Self Care Passport

January's new beginnings, nourished by rest, reflection, and my annual tradition of choosing a Word Of The Year. This year my chosen word is NOURISHMENT. This episode reflects on what worked and what did not last year and how moving ourselves forward one step at a time is the most sustainable self care practice and way of creating true change. Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/

This episode is holiday-based and encourages you to let go of expectations and nurture the feelings you want to have during this season. Janae offers a few tips to gather your feelings, feed your soul and simplify your rituals and routines. Have a talk with yourself first Take into account how you want to feel and what needs to be addressed Take to heart your yeses and nos. Create a one-liner Have the necessary conversations or communications Leave some space around an event, less rushing Simplify the gift-giving Spread out the holidays to a season not a particular day Think back to how you really want to feel through the holidays but more importantly throughout your life. Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/

Nature is a wise teacher, in subtle and raucous ways. In this mini listen we explore how nature can be a teacher and inspiration throughout the year. How the seasons come and go is a reflection of our own lives. Tending and mending, resting and reaping, sowing and harvesting, as nature intended it to be. Look for subtle clues and shifts or more dramatic changes for inspiration. Is it time to rest and rejuvenate or set out in the world, seeds scattered eventually ready to burst with life? Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/

Welcome to the Self Care Passport Podcast. In the newest series, we are exploring Habitudes, where Habits and Attitudes come together. Have you ever picked a word of the year or a routine that you feel is going to be amazing? Sometimes it is and sometimes it is not! Reserve the right to change your mind. Shift your decisions and planned routines so they support you more fully. Inspiration needs to be aligned and inspiring. My example in this episode is my yearly tradition of choosing a word or the year. Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/

Welcome to the Self Care Passport Podcast and the Habitude Series. In these bite-sized episodes and quick listens we are focusing on desired habits and attitudes coming together little by little, helping you make desired changes, reduce stress, and feel more alive with a sense of well-being. REDEFINE YOUR SUCCESS in our hustle and bustle culture and go go-go-go attitudes. What does success feel like when we set other people's opinions of what that is? Find the ordinary to be extraordinary, and enjoy the moments that make it all worthwhile. Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/

Honor, explore, observe habitual tendencies, and acknowledge the present season, changing season, or the season of life you are currently in. Focus your energy accordingly. Find the common thread that brings you more joy, fun, adventure, clarity, and thoughtful presence for a well-lived life. It is simpler than you think more often than not. Listen within, the answers are always there. ~Janae Contact Information and Resources: hello@janaefletcher.com www.janaefletcher.com

Welcome to the Self Care Passport Podcast and the Habitude series. Hello, I’m Janae your host and this series is about habits we would like to establish and the attitudes that go along with them. Short bite-size easy to listen to episodes that help you make shifts and changes that feel right for your daily life and beyond. Today's episode focuses on our 5 senses, Sight (Vision) Hearing (Auditory) Smell (Olfactory) Taste (Gustatory) Touch (Tactile) All our knowledge begins with the senses. Engaging with our senses can become a tool to bring us closer to the present moment, and calm our thoughts and actions that tend to our nervous system. Activating the simple 5 step process of taking note of what all our senses are telling us in the moment, brings awareness to our body and the felt sense of connection. Paying attention to what our body has right there before us is a gift that we can access at any time. Learning to heed your senses leads to having a new relationship or attitude with a simplistic but powerful method, bringing us awareness of ourselves and our bodies (Body-Mind Connection) Resources: Website: www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/ The Self Care Architect mini podcast trios in relationship with Simple, Abundant & Embodied Living. (short listens all in one spot) www.janaefletcher.com/resources

Welcome to the Self Care Passport Podcast and the Habitude Series. In this episode, we talk about habits and attitudes coming together, changing our lives one step at a time. Today's episode is about becoming aware of our natural tendencies, in Mind, Body & Soul, how we hold ourselves in habit and attitude, expressed and released through our bodies. “Awareness is like the sun. When it shines on things, they are transformed.” ― Thich Nhat Hanh Can we change patterns with awareness and adjusting the body? Yes, we can. The first step is awareness then lead yourself to your desired change from there. Taking your body along as your guide and helper. Resources: Website: www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/ The Self Care Architect mini podcast trios in relationship with Simple, Abundant & Embodied Living. (short listens all in one spot) www.janaefletcher.com/resources

Each day is a little different when we think about hydration. Every day is a good day to make sure we are taking care of what our bodies need. Some days a few glasses are easy and some days it just isn't quite enough. “In time and with water, everything changes.” ~ Leonardo da Vinci In this episode I talk about ways to increase hydration and maintain that feeling. My biggest tip is to place opportunities wherever you go, after that you can add flavor, freshly squeezed lemon, electrolytes, and more. There is also the tip of staying away from things that dehydrate us. I'm not talking about exercise here, where we sweat it out but rather avoiding accessive alcohol, and diuretics such as coffee. Listen in to learn more. There are formulas for how much you should drink. I personally can feel it in my body and gauge a day by how I digest and process the water. Our body gives us all the clues. Your weight is one variable that changes the amount of water you should be drinking. To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report. In short, the equation tells you to take half your body weight and drink that amount in ounces of water. “We never know the worth of water till the well is dry.” ~ Thomas Fuller Resources: Website: www.janaefletcher.com Instagram: https://www.instagram.com/janae_fletcher/ The Self Care Architect mini podcast trios in relationship with Simple, Abundant & Embodied Living. (short listens all in one spot) www.janaefletcher.com/resources

