This guided meditation invites you to come home to yourself, offering a quiet space to ground your energy when life feels overwhelming.

• Taking time for yourself doesn't require anything fancy—just a few minutes and willingness to be present
• Guided breathing exercise helps anchor you to the present moment
• Letting thoughts pass like clouds while returning focus to your breath
• Permission to hit pause anytime without needing anyone's approval
• The simple act of returning to yourself is returning to your power

Check out our episode titled "Letting Go Finding Inner Peace" which pairs beautifully with today's meditation.

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We’ve been sold a version of self-care that looks good on Instagram—but often leaves us feeling even more burnt out.

In this episode, I’m breaking down what self-care really means, what it absolutely isn’t, and why so many of us confuse survival mode with restoration. Spoiler alert: if your “self-care” still leaves you exhausted, it’s not care—it’s another performance.

We’ll unpack:

• Why self-care is rooted in feminine energy, not hustle
• How to stop using bubble baths to bandage burnout
• The subtle difference between self-preservation and self-nourishment
• And 4 ways to bring intentional, honest self-care into your everyday life

This isn’t about perfection—it’s about presence.
Because when you learn to care for yourself from a place of wholeness (not pressure), everything shifts.

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In this heartfelt follow-up to one of my most listened-to episodes, we go deeper—because letting go is just the beginning.

Today, we’re unpacking the power of presence, the weight of unspoken expectations, and the courage it takes to ask for help and actually receive it. If you’ve ever questioned your worth when you're not busy, productive, or the “strong one” for everyone else… this episode is for you.

You’ll hear truths about:

• The guilt we carry after asking for help
• Why rest feels like rebellion in a hustle culture
• How to trust your impact even when no one says “thank you”
• And how you’ve been seen and valued in ways you never realized

You were never invisible—you were just growing in the quiet.

✍🏾 Show Notes:

In this episode, we explore:

• [02:40] The pause after letting go—and why it’s necessary
• [07:05] The truth about asking for help and the shame we hide
• [12:25] Why rest still feels like failure and how to shift that narrative
• [17:45] What quiet impact really looks like in real life
• [21:30] How to rewrite your relationship with self-worth, support, and silence

✨ Reflection Questions:

1. Where in your life are you still afraid to ask for help?
2. What does rest look like for you—and what beliefs are tied to it?
3. Can you name one moment when your presence made a difference, even if it went unacknowledged?

💬 Let’s Stay Connected:
DM me your favorite takeaway from this episode @makitasmith_ on Instagram
Or share the episode and tag me—because your quiet impact might be someone else’s breakthrough.

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🫖 Want a weekly reminder of your worth and some bold tea for your soul?
Sign up for the Tuesday Tea Newsletter at beautifullyunbalanced.com

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In this episode of Thym 4 Tea with Mikita, we’re unpacking what happens when we stop labeling ourselves as "overwhelmed," "anxious," or "depressed"—and start getting real about what we’re actually feeling. Mikita shares how storytelling, emotional vocabulary, and tiny daily actions create space for healing, connection, and growth. With vulnerability and warmth, she walks us through her own journey of anxiety, imposter syndrome, and rediscovery, proving that wellness isn’t a one-size-fits-all path—it’s personal, portable, and rooted in truth.

💡 Show Notes:

• 🎧 Why the labels we use (like “stressed” or “burnt out”) might be holding us back
• 📚 A powerful quote by Brené Brown and what it really means for healing
• 📊 Shocking wellness stats (6.8 trillion market!)—and why that doesn't mean we're okay
• 🧠 Why emotional vocabulary is the missing link in most wellness advice
• ✨ Mikita’s personal story of anxiety, breathwork, and discovering the root emotion
• 🛠️ Actionable tips for claiming micro-moments for self-care
• 🧘🏽‍♀️ Simple practices you can start today: Box breathing, journaling, naming emotions
• 💬 The real impact of saying, “I feel stretched thin” instead of just “I’m overwhelmed”
• 🙌 A community call to try one small practice this week—DM me on IG @mikitasmith_

