Mindful Mama Movement

Welcome to the Mindful Mama Movement Podcast! Shannon Kinney-Duh, creator of A Free Spirit Life, and Ashley Walburn, owner of Home Holistic, are bringing back The Mindful Mama Movement. Mindful mothering is about nurturing yourself while you nurture others. It's about consciously awakening to your inner wisdom, strength, peace and power as a mother in this changing world. From discovering your newborn to loving and accepting the wonderful people who have left your nest...our movement is inspiring mamas to be authentic and live empowered lives. We're so happy you're here!
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Mindful Mama Movement






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Now displaying: 2016
Dec 13, 2016

In this 14th and final episode of 2016 for the Mindful Mama Movement, Shannon gifts us with 5 essential tips for how to stay mindful during the holidays. She emphasizes that we must "embrace imperfection," and that this is "a wonderful time of year to renew and to get's going to be up to us to create the kind of season that we want - which is slower, simpler, more present."

Continuing in the spirit of slower and simpler, Shannon has included a blissful, guided meditation for deep relaxation within the second half of the episode. You will also want to make sure to go to and sign up for our mailing list (if you haven't already) to receive an additional free guided meditation by Ashley on making space in your life.

So please treat yourself to these invaluable moments of reflection. As Shannon states, "Part of the point of the holiday season is to learn how to receive."


Additional quotes:

"Feel more grounded and reconnect to your breath...there is nothing more present than your breath."

"Let go of your need to do it all."

"Don't strive to be perfect; strive to be imperfect."

"Ask yourself: what am I most grateful for in this moment?" 

Additional links:

Check out the Live Freely Circle to see what is in store in 2017 for this month to month online, empowering support group. Visit this link to learn more:

Go to to see what this KC area one stop shop has to offer - from yoga for all ages and levels, to chiropractic, counseling, and massage and so much more.

And don't forget to join the Mindful Mama Movement on Facebook, listed as the Mindful Mama Movement Group.

Dec 6, 2016

In today’s show, Episode 13, we are speaking with not one, but two amazing and creative women. 

Becky Pashia and Noelle Stoffel are incredibly talented, and professional artists. Becky is the mama to three boys, ages 13, 15 and 22, and Noelle is a mama to two girls, ages six and nine.  

We’re so excited to speak with both Becky and Noelle about the role creativity plays in not only the lives of children, but in the lives us mamas as well. 

They feel art can be a great example for life.  Making messes is part of making art.  It’s important for you to take time for yourself to spend on your hobbies and relax. There’s not one specific and right way to do things.  

Becky and Noelle both stress the importance of being truly present in your child’s life and noticing the little things about them to help further their creativity and interests.  

We also discuss whether or not they believe it’s too late for adults to learn to paint or be creative, why Becky feels frustration and boredom are critical components of creativity, and how becoming moms effected their creative lives. 

Becky and Noelle inspire us to encourage our kids to make gifts for family and friends instead of buying them and then take the time to give the gifts in creative ways, like a treasure hunt.  

It’s because of this that Becky and Noelle actually created two apps that help children learn how to do this virtually in hopes it will carry over into real life. 

Both of the apps, One Present, Please and Pass a Present, are available in the App Store and are linked to below. 

Both Becky and Noelle are members of the Mindful Mama Movement Facebook group and will stop by to answers any questions you may have. Join us in the group to get inspired!


Check out Noelle’s website here

Visit Becky’s website here

Click here to get the FREE version of One Present, Please (iPad only) 

Click here to get the full version of One Present, Please 

Click here to get Pass a Present 


Nov 29, 2016

Today’s show, Episode 12, is a particularly special one for us because we have the incredible honor of speaking with one of our favorite authors, Katrina Kenison.

Katrina is the mother of two young men in their 20’s, has been writing about motherhood for 20 years, and has published 4 books about motherhood.

We especially love that Katrina is authentic, honest, vulnerable, and shares her real life in such a beautiful way. Her words have the power to make you feel as if you're living her life right beside her.

In this episode, we specifically talk with Katrina about her experiences writing about her life as a mother (and what her family really thinks about it), her tips for writing a memoir of your own, how the ordinary moments are truly the greatest gifts, what we as mothers need to remember in the wake of the recent election, her self-care practices, and so much more.

