A Nature guided imagery for the ROWAN group.

Nature Guided Imagery

Conscious Breathing In Nature Meditation

A version of the '7/11' breathing technique

7/11 Breathing Exercise

his demo showcases nonfiction narration in the self-help and motivational genre. The performance highlights a warm, engaging, and uplifting delivery designed to inspire and connect with listeners. The narration balances clarity and encouragement, guiding the audience through affirmations, mindset shifts, and personal growth concepts. Perfect for projects involving self-help, mindfulness, coaching, business inspiration, or any content that requires an approachable yet authoritative voice.

The Power of Positive Mindset

Self-Help Relationships Audiobook Sample

Hey lady! How are you doing? We mean really doing? We know it can be hard to admit that you may be feeling an overwhelming mix of emotions as we deal with the current chaos in the world. That’s why, this week, Terri and Dr. Dom discuss the healing power of vulnerability and how when used with discernment can help you cultivate intimate and meaningful relationships that can help you ride through turbulent times with grace and joy. 

We know many of you are spending your September being locked in so that the seeds you plant in you fourth quarter will yield a fruitful 2026, but we want you to take a pause and check in with your internal state. Are you watering yourself in ways that feel nourishing? It is evident that we’re going to need each other as the uncertainty increases. Are you developing community so that in the event you need help you have a level of established trust to lean in or give help when needed?

Lady, this episode lays the background of how to access vulnerability skillfully. In part two, Dr. Dom and Terri offer the actionable insights to make vulnerability an authentic practice for you. Doing so not only benefits your relationships but everyone you come in contact with because you can walk assuredly that you operate from integrity. We’re here for you, lady! Take a look at the resources listed below for additional support. And, if you want to heal in community be sure to join Dr. Dom September 21 for a live virtual session. She’s hosting a circle for Black women to pour into each other and uplift each other in community. Come get free with like hearted women who intend to shine their light brightly no matter the circumstance. Register here and we’ll see you there!

Quote of the Day: 
"Being a strong Black woman doesn’t mean that you can’t be vulnerable. It’s okay to cry. It’s okay if you’re having a bad day. It’s okay if some days you feel like giving up. It’s okay if you need to ask for help." 
– Stephanie Lahart

Goal Map Like a Pro Workbook
Cultivating H.E.R. Space Sanctuary

Resources:
Dr. Dom’s Therapy Practice
Branding with Terri
Melanin and Mental Health
Therapy for Black Girls 
Psychology Today
Therapy for QPOC

Where to find us:
Twitter: @HERspacepodcast
Instagram: @herspacepodcast
Facebook: @herspacepodcast
Website: cultivatingherspace.com


S27E12: The Power of Vulnerability: What Happens When We Finally Let Ourselves Be Seen PART 1

This episode is really about living a life of meaning and being intentional in that approach to today. Tools for focusing your energy on on vibrating toward good – whatever that looks like for YOU, right now. What do you live for? Is your life designed around this thing? I don’t mean living for a job or a mission, necessarily. I also mean things like “hiking with my dog” or “mountain biking.” 
This episode is about returning to yourself, coming back to who you are through deliberate efforts. We are constantly recalibrating. 
I read a quote recently by E.L. Doctoro about writing a novel. “Writing is like driving at night in the fog. You can only see as far as your headlights, but you can make the whole trip that way.' Self-work and healing is also like driving a car at night. You can make the whole trip that way, you don’t need to see it all at once. Just focus on being deliberate and intentional in how you approach today – only today, right now. We return to ourselves when we create conditions that remind us of our origins. 
 
