Vitality Hub

Conflict in relationships is rarely just about what’s happening on the surface. Often, deeper emotional wounds, protective patterns, and nervous system responses are shaping how we react to each other.In this video, I share how parts work can help transform relationship conflict into deeper connection. You’ll learn how to stop speaking from triggered protective parts, understand what’s underneath emotional reactions, and communicate in a way that creates more safety, closeness, and healing.I also explore why couples repeat the same patterns, how attachment dynamics play out in conflict, and why even one partner doing inner work can begin to shift the entire relationship dynamic.In this video:• How to speak for your parts instead of from them• Why protectors create tension in relationships• How to see the pain underneath reactions• Turning “you vs me” into “us vs the pattern”• Attachment styles, nervous system responses & conflict• How one person’s healing can change the relationshipIf you’re interested in IFS, parts work, emotional healing, attachment healing, or conscious relationships, this video is for you.Let me know in the comments what stood out most for you.➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!#relationships #ifs #partswork #healing #attachmentstyles #coupleshealing⬇️ Timestamps:00:00 How conflict starts beneath the surface00:24 Example: stress at work becomes relationship tension01:07 Speaking for parts instead of from them01:47 What frustration was really protecting02:28 How vulnerability changes connection03:05 His side: feeling not enough & needing to fix04:11 How parts work changed my own relationship05:24 What if only one partner does the inner work?06:20 Build relationship with your own parts first06:42 Seeing your partner’s pain beneath reactions07:35 Why relationships trigger us so deeply08:19 Repeating patterns in couples09:11 Fight, flight, freeze, fawn in relationships09:43 Break up or grow through the pattern?10:01 From “you vs me” to “us vs the dynamic”10:34 Why I love IFS for relationships11:34 Speak for your anger, don’t lash out from it11:57 What it really means to hold space12:34 How couples can work with patterns together12:57 Final recap: turn conflict into connection

A lot of people are told to “just feel your emotions” or to regulate and calm themselves down. Both approaches can be helpful — but both can also go wrong when important nuances are missing.In this video, I break down the common mistakes I see clients make when trying to process emotions, and how to work with feelings in a way that creates real healing instead of getting stuck, overwhelmed, or spiritually bypassing.We explore:• Why “feeling your feelings” can sometimes turn into emotional looping• The difference between being consumed by an emotion vs holding space for it• How to work with emotions through the body (somatic pathway)• How to work with emotions through journaling and inquiry (cognitive pathway)• What emotions are often protecting underneath the surface• When nervous system regulation is helpful — and when it becomes avoidance• How to know when to process and when to resource yourself first• Why support, safe connection, and borrowing regulation can matter deeplyIf you’ve ever felt confused about whether to feel it, soothe it, express it, or move through it — this video will help you understand a more nuanced path.If this resonates, let me know in the comments what landed for you or what you'd like me to explore next.How to feel your feelings without getting lost, overwhelmed or bypass#partswork #emotionalhealing #nervoussystem #IFS #somatichealing #selfregulation➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!⬇️ Timestamps:

00:00 Intro: Why common emotional advice often fails
00:07 The two common approaches: feel it or regulate it
00:23 Missing nuances in emotional healing
00:38 Common mistakes people make with feelings
00:46 Why “just feel your emotions” can go wrong
01:00 Example: frustration in relationship after being forgotten
01:46 Being blended with the emotion / part
02:19 Why suppression isn’t the answer either
02:35 A better way to sit with emotions
02:42 Holding space instead of being consumed
02:56 Emotions like an inner child needing space
03:42 Why validation alone is not the full journey
04:16 Somatic pathway: working through the body
04:33 Using private space to release emotion
04:48 Feel the emotion without the story
05:07 Punching, silent screaming, movement release
05:41 Shame, hiding, letting body responses happen
05:57 Bringing curiosity into sensations
06:23 Fight, flight, freeze, fawn responses
06:44 When dissociation needs grounding instead
07:15 Curiosity creates distance and clarity
07:33 What anger often protects underneath
08:00 Cognitive pathway: journaling and writing
08:43 How deeper parts work helps in therapy
09:01 Recognizing recurring parts in real life
09:42 Letting the part speak through writing
10:05 Asking deeper questions with compassion
10:41 Finding what’s underneath the reaction
11:04 Completing the emotional cycle
11:24 When quick discharge is enough in real life
11:56 When regulation becomes avoidance
12:26 Meditation and spirituality as escape
13:22 How soothing can become suppression
14:23 How not to use regulation as bypassing
14:37 When emotions are too intense to process
15:10 When regulation is actually needed
15:39 Soothing touch, rocking, bilateral stimulation
16:05 Breath, nature, mentors, guides, support
16:52 Borrowing regulation from a safe person
17:31 Asking someone to hold space for you
17:56 Knowing when to step back from emotions
18:14 Pendulation: moving between feeling and resourcing
18:39 Outro + share what helped most

If you’ve ever done IFS or deep inner work and met a part that felt huge, dark, overwhelming, or impossible to face — this video is for you.I talk about why some parts can appear so massive in the healing process, what is often really happening underneath, and how fear can make certain inner experiences feel bigger than they are.We’ll also explore how to meet intense parts more safely through grounding, resourcing, support, and reconnecting to Self energy rather than forcing your way through.Sometimes what looks the scariest inside us is not something dangerous — but something that needs a different kind of relationship.Let me know in the comments what resonated with you.➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!⬇️ Timestamps:00:00 Intro00:17 Why some parts feel massive and overwhelming00:42 Big scary imagery in parts work is common01:37 The bigger it feels, the more fear is present02:03 Self energy is never afraid03:04 What to do when a part feels enormous04:02 Regulation, resourcing, and pendulation04:36 Understanding the fear behind the part05:49 Safety comes first05:58 Calling in support and something bigger06:45 Why support helps parts shrink07:42 Don’t force it alone08:21 The core takeaway09:31 You can step back and return to leadership10:05 Closing thoughts

Why can't you ever fully relax, truly connect with people and feel like you belong. Why do you carry so much inner judgement and never feeling enough? Feeling guilty and too much for others... In this video I explore all of these and how to end this cycle to feel like you belong, you're good as you are and you are worthy for others to hold space for you. The cost of hidden shame: perfectionism, tension, performing, isolation, judgement, never being enough... ➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!

➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/firstIn this video, I share different ways to create a parts map in Internal Family Systems therapy, drawn from my experience working as an IFS therapist. These approaches are designed to bring greater clarity and insight into the dynamics of your inner system. They can also serve as powerful tools to deepen your personal practice and support integration after IFS therapy sessions.💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!

