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Welcome to the nourishing. 
Amy podcast. 

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I'm Amy Rankin. 
I am an emotional intelligence 

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and life coach as Speaker, a 
Creator, and a wellness. 

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Chaser, I have created this 
podcast for you to learn how 

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'but mindset changes and get 
really actionable. 

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Takeaways to find out who you 
are, what lights you up, how you

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can love yourself again and how 
to live your best life. 

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Give yourself the space to 
welcome in more self-care and 

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confidence. 
Reduce feelings like overwhelm 

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and stress and let find your 
sparkle again. 

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Are you ready? 
Let's do it. 

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Hello and welcome back to the 
nourishing. 

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Amy podcast, welcome to episode 
90, which I don't know. 

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That feels kind of big, it's 
kind of exciting, right? 

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90 episodes, that's a lot of 
episodes. 

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Today is a therapy Thursday 
episode. 

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So if you've been around for the
last few weeks, you would know 

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that this is a new segment that 
I've decided to bring in. 

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And I discuss any takeaways or 
things that I've learnt or 

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action steps that I have decided
to implement from Personal 

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coaching sessions that I have 
had myself or from any workshops

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or seminars, that I attend. 
So, this week, I want to talk to

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you about sensory self-care. 
And before I attended this 

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Workshop, I actually had never 
even heard of sensory self-care,

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but I found it. 
Really cool and really 

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interesting. 
So I'm going to share that with 

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you. 
But before I jump into that, I 

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want to give you this week's 
recommendation or today's 

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recommendation. 
So you would have noticed that 

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I've been giving NG podcast 
either podcast series that I 

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listened to or specific podcast 
episodes that I listen to as 

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recommendations for the last few
episodes. 

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Because that's a question that I
get asked pretty regularly. 

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If I pop a question box up on my
Instagram is what other podcasts

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do you listen to? 
And I totally get it, I'm 

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addicted to podcasts, I love 
them. 

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I'm always listening to them, 
depending on my mood, is 

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depending on what one, I decide 
to listen to, and on Tuesday's 

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episode, if you've had a listen 
so that episode was Ten tips to 

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help you thrive in mum life and 
you know what? 

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Even, if you're not a mum, I 
feel like go and have a listen 

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to that episode because those 
tips can really be applied to 

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any body that feels busy, or 
overwhelmed or stressed. 

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So even if you're not a mom, go 
and have a listen. 

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Yeah, there's a few like mum 
chat things here and there, but 

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all of those 10 tips are going 
to be relevant for helping you 

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to feel more calm, more relaxed,
less overwhelmed, and less 

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stress. 
Rest. 

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Now, in that episode, I did 
mention that I was going to tell

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you about a specific Kylie camps
podcast episode, and that 

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episode is, it's from the 5th of
August and it's called food and 

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mood with Eliza. 
I absolutely loved this podcast 

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episode. 
I shared it on my Instagram and 

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a few of you have already, let 
me know that you went over and 

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listened and really enjoyed it 
as well. 

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It was really interesting, if 
you are an Subscribe, I will 

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listen our, you would know a bit
of my back story is that, when I

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went through big big Life 
Changes years ago, I was very 

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stressed. 
And when I get stressed, I can't

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eat a lot. 
And so what I was really 

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focusing on back then and I mean
it's a habit that's continued on

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to this day is really focusing 
on well if I'm not going to be 

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able to eat a lot and I don't 
feel well, how can I best be 

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nourishing my body with Every 
single meal that I'm having 

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every ingredient that's going 
into this meal that I'm making 

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whether it's a smoothie or a 
salad or dinner or a sandwich 

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for lunch, how can I really make
this nourishing for my body and 

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give my body the energy and fuel
that it needs? 

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And I feel like this episode 
food and mood with Eliza over on

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Kylie camps, podcast was really 
related to that as well. 

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Eliza talks a lot about the 
different nutrients that we need

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to be feeling more like The best
version of ourselves more 

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energy, less brain fog, less 
stress, less overwhelmed, 

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sleeping better, all that kind 
of stuff. 