The book I mention is here:
https://amzn.to/4mcnBKM
Sponsors:
Chewy:⁠ chewy.com/podhelpmebeme⁠ to save $20 on your first order with free shipping 
⁠Indeed.com/HELPMEBEME⁠ for a $75 sponsored job credit
 ⁠Wayfair.com⁠
⁠Headspace.com/HELPMEBEME60⁠ to unlock all of Headspace FREE for 60 days
 ⁠TruDiagnostic.com⁠ and use code HELPMEBEME for 20% off your entire order or subscription
 
 


Ep 258: Hello Soul: Designing your life around meaning and purpose

Losing, feeling low, less-than, not winning at something. This is for a perspective flip: seeing every place as exactly where you need to be, at a given time. We all have seasons in our life and cycles we move through. Cycles of productivity, growth, success, and then there is also resetting – where we are brought into a new, full understanding of reality. This is important and though painful, it also serves a role in your life: think of it as the winter of your cycle. 

A Seneca quote that feels appropriate: “No man is more unhappy than he who never faces adversity.”

Friction is how we move into new levels and capacities for joy and depth. When we return to the barren state, we check in with self and with life: where am I and where should I be going? There is new information to be brought in and it brings about the reshaping of self. This episode has some tools to look at your loss or your feeling of lowness as a winter opportunity for inquiry and change. This can be a moment of truth, acceptance, reconciliation. If something has recently hit you – do not panic, do not reject it, but allow the change to wash over you. Sending love…

Sponsors:
AquaTru.com - use code HELPMEBEME for 20% off any AquaTru purifier 
Indeed.com/HELPMEBEME for a $75 sponsored job credit
 Wayfair.com
Headspace.com/HELPMEBEME60 to unlock all of Headspace FREE for 60 days
 TruDiagnostic.com and use code HELPMEBEME for 20% off your entire order or subscription
betterhelp.com/helpmebeme to get 10% off your first month of therapy 



Ep 259: On Losing – Pivoting When You Feel Less-Than

What if you could spot toxic behavior before it takes root in your life, and learn how to protect your energy and peace of mind starting today? Tune in for an inspiring discussion with Dr. Peter Favaro on his new book  Bad People Bible: How to Identify, Deal With, and Remove Toxic Individuals From Your Life.
 
Moments with Marianne airs in the Southern California area on KMET1490AM & 98.1 FM, an ABC Talk News Radio Affiliate!  https://www.kmet1490am.com

Dr. Peter J. Favaro is one of the world’s most respected psychologists and a master of human behavior. Over his four-decade career, he has served as a court-appointed expert in more than 6,000 high-conflict cases involving custody disputes, hate crimes, and international child abductions. He is also recognized for his early contributions to AI in medicine and psychology, including the creation of Alter Ego for Activision — the first-ever life simulation game based on real psychological profiles. Dr. Favaro is the author of dozens of books on anger management, conflict resolution, parenting, and relationships. He has appeared as a featured guest, resident psychologist, on-site correspondent, and co-host on numerous TV talk shows and news programs, including Fox’s The Morning Show, ABC News with John Stossel, Montel Williams, Geraldo Rivera, among others. He currently serves as Executive Director of SmartParenting: The Family Center, a clinic that delivers court-related services to high-conflict individuals and families. He also serves as Founder & CEO of Center for Improved Human Relationships, an organization dedicated to promoting civility, respect, and conflict resolution at home, in the workplace, and in the community.  https://www.badpeoplebible.com  https://cihr.teachable.com

For more show information visit: https://www.mariannepestana.com/

Removing Toxic People From Your Life with Dr. Peter Favaro

Hey lady! The weather’s cooling down but for some of us that doesn’t necessarily mean that your body is lowering the temperature. Why? Because perimenopause is a thing and it’s time we talk about it and why it’s impacting Black women more and earlier than other women. 

Friend of the podcast and all-around boss babe, Dr. Janet Williams, a Los Angeles-based OB/GYN and author of Why Don’t I Like Sex Anymore? The Grown Woman’s Guide to Getting Your Groove Back and Claiming Your Truth joins Dr. Dom and Terri to get real about a natural station in life for every cis-gendered woman. You may remember the many jewels she dropped in season 25, episode 5 urging women to take more ownership in their intimate pleasure. She’s now back to arm Black women with the information they need during one of the most significant changes in life. Once considered the marker of old age it is now a signifier of the strength and beauty that exists in aging. But, before you rise in your feminine power there are some things to know to make the journey smoother…and less sweaty. 

