Episodios

  • Mindful Strength: Embracing the Power Within | The Strong Women Podcast

    Mindful Strength: Embracing the Power Within | The Strong Women Podcast
    Jul 6 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast, the place where we dive into the heart of what it means to be powerful, resilient, and truly alive as women. Today, I want to get straight to the core: what defines a strong woman, and how can mindfulness help us nurture those very qualities within ourselves?

    When I think of a strong woman, words like resilience, confidence, empathy, courage, authenticity, and adaptability come up again and again. These aren’t just buzzwords; they’re the foundation stones for every woman who wants to not only survive but thrive. Resilience is that determination to keep going, no matter how rough the waters get. Confidence isn’t about being the loudest voice in the room—it’s a quiet surety rooted in knowing your worth and trusting yourself. Empathy is the ability to deeply connect, to lift others and yourself through genuine care and understanding.

    Then there’s courage: the fuel that lets us stand up, speak out, and persist even when it’s easier to shrink away. Authenticity is about showing up as your true self, honoring your unique values and voice, especially when the world tries to push you into a mold. And adaptability? That’s the secret superpower—embracing the inevitable change of life with openness and grace.

    Now, how do we actually develop these qualities? Mindfulness is the answer that keeps coming up—and not just in meditation circles, but in the lived experiences of so many strong women. Kate Johnson of the Presencing Institute in Philadelphia talks about how mindfulness isn't just about finding peace in a quiet room; it’s about creating awareness in every moment, even in tough conversations or everyday challenges. Mindfulness helps us step out of autopilot, notice our emotions, and respond from a place of clarity rather than reactivity.

    Through mindfulness, we learn to trust ourselves—developing that sense of self-assurance that fuels confidence. When we face stress or setbacks, mindfulness techniques like meditation, deep breathing, or simply checking in with our bodies help us bounce back faster, building resilience by teaching us to sit with discomfort rather than run from it. Mindfulness also cultivates empathy and compassion, not just for others but for ourselves. This is crucial because letting go of self-judgment and perfectionism allows space for authentic growth and connection.

    Practicing present-moment awareness empowers us to make thoughtful, empowered decisions, to manage stress more effectively, and to nurture a kind of connection with ourselves that radiates outwards. Whether it’s a daily meditation, a quiet walk, or even a mindful pause before responding to a challenge, these habits reinforce our authenticity, courage, and adaptability.

    So, to every listener tuning in: remember, being a strong woman is not about fitting into a predetermined box. It’s about embracing who you are, nurturing these qualities, and using mindfulness as your toolkit to grow stronger each day. Thank you for joining me on the Strong Women Podcast. Make sure to subscribe so you never miss an episode. This has been a quiet please production, for more check out quiet please dot ai.

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    3 m
  • Mindful Muscle: Flexing Your Inner Strength

    Mindful Muscle: Flexing Your Inner Strength
    Jul 6 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. Today, let’s talk about the real backbone of empowerment: the qualities that define a strong woman—and how you can nurture them through mindfulness.

    When you picture a strong woman, what do you see? For me, she’s not just someone charging through life’s challenges, but someone who radiates confidence, resilience, self-awareness, compassion, and connection. These aren’t just nice-to-haves—they are the building blocks of true strength.

    Confidence is at the heart of it. I’m not talking about a loud or brash confidence, but the kind you can feel—a quiet certainty. A strong woman trusts herself, recognizes her strengths, admits her weaknesses, and stands firm in her values. She doesn’t bend simply to fit in, and when self-doubt creeps in, she faces it with curiosity rather than fear.

    Right behind confidence is resilience. Life will test us, sometimes in ways we never saw coming. Resilience is what allows us to recover from setbacks, to see failure not as an end but as a lesson. A strong woman keeps moving forward, fueled by the knowledge that every stumbling block is also a stepping stone.

    Now, let’s talk self-awareness—a quality that too often goes unrecognized. Self-awareness means looking inward with honest eyes, asking tough questions about who we are and what matters to us. It’s that willingness to pause, to listen to our own needs and boundaries, and to reflect before we react. And with it comes compassion, not just for others, but also for ourselves. It’s knowing when to cheer yourself on and when to give yourself a break.

    Connection is another pillar. Strong women know their journey is not a solo mission. They cultivate relationships, value their networks, and invest in others. A strong woman is never too proud to ask for help, nor too busy to lift someone else along the way.