In this video, I share why trying to silence your inner critic doesn’t actually work — and how both believing it and fighting it create more layers of shame, control, and pressure.If you’ve done therapy, self-development, or spiritual work and still find yourself stuck in self-criticism, perfectionism, or the need to control… this will help you understand why.From an Internal Family Systems (IFS) and nervous system perspective, your inner critic is not the problem — it’s a protective part of you that learned how to keep you safe, accepted, and loved.But the strategies that once helped you survive can start limiting your life.In this video, we explore:why the inner critic forms in the first placethe loop of believing vs fighting ithow shame layers build in high-achieving peoplewhy control and perfectionism are linked to safetywhat it actually means to “welcome” your inner experiencehow real change happens through your nervous system — not just mindsetThis is not about getting rid of your inner critic.It’s about relating to it in a completely different way — so you can experience more freedom, self-acceptance, and ease.If this resonates, you might also want to watch my video on shame and self-worth: https://youtu.be/qo7T8DoQhrs—I’m an integrative therapist specializing in Internal Family Systems (IFS), somatic work, and nervous system regulation. I help people move beyond self-criticism and survival patterns into a deeper sense of inner safety, clarity, and authentic expression.➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/firstVideo on the hidden cost of shame: https://youtu.be/qo7T8DoQhrs💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!00:00 Introduction: The Inner Critic We All Have00:10 The Real Problem: Believing It vs Fighting It00:32 Why High Achievers Have More Self-Criticism01:02 When Success Stops Feeling Like Enough01:32 Adding More “Self-Help” Creates More Pressure02:05 Is There Another Way Beyond Fighting or Believing?02:22 Understanding the Inner Critic Through IFS02:52 Control as a Strategy for Safety03:24 Why “Just Stop Comparing Yourself” Doesn’t Work04:05 Inner Critic, Shame, and Protection04:39 The Trap of Trying to Get Rid of the Inner Critic05:08 Nervous System Safety & the Four Fs05:39 Why the Inner Critic Begins to Soften06:08 Fear of Being Seen & Imperfection06:44 Why “Acceptance” Can Become Another Trap07:09 What It Really Means to Welcome Your Experience07:44 Life Will Still Challenge You08:07 Triggers as Doorways to More Freedom08:25 The Fear: “If I Let Go, Nothing Will Get Done”08:44 My Personal Experience With This Fear09:20 Relearning Love Beyond Achievement09:42 Connecting to Unconditional Presence (Nature & Being)10:33 Expanding Capacity to Hold Yourself11:12 You Are Not a Problem to Fix12:04 Why These Patterns Are Universal13:05 Success Doesn’t Resolve Inner Worth13:58 The Shift: Love Is Already Here14:32 Letting Go Can Feel Disorienting14:55 Learning to Follow Inner Guidance15:20 From Control to Curiosity15:45 Why Discipline Without Shame Matters16:01 Achievement Doesn’t Bring Fulfillment16:21 The Real Shift: Stop Fighting, Start Welcoming

If you feel ready for your next level… but something keeps holding you back, this video is for you.There are moments in life where you can feel that a new version of you is ready to emerge. You know you’re meant for more — more ease, more alignment, more truth. And yet, no matter how much you try, push, or “work on yourself”… you can’t fully step into it.In this video, I share why this happens — and why doing more, fixing yourself, or trying harder is not what will get you there.We explore:• Why your old patterns (control, perfectionism, overthinking, striving) stop working at this stage• How your nervous system and protective parts keep you in the “old version”• Why feeling lost, confused, or stuck is actually part of the transition• How to move into your next level through safety, self-connection, and inner work (IFS)This is not about becoming someone new.It’s about creating the capacity to be who you already feel you are.If you’re in that in-between space — where the old way no longer works, but the new way isn’t fully here yet — you’re not doing it wrong.This is the work.➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first—I’m Elena Kundro, an integrative therapist specializing in IFS (Internal Family Systems), somatic work, and nervous system regulation. I help people move out of survival patterns and into a deeper sense of ease, self-trust, and inner freedom.💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!You Feel Ready for Your Next Level… So Why Can’t You Step Into It?00:00 You feel called to a new version of yourself00:31 Why so many people feel stuck in this transition01:32 The pain of knowing there’s more but not living it02:06 Why “doing more” and self-help stops working03:25 When striving, control, and perfectionism no longer work04:07 A new way: your worth is not tied to your output04:48 Why your system needs a full recalibration05:03 Honoring the parts that got you here (IFS perspective)05:43 The real work: meeting fear instead of fixing yourself06:27 Why true change comes from capacity, not force07:16 The problem with having an agenda to “fix” yourself07:48 Letting go of proving your worth (personal insight)08:27 What real freedom and transformation feels like09:15 Safety and trust: the foundation of change10:02 The “recalibration phase” (why you may feel less productive)10:40 “Was it all a waste?” — understanding your past efforts11:03 The staircase vs elevator metaphor11:57 Why you can’t rush becoming your next version12:43 Letting your system slowly learn a new way of being13:20 Why old patterns don’t fully disappear (and that’s okay)13:46 Building self-trust by not abandoning yourself14:18 Feeling lost as part of the process14:48 Reframing confusion, fear, and uncertainty15:22 Why difficult emotions mean you’re moving forward15:56 Learning to welcome discomfort instead of fearing it16:31 Creating from joy, truth, and self-connection17:01 Redefining success from within17:44 Final reflections + invitation to share

A therapist’s perspective on why the Law of Attraction and manifesting often don’t work — and what most self-help and spiritual teachings leave out. In this video, I explore manifestation through Internal Family Systems (IFS), somatic and nervous-system-informed work, trauma-aware healing, and practical spirituality. We look at manifesting blocks, toxic positivity, shadow work, and why inner safety and nervous system alignment matter more than positive thinking.➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/first💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!

Previous video about my experience during the vipassana retreat: https://youtu.be/wR5xmZOvcLU➡️ Various ways to connect with me: https://linktr.ee/elenakundro➡️ If you want to explore working with me 1:1 book a clarity call: https://zcal.co/elenakundro/firstIn this video, I share what I wish someone told me before I went. Not to scare you off — but to help you truly integrate what Vipassana opens in you.I’ll walk you through what Vipassana gets so right — and also what’s missing: like trauma-informed care, emotional integration, and how to relate to the parts of you that don’t disappear just because you meditated for 10 days.I’ll also share how IFS and somatic practices can help you prepare before your retreat and land more gently after it.So if you’ve done Vipassana, or you’re thinking about it — stay with me until the end. It could be the missing link in your healing journey💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!⬇️ Timestamps:00:00 intro01:20- disclaimer02:50-comparison with parts work (IFS) and Somatic Experiencing and what was missing10:50- trauma informed12:10 -similarities of principles14:50-3 differences and what was missing21:20- guidance on what to do#vipassana #internalfamilysystems #somaticexperiencing #traumainformed #meditation

Why Emotional Overeating Is Not the Problem – A Deeper Look Into the Root CauseI'm sharing my own journey of how I used emotional overeating to build a more harmonious life.So many of us try to fix emotional eating — with rules, restriction, or more discipline. But what if emotional eating is just a symptom of something that's missing in your life? In this video I share the inner work that changes how you view emotional eating.→ Watch next- Intuitive eating and parts work https://youtu.be/AeauhAI8Bog If you want to explore working with me 1:1 or simply connect, feel free to reach out https://linktr.ee/elenakundro

You had a deep breakthrough — during a retreat, therapy session, or spiritual ceremony — and felt completely changed.