Dr. Janet not only provides a clear definition of what menopause, perimenopause and post-menopause are but also break down what is happening in the body and provide specific markers you can use as a guide to help you inform yourself about where you are on the journey. Dr. Janet uses her expertise to offer guidance on treatments like hormone replacement therapy, demystifies the sometimes-inexplicable changes happening in the body, and clears up myths and confusion around proper supplementation to ease some of the uncomfortable symptoms that occur during each phase.

Lady, you already know where to go to get your level-up journal (Patreon), but there’s more on Patreon as well. Get behind-the-scenes dialogue and maybe even a few bloopers so you can see the real side of Terri and Dr. Dom. And, if you want to hear all of Dr. Janet’s gems without interruption, consider becoming a subscriber on Apple Podcasts for an ad-free listening experience. Lady, we want to hear from you! Holla at us in Patreon and let us know what stood out to you in this episode.

Quote of the Day: 
"You're not superwoman. Stop powering through."
– Dr. Janet Williams

Goal Map Like a Pro Workbook
Cultivating H.E.R. Space Sanctuary

Where to find Dr. Janet Williams:
Website: Good Groove Coach
Book: Why Don't I Like Sex Anymore?: The Grown Woman’s Guide to Getting Your Groove Back and Claiming Your Truth
Instagram: @goodgrooveco
Facebook: Good Groove Company

Resources:
Dr. Dom’s Therapy Practice
Branding with Terri
Melanin and Mental Health
Therapy for Black Girls 
Psychology Today
Therapy for QPOC

Where to find us:
Twitter: @HERspacepodcast
Instagram: @herspacepodcast
Facebook: @herspacepodcast
Website: cultivatingherspace.com

S27E13: Why Black Women Need to Talk about Perimenopause with Dr. Janet Williams

Nature Walking Meditation

Nicolette Nierras is the founder of Nic Nierras Wholistic Lifestyle, a coaching platform dedicated to helping individuals achieve balance, success, and inner peace through holistic methods. Nic is also the host of the You're Worthless Podcast, where she invites listeners on an introspective journey of self-worth challenging societal norms, and inspiring transformation. Her mission is to empower individuals to break free from limiting beliefs, emotional obstacles, and unfulfilling careers to create lives of purpose and abundance. Learn more about Nic at  Contact Julie for coaching at

Episode #353 - You are Worthy and Enough with Nicolette Nierras

Hey lady! Do you ever want to take a Jet2Holiday somewhere far, far away from here? Look around, everyday there is a new reason to want to leave the United States and start fresh somewhere else. That’s why Terri and Dr. Dom welcomed Roshida Dowe and Stephanie Perry, co-founders of the ExodUS Summit, an annual virtual summit aimed at helping Black  women clear barriers and blocks to living their best lives abroad.

Roshida and Stephanie dive right in and address some of the most pressing issues that Black women face when they consider a major life shift. Can I afford it? Where will I find the services and care I am accustomed to? Is it safe? They offer their unique perspective on how living abroad can actually be life-changing in all of the right ways. Don’t believe us? Check out their radiance on Patreon. They are glowing with peace and positivity and want you to find some of your own!

Maybe a huge move isn’t in the cards for you just yet. Have you considered taking a sabbatical from work to recalibrate and reassess how you want to build this one big, beautiful life of yours? Stephanie and Roshida offer sage wisdom on why being real about your capacity can help you stave off burnout and open up new pathways to self-exploration and self-fulfillment.

How?

Join them at the upcoming ExodUS Summit being held October 10 – 13, 2025. Use this link to secure your seat at the Summit! Holla at us on Instagram lady. If you are thinking about a move, where are you headed to?

