Unlock Your Potential with Karen Bartholomew's Pause Method

Are you feeling stuck, burnt out, or like you're living life on autopilot? In this powerful episode, transformational coach Karen Bartholomew shares her signature Pause Method framework for helping women break free from limiting beliefs and step into their full potential.

Discover how to:

• Recognize when you're triggered and use it as an opportunity for growth
• Uncover the root stories and messages holding you back
• Choose a new truth and embody it daily
• Build a supportive community on your own terms
• Give yourself permission to rest and recharge without guilt

If you're ready to trade hustle for intention, fear for clarity, and old stories for empowered truth, this episode is a must-listen. Karen's no-nonsense approach and real-world wisdom will leave you inspired to reclaim your vitality and start designing the life you truly desire.

Karen also shares details on her upcoming retreats, group coaching programs, and the free Sanctum Community where you can connect with like-minded women and access bonus teachings and live coaching.

Mentioned in this episode:

• Karen's Website: https://karenbartholomew.com
• The Pause Method Free Webinar
• 1:1 and Group Coaching with Karen
• Sanctum Online Community

Karen Bartholomew is the founder of the Pause Method, a transformational coaching approach that helps women and leaders break free from autopilot living. After her own awakening 14 years ago, Karen dedicated herself to helping others release limiting beliefs and step into their full potential.

Drawing on 20 years of corporate experience and certifications in personal development and sales coaching, Karen guides her clients to trade hustle for intention, fear for clarity, and old stories for empowered truth using her signature Pause, Realign and Rise framework.

Karen is passionate about women's empowerment and helping clients confidently design their next chapter through 1:1 coaching, group programs, retreats, and her online Sanctum Community.

✨ The deeper work lives on Substack and in my book.

Rose Wippich — weekly essays on Remembering, Returning, and Reclaiming the energy, voice, and years that are yours.

If you're ready to stop fading and start reigning, meet me there. Substack Link

Rose Wippich is an Energy Alchemist, Reiki Master Teacher, qigong and yoga instructor, and author of Empress Rising. She's here for the woman who knows she's ready for something more — the one who feels the pull of her next chapter but isn't quite sure how to step into it.

Through her book, podcast, and teaching, Rose inspires and guides women in midlife to reclaim their energy, identity, and voice — and step boldly into their Empress years.

Connect with Rose: 🌹 Website: rosewippich.com 📖 Book: EMPRESS RISING: Own Your Energy, Trust Your Wisdom & Rewrite the Rules of Aging. 

✍️ Substack  📷 Instagram 

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Produced by Rose Wippich | Chat Off The Mat Podcast

© 2026 Rose Wippich

Transcript

The Case For Pausing

Rose 0:00

What if the breakthrough you've been chasing isn't found in doing more but in learning to pause? Today's guest has cracked the code on why so many accomplished women feel stuck, and her three-step method is helping women worldwide break free from autopilot living and step into their full power. Welcome back to Chat Off The Mat, where we explore energy, empowerment, and transformation for women ready to rewrite the rules. I'm your host, Rose Whippich, and today I am thrilled to welcome Karen Bartholomew. Karen Bartholomew is the founder of the Pause Method, a transformational coaching approach that helps women and leaders break free from autopilot living. After her own awakening 14 years ago, Karen dedicated herself to helping others release limiting beliefs and step into their full potential. Through her signature Pause, Realign and Rise framework, she guides women to trade hustle for intention, fear for clarity, and old stories for empowered truth. Karen is passionate about women's empowerment and helping clients confidently design their next chapter. Welcome, Karen. Thank you for being here on Chat Off the Mat. Yeah, thanks for having me.

Karen 1:32

I'm excited to share this message today.

From Corporate Exhaustion To Coaching

Rose 1:34

Yeah, me too. Me too. So um let's start off by just telling the audience a little bit about yourself and your background and how you actually got into coaching.

