Grounded in 60 Seconds — The 5-4-3-2-1 Practice

Savoring Summer

The Summer Solstice — the longest day of the year. In this gentle, lighthearted episode, we slow down just long enough to actually notice summer: its colors, textures, sounds, and small pleasures. You’ll settle in with a simple grounding practice, then create A Page for Summer — a free, joyful page filled with whatever this season looks and feels like to you right now. No art experience needed. Just a little color and a few minutes of time. Grab your journal and go enjoy the sun. ☀️ Resources mentioned * Join the ⁠⁠⁠⁠Joy of Journaling Circle⁠⁠⁠⁠ [https://www.skool.com/the-joy-of-journaling-circle-8654] for the companion guide, including the grounding practice written out and your journal page prompt. * If you’d like more support, check out my meditative art journal - ⁠⁠⁠⁠A Garden for the Soul ⁠⁠⁠⁠ [https://www.artfulbarb.com/a-garden-for-the-soul]–to gently support your creative self-care This podcast is here to offer gentle ideas for art journaling and self-care. It's not therapy and it's not a replacement for professional support. If you're having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you. Background music: "Beautiful Nature" by Tung Lam (Pixabay) "Meditation Music” by Levgen Poltavskyi, HitsLab (Pixabay)

Emotions as Color

Sometimes emotions are too big — or too tangled — for words. In this episode, we slow down and let color do the talking. You'll settle into a simple grounding practice, then create an Emotions as Color page: a free-flowing, full-page artwork where each color represents something you're carrying right now. No art experience needed, no right answers — just an honest, gentle look at your inner world. Grab your journal and some color and join me. Resources mentioned * Join the ⁠⁠⁠Joy of Journaling Circle⁠⁠⁠ [https://www.skool.com/the-joy-of-journaling-circle-8654] for the companion guide, including the grounding practice written out and your journal page prompt. * If you’d like more support, check out my meditative art journal - ⁠⁠⁠A Garden for the Soul ⁠⁠⁠ [https://www.artfulbarb.com/a-garden-for-the-soul]–to gently support your creative self-care This podcast is here to offer gentle ideas for art journaling and self-care. It's not therapy and it's not a replacement for professional support. If you're having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you. Background music: "Peaceful Nature Meditation Music" by CrystalEyeOfficial (Pixabay) "Meditation Music” by Levgen Poltavskyi, HitsLab (Pixabay)

From Emotion to Wisdom (Part 4 of 4)

In this final episode of our four-part Emotional Awareness & Regulation series, we explore what happens after the hard feeling moves through you — and how to listen to what it's trying to say. Every emotion carries a message, and today you'll learn to receive it. We'll settle in with a grounding practice, then create The Wisdom Letter: a journaling page where you give your emotion a voice and discover what it's been trying to protect, highlight or teach you. This is the fourth episode in a four-part series on emotional awareness and regulation. If you’d like to follow the full journey, look for Episodes 23–26. Grab your journal and join me for this gentle, powerful close to the series. Resources mentioned * Join the ⁠⁠Joy of Journaling Circle⁠⁠ [https://www.skool.com/the-joy-of-journaling-circle-8654] for the companion guide, including the grounding practice written out and your journal page prompt. * If you’d like more support, check out my meditative art journal - ⁠⁠A Garden for the Soul ⁠⁠ [https://www.artfulbarb.com/a-garden-for-the-soul]–to gently support your creative self-care This podcast is here to offer gentle ideas for art journaling and self-care. It's not therapy and it's not a replacement for professional support. If you're having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you. Background music: "Peaceful Nature Meditation Music" by CrystalEyeOfficial (Pixabay) "Meditation Music” by Levgen Poltavskyi, HitsLab (Pixabay)

What Soothes Me: Emotional Awareness & Regulation (Part 3 of 4)

What do you reach for when you’re overwhelmed? In thisepisode, we’re building something practical and personal: your own soothing toolkit. You’ll explore what genuinely works for your body and personality — body-based, mind-based, and environmental strategies — and bring them to thepage in a warm, creative activity called The Soothing Shelf. No art experience needed. Just a journal, a pen, and a few quiet minutes. Resources mentioned * Join the ⁠Joy of Journaling Circle⁠ [https://www.skool.com/the-joy-of-journaling-circle-8654] for the companion guide, including the grounding practice written out and your journal page prompt. * If you’d like more support, check out my meditative art journal - ⁠A Garden for the Soul ⁠ [https://www.artfulbarb.com/a-garden-for-the-soul]–to gently support your creative self-care Background music: "Relax "- Waveloom (Pixabay) "Peaceful Piano Background Music for Relaxation" by Nicholas Panek (Pixabay)

What Triggers Me - And why this isn't a problem (Part 2 of 4)

Do you ever find yourself more upset than a situation seems to warrant — and not quite sure why? In this episode, I gently unpack what triggers are, why they’re not the problem, and how understanding your own patterns is one of the most compassionate things you can do for yourself. You’ll be guided through a calming grounding practice and then into a reflective art journal activity called The Trailhead Page — a simple, visual way to map the layers beneath your emotional reactions, without judgment and without needing any art experience. This is the second episode in a four-part series on emotional awareness and regulation. If you’d like to follow the full journey, look for Episodes 23–26. Grab your journal and join me for a tender, honest episode that just might change how you see your most difficult moments.  In this episode you’ll: * Understand why triggers are information, not flaws * Be guided through a grounding practice to settle before exploring * Create The Trailhead Page — a visual map of what triggers you and what lives underneath * Discover why awareness itself — without fixing anything — is a powerful place to begin Resources mentioned * Join the ⁠Joy of Journaling Circle⁠ [https://www.skool.com/the-joy-of-journaling-circle-8654] for the companion guide, including the grounding practice written out and your journal page prompt. * If you’d like more support, check out my meditative art journal - ⁠A Garden for the Soul ⁠ [https://www.artfulbarb.com/a-garden-for-the-soul]–to gently support your creative self-care This podcast is here to offer gentle ideas for art journaling and self-care. It's not therapy and it's not a replacement for professional support. If you're having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you. Background music: "Peaceful Nature Meditation Music" by CrystalEyeOfficial (Pixabay) "Meditation Music” by Levgen Poltavskyi, HitsLab (Pixabay)