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So look, I loved the episode. 
So I mean, Kylie camps podcast 

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is great in itself, but that 
specific episode, I really 

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loved. 
So go and have a listen, that's 

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my recommendation for this week.
Now, let's talk about sensory 

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self-care. 
Like I said, it's not something 

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that I'd ever really heard of 
before and so when I was 

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learning about it, I was like, 
oh, this is kind of cool but 

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also, wow, this is something I 
really He needed to hear at the 

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moment, what I mean by sensory 
self-care is really getting back

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in touch with your senses. 
Obviously, I guess it's kind of 

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in the name, but we've got our 
five senses and a lot of the 

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time when we're so busy and 
we're taking off all the boxes 

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and doing all of the things and,
you know, focusing on multiple 

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things at once, we can kind of 
forget to focus on just one 

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thing at a time or just what one
thing feels like or what? 

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Thing tastes like or specific 
sounds that we can hear and 

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really appreciating all of those
things. 

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So this is exactly what sensory 
self-care is. 

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Now the activity that we had to 
do in this workshop for this. 

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So this was a workshop that I 
did as a group workshop with bu 

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coaching which is where I work. 
So you probably have heard me 

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talk about this before. 
But very quickly, we do 

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one-on-one coaching sessions 
when you are a client with us. 

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But you also have the option to 
To attend, we have weekly online

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group workshops as well, and we 
go through all different topics.

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So like everything from Health 
to social life, to Career, to 

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finances, to self care to, 
self-improvement self 

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development. 
Growth goal, setting, all of 

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that kind of stuff. 
Literally, like, pretty much 

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anything you can think of, if 
you have a question about it 

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and, like, thinking patterns and
all of that kind of stuff, then 

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there's a workshop that we have 
for you, or we, You pray plan 

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them for three months in advance
so we got some really cool ones 

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coming up as well so that's all 
included. 

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If you are a client with us at 
bu and so I was on for one of 

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these group workshops and we 
were talking about the idea that

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it was actually a deep work 
workshop and the kind of 

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overarching theme for this 
Workshop is that we get quite 

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distracted with the little 
things that we don't really 

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focus on. 
All the big things, the things 

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that are really going to move 
the needle because we can 

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procrastinate and this really 
resonated with me and I was 

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like, oh yeah, I definitely do 
this. 

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So more specifically, what I 
mean by that is say, for 

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example, you've written out your
to-do list for the day and 

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you've got fifteen things on 
your to-do list out of those 15 

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things. 
There's probably three or four 

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or five that are really 
important, they really matter 

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and they might be kind of hard 
to like, they're Just the easy 

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thing. 
So when I say easy things, I 

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mean, let's say like, for my to 
do list, I write everything down

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because I'm like, I got to get 
everything out of my head. 

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And I just want to close out 
some of these tabs. 

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So I feel less overwhelmed. 
So, I will put things on there, 

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like, having my cup of tea in 
the morning because that to me 

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is an achievement actually 
making that cup of tea, and 

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having it hot guys, that doesn't
happen, that often things like 

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tidying, the kitchen making 
dinner, doing the washing-up, 

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you No, those miscellaneous 
things that it's like, yeah, 

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they're going to make a 
difference like, yes, that is 

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going to help me to feel less 
overwhelmed and more tidy and 

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just fresh. 
But also at the same time, what 

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I can tend to do is, I'm like, 
okay cool. 

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I've got these 10 things and 
they're pretty small there, 

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pretty easily achievable. 
So I'm going to do all of them 

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now and so I'll run around the 
house and do all of these things

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and sit down and have my 
breakfast and you know, check my

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emails message clients all That 
kind of stuff. 

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And then all of a sudden, it's 
lunch time and I'm like shit. 

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Okay, go back and have a look at
my to do list. 

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I'm like, cool. 
I've got like, eight out of 

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those ten things done. 
So my kitchens tidy, I've had my

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breakfast, my cup of tea. 
I've had my lunch, you know, 

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like all of the things but it's 
like I've still got those three 

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or four, big things that I 
really need to get done today 

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and now I feel stressed. 
Now, I'm like a whole God it's 

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halfway through the day. 
Like I feel like I don't have 

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enough time to do all of these. 
These things. 

