditions from my childhood, ones I have passed on to my children, and how other members of my extended family celebrate!

Happy Holidays to all!

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Today’s topic is on Why do we settle for less than we deserve? This is a great topic.  Someone inspired me to write on this topic because they were settling for less.

One of the biggest reasons people tend to settle for less is they lack the realization about their own values and compromise their values and beliefs.  It’s so important to figure out your what your core beliefs are and learn to stand by them. This is an inside job ladies.

I believe that deep down we know we are settling for less because we are not happy with the choices we make. Every choice that you make matters. It’s important to recognize the choices you make and if they don’t feel right, do something that does feel right. You have the power to choose and do something different. It’s important to be aware of this and look within and make a different choice. It’s not simple but you can do it. Think about how settling for less makes you feel. Does it feel good? Does it bring you happiness? It’s important to understand the difference between settling and choosing.

Ladies ponder this: How often do you settle for things in your life? Is settling driven by your fears? Why do you settle for less than you deserve?  Why do you feel you deserve less? Where in your life are settling for less?

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Today I decided to do something different.

Today is Episode 16 , and I will guide you through this meditation in taking a journey with your little girl.

Before you listen to this meditation you can either have calming music in the background or just listen to my voice.

I invite you to find a quiet place where you don’t have interruptions.  I invite you to allow at least 15-20 minutes of you time.

Ladies do you have a relationship with your little girl?

I didn’t for many years. I learned how to have a relationship with the younger version of me. Coming from a background of abuse, I didn’t allow my little girl to come out and play with the adult version of me. She never felt safe.

With years of therapy, I began to remove the layers of protection that prevented me from having a relationship with my little girl.

We all have a little girl inside of us. I think it’s important to maintain a connection with her. If there needs to be some healing, heal your little girl. Make her feel safe. Have a relationship with your little girl. She is a part of you.

I provide tools for you in this podcast on being more resilient as well as a handout on my website, igotyourbackgirlfriend.com.

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The topic today is on RESILIENCY. Resiliency is how we respond physically and mentally after going through a challenging time. It’s how we cope with the stress and how well we bounce back. People who are resilient have the ability to roll with the punches while going through challenging times. Being resilient won’t take the problems away but it can give you the ability to see past them and handle your stress in a healthier way. When you are resilient you don’t dwell on failure but acknowledge the situation, learn from the experience and move forward.

When you are resilient, you don’t curl up and die over the slightest rejection or failure.  A resilient person does the opposite of curl up; she expands. She reaches out, even in the wake of crisis. This is one of the most distinguishing characteristics of resilience: Your ability to continue to aim high and reach for it, as opposed to lowering your standards, expectations, or efforts. So when things don’t go your way (as they sometimes don’t), and you feel hindered or pushed back, your inner resilience can keep you coming back, and reaching out, not just to try again, but to outdo yourself, once again.

I provide tools for you in this podcast on being more resilient as well as a handout on my website, igotyourbackgirlfriend.com.

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I would like to share this quote by Nelson Mandela:

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.

We all experience fear at some point in our life. The key is to not let fear paralyze us but give us insight on what we need to learn or deal with.

Fear is an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

If we live our life through the lens of fear, this just gets in the way of fully living your life.

Fear can prevent you from recognizing what your true desires are and how you take the steps to get to where you want to get. Fear is a part of life and growth. What is important that you recognize, name, and embrace your fear.

If you face your fears, it gives fear less power. It’s normal to have fears. Fear is the mind’s way of being protective of its existence. Some fear is reasonable but not at the expense of being a slave to your fear. If your mind fears, just allow it to fully come forth.

Be willing to sit with your fear so that you can understand where your fear is coming from and where do you feel fear in your body. This will help you understand where the fear is stemming from.

It takes being mindful of your fear when it shows up. It takes courage to dig deep and find what the root of the fear is. It takes courage to feel the fear and walk through it. Is this easy? No, it’s not but if you don’t you can become paralyzed.

Be curious. Investigate what your fears are. Be curious about your thoughts that cause you fear. Do you react to this fear? Observe what is going on. Just let your thoughts be when you are in fear. Fears are just fears.

Give yourself the gift of understanding your fears, get to the root of them, release the past, let go of the future. You have a choice to change your mindset and take different action. It takes practice and you are worth it!

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Ladies, have you ever done a new moon ceremony? I would like to share ways that you can create a ritual around the new moon.

I have handout on what crystals you can use and candle colors and their meaning, as well as this ceremony for you on my website, igotyourbackgirlfriend.com

The new moon is a time to embrace new projects, ideas, plans, thoughts, relationships and the changes you wish to invite to your life. It’s a time to plant the seed of intentions and the opening to new possibilities that are brought by another lunar cycle.

The new moon offers you a time of hope, faith and renewal of your commitments. This is a time to check in with yourself and let go of what no longer is aligned with your path, purpose or your dreams. It’s a time to clear away what no longer serves you and make room for what is to come into your life.

Did you know that the new moon is very powerful and it can be harnessed through ritual to manifest your intentions.

When you perform a ceremony it’s a beautiful way to connect symbolically to your higher self, and to set clear intentions of what you want to bring into your life.

