SOUL SNACKS - Finding Yourself in Motherhood

Episode 3 — Understanding Mom Overwhelm: Realize, Regulate, Reclaim

Welcome to Episode 3 of Soul Snacks: Finding Yourself in Motherhood. Today I’m joined by Elena (mum of two, balancing a full‑time job and family life) to explore the root causes of mom overwhelm and simple, practical responses. What we cover * Root causes: mental load, unrealistic expectations (social + self), insufficient support, and sleep/biological factors. * The 3R Framework: Realize (notice & name), Regulate (nervous‑system tools like the 4‑7‑8 breath), Reclaim (routines, boundaries, systems). * Practical hacks you can use: rolling weekly menus, sleep tracking, carpool swaps, micro‑rituals, and a 60‑second Regulate practice. Resources & links * Read the companion blog post: “The Root Causes of Overwhelm [https://home.anaya.yoga/blog/understanding-mom-overwhelm-causes-triggers-tools]” * Get the free RAIN meditation + journaling prompts (move from overwhelm to self‑compassion) and more: [free resources [https://home.anaya.yoga/free-resources]] * Join the Reclaim course waitlist [https://zen.anaya.yoga/] (early access & behind‑the‑scenes) * Follow Anastasia on Instagram [https://www.instagram.com/_anaya_yoga_/]: DM “RECLAIM” to inquire about short coaching intensives

Episode 2 - Self-Care Secrets from a Labor & Delivery Nurse Mom ✨

Mindful Snacks for Mom-Brains, Episode 2 Welcome back, mindful mamas! I’m Anastasia—yoga and mindfulness teacher, mom of two, and founder of Anaya Yoga. I’m so glad you’re here for another episode of Mindful Snacks for Mom-Brains, where we serve up bite-sized wisdom for busy moms who want to feel more grounded, energized, and connected. 🌞 Today, I’m joined by a truly special guest: a labor & delivery nurse and fellow mom who knows firsthand what it means to care for others around the clock—at work and at home. She’s here to share her real-life self-care secrets, straight from the trenches of motherhood and medicine. Let’s be honest: as moms, we often treat self-care like an optional add-on, not a non-negotiable strategy. That mindset leads us to put ourselves last, and our energy, patience, and joy pay the price. But what if we could flip the script and make self-care a foundational part of our routines? To help you follow along, we’ve created a free 6 Pillars of Self-Care PDF—grab it on the blog and use it as your roadmap while you listen! (Link below) In This Episode: ⚡ * Practical self-care tips you can actually use, even on your busiest days * Why going to bed by 10 pm isn’t just for “boring” people—it’s a power move for smart, strategic moms (and how Becky, our guest, reaps the rewards when she’s well-rested) * The magic of habit stacking to sneak self-care into your existing routines * How to use your kids’ toys as tools for your own mental health (yes, really!) * Creative ways to weave gratitude into a girls’ night out, making connection and self-care go hand-in-hand If you’re a mom who wants to reclaim your evenings, set nourishing routines, and sneak in self-care without adding more to your to-do list, this episode is for you. We’re here to remind you: you’re not alone, and you deserve to feel good—body, mind, and spirit. 💖 ⚡Resources & Links Ready to take the next step? Download your free M.O.M. Toolbox [https://mom.toolbox.anaya.yoga/] for more resources, and join our community on Instagram @_anaya_yoga [https://instagram.com/_anaya_yoga_]_ to connect with other mindful moms. * 6 Pillars of Self-Care PDF & Blog: https://anaya.yoga/blog/6-pillars-self-carehttps://home.anaya.yoga/blog/self-care-as-strategy-building-a-lifestyle-that-works-for-you [https://home.anaya.yoga/blog/self-care-as-strategy-building-a-lifestyle-that-works-for-you]  * Free M.O.M. Toolbox: https://mom.toolbox.anaya.yoga/ [https://mom.toolbox.anaya.yoga/] * Instagram: @_anaya_yoga [https://instagram.com/_anaya_yoga_] Tune in, take a breath, and let’s make self-care simple, strategic, and totally doable—together.

Episode 1 - The Six Pillars of Self-Care: A Mom’s BINGO Game 🎲

Welcome to Mindful Snacks for Mom-Brains! I’m Anastasia—yoga and mindfulness teacher, mom of two, and founder of Anaya Yoga. If you’ve ever felt like self-care is just another item on your endless to-do list, you’re in the right place. Today, we’re making self-care playful, practical, and truly doable—no spa days or perfection required. Let’s introduce a new twist: Self-Care Bingo! 🎲 Instead of feeling pressured to check off every box every day, think of self-care as a game. The goal isn’t to do all six pillars at once, but to put a ‘rock’ (or marker) on one pillar at a time. Each time you nurture one area, you get to mark it off—celebrating small wins and making self-care feel fun and achievable, not overwhelming. Here’s how the Six Pillars fit into your Self-Care Bingo card: 1. Physical: Support your body with rest, movement, and nourishment. This could be a brisk walk, a stretch, a nourishing snack, or simply drinking a glass of water. 2. Mental: Care for your mind with activities that stimulate or soothe. Try reading a few pages of a book, doing a puzzle, or taking a mindful pause to check in with your thoughts. 3. Social: Nurture your connections. Send a quick text to a friend, share a laugh with your kids, or join a supportive online community. 4. Spiritual: Find meaning and grounding in your day. This might look like a moment of gratitude, a short meditation, or connecting with nature. 5. Emotional: Honor your feelings and practice self-compassion. Journal for a few minutes, name your emotions, or give yourself permission to rest when you need it. 6. Financial: Take small steps to support your financial well-being. Review your budget, set aside a few dollars for savings, or simply acknowledge a money win, no matter how small. Self-care isn’t about doing it all—it’s about showing up for yourself, one pillar at a time. With Self-Care Bingo, you can celebrate progress, not perfection. 🗺️ Download Your Self-Care Bingo Card: Grab the printable PDF with the updated six pillars to keep these front and center, and start marking your wins: https://home.anaya.yoga/blog/self-care-as-strategy-building-a-lifestyle-that-works-for-you [https://anayayoga.com/resources/self-care-bingo] 🧰 Explore the Free M.O.M. Toolbox: Get instant access to meditations, quick yoga flows, and mindful mom hacks—all designed for busy schedules: https://mom.toolbox.anaya.yoga/ [https://anayayoga.com/mom-toolbox] Let’s keep the conversation going! Connect with me on Instagram @_anaya_yoga_ [https://instagram.com/anayayoga]—share your Bingo wins, your questions, or just say hi. Our community is here to support you, every step of the way. Thank you for tuning in to Mindful Snacks for Mom-Brains. If this episode brought you a little more clarity or comfort, please leave a review, share with a fellow mom, and remember: you deserve care, too. This podcast is your space for practical wisdom, real talk, and a reminder that you’re never alone on this journey. Resource Links: * Blog Post with Self-Care Bingo PDF: https://home.anaya.yoga/blog/self-care-as-strategy-building-a-lifestyle-that-works-for-you [https://anayayoga.com/resources/self-care-bingo] * * Free M.O.M. Toolbox: https://mom.toolbox.anaya.yoga/ [https://anayayoga.com/mom-toolbox] * Instagram: @_anaya_yoga_ [https://instagram.com/anayayoga]