Quote of the Day: 
"Money shouldn't be the reason you stay." 
– Roshida Dowe and Stephanie Perry

Goal Map Like a Pro Workbook
Cultivating H.E.R. Space Sanctuary

Where to find ExodUS Summit:
Website: ExodUS Summit 2025
Twitter/X: @exodussummit 
Instagram: @exodussummit
Instagram: @shidad
Instagram: @vaycarious
YouTube: @StephaniePerry

Resources:
Dr. Dom’s Therapy Practice
Branding with Terri
Melanin and Mental Health
Therapy for Black Girls 
Psychology Today
Therapy for QPOC

Where to find us:
Twitter: @HERspacepodcast
Instagram: @herspacepodcast
Facebook: @herspacepodcast
Website: cultivatingherspace.com

S28E1: ExPat Life: How to Live Your Dream Life Abroad with Roshida Dowe & Stephanie Perry

Or having enough of yourself to channel toward that which you are gifted to bring into this world. This is for those cultivating a creative dream who are struggling to get into creative flow. This episode has tools for jumpstarting a sense of inner drive that comes from knowing oneself. 
Where you might be right now: energetically “occupied.” Relationships take up a lot of time and remove our mental ability to think autonomously. As do jobs. In general, if we are unable to access flow it’s a sign we are spiritually taxed. Sometimes that is because life has made you neglect that part of yourself. Sometimes your creative muscles are just out of use. And other times it’s because someone hurt you and it has given you performance anxiety.  
Protect your energy - it is precious, the most finite resource you have. To access that place of flow and drive, we need safety and private psychic space. What I will go into in this episode is how to start to build up a routine and get moving toward your creative goal.
Sponsors:
Chewy:⁠ chewy.com/podhelpmebeme⁠ to save $20 on your first order with free shipping 
Indeed: ⁠Indeed.com/HELPMEBEME⁠ for a $75 sponsored job credit
⁠Headspace: Headspace.com/HELPMEBEME60⁠ to unlock all of Headspace FREE for 60 days


Ep 260: Cultivating a Dream - Reclaiming a lost self

S28E2: PART 2- The Power of Vulnerability: What Happens When We Finally Let Ourselves Be Seen

On staying true to the practices of yoga by living a life of conscious care and respect.  (0:00) — Ignite Your Yoga: Introduction and Book Overview (4:26) — Cultural Appropriation and Service in Yoga (4:47) — Living the Yoga: Practical Applications (6:31) — Cultural Appropriation and Respect in Yoga Practice (15:03) — Inner Decolonization and Self-Care in Yoga (15:14) — The Four Stages of Sadhana (35:32) — Practical Tools for Inner Decolonization (40:53) — Reparations and Decolonizing Yoga Practices (42:42) — Resistance and Trust in Yoga Practice (47:55) — Final Reflections and Gratitude  Susanna Barkataki is a yoga teacher, bestselling author, viral TEDx speaker, and currently pursuing her PhD in yoga philosophy. She is the founder of Ignite Institute and Yoke Yoga. Susanna's new book, , is a resource for teachers and practitioners alike, replete with prompts, practices, reminders, and respect.

Episode 227: Susanna Barkataki

Hey lady, this week, Dr. Dom and Terri delve into a topic that affects a third of Black women in the United States – divorce. While the process of divorce can often be painful, tedious, and costly it does not always mean that getting divorced is a bad thing. In fact, it can be one of the most liberating, self-actualizing events to occur in a woman’s life.

Terri offers her perspective as a recent divorcee and offers actionable tips to help you think through what life can be like post nuptials. And, Dr. Dom offers her perspective as a licensed clinical psychologist who works closely with women to process their lives pre- and post-divorce so that they can write beautiful new chapters in their full life stories.

Together, they provide a framework where women facing divorce, recovering from divorce, or embarking on new horizons as a whole, single woman can all walk forward with their head’s high and excited about their lives.

Tune in for a grounded conversation about the highs and the lows of divorce and give yourself grace for wherever you are on the path.