    So, how do we develop these qualities? Mindfulness is the secret ingredient. Mindfulness isn’t just sitting cross-legged and breathing—though that can be part of it. It’s about being present with our thoughts and feelings, noticing the stories we tell ourselves, and responding to life intentionally instead of reacting on autopilot. Mindfulness empowers us to accept challenges without panic, to regulate difficult emotions, and to make decisions that align with our values.

    Women like Kate Johnson, a meditation teacher and activist, are living proof: mindfulness helps us support one another, build trust, and find healing in a world that often tries to dim our light. Mindfulness doesn’t make the obstacles disappear, but it does help us face them with clarity and grace.

    So, if you’re searching for more confidence, resilience, self-awareness, compassion, or connection—start with a moment of mindful presence. Take a breath. Notice what you’re feeling. That’s the first step to embodying the strength you already carry within you. This is the Strong Women Podcast—reminding you, every day, that your strength is both who you are and what you practice.

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    3 m
  • Mindful Moments: Cultivating the Qualities of a Strong Woman

    Mindful Moments: Cultivating the Qualities of a Strong Woman
    Jul 2 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. Today, we’re getting right to the heart of what makes a woman strong and how mindfulness can help each of us truly embody these qualities.

    When I think about the women who inspire me—whether it’s Michelle Obama, Malala Yousafzai, Oprah Winfrey, or my own mother—I see a tapestry of qualities shining through: confidence, resilience, compassion, self-awareness, connection, and an unwavering sense of purpose. These aren’t traits you have to be born with. They’re skills—skills that anyone can nurture through mindfulness and intentional practice.

    Let’s break down these qualities. First, confidence. A strong woman is confident not because she’s the loudest in the room, but because she knows who she is. She recognizes her strengths and embraces her imperfections with grace. Through mindfulness, especially practices like self-reflective journaling or meditation, we learn to quiet that inner critic. We notice self-doubt but don’t let it control us. Mindfulness teaches us to observe thoughts without judgment, creating space for self-acceptance and authentic confidence.

    Next comes resilience. Life is not easy, and strong women face setbacks just like anyone else—but what sets them apart is their ability to bounce back. Mindfulness strengthens resilience by grounding us in the present moment, helping us process difficult emotions rather than running from them. Simple techniques like mindful breathing or a body scan exercise anchor us in the now, giving us the clarity and grit to confront challenges with calm determination.

    Compassion is another essential quality. A strong woman not only supports herself but uplifts others. Mindfulness expands our capacity for empathy—when we sit in stillness, we become more attuned to our own needs, and naturally, the needs of those around us. Practicing loving-kindness meditation, for example, opens the heart not just toward others, but toward ourselves, reducing harsh self-judgment and building a more compassionate mindset.

    Self-awareness ties it all together. Strong women are deeply attuned to their own emotions, desires, and boundaries. Mindfulness enhances this by helping us notice subtle shifts in our feelings and behaviors. Through regular practice, we become more skilled at identifying what truly matters, which allows us to make choices that align with our values and avoid getting swept up by external pressures.

    And we can’t forget connection. No strong woman stands alone. Mindfulness teaches us to be present in our relationships, to listen deeply, and to engage with authenticity rather than performance. Whether through group meditation, mindful conversation, or intentional acts of kindness, these small practices build the strong social networks every woman needs.

    If you’re looking to cultivate these qualities, start simple. Try five minutes of mindful breathing each morning, keep a gratitude journal, or practice a body scan at the end of your day. Over time, these small acts stack up, building a foundation of confidence, resilience, self-compassion, and deep connection.

    In this journey, remember: strength isn’t about having it all together. It’s about showing up, fully, just as you are, and letting mindfulness guide you to your strongest self. Thank you for listening to the Strong Women Podcast. Keep standing strong—one mindful moment at a time.

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    4 m
  • Mindful Strength: Cultivating Confidence, Resilience & Compassion

    Mindful Strength: Cultivating Confidence, Resilience & Compassion
    Jun 29 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. I’m Sarah Stonestreet, and today we’re jumping right into what truly defines a strong woman—and how mindfulness can help grow these essential qualities in all of us.

    When I picture a strong woman, I see someone who stands tall with confidence, who faces life’s storms with resilience, and who leads with compassion. These qualities—confidence, resilience, compassion—aren’t just gifts you’re born with. They’re cultivated, honed, and grown through intentional practice. And one of the most powerful tools for nurturing these is mindfulness.