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Now this is what I mean by doing
the Deep work, it's not focusing

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on the small things and getting 
all of them down first and then 

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stressing about the big things, 
it's actually feeling more 

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productive and procrastinating 
less and wanting to really focus

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on those. 
Those important things that 

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yeah, they might be hard or yes,
they might take a little bit 

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longer than what the other 
things would. 

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But how much more proud of 
yourself? 

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Do you feel? 
And you feel like you're 

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actually at Shaving things in 
moving towards where you want to

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be, because yes, having a tidy 
house is all well and good. 

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But that's not actually really 
moving me towards the future 

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version of me and my goals that 
I have. 

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Right. 
I hope some of this is 

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resonating with you like I say 
in the Thursday therapy it's 

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pretty closely like it's all 
related to like my takeaways and

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the things that I got from the 
workshops but my hope is that 

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you guys will get takeaways as 
well. 

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The lessons on these episodes 
have actually been really high, 

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so I'm Kind of going to assume 
that you're liking them, if you 

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are liking them, actually maybe 
send me a message and let me 

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know because I got no idea. 
I'm just, I'm just out here, 

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trying out some new things. 
So let's actually really dive 

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into this sensory self-care 
aspect that comes in here. 

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So the point of talking about 
the Deep work and the shallow 

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work, or the small things, and 
the big things is that a lot of 

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the time because our to do list 
can have so many things on them.

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Kind of a just like one thing to
the next thing to the next 

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thing. 
And the focus is a bit 

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everywhere and all over the 
place. 

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And so that means that we're not
really as connected with 

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ourselves, as what we could be, 
we're not as present within our 

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world but also within our 
bodies, as what we could be. 

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And I know when Declan was 
talking about this, I was really

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resonating and I thought yeah, I
really actually need this 

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reminder at the moment because 
it's true. 

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I do feel like I'm just a bit 
all over the place at the moment

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so What we actually did, he gave
us an exercise to do and we had 

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to focus on something sensory. 
And this is what I mean, by 

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sensory self-care for 7 minutes 
so he set the timer for 7 

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minutes and this is the practice
that I want you guys to do at 

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least 5 minutes, at least 5 
minutes, you can't tell me, you 

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don't have five minutes in your 
day that you could do this for. 

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So what we did was set a timer 
for seven minutes and so the 

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thing that I focused on I lit a 
candle, And all and I focused on

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the flame flickering. 
Now I also have a diffuser. 

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Something else that I find 
really calming. 

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If I put my diffuser, only is 
actually just watching the Mist.

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Come out of the top. 
So you could definitely do that.

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If you have a diffuser, you 
could be going for a walk 

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outside and feeling the grass 
under your toes or going for a 

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walk along the beach and feeling
the sand under your feet. 

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You could actually do this 
exercise with food. 

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So this is a practice that we 
have actually done at bu a two 

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years ago now as well but it was
so cool. 

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What I actually really encourage
you to do with this is go and 

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grab a fresh raspberry. 
So go and buy a punnet of 

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raspberries. 
I think they're coming into 

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season now too and really focus 
on Actually eating this 

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raspberry with intention. 
Now you could do this with 

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anything. 
I know other people have done it

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with things like chocolate and 
stuff like that before but let's

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be honest. 
When was the last time that you 

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actually really were present 
with something that you were 

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eating whether it's one 
ingredient or a whole meal. 

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We're so often doing so many 
other things may be scrolling 

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social media or talking on our 
phones or replying to emails or 

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we're in a work meeting, like 
all of these things that we're 

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doing while we're eating when 
Actually paying attention to our

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food, what it tastes like what 
it smells like, what it feels 

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like. 
So this activity with the 

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raspberry was really, really 
cool. 

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It gave me such a new 
appreciation for food and helped

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me to become so much more 
present when I'm eating. 

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So what we actually did before 
we even put the raspberry in our

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mouth, was we just sat and 
looked at the raspberry and 

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started to think about eating 
it. 