But now you're back in your everyday life… and the old patterns are creeping in. Why does this happen and what to do to make it last?

If you want to explore working with me 1:1 or simply connect, feel free to reach out ⬇️

Instagram: https://www.instagram.com/elenakundro/ elenakundro

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If you want to explore working with me 1:1 or simply connect, feel free to reach out ⬇️ Instagram: https://www.instagram.com/elenakundro/ elenakundroFacebook profile: hhttps://www.facebook.com/elenakundro.profileFacebook EN page: https://www.facebook.com/elenakundro.EN/Facebook LT page: https://www.facebook.com/elenakundro.LTWeb: https://elenakundro.com/

Are your feelings leading you or misleading you?

In this video, I’m sharing 4 powerful ways to finally navigate your feelings with clarity—without being overtaken or emotionally hijacked.

We’re often told to “trust our feelings”, but what if that advice is keeping you stuck in fear, confusion, or old wounds?

This video will help you distinguish between true intuition and emotional patterns rooted in the past—using tools from Internal Family Systems (IFS), self-inquiry, and somatic awareness.

✨ You’ll learn 4 ways:

How to discern whether a feeling is intuition or trauma

Why comfort isn’t always a sign of alignment

How to meet your feelings and emotions without being consumedHow to shift limiting stories and reclaim your center

This is for anyone who feels overwhelmed by emotions, confused by their inner signals, or held back by fear—and wants to move forward in life with more confidence, clarity, and inner peace.

👇 Let me know in the comments:

Which of the 4 priciples resonated most?

How do you usually deal with strong emotions?💝

If you know who might find this video helpful, why not share it with them?

A zero-cost way to support my work is to subscribe and like this video. Thank you!

00:00 - Why you shouldn’t always trust your feelings

01:15 - goal of the video

01:40 - intuition or old wounds?

05:16 - right choice doesn't always feel good

08:36 - be the sky and not the cloud

10:17 - inquiry, stories, shifting

12:20 - Final recap & closing thoughts

Struggling with perfectionism, burnout from self-improvement, or never feeling good enough—even on your healing journey? In this video, I explore how perfectionism quietly disconnects us from joy, intimacy, and our own humanness. You'll learn why trying to fix yourself doesn't work—and what happens when you approach inner work embracing your humanness. As an integrative therapy guide, I also share tools from Internal Family Systems (IFS), nervous system regulation, and my own personal experience to help you come back to your true self—flawed, messy, beautiful, and fully enough.✨ What you'll learn:- The hidden cost of chasing perfection on your healing journey- Why inner work becomes exhausting when done from fear- How to regulate your nervous system for more joy and connection- A gentle reframe that will change how you approach personal growthIf you want to explore working with me 1:1 or simply connect, feel free to reach out ⬇️ Instagram: https://www.instagram.com/elenakundro/ elenakundroFacebook profile: hhttps://www.facebook.com/elenakundro.profileFacebook EN page: https://www.facebook.com/elenakundro.EN/Facebook LT page: https://www.facebook.com/elenakundro.LTWeb: https://elenakundro.com/💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!7:23 a video about not fixing but expandingChapters:00:00-what it means to be a human00:49- perfection & pressure 01:50- connection 03:10- why do we want to be perfect04:14- nervous system 05:50- what we actually want07:30- being enough

🌀 If you’re feeling tired of doing the work and still not feeling free, this might be the permission slip you didn’t know you needed.

Sharing a new approach to inner work that made life so much easier for me.

💝 If you know who might find this video helpful, why not share it with them?

A zero-cost way to support my work is to subscribe and rate the show. Thank you!

💌 I also offer integrative therapy sessions using IFS, somatics, and subconscious work. If you want support in softening your healing process and reconnecting with your true self, feel free to reach out on ⬇️

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Web: https://elenakundro.com/In this video, I share a new approach to inner work—one that’s rooted in devotion, not self-rejection. If you’ve ever felt like healing has become another job on your to-do list… if you’ve used meditation, journaling, or therapy as tools to fix yourself rather than love yourself, this message is for you.I talk about:- Why so many high-achieving women feel burned out from self-development- The trap of turning healing into perfectionism- How to shift from discipline to devotion- How Internal Family Systems (IFS) and somatic practices can help you reconnect with your parts with curiosity, not force- Why true transformation happens through compassion and nervous system safety—not through controlTimeline: 00:00- intro01:00- why the old ways aren’t working02:50- disguise04:18- real change07:10- parts work and practical guidance13:10- common fears and mindset

Feeling lost, stuck, or like your old self is falling away? You might be in a death-and-rebirth phase—and it’s not a breakdown, it’s a transformation. You don't break free from it by pushing it down, but by going all in. Free downloadable PDF with prompts to help you through this process: https://elenakundro.com/the-cycle-of-inner-rebirth-a-self-discovery-guideIn this video, I talk about the kind of “death” we don’t often name—the death of the old self. The part of you that was built on perfectionism, people-pleasing, high achievement… all the ways you survived.You’ll learn:-Why inner transformation feels like grief, confusion, or emptiness-How to stop rushing to reframe and instead let go fully-The difference between mindset change and true somatic release-Why you need safety to shed old patterns and allow real rebirthAs an integrative therapy guide, I see this with so many high-achieving women: we want to grow, but we’re scared of the void. This video will help you find compassion for yourself, honor the letting go, and embrace what’s trying to emerge through you. If you want to explore working with me, feel free to reach out on social media ⬇️➡️ Connect with me in various ways: Instagram: https://www.instagram.com/elenakundro/ elenakundroFacebook profile: hhttps://www.facebook.com/elenakundro.profileFacebook EN page: https://www.facebook.com/elenakundro.EN/Facebook LT page: https://www.facebook.com/elenakundro.LT

