In this episode of The MumPoster Podcast, Dr Natasha Wallace is joined by Carolina Gonzalez, a mindfulness teacher and self-trust coach, for a grounding conversation about mindfulness in real life - especially for parents carrying a heavy mental and emotional load.

Together, they explore what mindfulness actually looks like outside of meditation cushions and quiet rooms, and how small, intentional pauses can help regulate the nervous system, improve communication, and deepen connection with both ourselves and our children. Carolina shares simple, accessible grounding practices that can be woven into busy days without becoming another thing to "do right".

This episode also looks at the role of mindful listening, emotional regulation, and boundaries, and why self-compassion is a vital part of parenting and personal growth. It's a gentle reminder that meaningful change doesn't require huge shifts, just a willingness to slow down and notice what's happening within you.

🔑 Key Takeaways

• Mindfulness is about presence, not perfection

• Grounding techniques can help calm the nervous system in everyday moments

• Pausing before responding can transform communication

• Listening to understand fosters deeper connection

• Mindfulness can fit into busy lives without adding pressure

• Boundaries are a key part of self-care

• Self-compassion supports emotional regulation

• Small changes can create meaningful shifts in wellbeing

• Mindfulness helps reconnect us with ourselves

• Intentional pauses can strengthen relationships

💛 Free Support for Overwhelmed Working Mums
If life feels full and your nervous system rarely gets a break, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle — my supportive community for working mums who want to feel grounded, confident, and more like themselves again.

🌿 Connect with Dr Natasha Wallace
Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Carolina Gonzalez
Website: www.carolinagonzalezmindfulness.com

E-mail: carolina@carolinagonzalezmindfulness.com
Instagram: https://www.instagram.com/carolinagonzalez

🕒 Chapters

00:46 — Introduction to Mindfulness and Self-Trust
03:56 — What Mindfulness Really Is
06:54 — Grounding Techniques for Busy Lives
09:39 — Mindfulness in Parenting and Communication
12:45 — The Power of the Pause
15:52 — Communicating with Children Mindfully
18:53 — Mindfulness in Adult Relationships
21:49 — Boundaries and Self-Care
24:52 — Reconnecting with Yourself
27:31 — Final Reflections

In this episode of The MumPoster Podcast, Dr Natasha Wallace is joined by Emma Goff, a certified fertility awareness educator and miscarriage doula, for an eye-opening conversation about menstrual cycles, fertility awareness, and hormonal health.

Together, they explore why so many women grow up without truly understanding their cycles, how hormonal birth control can mask underlying issues rather than regulate them, and why cycle awareness is about far more than fertility alone. Emma shares her deep knowledge of how stress, lifestyle, nutrition, and life stages can impact menstrual health, and why learning to listen to your cycle is a powerful form of self-care.

This conversation also looks at the importance of open, honest communication with children about puberty and menstruation. Natasha and Emma discuss how early education can reduce shame, foster body trust, and help both girls and boys grow up with a healthier, more informed relationship to women's bodies.

This episode is a compassionate invitation to reconnect with your body, question what you've been taught about menstrual health, and feel empowered to make informed decisions - for yourself and the next generation.

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:

👉 The 12-Minute Reset Every Working Mum Needs

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

🌿 Connect with Dr. Natasha Wallace

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Emma Goff

Website: https://emmamma.com
Email: info@emmamma.com
Instagram: @cyclicaldoula

🔑 Key Takeaways

• Understanding your menstrual cycle is a vital part of overall health.

• Hormonal birth control may mask symptoms rather than regulate cycles.

• Stress can significantly disrupt menstrual cycles and hormonal balance.

• Education about cycles and puberty should start early with children.

• Open conversations about menstruation help reduce shame and stigma.

• Recognising cycle-related symptoms can support better health outcomes.

• Nutrition plays a key role in menstrual and hormonal health.

• Teaching boys about menstruation fosters empathy and understanding.

• Menstrual cycles change across different life stages.

• It's never too late to learn, reconnect, or educate yourself and others.

🕒 Podcast Chapters:

00:46 — Understanding Fertility Awareness and Cycle Tracking

03:47 — Navigating Menstrual Changes Through Life

06:48 — The Impact of Hormonal Birth Control

09:50 — Talking to Children About Menstruation

12:49 — Recognising Signs of Hormonal Imbalance

15:47 — The Effects of Stress on Menstrual Cycles

27:01 — Understanding Stress and Hormones

29:07 — The Menstrual Cycle and Conception

34:31 — Empowerment Through Knowledge of Cycles

37:51 — Communication and Relationships

40:37 — Changing the Narrative for Future Generations

41:20 — Puberty and Early Signs in Girls

In this episode Dr Natasha Wallace is joined by Liz Melville, an experienced business coach and breathwork coach, to explore how breathwork can support women who are overwhelmed, anxious, and carrying a heavy mental load. Liz shares why breathwork isn't "just breathe", how many of us breathe dysfunctionally without realising, and the simple shifts that can help regulate the nervous system in everyday life. Together, they discuss practical breath tools for stress, sleep, and decision-making, and why small, accessible practices can make a powerful difference, whether you're running a business, working a 9–5, or navigating family life.

• What breathwork actually is (and why it's not "just breathe")

• How breathing patterns affect the nervous system, stress, and wellbeing

• Simple breathing principles: nose breathing, belly breathing, and slowing the breath

• "Email apnea" and why everyday stress triggers fight-or-flight

• A practical breath tool for calming overwhelm in real time

• A helpful breathing technique for getting back to sleep after waking at night

• Why working with a trauma-informed breathwork practitioner matters

• How breathwork can build resilience and reduce the risk of burnout over time

• Liz's message to her younger self about judgement, bullying, and self-acceptance
  
  

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Liz Melville

Website: https://lizmelville.com
Email: liz@lizmelville.com
Instagram: https://instagram.com/the_lizmelville