In this enlightening conversation, Tara Lee, a renowned yoga teacher, shares her insights on the multifaceted practice of yoga. The discussion begins with a personal reflection on the speaker's journey with yoga, to a profound practice that encompasses physical, mental, and spiritual dimensions. Tara emphasizes the importance of meditation and breathwork as integral components of yoga, explaining how they help manage stress and enhance focus in our fast-paced lives. The conversation delves into the concept of Dharma, or life purpose, and how yoga can guide individuals in discovering their true paths. Additionally, Tara discusses the role of yoga in addressing energy blockages and promoting overall well-being. The episode concludes with practical tips for incorporating yoga into daily life, making it accessible for everyone, regardless of their experience level.

Tara is internationally recognised as one of Britain’s foremost yoga teachers. She specialises in Vinyasa flow yoga, pregnancy yoga and postnatal yoga. She’s also a popular teacher of teachers, running intensive courses for established instructors several times a year. Tara regularly appears on television, in magazines and online and has been named one of the UK’s top five teachers by the London Evening Standard. Her following extends beyond her physical practice in London thanks to her acclaimed line of yoga videos, which grew from her 2008 bestselling DVD, Pregnancy Health Yoga. Tara’s range of yoga videos have regularly featured in the Amazon top 20 bestselling fitness DVDs and she has sold over 150,000 worldwide.

Today, yoga is a lot more than just a physical practice for Tara. Her deeper focus is on breath work and meditation, and the principles and wisdom of yoga permeate every aspect of her life. Her mission is to inspire students with her knowledge and experience so they too can access a life of purpose, happiness and freedom.

Tara guides students through themed classes that incorporate meditations, breath work and powerful poses strung together in creative, dynamic sequences. The yoga she teaches is both true to its ancient roots and entirely relevant to a 21st Century lifestyle. Her classes (both in person and online) leave her students feeling stronger, more mindful and bursting with vitality.

Tara is a mother of two children and lives in West London.

Resources:

Try out Tara Lee’s in person or online classes through:

https://taraleeyoga.com/

Takeaways

• Yoga is a holistic practice that includes physical, mental, and spiritual elements.
• Meditation is a key aspect of yoga, often more important than physical postures.
• Breathwork is essential for accessing the nervous system and managing stress.
• Yoga helps individuals find their purpose or Dharma in life.
• Practicing yoga can relieve emotional and physical blockages in the body.
• Discipline in yoga can lead to greater freedom and clarity in life.
• Yoga promotes balance between strength and flexibility, essential for long-term health.
• Incorporating yoga into daily routines can enhance overall well-being.
• Yoga can be practiced in various forms, making it accessible to everyone.
• Online resources can help individuals practice yoga at their convenience.

Chapters

00 The Journey of Yoga: A Personal Reflection

02:36 Understanding the depth of Yoga: Beyond Asanas

06:25 Yoga as a Tool for Stress Management

14:22 Finding Purpose Through Yoga

19:05 Yoga and Energy Blockages: Healing Through Practice

24:36 Practical Tips for Incorporating Yoga into Daily Life

Podcast Summary

Join us on On the Journey with SJK as we explore the powerful impact of our thoughts and words on our lives. We discuss the creative power of our thoughts, urging you to become aware of where your mental energy is directed. Imagine your mind as a pie chart filled with aspects like work, relationships, and health. By focusing on positive experiences, we can expand those areas and manifest the life we desire.

Listen in as we address universal challenges such as stress, relationship struggles, and business hurdles, emphasizing the importance of overcoming these obstacles to make room for positivity and growth. We highlight the significance of surrounding ourselves with supportive individuals and engaging in activities that bring joy. Consider your thoughts as a form of currency; spend it wisely on uplifting endeavors. Our conversation is filled with motivational insights to energize the great things in life, encouraging you to take control of your mental space and nurture a hopeful outlook for your journey ahead.

​​Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

We are often our own harshest critics, replaying negative thoughts and doubts in our minds. But what if we could shift that inner dialogue to one of encouragement and self-compassion? Silencing self-criticism isn’t about ignoring challenges or dismissing growth—it’s about transforming the way we speak to ourselves, just as we would support a close friend. By practising mindfulness, curiosity, and intentional self-talk, we can rewire our brains to be more compassionate, resilient, and confident.

In this episode, we explore practical, science-backed strategies with Dr. Rachel Turow to help you quiet your inner critic, reframe negative thoughts, and cultivate kinder, more empowering self-talk. Dr. Turow is the author of The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head and has over 20 years of experience working with individuals struggling with self-criticism and related challenges.

She runs a clinical psychology practice in Seattle, Washington, and serves as an adjunct faculty member at Seattle University and the Icahn School of Medicine at Mount Sinai. Her work focuses on helping individuals develop effective strategies for managing stress and building new coping and resilient skills. A sought-after speaker, Dr. Turow frequently presents to local, national, and international audiences on topics such as stress, trauma, mindfulness, resilience, and self-compassion. Her writing has been featured in top publications, including Oprah Daily and Psychology Today.

Tune in!