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What that actually does is 
activates your saliva glands, 

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which was really cool. 
All just to notice like wow, 

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it's so interesting, the changes
that my body goes through 

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automatically that I'm not even 
like I have no control over 

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this, it's just happening 
because it knows I'm going to 

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eat something. 
So then what we did was we felt 

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the raspberry in our fingers and
were really present with that. 

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And then we put the raspberry in
our mouth. 

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Before we chew, we actually just
let it sit in our mouth, just 

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feel it. 
Maybe on the roof of your mouth 

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on your tongue. 
Beyond the sides of your mouth, 

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it was really cool because I 
don't know if you've ever really

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paid very much attention to a 
raspberry before but they're 

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like squishy. 
And I don't know, it was just so

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interesting. 
Then we proceeded to eat the 

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raspberry so we started chewing,
we were really focusing on. 

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What can I feel in my mouth at 
the moment? 

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What does it taste like? 
And I smell anything. 

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All of that kind of stuff. 
It was such an amazing and like 

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I said, interesting exercise to 
do so you can definitely Do this

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with food as well and I really 
encourage that raspberry 

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exercise just be really slow and
intentional with it and just see

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kind of what comes up for you 
and what you start to notice. 

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But like I said, setting your 
timer for 5 minutes, minimum 

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five minutes. 
I'd love you to do seven and 

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just be present with that thing.
Now guaranteed, your mind is 

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going to wander. 
I know mine, did I started 

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thinking about all the work 
staff and the food shopping and 

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the meals I was going to call 
can You know, all the life 

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things that's going to happen, 
and it's okay. 

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But the point is, when you 
notice your mind starting to 

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wander, bring yourself back, 
just bring yourself back into 

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the moment. 
Refocus back on that thing, and 

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just see what comes up for you. 
Now, you can have a pen and 

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paper with you. 
If you want to make some notes 

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after the seven minutes is up. 
And there's a few things that 

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have come to mind that you don't
want to forget or some thoughts 

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that have come up that you want 
a journal on, you can definitely

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do that, but it's just so, Such 
a good exercise for your mind 

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because what we're actually 
doing is really starting to 

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bring the focus back into the 
present moment. 

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And by doing this more 
regularly, it means that your 

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brain can be more present more 
often and eventually what you'll

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find is you don't actually need 
to set yourself a timer. 

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You actually just start to train
your brain to be more present 

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and that is the cool part. 
That's the massive takeaway 

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here. 
Now, something else that we My 

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other takeaway from this is that
we just spoke about the idea of 

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letting ourselves just be bored.
And really thought about, when 

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was the last time that I let 
myself just be really bored. 

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I had nothing on like, I set 
aside time in my calendar, that 

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I just did. 
Absolutely nothing. 

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I didn't have my phone with me, 
I wasn't making notes for 

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anything replying to emails 
having a conversation with 

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anybody texting anyone. 
All of the Things that we busy 

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ourselves with and distract 
ourselves with what is that 

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actually doing to our brains. 
Like, I know that our attention 

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span is so much less and we want
that instant gratification of 

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information, we have Google, we 
have information. 

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So, ready at our fingertips, 
these days that if something's 

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not happening really quickly, 
then it's just not happening at 

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all, or we can start to feel 
frustrated, and this is what we 

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On to really start to focus on 
moving past is like it's 

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actually. 
Okay and it's actually a really 

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good thing for me to just give 
my brain some space. 

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Just give my brain a chance to 
just switch off for a second and

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just be bored. 
Like, what's wrong with that? 

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There is nothing wrong with 
being bored but as a society, 

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we've really started to 
condition ourselves. 

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That being busy is important. 
And multitasking is important. 

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And yes, being busy and 
multitasking. 

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Getting a lot of things done, 
does serve a purpose and it does

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help us to move towards where we
want to be. 

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But there is such a beauty that 
can come with being bored. 

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And for a lot of us on that 
Workshop. 

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What we started to notice was 
that? 

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Yeah, I can think back to 
moments where I have just let 

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myself be bored and I've 
actually come up with a really 

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00:17:26,500 --> 00:17:29,400
good idea or I've solved a 
problem that I couldn't get past

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in my relationship or with my 
kids or I've come up with this 

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00:17:33,600 --> 00:17:35,500
really good idea for this thing 
that I've been. 

