In this powerful and inspiring episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman sits down with Chicago-based boudoir photographer Liz Hansen to explore how boudoir photography can become more than just beautiful photos - it can be an act of healing, empowerment, and self-love.

As women, we often see our flaws before our beauty and dismiss our worth before celebrating it. But what happens when we flip that script? Liz shares how boudoir photography helps women rediscover their confidence, reconnect with their bodies, and reclaim their stories - especially for survivors of trauma, mothers navigating body changes, and women learning to embrace themselves at every stage of life.

This episode ties deeply into Domestic Violence Awareness Month, reminding us that appreciating yourself isn’t vanity… it’s resilience.

EPISODE DESCRIPTION

• How boudoir photography empowers women to celebrate themselves beyond societal expectations
• The connection between self-image, healing, and confidence
• Why body neutrality - not forced positivity - creates lasting peace with your body
• How moments of self-expression can spark emotional recovery and transformation
• Ways women can reframe their inner dialogue from self-criticism to gratitude
  
  
  

TUNE IN TO LEARN

• The deeper meaning behind boudoir photography and how it supports emotional healing
• How to overcome the “I’ll do it when…” mindset and embrace the body you have now
• Simple mindset shifts to move from I hate my body to I have a body
• How mindfulness and gratitude help build confidence and body acceptance
• Tips for finding a safe, inclusive, and empowering boudoir photographer

TAKEAWAY MESSAGE
When we choose to see ourselves fully—to celebrate our strength, softness, and story—we step into true empowerment. Healing begins when we stop waiting to be different and start appreciating who we already are.

Listen in, and remember… you’re always free to be mindful.

LET’S STAY CONNECTED:
Facebook: https://www.facebook.com/chicagoboudoir
TikTok: https://www.tiktok.com/@chicagoboudoir
LinkedIn: https://www.linkedin.com/in/liz-hansen-9aab35173/
YouTube: https://

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DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Ever reach the end of the day and realize you barely lived it?
You checked all the boxes - lunches packed, emails sent, bedtime done - but somehow, it feels like you weren’t really there.

In honor of World Mental Health Day, this episode invites you to pause the endless doing and reconnect with the life happening right in front of you. Vanessa shares how living on autopilot quietly affects your mental health, why awareness is the first step toward peace, and how simple daily practices can help you slow down, breathe, and come home to yourself.

EPISODE DESCRIPTION

• What “autopilot living” really looks like in everyday mom life
• How constant productivity can become emotional burnout in disguise
• The connection between autopilot, stress, and declining mental health (with 2024 data to prove it)
• How the Mindful Living Framework — Awareness · Presence · Intentional Action — helps you break the cycle
• Gentle, realistic ways to bring mindfulness into ordinary moments

TUNE IN TO LEARN

• How to recognize when you’ve slipped into autopilot
• What happens when we ignore our mental and emotional signals
• Simple daily check-ins to boost awareness and presence
• Ways to set boundaries and choose connection over perfection
• How mindful coaching can help you shift from survival mode to calm, confident living

TAKEAWAY MESSAGE

You don’t have to wait for a crisis to start caring for your mental health.
Even the smallest moments of awareness - a breath, a pause, a “no” that honors your peace - can begin to pull you out of autopilot and back into the life you’re meant to feel.

Listen in, and remember… you are always free to be mindful.

DISCLAIMER
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/coaching

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

What if your kitchen could be more than a place to cook? In this episode of the Free to Be Mindful Podcast, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman speaks with Janet Iri, founder of My Mindful Kitchen and creator of the MMK Method.

Janet brings over 25 years of experience in hospitality, education, and sustainability — and she believes the kitchen is where parenting, connection, and mindfulness come alive. Together, we explore how everyday food routines can teach kids gratitude, life skills, and eco-friendly habits, while also reducing food waste at home.

This isn’t about picture-perfect meals. It’s about creating moments of learning, laughter, and connection around the table. Whether you’re looking to involve your kids in cooking, reduce your grocery waste, or simply bring more presence to mealtimes, this episode offers practical strategies you can use right away.

EPISODE DESCRIPTION

• Why the kitchen is the perfect place to teach kids life skills and values
• Practical ways to reduce food waste and save money at home
• How mindful eating builds gratitude and family connection
• Creative ways to involve kids in shopping, cooking, and meal planning
• What the Mindful Kitchen Method is and how it can help your family
  
  
  

TUNE IN TO LEARN
✔ How to transform mealtimes into mindful, meaningful family moments
✔ Easy strategies to reduce food waste in your kitchen
✔ Fun and simple ways to get kids engaged with food
✔ Why gratitude and curiosity matter at the dinner table

FREEBIE

https://www.mymindfulkitchen.com/ebook-becoming-a-mindful-foodie

FIND JANET

• https://www.mymindfulkitchen.com/
• https://www.facebook.com/mmkmethod/
• https://www.instagram.com/mmkmethod/

TAKEAWAY MESSAGE
Your kitchen can be more than a place to make meals — it can be a space for connection, gratitude, and teaching kids lessons that last a lifetime.

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/coaching

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.