What You Will Learn:

• [00:23] Intro and a bit about our guest today, Dr. Rachel Turow
• [03:24] Techniques to transition out of the default network mode
• [06:05] How to use meditation to shift your mind from default network mode
• [08:14] Dr. Turow's top strategies for improving self-talk
• [11:56] How to practice loving and kindness meditation (LKM) on the go
• [13:30] The RAIN method and how it can help improve self-talk
• [18:40] Ways to transform difficult emotions through self-compassion
• [23:12] How meditation can help reduce self-judgement
• [25:09] A quick recap on tools to improve self-talk
• [26:52] Wrap up and end of the show

Standout Quotes:

• “People can train their mind to spend more time in the task-positive network where we’re more intentional; time spent in this network is associated with better well-being.” [04:28]
• “Meditation is one of the most effective practice strategies for training your mind.” [06:06]
• “Curiosity is a very effective antidote to self-criticism and judgement; it’s a very loving way of dealing with something difficult and allowing it to be there.” [15:14]
• “If your mind wanders a hundred times, that is a hundred opportunities to practice redirecting kindly.” [25:00]

Resources Mentioned:

The Self-Talk Workout by Rachel Turow: https://www.amazon.com/Self-Talk-Workout-Science-Backed-Strategies-Self-Criticism/dp/1611808480

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Dr. Rachel Turow

Website: https://www.rachelturow.com/

The “Three Thousand Realms in a Single Moment of Life" concept suggests that the current moment contains many different possibilities shaped by our thoughts, actions, and feelings. Therefore, focusing on the present moment is crucial because it is the foundation for shaping our future. By fully engaging with the now, we can harness the potential within each moment to create positive change and growth. Dwelling on the past can trap us in feelings of regret, hindering our ability to make meaningful progress. Instead, we pave the way for a better future by concentrating on the present, and making conscious choices through conscious thoughts, words and actions. Each moment becomes a building block for our destiny, showing that our future directly results from our current mindset and actions.

In this episode, we will discuss how to start building a future of infinite joy by focusing on the present. Learn how you can break free from the chains of the past and start living a meaningful present-moment life.

Tune in!

What You Will Learn:

• [00:23] The philosophical system of the three thousand realms in a single moment of life
• [01:04] How focusing on the present moment is shaping your future
• [01:38] Why we need a mental shift from the past or future to the present
• [02:01] Why postpone happiness?
• [02:45] The power of letting go of the past
• [02:58] Golden key takeaways from this episode
• [03:55] Wrap up and end of the episode

Standout Quotes:

• “Our past, our present and our future are all encapsulated in the now. The present moment is the most important moment and it has the power to shape our future.” [00:38]
• “When we let go of the past, when we trust the universe, when we expect the best, we are in the moment. And that's all we need.” [02:45]
• “Our entire beings are contained in this present moment. So irrespective of the problems in your life, just put your entire focus in the present moment.” [02:59]
• “Stay strong. Hang in there. Work with those challenges. Use them as stepping stones to grow.” [03:21]

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Listen to SJK’s songs:

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify: https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

Every challenge and obstacle in life is meant to serves as a catalyst for spiritual growth and an opportunity to transform and elevate our lives. When we face difficulties, it's important to view them not as setbacks, but as tests that come to teach us something, bring the best out of us and shape our character. By embracing challenging situations with acceptance, patience, faith, humility and gratitude, we can uncover the valuable lessons they impart. Acceptance is key, as resisting the difficulties only amplifies our suffering. Instead, recognising and understanding what each situation is meant to teach us allows us to grow spiritually and emotionally, ultimately attracting and manifesting the positive outcomes we desire out of life.

In this episode we explore how to harness the power of challenges and obstacles to fuel our spiritual transformation and personal development.

Tune in!

What You Will Learn:

• [00:01] Intro and a recap of the previous episodes
• [00:46] How to deal with challenges and obstacles in life
• [02:15] Accepting tough situations gracefully
• [03:36] How to respond to situations with understanding what it brings out of us
• [05:41] Patience and having faith for the best
• [06:25] Practicing gratitude even in the midst of challenges
• [07:18] Forgiveness and letting go of resentment
• [08:08] A quick recap of the episode
• [09:11] Ending the episode

Standout Quotes:

• “Think of challenges as tests that you need to pass and lessons that you need to learn and transform yourself spiritually.” [01:47]
• “Sometimes a lot of pain comes because we thought that a certain situation or person would stay or be a certain way.” [02:47]
• “We never question when good things happen to us; we accept them so easily; accepting the so not great things is equally important, and may as well accept them gracefully.” [03:12]
• ‘’Don't let a person or a situation bring out the worst in you; don't give anyone the power to destroy that inherent goodness in you.” [05:13]
• “Sometimes we just need to have more patience and faith that the best will happen; Just because it does not happen today or at our terms, doesn't mean it's never going to happen.” [06:08]

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Listen to SJK’s songs:

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify: https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

Creating positive shifts in our lives begins with understanding the impact of our thoughts, words, and actions on shaping our current and future reality. As human beings, we often believe that our behaviour is a reaction to external situations or people, but the law of attraction teaches us that situations respond to our internal state. Therefore, changing how we think, speak and respond to life's challenges, is key to manifesting the outcomes we desire. When we change the way we think, speak, and act in response to life situations or people, we start experiencing positive shifts.