Quote of the Day: 
“Divorce is not a failure: Redefine failure and success for yourself and what you truly believe about life. Not what society tells us. There are many married people who are quietly miserable; is this success?” 
– Carol Madden 

Goal Mapping Starter Guide
Cultivating H.E.R. Space Sanctuary

Resources:
Dr. Dom’s Therapy Practice
Branding with Terri
Melanin and Mental Health
Therapy for Black Girls 
Psychology Today
Therapy for QPOC

Where to find us:
Twitter: @HERspacepodcast
Instagram: @herspacepodcast
Facebook: @herspacepodcast
Website: cultivatingherspace.com


S28E4: Life After Divorce: Rediscovering Yourself & Finding Independence

Our thoughts are real, but not always true. This episode invites listeners to look beyond the stories the mind creates and find freedom from worry, stress, and self-doubt. Through mindfulness and gentle awareness, it offers a path to calm and clarity in uncertain moments. Listeners are encouraged to trust that every thought can be met with curiosity and compassion, opening the way to inner peace, resilience, and a deeper sense of hope for what is possible. Poem: Our Thoughts Are Real, But Not Always True Our thoughts rise like waves on an endless sea, shaping the shore of who we think we are. They rush in, fierce and convincing, pulling us into stories of what might break, what might never come, what might already be lost. They feel real because they are. They move through the body, tighten the chest, quicken the breath, stir the storm. But truth lives somewhere quieter. It waits beneath the noise, in the still water that holds every wave. It asks nothing but a pause, a single breath, a question whispered to the mind: Is this thought true? The unknown is not our enemy. It is the open sky that can let every cloud of thought drift by. Calm is not something we find, but something we remember. In the space between belief and truth, there is peace. There is possibility. And there we can be, the sky, not the storm. You can also follow me on&nbsp;, , , , and . If you are interested in my work, please check out my books,&nbsp; (including a new audiobook),&nbsp; and my new Audiobook,&nbsp;  Also you can check out my new  or my new digital  Above all, my heartfelt hope is that this podcast has supported your journey of personal growth, helped shift your mindset, reduce stress, built emotional resilience, and brought you less suffering and more joy, clarity, and peace.   &nbsp;

Just Because A Thought Is Real Doesn't Mean It's True

In a single moment your life can change!  “Moments with Marianne” is a transformative hour that covers an endless array of topics with the ‘best of the best.’ Her guest are leaders in their fields, ranging from inspirational authors, top industry leaders, business and spiritual entrepreneurs.  Each guest is gifted, and a true visionary!  A recognized leader in her own work, and while teaching others to develop, refocus, and grow; Marianne will bring the best guest, and sometimes a special surprise.  Don’t miss this – you never know just which ‘moment’ will change your life forever.

Allison Carmen, Self-help author and Life coach, presents different techniques in this 10 minute podcast to reduce your stress, worry and anxiety. It's amazing how much you can get done in 10 minutes!

In a world where black women are often underrepresented and misunderstood, we need more safe spaces to just… be. Every Friday, join Dr. Dominique Broussard, a college professor and psychologist, and Terri Lomax, a techie and motivational speaker, as they initiate authentic conversations on everything from fibroids to fake friends.

If you’re a black woman or woman of color looking for an extra dose of inspiration on the go, pull up a seat and join us on the H.E.R. (Healing, Empowerment, Resilience) Space podcast. Episodes are published every Friday on iTunes, Google Play, Stitcher, and Soundcloud.

We can’t wait to meet you, sis!

Bestselling Author, Artist, Poet, Podcast Host.

Help Me Be Me is an emotional toolkit for creating positive change in yourself. I like to think of it as self-help for people who hate self-help. I'm Sarah May, coach/mom/all-around happy person, and these are the tools that work for me in my life. For all of my offerings you can check out YayWithMe.com What I share is my personal opinion. It's not a diagnosis for treatment or a substitute for professional help. If you're suffering, please reach out to your local emergency services or call 9-1-1. Music theme created by www.BookerHillMusic.com

Julie Cappel DVM, CCFP, is a veterinarian and an experienced life coach who helps professionals reach their goals and improve their lives.

New tracks tagged #self-help