Karen 1:42

Yeah. So actually I come from corporate America and I've been in mortgage for 20 years. And um I took a break a couple of years ago because I had been in personal development coaching and sales coaching for like um since wow, 2010. Um and, you know, what I realized was back in 2010, um, because it was the end of 2010 that I started coaching, um, I was just really sick of myself. I was sick of just the mundane same thing every day, you know what I mean? Like rinse and repeat, rinse and repeat. I was doing everything for everybody else and had no time for myself. And I was just completely exhausted. And and not only that, I was like, you know, surrounded by people that really weren't challenging me to rise, or just, you know, I think what happens is um I chose people based on my mindset, which I know is true once I started like really diving deep into this. Um, and my mindset at the time, because of my past, was that I didn't matter. And so, of course, if I'm walking around that I don't matter and I'm not loved, seen and heard, then you know, as small children, that's all we want, right? And if I'm out in the world walking around like that, well, then I'm gonna attract those type of people that are gonna keep it right, keep me so I can be right, right? So, you know, that's that's just how it works. And so um, I was like, I'm sick of me. I need to find some help. And one of my good friends asked me to take this personal development class for three days, and I'm like, okay. I mean, I found myself like almost bankrupt. I was in a really bad space with three small, small children, a newborn, a five-year-old, and a nine-year-old. And um, I was just like, I need help somewhere. So let's go. And I got to really see how I played life and why it really didn't work for me, you know, my current mindset. And so I continued with that work um and took it on and took myself on a four-month journey, like I really absorbed it all and saw that really the only thing that holds us back is ourselves. And so I really just went on that journey. And I'm so glad I did because I went on the journey. And then what happened is the people in my bubble and even out of my bubble, um, those relationships changed because I changed. I didn't need to change them. I didn't need to look outside myself anymore. I just need to look inside me and like, you know, find peace and joy inside of myself again. And so what I realized through that process of four months, it was actually just a formula. And so later on in life, you know, I was coaching for two different companies and I was doing this work. One company was sales, one company was personal development, but either of them really weren't doing really good at the other side because they were experts in their fields, right? And so I wanted to create something where I could bring both those things into play. And so I started out doing sales coaching with a little personal development and found some really people really were moving that needle, right? But it was pretty exciting to see the impact of me just putting out there and surrendering to like helping people and serving the community. And so then what I did was like I want to dive deeper in this work. So I wanted to find out like, what are all the constraints and the messages that keep us stuck? And so when I started really unraveling that, you know, it's like, where did that message come that it didn't matter? I'll just take that one for example, right? And well, what it was was like, you know, my mom had five kids. Like, you know, I was the the middle daughter, I was the oldest daughter, middle daughter, doing the chores, doing the babysitting, right? Like really never being able to do anything that I wanted to do. I didn't even know what I wanted to do. I didn't have time to really think about it, right? People were just telling me what to do all the time. And so when I really looked at, like, I didn't know who I was. And so I said that I didn't matter. Well, that was just a bunch of words that turned into stories that I lived by with my own imagination, because our imaginations are so rampant, right? Like, how many times have we imagined something from fear? And it's never turned out that way. And we are okay. We're still here, life is good, right? But boy, when I was in it, it was like I'm not gonna be okay. I can't move, I'm just like stuck, stuck, stuck, stuck, stuck. I don't know where to go. Let me just go ask some friends, right? Then I have all their stuff like coming into my world. And so, you know, I just dissected that and I'm like, wow, that's not true. And it's not true that I wasn't loved because even now, asking my parents are like, well, we just figured y'all knew you were loved because that's you know, it was in the house. We never said, I don't think we ever said I love you. Well, you know, but so you know, it's just as children, we just put words into stories and that's what we're walking around with, right? Whether it's true or not. But so if I look back at that, if I'm to live in fear here because I'm pulling all that stuff forward, right? Although we really don't know what the fruit future is gonna hold because nobody does. This universe has been doing just fine on its own without our agenda, right? Um, it's like then I'm like living lies in my current situation. And if I really look at it and I go, okay, so is it true that I don't matter? And I'm like, well, no, because I'm talking to you right now. Obviously, this message matters. I've helped so many people. So, yes, to be able to serve the community and bring this message forward, you know, fulfills that thing that like I really do matter so I can change my story. Yeah, so that's what I help women do, specifically women. I also work with men, but specifically women, because we're so doing so much all the time, like for everyone else. It's like, can we just take a pause, a step back and understand where our how we're at you know, perceiving the world? And maybe that doesn't work for us. So let's like let's just unravel that and reverse engineer that, find out where that's happening from. Not it's not therapy, it's just dissolving those messages, right? So we can live in truth today, you know, because if you're saying I'm not safe or I'm not loved, or I don't matter, I'm not seen and heard, well, that might have been back then because those are the you know the stories you told yourself. But today, is it is it an absolute truth that you don't matter? Is an absolute truth that you're not loved? Like, do you have evidence around you, right? That you are yes. So so then we get to actually move forward into truth and like really, you know, start looking that direction.