For most of my life, I believed I’d never find the right person.I watched everyone around me fall in love while I stayed stuck — attracting unavailable partners or no one at all. I felt broken, hopeless, and terrified I would end up alone.But it changed, and now I am in a relationship of my dreams. In this video, I’m sharing the 2-step process that helped me finally find the right person — without playing games or losing myself in the process.I’ll walk you through my personal story, from growing up in a dysfunctional household to breaking limiting beliefs, using tools like IFS (Internal Family Systems), visualization, and somatic healing.This isn’t just about manifestation or wishful thinking.It’s about healing your inner world, changing your energetic blueprint, and becoming the kind of person who can call in aligned love.Whether you’re tired of being single, attracting the wrong partners, or feeling like love just isn’t meant for you — this video will give you real tools and insight to help you find the right person from a place of wholeness, not desperation.If you want my support doing the inner work apply here: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro💬 Let me know in the comments — What part of this story resonated with you most?Your reflections matter and I’d love to hear from you 💛I Thought I’d Always Be Single — Until I Did This to Find the Right Person00:00 - Intro & my old beliefs00:55 - childhood beliefs02:07 - first step04:26 - getting to the core of it05:20- taking bold decisions07:40- circling back to step one08:07- second step08:34- third step10:30- real love vs trauma bonding12:47- reality of inner work13:10- IFS for inner work14:00- why breakups are so hard15:00- building trust in yourself17:00- mindset around inner work19:00- recommended books

Let this be your permission slip to stop fixing, and start living.➡️ Apply to work 1-1 with me to experience Integrative Therapy: https://zcal.co/elenakundro/first 🌿 This is Part 4 of a 4-part series on the biggest inner shifts that helped me reclaim my life after over a decade of deep personal work.🎥 Watch the other parts here:Part 1 →https://www.youtube.com/watch?v=kO6zRVYvF0k&ab_channel=ElenaKundroPart 2 → https://www.youtube.com/watch?v=_4O4KmI-JZQ&ab_channel=ElenaKundroPart 3 →https://www.youtube.com/watch?v=t49lqlQe1U8&ab_channel=ElenaKundroWhy You’re Ready Now (Even If You Don’t Feel Like It) | Lies of Self-HelpFor years, I believed that I needed to heal completely before I could fully live.Before I could feel joy.Before I could open my heart in relationships.Before I could rest, receive, or feel whole.So I kept digging deeper… doing shadow work, inner child work, nervous system work, all of it.And while that work was powerful—something still felt off.The truth I wish someone told me earlier is this:💡 Healing will never “end.”💡 You don’t have to be finished to be free.💡 You’re allowed to live now—messy, imperfect, and beautifully human.In this final part of my 4-part series, I share 3 truths that helped me step off the never-ending treadmill of self-improvement and finally start living from my wholeness:🔹 Why connection and support are part of the healing—not a distraction from it🔹 Why joy, rest, and softness are as vital as deep work🔹 And how healing becomes sustainable when we stop making it our entire identityThis video is for you if:– You’re tired of constantly working on yourself– You’ve put your life on hold until you're “more healed”– You want to reconnect to the part of you that’s already whole💛 Want to go deeper? Apply to work with me 1:1:https://zcal.co/elenakundro/firstConnect with me:https://linktr.ee/elenakundro💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!00:00- start01:13- Why support & connection are part of the path05:07- shadow work isn't all about darkness09:00- The truth about healing never ending

➡️ Apply to work 1-1 with me using Integrative Therapy: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundroWhy do so many people do all the mindset work and still feel stuck?For years, I thought healing was about reframing my thoughts, processing my past, and “figuring things out.” But something was missing. No matter how much I analyzed my emotions, I still felt disconnected, tense, and unsupported.It wasn’t until I embraced these 3 game-changers in emotional healing, that everything took a different turn: 🔹 Parts Work (IFS) – Learning to work with my inner parts instead of fighting them.🔹 Healing Through the Body – Releasing stored trauma that my mind alone couldn’t process.🔹 Letting the Universe Help – Opening myself to support beyond just my own effort.These were the missing pieces that finally allowed me to feel whole, supported, and free. If you’ve ever felt like self-work alone isn’t enough, this video is for you.This is Part 3 of a 4-part series on the biggest lessons I’ve learned from over a decade of inner work. Be sure to subscribe so you don’t miss the final episode🔗 Watch Next (More from This Series)📌 Part 1: The 3 Healing Traps That Block Your Progress →https://youtu.be/kO6zRVYvF0k📌 Part 2: Signs you’re healing from trauma → https://youtu.be/_4O4KmI-JZQ📌 Part 4: The Truth About Moving Forward in Life → will be published 2nd of April💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!From Broken to Inner Wholeness | Life Changing Shifts00:00- start01:25- lesson 1- parts work10:43- lesson 2- somatic20:46- lesson 3- trust & god

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first

Why does healing sometimes feel like you’re moving backward instead of forward?

I used to think healing meant feeling better and better over time. But instead, I’d have moments where old emotions resurfaced, where I felt lost, where I questioned whether I had made any progress at all.

I thought I was failing—but what I didn’t realize was that this is exactly how real healing works.

In this video, I’m breaking down why growth often feels painful before it feels freeing:

🔹 Why healing isn’t linear—and why setbacks are actually signs of deeper integration.

🔹 How letting go of old coping mechanisms can feel worse before it feels better.

🔹 Why your nervous system resists change, even when the change is good.

If you’ve ever felt like you’re doing the work but somehow feel worse, this video will shift the way you see your journey.

This is Part 2 of a 4-part series, where I’m sharing the biggest lessons I’ve learned from over a decade of self-discovery. Be sure to subscribe so you don’t miss the rest!

➡️ Connect with me in various ways: https://linktr.ee/elenakundro

💝 If you know who might find this video helpful, why not share it with them?

A zero-cost way to support my work is to subscribe and like this video. Thank you!

This is Part 1 of a 4-part series where I’m sharing the biggest lessons I’ve learned from over a decade of inner work.

Be sure to subscribe so you don’t miss the rest.

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first

➡️ Connect with me in various ways: https://linktr.ee/elenakundro

You’re doing all the inner work—so why do you still feel stuck?

For years, I thought I had moved on.

I journaled, reflected, and convinced myself that I had already processed my past. But no matter how much I tried to shift my mindset, something still felt… incomplete.

What I didn’t realize was that I wasn’t actually moving forward—I was bypassing the deeper work in ways I didn’t even recognize at the time.

In this video, I’m breaking down 3 hidden patterns that keep people stuck without realizing it:

🔹 You Can’t Skip Stages in Healing – Thinking you’ve moved on isn’t the same as actually integrating your past.

🔹 Spiritual Bypassing – Why reframing your pain with positivity doesn’t actually help you heal.

🔹 Cognitive Bypassing – Why understanding your trauma intellectually isn’t the same as feeling and releasing it.

If you’ve ever felt like no matter how much work you do, something still doesn’t fully shift—this video will help you see what’s really holding you back.

💝 If you know who might find this video helpful, why not share it with them?

A zero-cost way to support my work is to subscribe and like this video. Thank you!

