What to Expect:
This week, we’re tackling holiday stress with tips on setting boundaries, managing family dynamics, and carving out moments of peace. Let’s make this season joyful and calm—on your terms.

A Thought to Carry Into the Season:
"Boundaries create space for peace and connection, not conflict. You have the right to prioritize your well-being."

My Favorite Things This Week:

• Self-Care Moment: Journaling by candlelight—it’s been a simple but grounding ritual.
• Show of the Week: Abbott Elementary—a hilarious reminder to find joy in small moments.
• Tea of the Week: Puff & Sip blend from Sip Teashop—it’s a new discovery, and I’m obsessed!
• 
  

Let’s Keep the Conversation Going:
How are you protecting your peace this holiday season? Share with me on Instagram @brownheartwellness. Don’t forget to subscribe for next week’s episode on year-end reflection and self-care!

Wishing you moments of calm and joy!

Hey y’all, welcome back to the Brown Heart Podcast! We’re right in the thick of year-end planning season, and I know it can bring a mix of excitement and pressure. If you’re feeling that familiar pull of everything needs to be perfect, trust me, you’re not alone. Today’s episode is all about shifting away from that stress-filled mindset and embracing a different approach.

Instead of letting the pressure get to us, we’re diving into how to lead with purpose, compassion, and flexibility. I’m sharing what’s helped me get through this time of year without losing my sanity—like setting clear boundaries (because who else feels like their calendar is a chaotic mess?), detaching from outcomes we can’t control, and reconnecting with our big ‘why’. Taking time to reflect on your purpose can make this whole process feel lighter and more focused.

• Letting Go of Perfection: Spoiler alert—perfection is overrated. We’re leaving it behind to focus on progress, not perfection.

• Intentional Delegation: You can’t do it all, and that’s okay. Let’s talk about empowering your team and giving them space to shine.

• Space for Reflection: Creating moments for collective reflection can provide insights that shape intentional, aligned goals for 2025.

• Detaching from Uncontrollable Outcomes: It’s time to release the stress of things outside our control and focus on where we can make real impact.

I’ll also share a reflective question I ask myself every year: What was the hope and purpose that brought me into this role? It’s a powerful way to reconnect with what truly matters as we close out the year.

To wrap things up, we’re taking a mindful moment together. Take a deep breath with me and let go of any tension tied to the things you can’t control. Let’s create space for clarity and step into the new year feeling grounded and connected to our purpose.

This past week was a rollercoaster (post-election stress anyone?), so here are a few things that brought me a little joy:

• Self-Care Item of the Week: My new patio water fountain. There’s something so calming about listening to the water flow while I sit outside.
• Show of the Week: Abbott Elementary had me laughing all week. It’s the perfect comfort show for my nervous system.
• Tea of the Week: I tried the Puff & Sip blend from the Sip Teashop (found them on TikTok!). Even though I’m not puffing it, the flavor was so soothing and just what I needed.

Let’s keep this conversation going over on Instagram (@brownheartwellness). Be sure to subscribe so you don’t miss next week’s episode where we’ll be tackling holiday stress and setting boundaries to protect our peace. Remember, you have the right to prioritize your well-being, and I’m here cheering you on.

See you next week, and if you loved today’s chat, share it with a friend who could use a little encouragement as they plan for the new year!

In this Election Day episode, Samantha explores the power of using your voice, from voting to setting boundaries with family and colleagues. Whether in tough conversations or protecting your peace, find out how to show up with courage, especially when it’s uncomfortable.

Brown Heart Affirmation: "Today, I honor the power of my voice. I make choices that align with my values, knowing that my voice holds power, even in the smallest actions."

Key Topics:

• Embracing Your Voice on Election Day – A reminder to vote and how expressing yourself shapes both life and community.

• Managing Workplace Tensions – Ways to stay grounded when values clash.

• Navigating Family Dynamics – Balancing self-respect with familial love, especially in tense moments.

Actionable Tips:

1. Set Boundaries for Political Discussions – Know which topics are worth engaging in.

2. Prepare for Tough Conversations – Outline your main points to stay focused.

3. Breathe and Pause – Use the space between reaction and response to center yourself.

4. Lean on Safe Spaces – Seek out supportive environments to build resilience.

Brown Heart Mindful Moment: Close your eyes, take a deep breath, and think of a moment where you stayed silent. Visualize speaking up confidently and let your voice grow stronger in your mind.