Rose 8:19

Yeah, it's it's a hard one to um to go from not feeling that you matter, because we all we all feel that. I feel that still, even all the work I do. Yeah, and you're right about that. Um, I know you use the word autopilot. We're constantly doing here, this, and that. It's like the same o samo. We have to stop and say, well, really, what matters to us? What do we want for ourselves?

Karen 8:42

Yeah, and what you did, and that's what you did. Yeah, the first pause I ever took was uh literally uh just a walk to the mailbox because I was just so it was so chaotic. I remember at the time, and I'm like, oh my god, just let me get out of the house for a moment. Three kids like like you know, and just like walk to the mailbox, and I'm like, wow, like life looks a little bit different out here. I can actually absorb that and like ground myself right in truth and like just step back into that world again.

Rose 9:13

So um, let's break down the pause method a little bit. Let's talk about the framework that you've developed. Uh so you teach the pause, realign and rise. So let's start with pause. Can you walk us through what that and if you want to talk maybe just a little bit about the overall framework and then just break down the little bit, just high level so that people are familiar with what your framework is.

Karen 9:32

Absolutely. So, you know, the pause uh is between, you know, how we're pattern conditioning and like a really conscious choice, right? So if you think about it, um, if you're triggered by something, it literally means we're

The Trigger Gap Where Change Starts

Karen 9:47

not healed and we haven't really unraveled it to understand it. Um, and so the gap between the trigger, you know, and the reaction, right, is literally where the work begins. And so if we really stop for a moment and just notice our thought in a moment, um, we can really catch it real time, you know. Um, so like some people think, well, I have to do it myself, right? Or I can't rest, or you know, simply to see what you're thinking without real judgment, just to see it for what it is, the facts. Um, and awareness is really the first step to freedom. Because if we're aware of like what is triggering us, right, then we can go back and go, okay, so it's not truth, right? You know, so can I live here? Can I just perceive it without judgment or any opinion or anything? Can I just perceive and be aware of what's happening? That's the first step, okay. And then to acknowledge it, like to go, you know, what are you feeling? Like I feel pressure or I feel like I'm letting people down. You know, a lot of us, and my I was a big people pleaser, always doing for everyone else all of that time. You know, I never took the I didn't even take a moment to ask myself, is this what brings me peace and joy and happiness?

Rose 11:02

Yeah.

Karen 11:03

I was just doing, doing, doing, doing, doing. Um, and so, you know, I look at that and like, you know, to honor yourself, to take a moment to go, okay, I'm gonna acknowledge that that that maybe is not what I really want in my life at the gut level and my who, my truest self. And so let's just acknowledge that you actually fell in that trap, like I did. I worked for somebody who is very, very not um people friendly. And I stayed in it for a long time and I had all my excuses because I was best friends with this wife and blah, blah, blah, blah. And I had this community and I wanted to belong, you know, to a community. And I'm like, it's not worth it. So I literally quit and stepped out of that. And I went to the mountains for a week. I took a passport whole week to a little cabin on the green place. And I really looked at that. I'm like, why was I in that? You know, because I wanted to belong to something and it sounded really good. And, you know, I left something that was very comfortable and like worked for me and my family. And I'm like, this is gonna be better. And then it wasn't, you know. So I really had to like, you know, just perceive it like what happened, right? What were the messages that were in my head, and then really to just acknowledge it without any like opinion or stress or judgment on myself. Um, because when I acknowledge that, I'm like, yeah, that's what that would all was, you know. But I don't need to look outside myself for all that. You know, I can design and create whatever I want in this life. And so that's really the second step, is just to acknowledge it, acknowledge what happened, right? And and you know, with a coach, you can actually a coach will ask you the right questions because people get stuck really in the because sometimes they don't even know. They're like, okay, well, let's just take a moment and let's just look. Well, when's the first time you remember something like that happening? Or you start he it's where you start hearing that message that it was all up to you. Oh, yeah. When my mom had my brother, right? And this is not me, I'm just coming up with something. When my mom had the brother and he needed a lot of attention, and so there was no nothing left for me, and I had to go figure it out for myself.