In this next series, I will be talking about habits that I personally have come to establish or are in the process of establishing. Some take a little longer to get into routine. I took a look and a feel into my conditioned tendencies. Habits come naturally, be it for your benefit or against the truth in those patterns can be so helpful in fortifying or inching your way to meet your demise. if you want you can put those into categories of good and bad but really they are clues to what lies ahead if you are willing to call yourself out or congratulate yourself on an easy implementation. Questions always arise. Where I am committing, not committing to what I really want. This concept of a mini-series based on my own life personally feels aligned. I am looking forward to sharing these with you. I want to have fun, not over-commit, and find joy in the ordinary. Once again Simplicity, Abundance, and Embodied living are along for the ride. I have always found a lot of freedom in structure. This is speaking the truth once again. Habits are foundations that allow life to unfold as It comes with more assurance. ~Janae Resources: www.janaefletcher.com www.selfcarepassport.com https://www.instagram.com/janae_fletcher/

The title says it all. Rambling by me, Janae, the host of the Self Care Passport Podcast. I take the entire month to not add any more in, feel into what worked the year before and adjust from there. I rest, reflect and revitalize both personally and professionally. I am always looking for that common thread that ties life together and feels good on the inside. The Self Care Architect foundations come into play. I feel into them in Body, Mind & Soul as part of my January process. As mentioned in this podcast and countless times in previous episodes here are the nine Self Care Architect foundations: (Self) Love Soulful & Heart Centered Living Finances (Abundant Living) Boundaries Community & Relationships Health In Body, Mind & Soul Creativity How We Consume (digitally, emotionally, materialisticlly, nutritionally) Clarity Please reach out if you have questions or rambling of your own that you want to share. Thanks and Welcome to your new year ahead. ~Janae Resources: Website www.janaefletcher.com The Self Care Architect mini podcast trios in relationship with Simple, Abundant & Embodied Living. (short listens all in one spot) www.janaefletcher.com/resources

This epsiode dives into what it feels like to button up a 3 month long cleanout project. How to be kind to yourself while doing it and all the emotions that come up as you take on your wanted and unwanted material posessions. You really realize doing some inner work around your values, actually simplifies your life and helps you walk your talk, make decisions, create community and a relationship to yourself that backs you up time and time again. The needed or desired boundaries become more clear as you step into this way of holding yourself accountable, creating some space for yourself amongst it all. There are a lot of feelings tied up in what we physically have in our life. Having an emotional outlet beyond the acts of donating, recycling and trashing what you don't need, is essential self care. A lot of answers come in the doing, moving us forward. Need support on your personal unpacking or want to get clear on your values? Reach out for a comfortable space to unlayer all the stored emotions and feelings that go along with your unpacking your life. Thanks for listening in. ~Janae Ps. Previous epsiodes, 68 and 69 are part of this trio. https://www.janaefletcher.com/ https://www.instagram.com/janae_fletcher/

Hello again, This episode is about taking on all the emotions and physical trapping of too much stuff! Everything in storage is getting my attention. The simplification project outside the tiny house and inside myself continues on! I'm saying yes and no with equal amounts of enthusiasm and hopefully inspiring others to do the same. I've learned so much by taking this project on. It's freeing and worth the effort, both physically and emotionally. Things that have helped with the simplification and sorting process: Designated areas for Donate, Recycle/Garbage, Sell/Consign Asking family members if they want any of the genrational goodies! Putting more emotional/detailed sorting into labeled bins to go through in another season. Be kind to yourself and allow all the emotions Baby steps and all day clean outs are both form of progress. https://www.janaefletcher.com/ https://www.instagram.com/janae_fletcher/

Hello there, This episode is about not waiting for perfect conditions, listening to your body, and feeling the layers of your life. Physical and emotional memories may be in boxes in storage or buried deep within. Time to clear out and clear up what feels better on the inside and let go, donate, recycle, regift the rest. Join me in taking on all the emotions and physical trapping of too much stuff; saying yes and no with equal amounts of enthusiasm! Let the simplification project outside the tiny house and inside myself begin! "The art of life lies in a constant readjustment to our surroundings.” ~ Kakuzo Okakura, The Book of Tea https://www.janaefletcher.com/ https://www.instagram.com/janae_fletcher/

