What if meditation isn't about clearing your mind at all?

In this re-released episode of Roots of the Rise, Sarah Hope explores Heart-Based Meditation—a simple yet powerful practice that has transformed her life for more than a decade. Unlike many meditation techniques that focus on controlling thoughts, Heart-Based Meditation welcomes thoughts as part of the process and teaches a practical integration tool called Heart-Centering, helping you bring greater calm, clarity, and resilience into everyday life.

Sarah shares her personal journey with meditation, the benefits she has experienced through consistent practice, and why this method continues to be her "ride-or-die" tool after ten years of daily use. You'll learn how meditation can support stress reduction, emotional regulation, improved relationships, greater self-awareness, better sleep, and a more grounded response to life's challenges.

Whether you're completely new to meditation, have struggled to maintain a practice, or are looking for a meditation method that creates meaningful change beyond the cushion, this episode offers a refreshing perspective on what meditation can be and how it can help you become more peaceful, resilient, and heart-centered in everyday life.

Topics Covered:
• Heart-Based Meditation explained
• The role of Heart-Centering in daily life
• Common meditation misconceptions
• Managing stress and anxiety naturally
• Emotional resilience and self-regulation
• Meditation for beginners
• Consistency versus perfection in practice
• How meditation improves relationships and parenting
• Creating lasting inner peace

Learn Heart Based Meditation

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Do you struggle to accept compliments, ask for help, or fully enjoy the good things in your life? You may think gratitude is simply about focusing on what's going well—but true gratitude also requires us to receive.

In this special re-release, Sarah revisits two powerful episodes from the Roots of the Rise archive: Gratitude vs. Scarcityand The Power of Receiving Gratitude. Together, these conversations explore how scarcity thinking shapes our lives, why we often focus on what's missing, and how discomfort with receiving can prevent us from fully experiencing the support, appreciation, love, and abundance already present around us.

You'll learn:

• The difference between a scarcity mindset and a gratitude mindset
• Why gratitude is a skill that can be developed
• How difficulty receiving compliments, help, or appreciation may be limiting your wellbeing
• The connection between self-worth and receiving
• Practical ways to cultivate gratitude and allow yourself to take in the good

If you've ever found yourself minimizing compliments, turning down help, or feeling uncomfortable when others acknowledge your contributions, this episode is for you.

Because gratitude isn't only about noticing what's good. It's also about allowing yourself to receive it.

Topics discussed: gratitude, scarcity mindset, abundance, receiving help, self-worth, personal growth, emotional wellbeing, mindfulness, self-awareness, gratitude practice, receiving compliments, emotional health, intentional living.

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Should you journal? What if you don't know what to write about? And does journaling really improve mental health?

In this re-released episode of Roots of the Rise, Sarah Hope explores several powerful journaling methods and how each can support self-awareness, emotional healing, stress reduction, and personal growth. Whether you're brand new to journaling or looking to deepen an existing practice, you'll discover simple approaches that make journaling feel accessible and meaningful.

Sarah discusses:

• Line-a-day journaling for capturing memories and tracking growth over time
• Morning pages for mental clarity, intention-setting, and reducing overwhelm
• Integration journaling to process retreats, healing work, difficult conversations, and major life experiences
• Stream-of-consciousness writing for breaking through mental blocks and accessing deeper insight
• The research-backed expressive writing protocol shown to improve both mental and physical health

You'll also learn why journaling doesn't have to be perfect, why typing can be just as effective as handwriting, and how to avoid the common trap of "pretty journals" that never get used.

If you've ever wondered how to start a journaling practice, what type of journal is right for you, or whether journaling is actually worth the effort, this episode offers practical guidance and encouragement to help you begin.

Because journaling isn't necessarily about keeping a record of your life. It's about creating a conversation with yourself.

Companion journaling prompts and resources available for Patreon members

Resources:

Line a Day Journal

Huberman: A Science-Supported Journaling Protocol to Improve Mental & Physical Health

Related Episodes:

Episode 53 - Know Who You Are: The Foundation of Authentic Living

Episode 54 - Why Loving Who You've Been Can Change Everything

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com