    Let’s start with confidence. A strong woman knows her worth and trusts in her abilities. But let’s be honest: confidence doesn’t always come naturally, especially in a world quick to question a woman’s self-assurance. Mindfulness gives us a way to root out self-doubt. By tuning into our thoughts and observing them without judgment, we start to recognize when we’re stuck in negative self-talk or limiting beliefs. Through practices like meditation and mindful reflection, we learn to replace those doubts with self-acceptance and belief in our strengths.

    Resilience is the next pillar. Life throws curveballs—whether it’s a setback at work or a personal disappointment. Strong women, like the leaders, entrepreneurs, and everyday trailblazers I’ve interviewed on this show, don’t just survive adversity. They adapt, learn, and keep going. Mindfulness teaches us to weather setbacks by keeping our attention anchored in the present. Instead of getting overwhelmed by what-ifs or regrets, we use mindful breathing or a grounding practice to stay steady. That presence lets us face challenges with clarity and courage, which is the heart of resilience.

    Then there’s compassion—both for others and for ourselves. It’s easy to be our own harshest critics, but mindfulness offers space for self-kindness. Through simple practices like mindful gratitude or loving-kindness meditation, we soften our inner dialogue and build empathy. Compassion becomes a habit, infusing our relationships with patience, our leadership with understanding, and our self-image with acceptance.

    Connection is another quality that can’t be overlooked. Strong women value community. They know success is rarely a solo act. Mindfulness enhances this by tuning us into our relationships—really listening, being present, investing in others. It reminds us that leadership is collaborative, not competitive.

    And finally, persistence. The road to empowerment is rarely smooth. Being mindful in our day-to-day routines—checking in with our goals, noticing distractions—helps us keep moving forward even when things get tough.

    If you crave inner strength, mindful awareness offers a reliable path. Engage in daily mindfulness exercises like meditation, mindful movement, or a quiet walk in nature. These small rituals add up, cultivating the qualities—confidence, resilience, compassion, connection, and persistence—that define strong women everywhere.

    Thank you for joining me on the Strong Women Podcast, where we grow stronger, together, one mindful step at a time.

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    3 m
  • Mindful Strength: Embodying the Qualities of a Powerful Woman

    Mindful Strength: Embodying the Qualities of a Powerful Woman
    Jun 25 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. Today, I want to dive deep into what truly defines a strong woman and how mindfulness can be the powerful tool to cultivate those qualities within ourselves. Let’s get right to it.

    When we talk about a strong woman, what comes to your mind? For me, it’s someone who embodies confidence, resilience, compassion, and self-awareness. These aren’t just buzzwords—they are the core qualities that shape a woman who can navigate life’s challenges with grace and power.

    First, a strong woman is confident—not in an arrogant or loud way, but a quiet, rooted self-assurance. She knows her strengths and acknowledges her weaknesses without shame. This self-assurance allows her to approach life’s obstacles with calm determination. She understands her values deeply and stands firm, even when it means going against the crowd.

    Closely tied to confidence is resilience. Life will throw curveballs, but a strong woman faces adversity head-on. She recovers from setbacks, learns from failure, and keeps moving forward. Resilience is the backbone of strength; it’s what allows her to keep going when the road gets tough.

    Another vital quality is empathy. A strong woman doesn’t just lift herself up—she lifts others too. She practices kindness and compassion, understanding that everyone is on their own journey, often fighting battles unseen. This empathy keeps her grounded and connected, reminding her that true power includes caring for the humanity around her.

    Self-awareness is fundamental. Without it, confidence can turn to arrogance, and resilience to stubbornness. Knowing yourself—your triggers, your emotions, your purpose—lets you make mindful choices. And here’s where mindfulness comes in.

    Mindfulness is the practice of paying deliberate attention to the present moment without judgment. Through mindfulness, like loving-kindness meditation or simple breath awareness, we build self-awareness and self-compassion—both pillars of strength. When you’re mindful, you catch negative self-talk early, you recognize stress signals, and you choose responses rather than reacting impulsively.

    Kate Johnson, a meditation and movement teacher known for her mindful leadership work, explains how mindfulness supports women’s empowerment by creating space for self-examination and deep dialogue. This space helps us trust ourselves more and engage with the world from a place of clarity instead of fear or anxiety.