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In this inspiring episode, host Makita welcomes Dr. Jan Schwartz, an award-winning author, speaker, and expert in criminology, forensic behavior science, and homeland security. Dr. Schwartz shares her journey from growing up in a Chicago suburb, surrounded by organized crime and strong community leadership, to becoming a beacon of resilience and hope. She discusses the profound impact of her loving elementary school teachers, who instilled in her a deep sense of care and leadership, and how these experiences shaped her work in white-collar and organized crime investigations. Dr. Schwartz introduces her concept of "authentic intelligence," a blend of mental, emotional, and spiritual gifts that can empower individuals and communities. She also reflects on her best-selling book, Last Summer with Oscar, and her upcoming release, which explores how to harness these gifts to create a meaningful life. With stories of courage, trust, and humility, this episode is a heartfelt exploration of resilience and the power of authentic connection.

• Key Topics Discussed:
  • Dr. Schwartz’s childhood in a Chicago suburb, influenced by organized crime and strong community leadership.
  • The transformative role of her elementary school teachers in fostering resilience and leadership.
  • Her concept of "authentic intelligence" and its role in personal and communal growth.
  • Insights from her book Last Summer with Oscar and her upcoming release on mental, emotional, and spiritual gifts.
  • A powerful story of standing firm during an interrogation by a Fortune 500 chairman and his mafioso associates.
• Books Mentioned:
  • Last Summer with Oscar: A moving story of love, courage, and a dog’s journey with cancer.
  • Upcoming release: Authentic Intelligence: How to Use Your Mental, Emotional, and Spiritual Gifts to Create the Life and World You Want.
• Key Takeaway: Dr. Schwartz emphasizes the importance of humility, trust, and feeding our mental, emotional, and spiritual intelligence to live resilient, authentic lives.

Sign up for the Tuesday Tea Newsletter today at BeautifullyUnbalanced.com and elevate your goals to the next level.

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Life don’t always go as planned, and that’s alright. I’m sharin’ 3 powerful ways to blaze a new trail, no matter if you’re 25 or 75. We’re talkin’ dreamin’ out loud, trustin’ the process, and believin’ you can do the impossible. From my Virginia roots to the urban grind, I’m bringin’ stories and real talk to inspire you to find your joy.

Timestamps

• [00:00] Intro: Thank y’all for sharin’ your time and space!
• [01:15] Story Time: A friend from back home who pivoted at 55 to chase her culinary dreams.
• [03:30] Topic Intro: 3 Ways to Blaze a New Trail: Smash Limits & Spark Joy + Affirmation: “I am capable of creating a life that sparks joy, no matter my age or circumstances.”
• [05:00] Way #1: Dream Out Loud with Zero Limits – How to let go of “can’t” and imagine big.
• [09:45] Way #2: Trust the Messy Process – Why pivotin’ ain’t linear and how to keep goin’.
• [14:20] Way #3: Own Your Power to Do the Impossible – Believin’ you’re never too old to start.
• [18:50] Emotional Side of Pivotin’ – Givin’ yourself grace and celebratin’ small wins.
• [22:00] Key Takeaways: 3 points to remember.
• [23:30] Call to Action: Take one step toward your pivot this week.
• [24:00] Outro: Leave a review, tune in next time, and “That’s all the tea I got to spill today. Until next time, namaste.”

Key Takeaways

1. Dream without limits. Let go of “can’t” and imagine a life that excites you.
2. Trust the process. Pivots are messy, but every step forward counts.
3. Own your power. You’re never too old or inexperienced to chase what sparks joy.

Affirmation
“I am capable of creating a life that sparks joy, no matter my age or circumstances.” Say it, feel it, live it.

Call to Action
This week, do one thing to blaze your trail. Write down a big dream, take a small step like signin’ up for a class, or talk to somebody who inspires you. You got this, fam!

Resources

• Book: The Alchemist by Paulo Coelho – Quoted in the episode for that “universe conspires” vibe.
• Journal Prompt: What’s one dream you’ve been holdin’ back? Write it down, no limits.