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundroWe all face tough situations and difficult people—but what if the way we see those moments makes all the difference?In this video, I share how reframing your story can change how you experience challenges. Instead of feeling stuck in frustration or resentment, you can shift the way you see things and create more peace in your life.I’ll also talk about how imagining a different version of reality—where people’s higher selves treat us with love—can change how we respond to situations. And how, even when things don’t go as planned, we can choose to believe that life is happening for us, not to us.What’s inside this video:How to reframe challenges to feel lighter.A simple shift that makes difficult people easier to deal with.Why the stories we tell ourselves shape our reality.How to see the bigger picture in any situation.If you’ve ever struggled with feeling stuck, misunderstood, or frustrated by people, I hope this perspective helps. 📌 Subscribe for more mindset shifts and personal growth insights!💝 If you know who might find this video helpful, why not share it with them?00:00 intro00:25 how the video will go01:32 a story to illustrate the concept03:07 how I navigate difficult situations05:44 memory reconsolidation08:14 imaginary world09:12 takeaway for you10:10 social anxiety

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro💝 If you know who might find this episode helpful, why not share it with them?Have you ever felt out of control with food, stuck between restriction and overeating? The real solution isn’t more willpower —it’s learning to reparent yourself. In this video, I share how the dynamic between your Inner Child and Inner Parent shapes your eating habits. It's based on Internal Family Systems, and it works wonders. If you’ve struggled with emotional eating, dieting, or food guilt, this video will give you a fresh perspective on how to heal your relationship with food.00:00 intro00:26 intuitive eating misunderstood and turned into a diet01:30 parts work transformed my outlook 02:20 two types of roles in families and within us04:15 first step06:10 how to find balance between polarities08:30 where compassion comes in

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundroAre you constantly reaching for quick dopamine hits—scrolling, snacking, or binge-watching—only to feel unfulfilled afterward?

What if the key to a meaningful life isn’t more consumption, but more creation?In this video, I talk about how to end the cycle of quick dopamine hits and create a life full of fulfillment and meaning.Also one of the most important inner skills you can train to navigate life and deal with life's challenges. 💝 If you know who might find this episode helpful, why not share it with them?00:00 intro00:30 how creation helps01:41 build inner confidence02:19 fulfillment03:05 happiness and fulfillment confusion04:02 the most important skill to build05:50 how to end the cycle of degradation07:40 how one video changed my life08:20 why I choose YoutTbe over Instagram08:50 integrative therapy

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro💝 If you know who might find this video helpful, why not share it with them?This guided meditation takes you on a journey to release tension, find calm, and fill yourself with healing love as well as share that love with your loved ones. This meditation combines theta healing, parts work (IFS), hypnotherapy and somatic modalities. In just 20 minutes, you’ll move from feeling scattered to grounded, surrounded by a sense of warmth and balance. What’s in this meditation? - Grounding techniques to steady your mind and body. - Visualization to connect with a space of light and love using theta healing. - A heart-opening practice to bring kindness and calm into your day.This is perfect for anyone seeking: - Relief from stress and anxiety. - A deeper connection to their inner self. - A calm, loving start or end to their day. Take a few minutes for yourself and experience the power of guided meditation. Don’t forget to like, subscribe, and comment with how this meditation made you feel. Your support helps others find this space of love and peace, too.Keywords: guided meditation, love and peace, grounding meditation, connect with love, self-care meditation, spiritual journey, mindfulness practice, meditation for calm, theta healing, theta waves. A zero-cost way to support my work is to subscribe and like this video. Thank you!Music used in this video:Fluidscape by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 licence. https://creativecommons.org/licenses/by/4.0/Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100393Artist: http://incompetech.com/

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundroIs self-discipline really the key to lasting change? Or is there something even more powerful?In this video, I dive into why self-compassion—not discipline—is what actually leads to lasting behavior change. We all fail at some point, but the way we treat ourselves in those moments determines whether we keep going or stay stuck.What you’ll learn in this video:Why self-discipline alone often leads to quitting. How self-compassion keeps you consistent, even after failure.The mindset shift that makes behavior change sustainable.How to commit to your goals without feeling like a failure.If you’ve ever struggled with motivation or felt like you’re constantly starting over, this video will give you a new perspective on how to build habits that actually stick.Let me know in the comments: Have you noticed self-compassion making a difference in your own life?💝 If you know who might find this video helpful, why not share it with them?A zero-cost way to support my work is to subscribe and like this video. Thank you!00:00 intro00:55 failure is inevitable01:18 90/10 principle02:18 why people quit and so discipline doesn't work04:01 skill I learned in meditation 05:30 explanation through parts work model07:30 Liz Gilbert as inspiration for self-compassion09:00 how to put this into practice

➡️ Free clarity session to explore Integrative Therapy for your wellbeing: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundroWhat if the key to accomplishing more wasn’t pushing harder—but choosing differently?In this video, I’ll show you how to reframe your mindset to create more ease in your life—while actually getting more done. The way we think about our actions shapes how we feel, and the more pressure we create, the more resistance we experience.What you’ll learn in this video:Why forcing yourself doesn’t lead to real progress.How to shift from “I should” to “I choose” for more ease.How to identify tension vs. expansion in your body.A mindset shift that helps you work with yourself instead of against yourself.When you shift from pressure to empowered choice, everything changes.💝 If you know who might find this episode helpful, why not share it with them?00:00- Intro00:30- first step01:00- self care taken wrong way01:55- how my life changed when I implemented this02:13- second step03:05- third step of the process04:40- practical application in life of the steps06:50- polarization explained

➡️ Book a free clarity session with me to explore Integrative Therapy https://zcal.co/elenakundro/first

Feeling anxious, overwhelmed or overtaken by intrusive thoughts? In this video, I’ll show you how to calm your anxiety in minutes using 3 proven steps inspired by integrative therapy. Whether you’re battling overthinking, inner criticism, or emotional overwhelm, these techniques are simple, effective, and designed to help you reconnect with your calm, true self. What you’ll learn: The power of curiosity to regain clarity. How movement can release trapped emotions. Why understanding the stories fueling your anxiety is key to lasting relief. These steps have helped me and many others break the cycle of anxiety, and they’re backed by science and practical experience. Try them today and see how they can transform your anxious moments into calm clarity. ➡️ Book a free clarity session with me https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro 💝 If you know who might find this video helpful, why not share it with them? A zero-cost way to support my work is to subscribe and like this video. Thank you! 00:00:00 - start 00:45:08 - how this process helped me 01:34:19 - 1st step 07:07:08- 2nd step 11:03:20 - 3rd step

Struggling to make your vision board work?

This episode dives into 9 biggest mistakes people make and how to fix them.

I’ll share my personal stories, to make it easy to understand.

Learn how to:

- Focus on the feelings behind your vision.

- Choose specific and relatable images.

- Remove resistance and avoid common manifestation traps.

- Align your vision board with your life and take consistent steps to manifest your dream reality.

- and much more...

Watch now and start creating a vision board that actually works!

➡️ Book a free clarity session with me https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro 💝 If you know who might find this episode helpful, why not share it with them? A zero-cost way to support my work is to share and rate the show. Thank you!