Rose 13:14

Right. They kind of they mask that, they forget that, or they're in denial of that, right? It's so far back.

Karen 13:20

It's so in your subconscious mind, it's autopilot. It's kind of like, you know, when you first started learning to drive, I always say, you know, this is a great example. It's like I I learned how to clutch in a DW bug with this huge steering wheel, right? Going over like, you know, like little hills where we lived. And I was worried about hurting, you know, killing my dad in a car, this big thing I was in, you know, it's like three seats, you know, back and big steering wheel, the clutch, rear, rear mirror, side mirror, you know, and remembering the stop signs and remembering not to go through the stop signs or like hit a hell, you know. And I'm just like, oh my God. And now I can like put my mascara on and my blush and get ready for the day and drive with my leg and show up at wherever I am and wonder how did I get here?

Rose 14:06

Yeah, yeah.

Karen 14:07

That's pure autopilot, right? And so then what happens is we get to unwind that, right? Really unwind it. We like I said, this is the the third part, and then you is you know, where'd the story begin? Right? What is that story? Well, my mom had um her last child. I was 12, and I remember she announced it to us at the kitchen table, and I left the kitchen table and ran into the bathroom and locked myself, fell to the floor crying, and locked myself in the bathroom. And I remember I was 12, so you know, I was doing a lot of the chores, the boys were outside, you know, I couldn't go play with my friends till they were done. You know, my mom was just a busy, busy mom. And so there wasn't really a lot of time for me when she was, you know, taking care of younger kids. I was a second in line. Um, I had a brother who was 15 months older and one that's 18 months younger than me. Um, and so, you know, my the my message to myself was there's no love now. There really is not going to be any love when this baby comes. So I took that was my message, and that's what I went, you know, into life with. You know, not true. It's just a 12-year-old girl, like what I was feeling at the time, because I wasn't getting the attention at the time. You know, boys were the favorite back then, and at least in my world, not everybody's world. Um, and so, you know, I had to look at that and go, that's wasn't true. That was just like some words I put together in the story that I decided because that's how I perceived what was going on in the world. I didn't think to even ask my mom or have a conversation because you didn't do that back then. Right. So I mean, it's just, you know, so to unwind that and really understand where did that story come from, right? And then, you know, some people maybe as a child they were praised for their performance or um, you know, love felt very conditional. Like I have to do this to get this, right? You know, so it's it's all different kinds of stories that we play out, but again, it's not truth, it's conditioning, and it's so deeply in your subconscious that it takes somebody to give you a safe space to actually do whatever needs to happen in your mind and body and soul to uncover that and understand that it's just conditioning. You know, we can actually have new words and new stories. And so the next piece of the pause is to really shift that, you know, you get to choose a new truth for today, right? A brand new truth, right? So what I'd say, like, you know, it's like how would you show up in the world this afternoon if the truth was you were loved, seen, heard, human. What would be different in the way that you walked out of your house? Right. So it's interesting. So people who don't have community, right, who feel like they don't belong, the way that they actually strategize their life is they isolate, which is the complete opposite of what they need, right? Yeah. And so we isolate ourselves, and that just, you know, it makes us right in our thinking. But the cost to that is so rampant. When really you could create whatever community you want. You could do a book club in your house. If you still feel comfortable in your house, start with a book club. Then all of a sudden the book club's going to a coffee shop. Then all of a sudden, more people are going, What are y'all doing? Well, join our book club. I love that book. I would love to converse and talk to people about that book. You know, and then all of a sudden your book club becomes like two people to three people to ten people, and now all of a sudden you've created this whole community of amazing friends, right? That you can go and walk life with. You know, so it's taking the risk and having somebody giving you a challenge to like, you know, if you want to be in your home, create the bring the people in your home. Well, I can't bring people in my home. My home's messy. Well, okay, do whatever you have to do to get one room unmessy, just bring them into one room.

Rose 18:06

Yeah. And that's another or take them outside, right?

Karen 18:09

Take them outside.

Rose 18:10

Right, right. Well, that's that fear of being judged, also. Oh, I don't want anyone to see that they may think I'm messy, and you know, that I don't want them to see that. Yeah, there's a there's a lot of that. And I and I do relate to some of that belonging and creating community. That's why I like to go out and create my own communities because why wait for the invitation? Um, and and also you may not drive with everybody. You're what your energy may not be what someone else wants to be around, and whether it is that you're higher vibration or lower

New Truth And New Community

Rose 18:40

vibration or middle vibration, whatever it is. Uh, and we attract those people who sometimes also may not be the right people to come into our lives, and we need to to to recognize that as well, especially when we're on our journey to heal, right? We don't want to attract the same people that keep us from feeling unloved and unheard.

Karen 18:59

Exactly. Exactly. Absolutely.

Rose 19:03

So create your community. That's I love that.

Karen 19:05

Yeah, create your own community, right? So then if you can choose the new truth and walking that truth, right, then the next piece is just embody and practice it every day. Do one little thing to practice this new truth, right? So, like um, I know that I have some people that I've worked with that, you know, weren't safe as small children. Um, it's the story they told themselves of trauma, alcoholic parents, whatever it is, the fighting, fighting, whatever it is, you know, and so you know they go out into the world feeling not safe, and then always like the codependence comes in. I'm like, oh, let me just be careful what I say or don't say because I because of the reaction I might get, right? And so they live in that, right? And I'm like, okay, so I I can I get to help people remove that constraint, right? That cage that they're in that they experience, you know, the first 18 years of their life being home, and then to go out and go, but let's just get some evidence now that that's not true. Is it an absolute truth that you're not safe? Well, give me the what how do you know? Well, because I'm here talking to you, because I have a safe community, a safe house, I work for a safe company, right? My husband, my kids are safe, whatever it is, right? So all of a sudden we get to like have evidence that you are safe. And then just a little bit of that nervous, that your your nervous system gets to relax a little bit. And I'm like, okay, so now how do you get to show up if it's true that you are safe? That's a completely different world for people. Then it's just practicing that every day. And like, like let me just tell you at decades, decades, 40 years, you know, 50 years of me doing the same old thing, right? It you you ask the question like, how do you how do you practice it and have it not come? Hey, it comes back every once in a while. There's no way, it's so there. But the more we bring the subconscious conscious, right, then we actually can do something because once you bring it conscious, you can't shove it back in your subconscious. You can't do it. It doesn't happen. It's there. It's like, oh my god, I know what that is. Then you get to make a choice. You have to choose a new practice of living in a world that that is not true. That that's not your truth. This is my truth, right?

Rose 21:25

But you need to remind yourself.

Karen 21:27

You need to remind yourself. You need to have little clues, you need to get a coach, you need to like go through a program, right? Um you know, something seek out the things that you need and the tools that you need to keep it going.

Rose 21:39

Right. It's like when you're going to the gym and you want to transform your body. It takes you can't do it overnight. No.

Karen 21:46

And also, like when you need a trainer, do it for a little while and they don't do it anymore because of the messages you tell yourself, right?

Rose 21:53

Yeah. Yeah. I think a coach, I know a coach, keeps you on target and also is that person that can see. See things differently, different perspective, because it's not, you know, a lot of people can do the work themselves, or at least start on a journey of saying, Hey, I want to do the work here. There is something I am not happy with in my life. And to seek people like yourself with a framework, with a proven framework that that works and that you can just tell them because I could see you right now, you're like, you know, you are no nonsense. You are just what you see is what you get, and you make it real.

Karen 22:28

You're not all about the transformation because I went through it. Right. And I continue to learn and do more and more and more, right? As I said, you know, my my journey started coaching for other people, personal development and sales. And no, you know, and people were like, Well, how did you get that person to move? And I'm like, Because I asked them some questions of like what where they were really stuck. You know, where people most sales coaches is like, they don't care where you're stuck, just do, do, do, do, do perform, perform, perform. And I'm like, and you know, and I had a coach that said we were all broken. And I'm like, I'm not broken. Broken broken, I'm not broken. We're all here to learn. And failure is not brokenness, failure is actually just a lesson learned. Let's just pivot. Okay, well, that didn't work. Let's go over here and see if that worked, right? And you figure something out that worked. But I think for women, mostly I like the word, which is literally my word for the year, is permission. Women don't give themselves permission to pause, to breed, you know. I mean, to breathe, not breathe, to like we just leave from clarity. Like we just really need to like what is what is my clarity? You know, what am I driving for? Not the pressure that we put on ourselves, right? Um, I created it, this pause method, you know, because I was burned out.

Rose 23:50

Yeah.

Karen 23:51

So burnout's real. Like a lot of, you know, women in corporate America, like, I just help them, just 10 minutes, just crawl under your desk for 10 minutes. They don't even know you're there. Just take a moment just to like breathe. Right. Like, you know, I do a lot of breath work. Um, and I've hired breath work coaches when I do my retreats. And it's a that's how we start the retreats Saturday morning.

Rose 24:14

Breath is powerful.

Karen 24:15

Yeah, because and I do it with them because I'm the first one that speaks from my vulnerably authentic self of whatever came out

Permission To Rest Without Guilt

Karen 24:25

for me. You know, because it allows the women to share them. You know, and there's women that were there at my last retreat in Sonoma, California last June that didn't feel safe to even relax, you know, but then they but they brought that forward, right? And I'm like, okay, so now that's a place where I can actually coach her from that woman broke free from not being safe that weekend. Like it happened, it happens so quickly when you really dive deep and show people where it came from, and it's not truth. It's not your truth, right? And they're like, wow. But people don't take a moment to like really unravel that. And you then you have to write have the right people that actually can walk you through it.

Rose 25:12

Yeah, no, I I totally agree. I know I practice or teach that in my yoga classes, even for the hour that people come. It is all about pausing and resetting your energy and being aware of what's happening. And even younger women are burnt out, not just corporate moms are burnt out because their kids have so many activities and they're all over the place and they're doing, you know, and some also work from home. And and there's there's a lot.

Karen 25:36

And um I can give you an example of someone I know works from home, two small children, um, eight and two. Um, and the kids busy all the time. Now, I understand, you know, busy, busy, busy. Always like, you know, to something, something, something, something something. Because to stop and to be with your own thoughts is not safe.

Rose 25:59

Yeah.

Karen 26:00

Right. It may trigger something if we're not in control. If we can control everything, right? Then obviously, like we feel like you know, we got it all together.

Rose 26:10

Yes. I have I, you know, that I I love that. Thank you for bringing that that example, us, because I just thought of another question for you. And I think it aligns with this or or goes with this, is that um women, I know I'm like this. If I don't, if I'm not doing things, I feel like okay, there's something wrong. I'm either like um I'm falling behind or I'm not on my edge. And especially being older, you know, with all this technology, you want to be on the on your game, right? So, like, what's that about?

Karen 26:45

Like, why can't I just relax just relax? Nestor, it was my nemesis, I'm telling you. Um, I didn't know what to do with myself. Like, I couldn't sit and watch a movie because I felt like I needed to do something because I've been a mom of through so I was a single mom for 26 years. Um, and and I'm still single. I'm just starting to date again now. This crazy world of dating. Um, that's a whole nother story. Yeah, that's a whole nother episode. But I'm so busy and I loved being a mom, loved being a mom, loved being busy, right? So literally I left California and came to North Carolina into my second home to just kind of like, you know, go, okay. And then I got here and I'm like, I don't have any hobbies. I don't have anything to garden. I don't even know if I like gardening. And I'm like, I don't know what to do with myself. I couldn't watch a movie. I feel like I need to do something, but guess what? There's nothing to do here, right? I mean, my house is done, you know. So I'm like, I don't, you know, when I was busy and putting the rooms together and stuff, I was busy like, and I love that, right? But then when it's done, it's done, right? Then you gotta find some new hobbies. Yeah, a new project. A new project. Um, but it so it so I always say is you really need to take time to just start picking up things. I learned how to, you know, I knitted, started knitting again. I learned how to do it when I was a young child. I knitted again.

Rose 28:04

I started knitting's great, it's very meditating.

Karen 28:07

Now I have to have my phone and I'm painting happy color is my new thing, you know, promote happy color, um, is my new thing with a stylus on my phone that's brainless. And a lot of times my creativity comes from just being brainless, right? Yeah, I watch a lot of homework, I better tell you.

Rose 28:25

But it's also it's comforting, and it's not where you're sitting there trying to create and create content, which is my world, right? So pausing and not doing anything that requires me to overthink is really helpful and it helps the nervous system.

Karen 28:41

It does. And it's giving yourself permission again, right? Yeah, it's yeah, to not get burned out again, right? I mean, it's you know, women just abandon themselves all the time. And I'm like, when you stop and pause, it's like I'm not abandoning myself, I'm just sitting here. I just need to like, what's going on? What do I need to do? So I I can give you another story, like a true story for me. I was dehydrated for like 10 years of my life, and I didn't know I was dehydrated because when that's normal, you just feel like that all the time, right? I never drank any water.

Rose 29:16

Well, how did you feel?

Karen 29:18

Well, I remember just being depleted and tired all the time. I was like, well, it's just because I'm busy, right? No, but I was dehydrated. Well, I got really sick, and then I sort of had to start drinking water, right? And then all of a sudden I started feeling better. I'm like, wow, yeah, I have my water right here. So what I learned is I cannot have a water bottle

Health Clues And Ending Self Abandonment

Karen 29:40

because I won't drink it, it'll sit there all day. So I had to figure out how I was gonna drink water. So now I have my yeti um and a straw, and this is how I drink. I can drink like three of these a day. So when I got really sick the second time and I forgot to drink water, I literally knew what that was instantly. I'm like, oh my god, I'm dehydrated. I feel it. Oh, I can feel it. My body, I can feel it. I'm dehydrated. All right, let's go grab a glass of water. I knew what it was, but I didn't know what that was for like 10 years of my life. It's the same when we're doing the same thing all the time. This is just my life, this is how I feel, this is what I'm doing, blah, blah, blah, blah, blah. And I'm like, you know, let's stop abandoning ourselves, our health, right? Because, you know, you do that, and then you don't have vitality, right? So, like, you get sick because we got stress, then we got disease in our body, we don't have vitality. And then so I'm all in the the game of life of like bringing more unity and harmony and peace and vitality to people by like looking at all these constraints we live with, and how can we actually get to the other side of that where we really have a fulfilled life, and other people are benefiting, benefiting from it because we're doing it. So we're changing who we are and it's exuberating out into the people in our world.

Rose 31:03

So, what what are some of the uh let's start um talking about a little bit more of like so you have offerings? So we're gonna start uh, you know, want to talk a little bit about what you offer as far as your coaching for women. Um, yeah, share that.

Karen 31:18

Okay, so um, I have a couple different things. So obviously I have one-on-one coaching, and you can find all this on my website. Thank you. Yep, yep. Um, I have one-on-one coaching. I also have some group coaching. I'm also uh I do a free webinar to bring the pause method forward. It's an hour-free webinar. I typically do it every two weeks um just to show people, and then they can sign