    By cultivating mindfulness, you develop greater emotional regulation, which leads to better communication of your needs and boundaries—another hallmark of a strong woman. Owning your actions and admitting mistakes becomes easier when you are connected to your inner truth through mindfulness.

    Connection is also crucial. A strong woman values her relationships and networks. She invests in others and learns from them, knowing success isn’t a solo journey. Mindfulness enhances this by making you more present in conversations, more attuned to others’ feelings, and less reactive to conflict.

    In essence, the strong woman is both warrior and nurturer. She faces fears courageously while staying kind and compassionate. Through mindfulness, these qualities grow organically. The practice helps us tune in to our inner strength, quiet the noise of doubt, and choose how we show up in the world.

    So today, as you reflect on your own journey, I invite you to start small. Take a moment each day to breathe deeply, notice your thoughts without judgment, and remind yourself of your worth. This is the beginning of cultivating the qualities that define a strong woman—a woman who is confident, resilient, empathetic, self-aware, and connected. That woman is you.

    Thank you for joining me on the Strong Women Podcast. Stay strong, stay mindful, and keep shining your light.

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    4 m
  • Mindful Moments: Cultivating Strength from the Inside Out

    Mindful Moments: Cultivating Strength from the Inside Out
    Jun 18 2025
    This is your Strong Women Podcast podcast.

    Welcome back to the Strong Women Podcast. I’m so glad you’re here, ready to dig deep into what truly makes a woman strong—not just on the outside, but from the inside out. Today, I want to get right into the heart of it: the real qualities that define a strong woman, and how mindfulness can help anyone, anywhere, develop those qualities.

    When I think of strong women, powerful names come to mind—Malala Yousafzai, Rosa Parks, Serena Williams, Maya Angelou. But strength isn’t just about headline-making courage or world-changing activism. It’s also present in women who get up every day, care for their families, pursue their passions, and show up at work or in service to others—women like Sarah Stonestreet, host of this very podcast, who balances her work at Saint George’s Anglican Church with homeschooling and youth mentorship.

    So, what are these defining qualities? The list is long, but let me give you a few that really stand out. First, resilience. Strong women face difficulties, but they don’t let those struggles define them. They bounce back. Then there’s compassion—they care, not just for those they love, but for strangers, for community, for the world. Authenticity is another hallmark. Strong women own their actions, admit mistakes, and communicate needs and feelings honestly.

    Let’s not forget about confidence—self-belief that comes from knowing who you are and what you value. There’s also kindness, which doesn’t mean being a pushover. It means seeing others’ flaws with understanding rather than judgment, and holding healthy boundaries when needed. And finally, curiosity—embracing life as a classroom, always willing to learn, adapt, and grow.

    But here’s the big question: how do we actually cultivate these qualities? That’s where mindfulness steps in. Mindfulness is more than meditation; it’s about being present and aware in each moment, without judgment. It teaches resilience by helping us acknowledge difficult emotions without becoming overwhelmed. Through mindful observation, we learn to catch ourselves in moments of judgment, turning them instead into opportunities for compassion.

    Mindfulness encourages authenticity by making us more aware of our true thoughts and feelings, so we can communicate them honestly. It builds confidence, because the more present you are to your life and choices, the more you trust yourself. Practicing mindfulness also increases our capacity for kindness—when we observe our own challenges with gentleness, it becomes easier to extend that same grace to others.

    So today, I challenge you: take a mindful breath. Notice your thoughts. Listen for your needs. Reflect on how you react to challenges. With practice, you’ll be nurturing the very qualities you admire in the strong women who inspire you.

    That’s all for this episode of the Strong Women Podcast. Remember, strength isn’t something you’re born with—it’s something you build, one mindful moment at a time. I can’t wait to see you claim your place among the strong women of the world.

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    3 m
  • Mindful Strength: Nurturing Resilience, Confidence, Empathy & Integrity from Within

    Mindful Strength: Nurturing Resilience, Confidence, Empathy & Integrity from Within
    Jun 15 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. I’m Sarah, and today we’re getting right to the heart of what defines a strong woman—and how you can nurture those qualities through mindfulness.

    When I imagine a strong woman, the first things that come to mind aren’t medals, big titles, or superhuman feats. Instead, I think of resilience—the ability to get knocked down and rise again, transformed and wiser. Over the years, through sharing my own journey and hosting incredible women on this show, resilience stands out as the backbone of strength. It isn’t about never feeling pain or fear; it’s about meeting challenges with an open mind, learning as we go, and letting adversity make us better, not bitter.