00:00 - start 01:28 - 1st mistake & tips 08:47 - 2nd mistake & tips 11:24 -3rd mistake & tips 13:43 - 4th mistake & tips 17:23 - 5th mistake & tips 18:12 -6th mistake & tips 21:14- 7th mistake & tips 22:29 -8th mistake & tips 27:28 -9th mistake & tips

Everything you need to know for Inner transformation. How to Prepare, Trip, and Integrate: The Ultimate Psilocybin Guide to Heal Your Past and Transform Who You Are This video is a complete guide to safely preparing, experiencing, and integrating a therapeutic psilocybin mushroom session. Learn how to set intentions, create a safe environment, and apply Internal Family Systems (IFS) therapy for deeper healing and transformation. The magic cocktail recipe: 1 small orange and/or handful of pineapple 1 lemon (essential) a thick slice of ginger root water optional: lemongrass your selected shrooms -Blend it all together and let it sit for 30min. Lemon is used in mushroom cocktails to enhance the conversion of psilocybin to psilocin, the active compound that produces psychedelic effects. This process is called "lemon tekking" and can make the mushrooms easier to digest, faster-acting, and potentially smoother in effect The psychedelic therapy playlists: https://open.spotify.com/playlist/6q0rnAIIxokcRlu6vRJPNX?si=A3RmYcu9TaewVXQoo_C65A&pi=e-BUt6mAF-T_it and https://open.spotify.com/playlist/2mT6LpOU4ipJ0BkoCigAiw?si=NWRynqnoSsGTlI4JgwX25w&pi=e-BE9Y29YRTHCD ➡️ Book a free intro session with me to gain more clarity: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro 💝 If you know who might find this video helpful, why not share it with them? A zero-cost way to support my work is to subscribe and rate the show . Thank you!

It took me 2 years working full time as a habit change coach to realise at the core all of the behaviour change methods don’t fully work.

Have you ever felt stuck trying to change a habit or behavior, no matter how hard you push? Maybe you’ve told yourself to just take action, but something keeps pulling you back. What if I told you the missing piece isn’t about pushing harder or having more willpower—it’s about understanding what’s holding you back in the first place.

I was teaching my clients about creating a momentum with small actions, and strategies like focusing on one thing at a time, and starting with just five minutes a day. While all of that is true and worked for some, I’ve realized there was something critical missing. Something that makes all the difference and works for more people

I’m going to share that missing link with you today. This perspective can transform the way you think about change—because it’s not just about action, it’s about understanding your inner world.

➡️ Book a free parts mapping session with me to gain more clarity on a certain situation in your life: https://zcal.co/elenakundro/first ➡️ Connect with me in various ways: https://linktr.ee/elenakundro

Watch on YouTube: https://youtu.be/G5LIySXoR5A 💝 If you know who might find this episode helpful, why not share it with them? A zero-cost way to support my work is to subscribe and rate this show. Thank you!

Sharing a simple 3-step process to make others respect your boundaries. Do you ever feel like people don’t treat you with respect? It might be because you’re not meeting them from your powerful self. In this video, I share a personal story and the method I use to regain my power and be respected. Learn practical steps to reconnect with your power and show up authentically, so that others would respect your boundaries. ➡️ Connect with me: https://linktr.ee/elenakundro ➡️ Book a free assessment call: https://zcal.co/elenakundro/first

Watch on youtube: https://youtu.be/YrHD9xub9Ns 💝 If you enjoyed this video, share it with a friend who might resonate. A zero-cost way to support my work is to subscribe and rate the show. Thank you!

I’m excited to welcome John Clarke, a trauma-informed therapist and host of the Going Inside podcast. With over a decade of experience in clinical therapy, IFS, EMDR, and somatic therapy, John is passionate about helping people heal from trauma and reconnect with their true selves. His dedication to fostering inner peace and transformation makes him the perfect guest to dive deeper into the therapeutic journey.

⬇️ Connect with my guest: https://www.johnclarketherapy.com/

⬇️ Connect with me:

IG: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠/en

Book a free parts mapping call with me: https://zcal.co/elenakundro/first

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Watch the full episode on youtube:

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

Today I’m joined by female hormone balance specialist Pauline Goossens and we talk all things cycle syncing. Why it’s so important and where you could start to feel more aligned and enjoy all parts of your cycle.

⬇️ Connect with my guest:

IG: @paulinegisele

⬇️ Connect with me:

IG: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Book a free parts mapping call with me: https://zcal.co/elenakundro/first

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

In this video, I’m sharing my personal experience using a continuous glucose monitor (CGM) to understand how my body responds to different foods and habits. Here’s what I discovered:

I’ll also share what I would do differently next time: testing out different foods and hacks, and seeing how my habits measure up. If you’ve ever wondered how your glucose levels react to your daily routine, this might give you some insight!

⬇️ Connect with me:

https://linktr.ee/elenakundro

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

Everything is energy and you don’t have to be a shaman to know how to cut energetic cords with people. In this episode we share about practical energy clearing tips to feel refreshed.

Book a free inner discovery session with me: ⁠https://zcal.co/elenakundro/first⁠

My dear friend Heather shared her best practices on this episode to apply in our everyday life.

Connect with Heather : https://www.instagram.com/heatherballish/

IG: @heatherballish

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠/en

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

In this episode I share my take on intermittent fasting, the pitfalls I faced, and how I approach eating now.

⬇️ Connect with me:

https://linktr.ee/elenakundro

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

This one block might be keeping you from showing up as your authentic self and sabotaging you to play small. You might not think shame is a big part of your everyday experience, and neither did I. Until I looked deep below the mask of perfectionism and found the root cause. Ever since I worked through this part and unburdened it using internal family systems and somatic work I feel so free to be me. I'm not afraid of judgment, whereas before it was crippling me.
⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠/en

Book a free clarity call with me: https://zcal.co/elenakundro/first

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

Joined by my dear friend - somatic attachment healing practitioner Milena, we dive deep into the world of embodied processing of emotions, nervous system regulation in regards to attachment style and so much more.

⬇️ Connect with me:

https://linktr.ee/elenakundro

⬇️ Connect with my guest Milena: https://www.instagram.com/connect_in_and_out_/

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

Book a free call with me: https://zcal.co/elenakundro/first

This was a live recording about IFS and hypnotherapy. The first part was more theory, second part more experience.

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

This was a live recording about IFS and hypnotherapy. The first part was more theory, second part more experience.

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

I’ve been living in Bali for 2 years and this video is for you If you want to know more about what it’s really like to be living here. Perhaps you’re considering of moving here for a longer time and want to see a fuller picture.

Whenever I share that we’re leaving with someone who hasn’t been here for at least a year they usually give me a surprised face. Like whyy?? Bali is the island of Gods, why would you be leaving?

Those who’ve been here longer usually are less surprised and admit they’ve been considering moving out as well but for whatever reason chose to stay.