In this episode, we will discuss the techniques that can help us make the shifts we want, to create the life we desire. Let’s explore how we can harness the power within to transform our lives from the inside out.

Tune in!

What You Will Learn:

• [00:01] Intro and a follow-up on the Incremental exercise
• [01:12] What we will discuss in this episode
• [01:20] The Law of Attraction and how it works
• [02:29] Changing the way we think and respond to situations
• [02:47] How to work on your thoughts using meditation and visualisation
• [05:28] Recreating our mental and verbal soundtrack through affirmations
• [10:09] Taking action, building habits, and facing obstacles
• [11:28] A quick recap of the episode
• [12:09] Wrap up and end of the episode

Standout Quotes:

• “We can only start shifting things in our lives if we first acknowledge that something isn't quite right.” [01:03]
• “Thoughts become things; our thoughts are creative forces, which is why it’s so important to start thinking new, empowering thoughts.” [03:10]
• “Meditation calms the mind down. It reduces that negative banter that goes on.” [04:27]
• “Even for the most problematic areas of our lives, we owe it to ourselves to say better things. That is the only way the situation will heal.” [07:08]
• ‘’We are a product of the stories we keep telling ourselves; we need to start affirming positive things to start shifting things in our lives.” [07:08]

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Listen to SJK’s songs:

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify: https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

There is so much going on in our minds, behind the scenes, that can affect our reality, and we often don’t know it. Sometimes, when we desire something deeply, the challenges we face on the way can make us doubt and stop believing that it’s possible for us, even when it is. However, by adopting an incremental approach, we can gradually shift our thoughts, beliefs, words and actions towards our goals. The power of incremental changes lies in its ability to create self-transformation through small, actionable, and manageable steps.

In this episode, SJK guides you through a powerful exercise designed to provide perspective on different aspects of your life and uncover the hidden blocks, limiting beliefs & negative words and actions, that hinder your progress in these areas. Through honest self-reflection and consistent application of this incremental technique, you will begin to experience shifts in different aspects of your life.

Let’s transform our belief system, harness our inner power, and create the life we’ve always envisioned for ourselves with small, positive, and incremental changes.

A link to this exercise format is here: https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

Tune in!

What You Will Learn:

• [00:01] Intro
• [01:21] A quick recap of the previous episodes
• [02:41] What you’ll need to get started, an Excel or Google spreadsheet
• [03:12] How to create the sheet
• [05:39] Doing the exercise using the incremental technique
• [06:01] How to use the exercise starting with the first example - fitness
• [11:17] How to use the exercise on a relationship
• [14:58] Doing the exercise for all the components of your life
• [15:26] The benefits and how to get more from the exercise
• [16:14] Taking the next step towards your transformation
• [17:23] Wrap up and end of the episode

Standout Quotes:

• “Once you start fixing one area of your life, you're going to see improvement in everything else.” [02:32]
• “Stop speaking negatively about the things that you want.” [09:39]
• “The past is the past; it's over; don't sit there and don't dwell on it. You have within you the power to create a completely new outcome for yourself in the future.” [16:17]
• “Use your thoughts, words and actions as creative forces to create the kind of life that you want.” [17:15]

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Listen to SJK’s songs:

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify: https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

There are different levels at which human beings can operate in life, from lower to higher vibrational states. Elevating your response and operating at your highest level is about becoming acutely aware of these different conditions and consciously choosing your higher states of being. By developing self-awareness, you can consistently shift from negative thought patterns to a more positive, empowered mindset. Life is all about response, and learning to harness the highest version of ourselves, creates a positive ripple effect on those around us and our ecosystem.

In this episode, we talk about the different levels at which we operate, the power of self-awareness, examples of high and low operating levels, and how to be in control and respond to every situation in life from a higher vibration.

Tune in!

What You Will Learn:

• [00:01] Intro and a recap of episode two
• [00:45] The different levels human beings operate at
• [02:21] Choosing where you want to operate, higher or lower level
• [04:02] Emotional flux, how to overcome it and be in control
• [05:26] Examples of a high and low operating response
• [08:09] Practicing awareness and managing your response
• [09:25] Wrap up and end of the episode

Standout Quotes:

• “Even though we are all over the place in terms of our emotions, we all have this dominant life state or level to which we keep coming back.” [01:08]

• “Low vibrational thoughts keep us trapped and make us feel more disconnected from the universe.” [03:11]

• “Life is about our response, managing our response, and realizing that there is a higher operating version of you that exists, and you just need to harness it.”[08:52]
• “We need to be in a condition where we have a really stable inner core. Where we are not thrown off balance every time a problem comes, every times a challenge comes.” [9:14]

Connect with SJK:

• Instagram: https://www.instagram.com/onthejourneywithsjk/
• Email: info@onthejourneywithsjk.com

Listen to SJK’s songs:

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify: https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format:

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing