RISE AGAIN: Chapter One, Heartbreak (Past Reflection)

Heartbreak can drain your energy, cloud your thinking, and shrink your world. We offer a steadier way forward: small, repeatable habits that restore calm, rebuild confidence, and help you rise again with intention. Drawing from the Rise Again book and workbook, we walk through three practical pillars—embracing your strength, practicing mindfulness, and focusing on positivity—then translate them into daily routines that actually fit a busy life.

You’ll hear how short affirmations become anchors when paired with breath and body cues, why three minutes of guided mindfulness can reset an entire afternoon, and how to design a simple morning-to-evening rhythm that reduces decision fatigue. We dig into realistic tools for mental health support, from creating a safe space for reflection to connecting with local providers, and we explore the value of a “positive person” in your day. The workbook prompts—Dear past me, defining moments, lessons learned—turn reflection into action while honoring every part of your story.

If you’ve been asking how to stop ruminating and start healing, this conversation gives you the steps: thoughtful affirmations, mindful resets, and a compassionate daily plan. We close with a preview of chapter two on facing challenges and coping, plus options to grab the book and workbook for deeper guidance. Subscribe, share this episode with someone who could use a gentle reset, and leave a review to help more listeners find tools to rise again.

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Chapters

• 5:39 New Year, Series Overview
• 6:15 Chapter One Focus: Heartbreak
• 7:07 Three Pillars Of Healing
• 8:57 Mindfulness And Positivity Practices
• 10:36 Safety, Mental Health, And Support
• 11:53 Daily Recovery Routine Walkthrough
• 13:27 Workbook: Reflect And Release
• 15:06 Community Sharing And Resources
• 16:28 Looking Ahead To Chapter Two
• 17:15 Closing Gratitude And Encouragement

Transcript

Wondra : 2:50

Hello everyone and welcome back to the Motivational Feel podcast. I am your host, Wondra. I hope everyone is having a special day. Happy New Year. I am very excited to share my Rise Again book and workbook. So this series of the podcast, we're going to rebuild your strength, reclaiming your confidence and rising into the version of yourself you were meant to be. So let's dive in and fuel your rise. This is episode two. So this episode today, we're going to reflect on chapter one of my book Rise Again. And it is Heartbreak in Past Reflection. So I definitely want to give a shout out to my first-time listeners. And please let me know how you found the Motivational Fuel podcast. And you can fill out my quick listener survey. So with the podcast, I will be sharing a series of the episodes that's coming from my book and my workbook. Now you can get my book on the website, wondraspencer.com. It is an Amazon too. So with chapter one, navigating heartbreak, my three essential messages for healing is embracing your strength, practice mindfulness, and focus on positivity. So embracing your strength, we want to say our daily affirmations: I am strong, I will get through this difficult mindset, and this is some reminders of resilience. When you practice mindfulness, you can incorporate meditation, mindness, things such as reflection on your daily routine, inner peace and clarity, and you can find a really calm space so you can meditate each day with that mindset and really focusing on positivity. So shifting your thoughts from heartbreak to uplifting memories and moments of joy engages the positive experiences, you can foster hope and encourage a brighter perspective for your journey. So these are the messages from chapter one. Now, with this chapter, I really want you to really dive into it. Now you can have your workbook with you, but it is not a something that's required. But if you want to read the chapter and make sure that you're following along, so make sure that you are expressing your interest. For me, heartbreak is just something that really got to me. I wanted to make sure I take care of myself before taking care of others, focus on my mental health. Definitely the meditation helps. I do have a video on my YouTube page, it's just a quick three-minute video for meditation, like three minutes and three seconds. If you're a morning person, you can do it in the morning, give it afternoon or evening time. Really just make sure you take care of yourself. And when you dive into this book, just make sure your mental health, you're in a safe place, safe space, and you are okay. So, one thing that you want to do is read chapter one, really take care of your mental health if you need to take a break, learn how to rest and relax, really treating yourself with kindness, self-compassion. If needed, you can definitely connect with others on the chapter. I do have space in the book where you can write down your personal affirmation. The ones that I shared in my book, my story matters, I honor my journey, my emotions, I am worthy of peace and joy and love. I carry my strength within me when I feel broken. I choose to rise again. So this is really special so you can write your own affirmation inside of your book and really taking care of your mental spaces within yourself. Watch how you really speak to yourself, really taking care of your body language, your face, through expressions, your tone of voice. This is you, take care of you, make sure you prioritize yourself and your well-being. Definitely do that. And I do have it where if you need some help with your mental health, like your local health care providers that can help out, any on-site services, you can do these things remotely or in person. You really can really take care of yourself, and think about it as a routine. So, even your little small steps, your rhythms, think of it daily. You can get out the bed, get up, meditate, take a shower, look your best, say your affirmations to yourself, groom yourself, eat a light breakfast, plan for your lunch. You can talk to someone positive that really put a smile on your face will be awesome to do. So that would be your your positive person. Maybe plan your meals for that day, take a walk, you know, after you eat your food, shower again, meditate, powerful affirmation, and rest. Make sure you get your best. And this is just a really gentle guide to recovery. And then you can incorporate wake up with gratitude when you rise from your bed, again, meditation, shower, refreshing yourself, positive affirmation, looking your best. Really eat a great breakfast, plan your breakfast out, some healthy. If you want to eat some lunch, eat lunch, and really embrace that powerful person and planning out your meals. So make sure that you take care of yourself, and that's what u chapter one is really reflecting on in the actual book. Now, when you go to your workbook, your workbook really belongs to you, so it's just reflecting back on your chapter one. So, I do have how to use the workbook in here, a really small introduction. I want you to really honoring your journey, learning from your story, defining your moments, like what was some moments that changed you or challenged or taught you something very important, how you survived, some lesson learned, how have you grown, and some words that you need for yourself, really that comfort you, encourage you, or even give you some guidance, and you can write a dear past me message. You know, what are you letting go of? And that is when I'm ready to leave something behind and a final note for yourself. So that is the things inside of the workbook. Like I said, you can get them on my website, and remember to share this podcast really with others. Maybe like five others, you can tag me in it on social media now. In the next uh episode, we're going to be diving into chapter two of the workbook and the book. And I hope that you are tuning in and sharing messages with everyone. Again, you can purchase them on my website. You can go to Amazon.com. I do have some signed copies here if you want to purchase those, other items such as Excel spreadsheets and shirts and things that's for yourself. If anyone has like a birthday or anniversary coming up, really uh look into buying some things on my website and think places, things that you think of someone who needs to lift their spirits. This will be a great book for them to have a book and workbook, and I really really understand and I want to thank each and every one of you for supporting me because this means everything to me. So thank you for tuning in to the Motivational Fuel podcast. Remember, we're going to dive into chapter two of the workbook and the book. So with chapter two is facing challenges in coping. So once again, I'll go over chapter two and with the the workbook too. So if you have them both available, really take that time out to dive into it. But remember, when you give, you rise. When you rise, you inspire others to rise again. So keep feeling your growth, keep showing up for yourself, and I hope to have you in the next episode. So, thank you so much for listening to the Motivational Fuel podcast, and we will talk again next week. Thank you. Bye bye.