Next Episode: Join us next week to explore how to balance year-end planning with self-care as we prepare for 2025. Subscribe and share if today’s episode resonates—let’s keep building courage, together.

✨ Weekly Favorites Round-Up! ✨
I thought it’d be fun to start sharing some of the things that stood out for me each week! Here’s what made the list:

👓 Most Complimented: My go-to glasses—these Azalea Tortoiseshell frames from Zenni! Always a conversation starter!
📺 Show of the Week: The Martha Stewart Documentary on Netflix. It’s so inspiring to see the journey of a female mogul—it had me captivated!
🍵 Most Drank Tea: Magic Hour Teas are still my favorite, but I’d love to support a Black-owned tea brand. Any recommendations?

Disclaimer: This post may contain affiliate links, which means I may earn a small commission if you make a purchase through these links at no additional cost to you. Thank you for supporting the Brown Heart Podcast!

In this episode of the Brown Heart Podcast, Samantha Edu explores the journey of reclaiming your voice, particularly as a Black woman in corporate spaces. She shares a personal journal entry that marked a turning point in her journey and dives into the challenges of self-censorship, the weight of systemic pressures, and how finding your voice is key to personal and professional growth.

Brown Heart Affirmation:
"Today, I honor my voice. I recognize the systems that have silenced it and the courage it takes to reclaim it. I speak with clarity, confidence, and compassion, knowing that my voice is my power."

Key Takeaways:

• Self-censorship often stems from internalized pressures within systems of oppression.
• Reclaiming your voice is a process that starts with small, intentional steps.
• Using your voice isn't just about being heard in corporate settings—it's about leading yourself in all aspects of life.

Actionable Steps:

• Write it Down: Journal about something you’ve been afraid to say.
• Find Brave Spaces: Surround yourself with people and environments where you feel safe to express your voice.
• Take Small Steps: Practice using your voice in small, everyday moments.

Listen Now:
Take a moment to connect with your voice and discover how you can start using it more boldly, both at work and in your personal life. Tune in now to learn how to take the first steps toward reclaiming your authentic expression.

Call to Action:
Challenge yourself this week: find one moment to speak up and reclaim your voice. If today’s episode resonated with you, share it with a friend and subscribe for more empowering episodes.

If you would like more information on The GreatBIG Life Academy check out her website and the new Youtube channel!

Hey y’all! This week’s episode is super special because it’s my birthday week 🎉 and we’re talking all about self-celebration. I’m sharing the story of my very first solo trip to Toronto at 39, and how it completely shifted the way I view celebrating myself. Instead of waiting for validation from the world, I learned to claim my own joy and take pride in my journey—big wins and small. In this episode, we’ll dive into how celebrating yourself can fuel your self-love, confidence, and leadership, and why it's so important to honor every part of your journey. Brown Heart Affirmation: "Today, I celebrate myself. I honor my growth, the journey, and the joy I create in my life. I am worthy of every win." Key Takeaways: • Self-celebration is one of the most powerful ways to practice self-love. It builds confidence and mental clarity, helping you recognize your worth. • My solo trip to Toronto was a game-changer for me. It taught me to stop waiting for others to validate my journey and instead celebrate myself—both personally and in leadership. • When we celebrate others, especially as leaders, we create spaces where people feel seen, valued, and brave enough to show up as their true selves. Actionable Tips: • Positive Affirmations: Start your day with affirmations like, “I am worthy of every win,” or “I honor my journey.” These little mantras remind you to celebrate even the smallest victories. • Set the Standard for Self-Celebration: It might feel strange at first, but celebrating yourself teaches others how you want to be honored. You’re setting the tone for how you deserve to be treated. • Pause and Acknowledge Wins: Anytime you accomplish something, no matter how small, take a moment to pause, breathe, and say, “I’m proud of you.” It shifts your mindset and reminds you that your efforts matter. Brown Heart Moment (Mindful Moment): Let’s take a moment to reflect on something you accomplished this week. It could be anything—a new habit you started, an act of kindness, or just getting through a tough day. Breathe into that moment and allow yourself to feel proud. You did that. You are worthy of that joy. Call to Action: This week, I challenge you to celebrate at least one win—big or small. Take a pause, reflect, and say “I’m proud of you.” It’s in these small moments of self-love that we start to see our true worth. 💖 If today’s episode spoke to you, please subscribe, share it with someone who could use a little more joy in their life, and celebrate yourself today! 🎉 📩 Want more tips and inspiration? Subscribe to my Substack:https://substack.com/brownheartwellness Grab your tea and listen in! Check out https://magichour.sjv.io/3e63GA for some of my favorite teas!