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Stock on or I've come up with an
idea for a work meeting. 

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Or I realized that, you know, 
maybe I over exaggerated or 

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00:17:44,400 --> 00:17:45,900
sorry. 
Not over-exaggerated, what's the

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00:17:45,900 --> 00:17:47,100
word? 
I'm trying to think of 

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00:17:47,200 --> 00:17:51,900
overreacted in this situation 
and I would like to maybe do 

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this differently and you just 
give yourself a chance to just 

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think about things that are 
normally pushed to the side of 

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your mind. 
This is the really beautiful 

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00:18:01,300 --> 00:18:05,800
part that aspect of just giving 
your brain some space too. just 

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slow down and just focus on, you
know, hopefully just one thing 

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at a time, you're not 
distracting yourself with 

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00:18:12,700 --> 00:18:15,800
Netflix or your phone or 
conversations or other things 

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and other people and giving 
yourself the space to just be So

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this is the idea of sensory 
self-care. 

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00:18:25,700 --> 00:18:29,400
We've got either focusing on 
something with one of your 

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00:18:29,400 --> 00:18:35,000
sensors for 7 minutes or just 
letting yourself be bored. 

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And I'm really interested to see
what one of these things really 

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00:18:38,900 --> 00:18:40,500
resonates and sits well with 
you. 

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00:18:40,500 --> 00:18:43,800
And if you give yourself a 
chance to do them let's come and

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00:18:43,800 --> 00:18:45,500
have a chat about it in the 
Facebook group. 

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00:18:45,500 --> 00:18:48,400
Let's come and talk about some 
things that help you to feel 

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00:18:48,400 --> 00:18:51,500
really good that help you to 
switch off your brain and reduce

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00:18:51,500 --> 00:18:54,200
that overwhelm because Really, 
what we're aiming for. 

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00:18:54,200 --> 00:18:59,000
We want to feel overwhelmed 
less, we want to feel stressed 

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00:18:59,000 --> 00:19:01,900
less. 
We want to feel more calm, we 

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00:19:01,900 --> 00:19:04,900
want to feel more relaxed. 
We want to give your brain that 

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00:19:04,900 --> 00:19:11,900
space to just be And that's it. 
I hope you've enjoyed this 

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00:19:11,900 --> 00:19:14,200
therapy Thursday episode. 
I'll talk to you soon. 

339
00:19:15,800 --> 00:19:19,100
If you liked this episode, I 
would love for you to screenshot

340
00:19:19,100 --> 00:19:22,800
and tag me on Instagram. 
You guys have no idea how much 

341
00:19:22,800 --> 00:19:26,600
that absolutely makes my day. 
I get such a big smile on my 

342
00:19:26,600 --> 00:19:28,600
face. 
Thank you so much for hanging 

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00:19:28,600 --> 00:19:31,400
out with me today and I hope 
that you have got them something

344
00:19:31,400 --> 00:19:34,100
from this episode. 
If you want to hang out more you

345
00:19:34,100 --> 00:19:37,700
can search the nourishing, Amy 
podcast community in Facebook 

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00:19:37,800 --> 00:19:39,900
and come. 
And join our group where Talking

347
00:19:39,900 --> 00:19:41,000
all things. 
Life. 

348
00:19:41,000 --> 00:19:44,600
Love overwhelm and everything in
between, you can share your 

349
00:19:44,600 --> 00:19:48,100
funny, memes your stories and 
all of the life stuff. 

350
00:19:49,100 --> 00:19:51,400
If you would like to get in 
contact with me, please don't 

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00:19:51,400 --> 00:19:54,000
hesitate to reach out and shoot 
me a message on Instagram. 

352
00:19:54,000 --> 00:19:57,000
You can find me at a me 
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Last but not least, it really 
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When you subscribe and leave a 
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358
00:20:14,600 --> 00:20:18,000
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Thank you again, so much for 

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00:20:18,000 --> 00:20:19,900
being with me and have a 
fantastic day.