⬇️ Connect with me:

https://linktr.ee/elenakundro

💝 If you enjoyed this episode: sharing, subscribing, and leaving a review would greatly help!

Free Inner Child meditation - www.kannagarajourneys.com/freelivemeditation
With a background in Primal Training, Zen Counselling, Family Constellation, and Leadership Training, Bhavi offers an integrated approach blending coaching and therapy. Her methods combine primal therapeutic insights with meditative therapies to help clients address and find peace with childhood and teenage wounds from the past.
Her trainings and deep dive courses over the past 15 years include: Primal Training, Heal The Adolescent Training, Zen Counselling, Essence Training, 6 month leadership, Hoffman Institute, Primal & Tantra, 500Hr Yoga teacher training, Meditative therapies.
Being British Indian and having traveled and lived extensively in various countries including 8 years in Uganda, Indonesia, Germany, Denmark and Greece she integrates a strong understanding of culture to the inner child healing work.

➡️ Connect with Bhavi: ⁠@kannagarajourneys

➡️ Connect with me: https://linktr.ee/elenakundro

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen.

Thank you!

For years I was at war with myself and was lost in how to navigate this life. But everything changed once I started practicing this.

Life is so much more fun and I’m so excited to spread the word about this method.

⬇️ Connect with me:

https://linktr.ee/elenakundro

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing and subscribe to the podcast for more ✨

The list of books I mentioned in the video: https://ifs-institute.com/store

Joined by a trauma therapist Martha Espin we dive deep into body image and eating disorders. She openly shares about her own struggles with loving her body and her healing journey.

⬇️ Connect with me:

https://linktr.ee/elenakundro

⬇️ Connect with my guest : @mindfulandslow

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ https://podcasters.spotify.com/pod/show/elenakundro/episodes/You-Dont-Have-To-Love-Yourself-To-Be-At-Peace-With-Your-Body--Ep-17-e2n09rg

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

The 10 ways of journaling I talk about in this episode are:

Stream of Consciousness Writing: Write continuously without worrying about grammar or structure. This can help you uncover hidden thoughts and feelings. Gratitude Journaling: Write down things you're grateful for each day. This can shift your focus from negative to positive aspects of your life. Reflective Journaling: Reflect on your experiences, emotions, and reactions. This can help you gain insights and learn from your experiences. Bullet Journaling: Use bullet points to organize your tasks, goals, and reflections. This method combines planning and reflection. Prompt-Based Journaling: Use prompts or questions to guide your writing. This can help you explore specific topics or feelings. If you want my journaling prompt list just send me a message on IG or FB. Mindfulness Journaling: Write about your sensory experiences and present-moment awareness. This can enhance mindfulness and reduce stress. Emotional Release Journaling: Express your emotions freely on paper. This can be particularly cathartic during times of stress or sadness. Parts work (IFS): Write a dialogue between different parts of yourself. This can help you understand internal conflicts. Goal-Setting Journaling: Write about your goals and the steps you need to take to achieve them. This can increase motivation and accountability. Art Journaling: Incorporate drawings, doodles, or collages into your journal. This can be a creative way to express emotions and ideas.

If you want my journaling prompt list just send me a message on IG or FB.

⬇️ Connect with me:

https://linktr.ee/elenakundro

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

In this episode, we cover:

⬇️ Connect with Elena:

https://linktr.ee/elenakundro

⬇️ Connect with Shannon:

IG: @soulflowwithshannon

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ here

A zero-cost way to support the podcast is to subscribe and rate the show wherever you listen. Thank you!

This is an intimate conversation where my dear friend and I recount our struggles with eating disorders and body image. We delve into the transformative process of changing our relationship with our bodies and the pivotal moments that led us to where we are today. This episode offers a candid and encouraging dialogue on the importance of compassion, understanding, and the ongoing journey to a positive body image.

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

⬇️ Connect with my guest Viktoria:

IG: @viktoriiamyts

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen to the full episode on various platforms ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

In this episode I take you along with me for an evening walk while I share my recent experience being sick and how I turned it into a gift with a method I'm already using for 15 years.

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

You can listen this and more episodes on Spotify or Apple podcasts ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

Come with me on a morning walk as I share what I've been going through and how I realign and recenter myself for the day.

Last few days were quite hard and I didn't like the mental state I was in so this is like an audio diary entry how I would talk to myself to feel better.

In this episode you will learn about the nervous system regulation, somatic experiencing and trauma healing.

Naomi, who’s a trauma trained psychotherapist will debunk myths and discuss psychosomatic diseases, the healthy processing of negative feelings, and identifying and regulating your nervous system state.

We'll also touch on the role of psychedelics and Internal Family Systems (IFS) in trauma healing, along with strategies for managing chronic health issues.

Join us for practical insights and transformative discussions on navigating the pathways to healing and resilience.

⬇️Connect with Naomi:

IG: @flourish_counselling⁠

WEB: flourishcounsellingservices.com

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

Listen on Spotify or Apple podcasts ➡️ here

Listen on Youtube ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

Women's gut & hormones expert reveals what to do in each of the menstrual phase to feel your best in the long run.

She also shares how to make the transition from perimenopause to menopause more smooth.

Other things you will learn are how hormones relate to: diet, amenorrhea, candida, mental health, exercise, body changes, weight gain, stress, supplements and much more.

⬇️Connect with Robyn:

IG: @⁠thenaturalmindbody⁠

WEB: thenaturalmindbody.com

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their

You can listen this and more episodes on Spotify or Apple podcasts ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

In this episode I share my story how I got into hypnotherapy and ways it helped. I also discuss who could benefit from hypnotherapy and what are the different forms of it.

At its core, hypnotherapy is a therapeutic technique that leverages the power of suggestion and focused attention to induce a state of heightened suggestibility, known as hypnosis. Contrary to popular belief, hypnosis is not a form of mind control but rather a deeply relaxed state where the conscious mind becomes less dominant, allowing access to the subconscious mind.

By accessing the subconscious mind, hypnotherapy can address a wide range of issues, including but not limited to:

Sleep: Hypnotherapy can help alleviate insomnia and promote restful sleep patterns by calming the mind and reducing racing thoughts. Anxiety: Whether it's general anxiety about life or specific triggers, hypnotherapy techniques can instill a sense of calm and resilience, empowering individuals to better manage stressors. Deadlines and Stress: By reframing perceptions of pressure and stress, hypnotherapy can help individuals approach deadlines and challenging situations with a sense of confidence and ease. Childhood Trauma: Through memory reconsolidation techniques, hypnotherapy can facilitate healing from past traumas by reframing perceptions and fostering inner resilience. Triggering Situations: Whether it's navigating social interactions or confronting phobias, hypnotherapy can equip individuals with tools to remain composed and in control in triggering scenarios. Performance Anxiety: From public speaking to artistic performances, hypnotherapy can alleviate performance anxiety by instilling confidence and enhancing focus. Chronic pain and conditions: it can help to feel less pain and even regulate some conditions like IBS

⬇️ Connect with me:

IG: @⁠elenakundro⁠

FB: @⁠elenakundro⁠

Youtube: @⁠elenakundro⁠

Web: ⁠elenakundro.com⁠

💝 If you enjoyed this episode, share it with a friend to show you care about their wellbeing.