Ever find yourself looking for a pause button... Mindfulness Can Be Your Secret Weapon.

In today's fast-paced world, finding a moment to pause feels like a luxury—but it doesn’t have to be. In this episode, we explore the power of mindfulness and how small, intentional moments throughout your day can help you reduce stress, boost your mental clarity, and become a more effective leader.

• Mindful leadership: Why mindfulness isn’t just for the yoga mat—it’s a powerful tool for staying grounded in everyday life.
• Breathing techniques: A simple 4-second breath that will calm your nerves and help you respond thoughtfully in stressful situations.
• Impatience decoded: How to recognize and manage impatience with mindfulness, both at home and in the workplace.
• Practical tips: Learn how to start your own mindful morning routine and create space for reflection in your day.

Samantha shares how she transformed her hectic mornings into mindful moments, starting with a simple note on her mirror. Hear how slowing down her daily routine prepared her for the challenges of the day and improved her ability to lead with intention.

"Mindfulness isn’t about perfection. It’s about presence."

Here’s how you can bring mindfulness into your life today:

1. Mindful Breathing: Before any meeting or tough conversation, take a deep breath in for 4 seconds, hold for 4, and exhale for 4. You’ll feel more calm and centered.
2. Pause Before You Speak: Give yourself a moment of silence before responding. It creates space for clarity.
3. Gratitude Practice: At the end of the day, reflect on something you’re grateful for. This will shift your mindset from stress to gratitude.

Ready to incorporate mindfulness into your daily routine?

Hit play to unlock strategies you can use right now to shift your perspective and lead with calm confidence.

📩 Subscribe to my Substack for more mindfulness tips and exclusive content: Brown Heart Wellness

If today’s episode resonated with you, make sure to share it with someone who could use more mindfulness in their life, subscribe, and leave a review. Next week, we’ll be celebrating self-love and joy—it’s my birthday week, so you won’t want to miss it!

In this very first episode of the Brown Heart Wellness Podcast, Samantha welcomes you to a space where authenticity, healing, and empowerment are celebrated at every turn. Join us as we explore the story behind "Brown Heart"—a symbol of deep connection, compassion, and support between friends that grew into a movement for empowered living.

Samantha shares her vision for this podcast as a sanctuary for Black women to reconnect with their voices, embrace their true selves, and create their own safe spaces in the world. Expect to dive deep into meaningful conversations about self-awareness, leadership, and the profound connection between who we are and how we show up every day.

You’ll also learn how this podcast is an extension of the work done at Brown Heart Wellness, where therapy and coaching services are tailored to uplift and empower. And don't forget—this is a two-way street! Samantha will be taking your questions, offering heartfelt answers, and creating an open dialogue that helps us all grow together.

Ready to dive deeper into our community? Subscribe to the Brown Heart Wellness Substack for exclusive content, journal prompts, affirmations, and behind-the-scenes insights that will help you on your journey to self-discovery and healing. Click here to join us today!

Ready for more personalized support on your empowerment journey? Explore our coaching services tailored to help you unlock your full potential, lead with authenticity, and live a life aligned with your true self. Learn more and sign up here.

If you would like to add tea to your mindfulness moments add home check out Magic Hour Teas at https://magichour.sjv.io/3e63GA.

Intro/Outro Music Produced by: Sirenn

Join Samantha Edu on the Brown Heart Podcast, a space dedicated to embracing the power of storytelling, self-discovery, and living authentically. Each episode invites you into a conversation filled with mindful moments, heartfelt stories, and a touch of laughter, encouraging you to boldly live your truth. Grab your tea, take a deep breath, and dive into a journey that celebrates connection, compassion, and the beauty of being unapologetically you.

If you would like to add tea to your mindfulness moments add home check out Magic Hour Teas at https://magichour.sjv.io/3e63GA.

Intro/Outro Music Produced by: Sirenn