Connect with Us

• Leave a review on HERE to help more folks find the show.
• Follow us on @mikitasmith_ for behind-the-scenes and inspo.
• Got a pivot story? DM us or email @ thym4teamikita@gmail.com —we might shout you out!

That’s all the tea I got for now. Until next time, namaste. 🌻

#SparkJoy #SmashLimits #KeepIt100

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In this heartfelt episode, Mikita welcomes Lori Pappas, a woman who turned trauma into triumph and societal “supposed tos” into a life of her design. Lori shares her journey—from a childhood marked by religious trauma to building a successful business and selling it at 49, and moving to Ethiopia at 57 to empower marginalized communities. Through candid reflections, she reveals how she broke free from the “good girl” mold, healed from PTSD and found purpose in helping others discover their inner peace and wisdom. This conversation is a powerful reminder that it’s never too late to rewrite the rules and live authentically.

Key Takeaways:

1. The “Good Girl” Trap Silences Us: Lori unpacks how being a “good girl” often means compliance and losing your voice—something she rejected early on, despite the cost.
2. Trauma Can Be a Catalyst: Her protective shell from childhood trauma helped her succeed in a man’s world, but it also kept her emotionally distant until she faced it head-on in her 50s.
3. Healing Unlocks Purpose: Confronting PTSD after her son’s accident set Lori on a path to self-awareness, leading her to a second career empowering women in Ethiopia.
4. Step Out of Your Comfort Zone: Moving to a new continent at 57 taught Lori the richness of different perspectives—and the complexity of creating change without imposing your lens.
5. Embrace Your Wise Woman Within: Lori’s message is clear—self-awareness, reflection, and shedding baggage allow every woman to tap into her inherent wisdom and live with intention.
6. Life Happens Now: Waiting for permission keeps you small; breaking the rules and betting on yourself is how you claim the life you want.

Resources Mentioned:

• Lori’s Website: loripappas.com
• Book: The Magic of Yes: Embrace the Wise Woman Within
• Newsletter: Sticky Thoughts
• Facebook Group: The Wise Woman’s Sisterhood
• Connect with Mikita: Slide into her Instagram DMs to share your thoughts!

Call to Action:

Subscribe, rate, and review the pod

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Join me Mikita as I spill tea on MY journey to running MY first 5K—a ride full of surprising lessons about mental strength. This isn’t just about crossing a finish line; it’s about the courage to start, the power of sticking it out, and the seeds we plant when we challenge ourselves. From battling ice cream cravings to pushing past self-doubt, I share how a simple race became a mirror for resilience and growth. Sip along as I invite you to ask: What’s next for me? Expect humor, heart, and a nudge to claim your own strength—whatever that looks like for you.

Key Takeaways

1. Mental Fitness Trumps All: The 5K taught Mikita that pushing through doubt and discomfort builds a stronger mind, not just a stronger body—resilience is the real win.
2. Start Where You Are: You don’t need to be ready or perfect; willingness to begin plants the seed for growth, even if it’s imperfect.
3. Challenges Breed Growth: Science shows tackling goals, big or small, boosts confidence and purpose—every step rewires your brain for strength.
4. It’s Not About the Outcome: The power lies in choosing to start and sticking with it, not in winning or being the best.
5. Find Your Own Race: Whether it’s running, painting, or organizing a closet, the magic happens when you stretch yourself beyond your comfort zone.
6. You Are Enough Now: No perfect moment is coming—claim your strength today and take that first step toward what’s next.

My Workout Favs: What Got Me Through

Even a messy 5K needs some fuel and flair. Here’s what I’m loving:

• Pre-workout: Rize Sour Apple – That tangy kick wakes me up when I’d rather nap.
• Shoes: Hoka – Like clouds for my feet—saved me when the pavement got mean.
• Post-Run: Smoothie Protein Rize Marshmallow – Creamy, dreamy recovery in a glass. Tastes like a treat, not a chore!

These goodies kept me moving

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