The new moon is when the moon is reborn. This is a time to renew and focus on renewal and the new energies you wish to manifest into your life.

You can reach me at:

My website: igotyourbackgirlfriend.com

On Instagram:I Got Your Back Girlfriend

Facebook Group: I Got Your Back Girlfriend

Podcast: Apple, Spotify, Stitcher, Google Play Music

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Ladies, so many people don’t have a healthy relationship and so I thought this topic would be helpful for those who don’t know what a healthy relationship is or if they are in an abusive relationship. I will touch on abusive relationships on another episode.

When you are in a healthy relationship, both partners are willing to adjust as needed to change and grow, both positive and negative. Partners are able to evaluate things together especially when there are conflicts and as you know there will be conflicts. We are human.

Ladies, do you know what makes a healthy relationship?

A healthy relationship is something you must nurture and maintain, no matter how long you and your partner have been together. You both evolve and grow. As you know relationships take work.

My belief is that if each person works on themselves, then the relationship with each other doesn’t require lots of work. I am not saying that being in a relationship isn’t work, but if you’re both working on yourself, it really makes a difference in having a healthy relationship.

I will talk about the ingredients for a healthy relationship.

You can reach me at:

My website: igotyourbackgirlfriend.com

On Instagram:I Got Your Back Girlfriend

Facebook Group: I Got Your Back Girlfriend

Podcast: Apple, Spotify, Stitcher, Google Play Music

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/natasha-burke3/support

This is Episode 11 and the topic is on self-love.

I chose this topic because it’s so important to have self-love and a lot of us don’t have it. I know for me self-love has been learned over the years. Of course I am human and at times slip into not having self- love but I always return back to loving myself.

You may ask yourself just exactly what is self-love. Self-love is regard for one’s own well being and happiness. When you have self-love you truly care about  yourself and give yourself the attention you need. Self-love is the foundation of your happiness, your health, relationships, career it’s everything. Ladies how strong is your foundation?

When you have self-love you observe your actions and words with compassion as if you were your own best friend. I always tell people, have a love affair with yourself first. It’s the best kind. First love you.

Self-love is so important because this means we are holding ourselves in esteem and have confidence in our worth, no matter what happens around us.

So many of us go through life at a fast pace, we don’t stop or think about our well-being. We don’t take the time out of our hectic schedule to do the things that will provide us with good health, mental and physical well-being.

I invite you to choose to love yourself. Choose to get to the root of why you do love yourself.

One by one, replace the negative belief with a positive one such as release the belief that you are not good enough and instead tell yourself you are enough. You are worthy. This takes lots of practice and by doing this daily, it will be second nature.   Ladies you are worth it. It’s time to own your power. It’s time to love yourself, every part of yourself, your mind, body and soul.

You can reach me at:

My website: igotyourbackgirlfriend.com

On Instagram:I Got Your Back Girlfriend

Facebook Group: I Got Your Back Girlfriend

Podcast: Apple, Spotify, Stitcher, Google Play Music

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/natasha-burke3/support

Ladies, here are a couple of questions for you to ponder. Do you have triggers? What are your triggers? What do you do when you are triggered? Do you have coping skills to use when you are triggered?

You might ask, what is a trigger? A trigger is something that sets off a memory tape or flashbacks bringing the person back to the event of their original trauma which could be a deeply disturbing and terrifying event that is outside the realm of usual experience. It could be a car accident, a natural disaster or a medical procedure. It can be a form of assault, emotional or physical abuse or being in combat. Trauma can also come from seeing a person who has experience any of the above.

Triggers are old painful feelings. There are many ways you can re-experience trauma and as a result, feel triggered. When something happens that reminds you of a traumatic event this is called being triggered.

Triggers are real. Different things trigger different people.

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Ladies, Stop comparing your body to someone else’s body. Weare women of all shapes and sizes. There is not one body that looks like the other because each body is unique.

We are all beautiful! Honor your beautiful body!

In what areas do you compare yourself with other girls/women, and how does it make you feel? My thought is that by being mindful when comparison appears in your life, you can name it, claim it, and most important, release it. It comes down to being ENOUGH! I AM ENOUGH! YOU ARE ENOUGH! WE ARE ALL ENOUGH and our bodies are perfect just they way they are.

“Body image” is the way you view yourself and how you think you look. Having a positive body image means that most of the time you see yourself accurately; you feel comfortable in your body and you feel good about the way you look. It’s also how you imagine other people see you.

Our body image is a collection of thoughts, beliefs and feelings that we have about our own body and how we compare these ideas about body image to others.

Research suggests that 80% of adult women are dissatisfied with their bodies, and this problem started at a very early age.

Your body image can be very positive or very negative. You may feel good about certain parts of your body or the way you look, and not as good about other parts. This is normal! Body image is how you feel in your body.

You can reach me at:

My website: igotyourbackgirlfriend.com

On Instagram:I Got Your Back Girlfriend

Facebook Group: I Got Your Back Girlfriend

Podcast: Apple, Spotify, Stitcher, Google Play Music

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/natasha-burke3/support