    Next is confidence—not the loud, look-at-me kind, but the steady belief in your own worth. The strong women I admire, and often aspire to emulate myself, move forward even when doubts whisper in their ear. Confidence shows up in tiny, everyday decisions: voicing your opinion even if you might stand alone, or taking that first step toward a dream that feels out of reach. And yes, sometimes it means admitting you’re scared and allowing yourself to be vulnerable.

    Then there’s that deep, abiding empathy. Strong women know that strength isn’t diminished by compassion. In fact, the ability to understand and connect with others' emotions is what builds supportive communities and lifelong friendships. It’s empathy that fuels the courage to advocate for others and extend a helping hand.

    Let’s not forget integrity—owning your actions, admitting when you’re wrong, and being real with yourself and others. There’s enormous power in authenticity, in communicating your needs and feelings without fear of judgment.

    So how do we actually grow these qualities in our day-to-day lives? The answer is mindfulness. Mindfulness isn’t just meditation or deep breathing, though those tools help. It’s about being present—pausing long enough to notice what you’re feeling before you act or speak. Practicing mindfulness allows you to respond instead of react, so when adversity comes, you meet it with resilience. When doubts surface, you sit with them and choose confidence anyway. When someone hurts you, mindfulness gives you space to lead with empathy rather than letting anger rule.

    Every moment is an opportunity to practice—whether you’re listening without judgment, setting a boundary, or forgiving yourself after a misstep. Mindfulness keeps you grounded in your values, helping you embody the very traits you admire.

    To all the strong women listening: you already hold these qualities within you. With mindfulness as your daily companion, you can nurture them even more deeply. Your strength—rooted in resilience, confidence, empathy, and integrity—is exactly what this world needs.

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    3 m
  • Mindful Strength: Weaving a Tapestry of Resilience in Colorado Springs Women

    Mindful Strength: Weaving a Tapestry of Resilience in Colorado Springs Women
    Jun 11 2025
    This is your Strong Women Podcast podcast.

    Welcome to the Strong Women Podcast. I’m Sarah Stonestreet, and today, I want you to consider this: what truly defines a strong woman, and how can each of us nurture those qualities within ourselves? Let’s get right to it, because the world needs strong women now more than ever.

    When I think about strength in women, I see a tapestry woven from confidence, resilience, compassion, authenticity, self-acceptance, and courage. These aren’t just buzzwords—they are lived experiences, and they’re qualities every woman can develop.

    Let’s start with confidence. Strong women step forward—whether it’s in their communities, at work, or at home—because they believe in their worth. Confidence isn’t about being the loudest in the room; it’s having the quiet assurance to stand firm in your values, to speak your needs, and to own your story. Mindfulness is a tool here. When we practice present-moment awareness, we notice the negative self-talk that creeps in. With mindfulness, those old tapes lose their grip, and we find a steadier sense of self-acceptance beneath it all.

    Resilience comes next. The women who inspire me most are not the ones who never fall, but the ones who rise again and again. Life throws us curveballs—loss, setbacks, unexpected challenges. Mindful breathing, pausing before we react, and staying present in the moment help us weather those storms. It’s about facing difficulties head-on, learning, adapting, and choosing grace over frustration.

    Compassion is the heartbeat of strength. Strong women understand that everyone is on their own journey. When we don’t take things personally, as Corinne Dobbas points out, we’re able to respond with kindness—even when others are unkind. Mindfulness helps us observe rather than judge, creating space for empathy and deeper connection with both ourselves and others.

    Authenticity and self-ownership are non-negotiable. Strong women own their actions, admit when they’re wrong, and apologize when needed. This level of honesty takes courage, but it fosters trust and realness in every relationship. Mindfulness invites us to check in with ourselves, to ask, “Am I acting from my values? Am I communicating my needs clearly?”

    And let’s not forget courage—the willingness to show up, be seen, and live fully. Every guest I’ve interviewed on the Strong Women Podcast, from leaders in Colorado Springs to women making change around the globe, embodies that blend of vulnerability and boldness.

    So, how do we strengthen these qualities? By practicing mindfulness—every single day. Through meditation, journaling, or even just intentional pauses, we become more aware, more resilient, and more ourselves. It’s about showing up, choosing compassion, and believing that your story matters.

    Together, let’s keep lifting each other up. The world doesn’t just need strong women—it needs all women strong.

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    3 m