Ways To Work With Karen

Karen 31:38

up um for the actually the five-week course that we walk through each individual every week and give them challenges um that they can start moving the needle and seeing a different way. Um, so we do that. I also have a retreat once a week. I mean once a year, sorry, once a week, once a year that I put on. It's maxed at 25 women for a reason because it's a very private retreat where a lot of transformation happens. And I literally cannot work one-on-one with more than 25 women. Um last time we had 20. And um is this in California that you mentioned? Usually in California, I I'm thinking about bringing it out here on the East Coast, but typically it's in California. Um, so we're we're we're trying to figure out where it's gonna be this year. Um, I had it in Sonoma, California last time in Wine Country. So yeah, so anyway, so we have that as well. Um, and then I'm on Instagram, and you know, um I'm also starting something new this year where I'm gonna be doing meetups in coffee houses in the back rooms. Oh nice. So I'm gonna have one in Benicia, California, Livermore, California, Pleasanton, California, um, in the next quarter this next quarter, and then we'll move it to someplace else. I mean, I may go to Colorado, I may go to Arizona to do one. So we'll just see. But that's that's the next thing to kind of bring this message more to the community. Um, you know, so we're gonna be doing that as well. Um, yeah, so just you know, a little bit. And I do have the free community to join. It's called Sanctum Community, where people can go and just join, um, and they'll be put into that. And then um, we're starting to put some content on there. We're gonna have some live, you know, weeklies where anybody can show up, you know, and just hear what's going on. I'll I'll bring a little bit of methodology to the call and then I may end up just coaching a couple people, you know, if they have questions.

Rose 33:28

I love that that you're creating an online community so people can do it right right from home, right? Yep. And and be a part of uh part of your world. And um, yeah, that's that's wonderful. Thank you. Uh any closing comments or thoughts that you'd like to share?

Karen 33:45

No, I just want women just to just, you know, you can just take a pause for a minute. Just, you know, anytime you get triggered, just take a look at where that's coming from to really ask yourself, you know, what's going on here? Why am I triggered? You know, you can be in a in a um a restaurant, you know, and you know someone's doing something over there and you get triggered and nobody else does in the restaurant, right? Like, so why are we getting triggered by that, right? I don't know. So I mean, it's just little things, right? Like, why is that irritating you? Right. And

Journaling Triggers And Timeline Work

Karen 34:20

people are who they are, and you know, I just got I've not lived their lives, you know. I've not lived, I don't know the school they went to, I don't know their home life, I don't know all those things. So, you know, for me, my mission is to really like, you know, help people like kind of unravel that so they can live a more free life moving forward, you know, with peace and joy and harmony and unity and all those things.

Rose 34:45

And and do you recommend like even writing it down saying, hey, you know, I was triggered. Why is that showing up for me? And maybe they can start to you know peel back the layers a little bit.

Karen 34:57

Yeah, and you can do a timeline too. Some of my clients, I I actually give them a homework assignment to do a timeline to really go back and go try to remember everything that's ever happened without any judgment or anything. Use some fun markers, put some music on, and just kind of go over it. I did this, you know, years ago. And what I realized when I looked at it that something traumatic happened to me every seven years.

Rose 35:16

Yeah.

Karen 35:16

So no wonder why I feel love that I don't want to do it, matter, I don't matter, but it's like a roller coaster, right? And I'm like, I don't want the roller coaster anymore. I just kind of want to like, okay. So when you become real aware what's going on with your you know thoughts and your feelings, you're like, wow. Now I'm like, where's that coming from? Why am I so upset about that? Right. Right.

Rose 35:37

And then just recognize it and say, okay, let's just move on.

Karen 35:40

It's it's yeah, you know, it's not true. It's it's something from and I don't know, I really don't have time to go unravel that, but like, you know, I know it's something from before. So let me just you know, walk out in love, yeah, and empathy for people and for myself as well. Yeah, right, because everything comes here, right? It's all here. When people are looking outside of themselves to feel better, it's it's very temporary. It's like a quick fix, like you know, a drink or a smoke or a drug or whatever it is. It's about shopping, or should there be shopping, which I do that too sometimes. So you know, yeah, or or try, I mean whatever it is, right?

Rose 36:19

Yeah, um, yes, no, you're right. Great. Well, thank you.

Karen 36:23

All in moderation, all in moderation, all will be okay because we're here, right? So obviously, everything I've been through in the last 64 years. That's right.

Rose 36:31

Women uh and women are and I just turned 63 this year, and I feel my life is is getting shorter, so I need to not be so triggered and to live happily ever after. And that's kind of my goal. And so thank you. This has been amazing. You're amazing. I love your messaging. Uh, you know, empowering women to to to pause and to feel good about it. And thank you, Karen, just for your energy.

Karen 36:57

You're so very welcome. Thanks for having me.

Rose 37:00

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