Personal Revolutions come in many forms. In this episode we explore the power of rest, slowing down and words in many forms, particularly the power of a single word. Theme words for the year are a restful, fun and intriguing way to enter each day. They help us, find support for what life requires of us; delight in the doing and undoing in simple, abundant and embodied ways. Good things take time and intention. Finding the right questions to ask yourself gives you the best answers and keep your theme words top of mind. Janae's 2022 Word of the Year: Open, with personal curiosity guiding the way. "Wisdom is accepting that there are things you cannot force People change when they are ready Creativity moves at its own rhythm Healing does not have a time limit Love blooms when things align" Inspiration from Yung Pueblo Resources: www.janaefletcher.com www.selfcarepassport.com https://www.instagram.com/janae_fletcher/ Healing the Hustle: www.jessicabutts.com Local Book Club: The Camano Shop

Hello and welcome to the Simple, Abundant and Embodied podcast series with micro episodes here for you whenever you need them. Today we will be talking about Embodiment and Clarity, our final episode of this Self Care Architect trio and the entire mini series. I encourage you to slow down, pause when needed, attune yourself, breathe deeply,spend time doing things you love, hanging out with people who feel good on the inside, love on your pets, your joys in whatever form. move your body and feel yourself relax even just for a moment. Build upon that one embodied step at a time. Moving our bodies moves us through emotions. Avoiding feelings is a form of stagnation. Use your body to live into your emotions as a healthy way to take areas of your life that need more joy, ease and calm. Bring yourself back home. This is a simple, abundant and embodied way of living that feels good inside and out. “Let your body call you back into yourself, into your most deeply embodied self. Land, dive, soar. Find the crumbs that lead you back home.” ― Cheryl Pallant, https://www.instagram.com/janae_fletcher/

Hello and welcome to the Simple, Abundant and Embodied podcast series with micro episodes here for you whenever you need them. Today we will be talking about Abundance and Clarity Abundance is a side effect of doing what we love fully and being who we are fully. It is a deep breath for our whole being. Moving into an abundant mindset from one of scarcity is life changing and brings us more clarity of what we truly want for ourselves. What do you truly want for yourself? This shift is transformational and is available to us freely. Accept where you are, who you are and revel in it. We are in command, not control of what happens or what has happened to us. Thinking about this from a state of abundance rather than lack and scarcity fills us up. Getting clear that life happens for us not to us is expansive, abundant and enriching ultimately giving us a clarity and clear way of being that supports us through life's ups and down. As sweet as this sounds, we are not just here for the milk and cookies. We grow and expand in relationship to our courage to get clear on what we really want and how we want to feel at the end of each day. How do we bring in more clarity you may ask. Let’s face it life is complicated, get curious not complacent. Even if you don’t quite believe it yet or in every situation, Come from a place in your mind, where you are already worthy, walk into a room, engage in a conversation with clarity and conviction. This creates abundance within, little by little, step by step. Build upon that because truly you are enough, worthy and loveable just as you are. Affirmation: “You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.” – Jim Rohn https://www.instagram.com/janae_fletcher/

This episode of the Simple, Abundant, Embodied Living mini series within the Self Care Passport podcast, is about Clarity. This our final foundation and archetype in the series. Simplicity comes by finding the right questions for you personally that will help change your life. This leads to clarity and clarifying your preferences leads to simplicity. It really is a symbiotic relationship. Affirmation: Simplicity is clarity and clarity is simplicity. Reach out or join me on social. Thanks for being here! ~Janae hello@janaeflether.com Instagram

Hello and welcome to the Simple, Abundant and Embodied podcast series with micro episodes here for you whenever you need them. Today we will be talking about Embodiment and How we consume. Think Digital Intake, Emotional Thoughts, Materialistic Needs/Wants and Nutritional Choices. The most basic lesson is thinking about our breathing, something we do naturally to stay alive. If we think about it as a tool that is already within us, you don’t have to add anything in to receive what you need. Exhale creates space for the inhale, walking away makes space for walking into something new. Affirmation: “Minimalism is the intentional promotion of the things we most value and the removal of anything that distracts us from it.” Joshua Becker Thank you and see you next time for more Simple, Abundant, Embodied Living with our next foundation - Our final trio of this mini series will be about exploring clarity in a simple, abundant and embodied manner. https://www.instagram.com/janae_fletcher/

By consuming less we have more time, space and mental clarity for ourselves. Notice what you can nurture with less? Digital world, less notifications, allotted times instead of time drains of all day use, systems and structure = less distractions Emotional clutter, breathe easier, pay attention to what is truly important. Materialistic needs and wants, less to clean, clear and calculate (budget); quality over quantity. Nutritional Choices, more energy, more conversation at meals or saying that you want to make some changes. These efforts honor yourself and others, feeling more whole and abundant. Affirmation: Abundance is a process of letting go; that which is empty can receive. ~Bryant H. McGill Thank you for being here today. Please reach out if you have questions, comments or concerns. https://www.instagram.com/janae_fletcher/