You can listen this and more episodes on Spotify or Apple podcasts ➡️ here

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

⬇️ In this episode you will learn:

Many simple yet powerful self-care practices and rituals to reconnect to your body and live from a place of ease.

How Tamara stoped bulimia overnight and rebuild her relationship with her body and food.

Powerful tools to help you navigate life’s challenges and make peace with your inner critic.

How to tune into your body’s wisdom through embodiment and daily prompts.

Ways to overcome shame and embrace your body as it is.

How to build trust in yourself and take back your life.

Why it’s so important to feel your feelings and how to do it in a healthy way.

Why self-care isn’t always about soothing yourself.

In this episode I’m joined by Tamara Paterson, who so beautifully guides women on journeys of self discovery & acceptance so they can be fully and truly themselves. Her presence is nourishing and I hope you can feel it on the other side of the screen.

You can connect with Tamara:

IG: @tamarapaterson_official FB: Tamara Paterson

Web: tamarapaterson.com

You can connect with me:

IG: @elenakundro

FB: @elenakundro

Youtube: @elenakundro

Web: elenakundro.com

If you enjoyed this episode, share it with a friend- sharing is caring!

Also reflecting what you’ve learned together not only can create deeper relationships but also enhance your understanding.

A zero cost way to support the podcast is to subscribe and rate the show wherever you’re listening. Thank you!

I went on my first diet more than 10 years ago to change how my body looks. Since then I've tried many different approaches but it just got worse. I was ashamed to admit my struggles with body image and food at the time. Now as I work with clients helping them restore their health through nutrition and self care practices I see how devastating it can be. Hence sharing this video to hopefully inspire and support you on your journey. This is my first podcast of the restoring relationship with food series so more practical content coming up!

I heard a lot about Vipassana before trying it myself so I thought I’m well prepared for what’s to come.

Results were surprising in both positive and negative way. In this episode I shared my experience and practical tips to help you prepare for your first Vipassana retreat.

Let's connect:

Facebook: https://www.facebook.com/elenakundro

Instagram:https://www.instagram.com/elenakundro/

This is last episode of the Life Upgrade series. Here I share perhaps the most important concept with regard to long term habit change - identity change.

Many fail to understand that our habits are deeply rooted in our sense of self. Our identity shapes our beliefs, values, and self-perception, influencing the choices we make on a daily basis. When we attempt to adopt new habits without considering our identity, the change may feel forced or inconsistent with our self-concept. Hope you’ll find it valuable. Share your insights with me @elenakundro

With love, Elena

This is Part 3 of the Life Upgrade series, where I share insights and practical strategies to make 2024 your most exceptional year yet. In this episode, I unpack the generic advice on habit formation and provide a concise, comprehensive blueprint for long term success.

Some of the things that I've discussed in this episode:

With love,

Elena Kundro

This episode is part 2 of the Life Upgrade series. I share several ways how to gain more clarity and have a more intentional year. This episode is a continuation of the 1st part so I'd suggest starting from there.

Here are the guiding questions for each area to gain more clarity for moving forward:

Personal Growth and Learning:

Physical and mental Health:

Relationships and Community:

Career and Professional Development:

Financial Goals:

Hobbies, self-expression:

Time Management:

Spirituality, philosophy:

Identity:

This is a very practical episode so be prepared to be inspired to take action.

For others December stands out as a month of celebrations and family gatherings, but for me it’s a month to reflect, reconnect and redirect. Now this doesn’t necessarily need to be performed at the end of the year. You can choose to do a review on your birthday.

I’ve been doing an end of year review for the past 10 years and it’s been a real game changer for my personal as well as career growth. My strategy for reflection developed over the years so today I want to share some mistakes I made along the way so you could have a more smooth process.

In this episode I will share my top tips how to make the most out of your reflection, and a few ways to make it more enjoyable and easy.

But before I dive into my tips I want to discuss why reflection is so important

Doing an end-of-year review is a valuable practice for several reasons, providing with insights, clarity, and direction as we move into the new year.

Celebrating Achievements and Boosting Confidence: Reflect on successes to foster a sense of achievement, boosting confidence for the future. Improved Accountability: Taking stock of your actions and results enhances accountability, empowering you to take ownership of your life and make positive changes. Learning from Setbacks: Evaluate challenges for valuable insights, learning how to overcome similar obstacles in the future. Goal Evaluation and Adjustment: Assess and modify goals set at the year's start, exploring reasons behind unmet expectations. Self-Discovery and awareness: Use reflection for self-discovery, gaining clarity on values, priorities, and personal aspirations to live more in aligment. Reflect to recognize behavioral patterns, strengths, and areas for personal development, fostering self-awareness. Setting Direction for Improvement: Identify areas for adjustment and improvement, providing a clear direction for setting goals in the coming year. Refining Decision-Making Skills: Assess outcomes of past decisions, refining decision-making skills for more informed choices in the future. Cultivating Gratitude: Encourage gratitude by focusing on positive aspects of life, relationships, and achievements. Time Management Optimization: Analyze time spent to identify and adjust time-wasting activities, promoting better time management.

In essence, an end-of-year review is a powerful tool for personal growth, goal setting, and creating a more intentional and fulfilling life. It's an investment in your own well-being and future success.

Hello, and welcome to Vitality Hub, a place where you get to be empowered to take ownership of your physical and mental well-being through practical information on mindset, science, habit change and nutrition.

I'm your host, Elena Kundro, and my goal with this podcast is to do very best to assist you in attaining a state of being where you are full of energy for life and vigor to thrive and flourish in both physical and mental aspects of life.

Before I get into the exciting topics I'll be exploring in this podcast, let me take a moment to introduce myself. I have a bachelor's degree in health and nutrition science from the University of Coventry. I also got trained as a hypnotherapist in the UK, behaviour change coach and a yoga instructor in India. I've been working with clients online for the past 5 years using nutrition science, CBT, hypnotherapy, NLP.

Now, what can you expect from the Vitality Hub? This podcast is your go-to resource for practical insights into habit change, emotional eating, balanced nutrition, mindset, hypnotherapy, self-care, setting and achieving goals, body image, healthier eating advice, how to sleep better, stress management, and much more. We will be exploring the tools and strategies that empower you to lead a more balanced and fulfilling life.

I want this podcast to be an interactive space, and I encourage you to connect with me on Instagram or Facebook @Elenakundro

So, whether you're on your daily commute, hitting the gym, or winding down at home, join me on this journey to explore the intricacies of holistic well-being and personal growth.