Katrina has some incredible insights and unique approaches to parenting; including why praising our children may not always be the best way to handle certain situations.

Katrina provides an incredible example of being a Mindful Mama by making the decision to choose love over fear and reads a beautiful, and powerful, excerpt from her new book.

Katrina has been kind enough to offer to answer your questions inside the Mindful Mama Movement Facebook Group so join us there and don’t miss this incredible opportunity to connect with her.

Katrina Kenison Quotes from the show:

“You want life to just be as it is and change is really the thing that we can be certain of. So, we have to learn to ride those waves of change.”

“I think it’s so easy for us to fall into a pattern of praising our children and I don’t actually think that does them any good.”

“If I had it to do over again myself, I think I would be even more conscious of the language that I used with my children.”

“When it’s over it’s really, really over. Which, I guess, is why I just encourage mothers at every age to just stay awake. Pay attention. Be aware of how fleeting it all is.”


To learn more about Katrina, visit her website

Click here to purchase her latest book, Moments of Seeing: Reflections from an Ordinary Life.


Nov 22, 2016

In today's show, Episode 11, Shannon and Ashley are thanking YOU for being part of the Mindful Mama Movement community.  We reflect on what we've learned and what we've loved so far about collaborating on this podcast.

We are grateful for all of you and excited to continue growing this space to reach more mamas from around the world.

We also announce and describe our first Mindful Mama Movement Mini-Retreat!  If you live in the Kansas City area, join us on Saturday, December 10th from 1 - 5 p.m. to connect with other like-minded mamas.  

We will guide you through circle time, conversation, journaling, self-care practices, gentle yoga, guided meditation, breath work and deep relaxation to help you prepare for a mindful holiday season and renew before the New Year.

Come make space for self-care and stillness, feel more connected to your inner peace, gain greater awareness on how to carry that peaceful feeling with you in the midst of daily demands and enjoy meeting new friends.

This retreat is designed to be personal, rejuvenating and fun.  Save your spot using the link below:

Not local?  Join Shannon online for the Live Freely Circle where she'll guide you during the month of December to return to stillness, connect to your inner peace and to start a simple meditation practice.  Learn more and sign up here:

Join our group on Facebook:

Thank you for being here mamas.  We heart you...



Nov 15, 2016

In today’s show, Episode 10, we are humbled to speak with Erin Heger about her powerful experience with postpartum depression (PPD).  

Erin is the mother to nine-month-old Camden and is here to tell her story of going through a difficult time in the months following his birth, in hopes that it will give others going through a similar experience the permission and courage to seek help. 

Erin says she enjoyed being pregnant and, though she had a previous miscarriage, she didn’t experience much discomfort and there were no health concerns. 

Camden’s birth went as she had hoped and planned. In fact, she was only in the hospital for two hours before he was born. However, due to the accelerated rate of the birth, instead of feeling like a “warrior” or “Goddess” afterwards, she just felt exhausted and broken. 

Unfortunately, these feelings didn’t stop once they went home. She felt everyone had lied to her about how great motherhood was. 

She convinced herself things would get better, and that Camden would be less difficult, around the 12-week mark but things only got worse. 

In a desperate attempt for change, she took Camden to the doctor thinking there was something wrong with him. The doctor immediately recognized it was Erin who needed help. 

The diagnosis of PPD left Erin feeling shocked, confused, and ashamed. So much so that she says accepting it was one of the hardest parts of the whole process.  

Listen to the show to hear more about her story and to see how you might be able to help another mama in need, or get help yourself.

Erin documented her journey on her blog as it was happening and has purposefully left the older posts up so others going through something similar might recognize their own struggles. To read these posts visit Erin’s blog here

Erin also had an article about her experience published on

Erin has graciously agreed to answer your questions in the Mindful Mama Movement Facebook Group so head on over and ask away.

Nov 7, 2016

In today’s show, Episode 9, we have the honor of speaking with Olympic medal winner, Sydney Leroux about her recent transition into motherhood.  

Sydney is the mother to a six-week old baby boy and our very own Ashley was Sydney’s doula. 

She is also a professional soccer player with a World Cup title and, as a professional athlete, Sydney brings a unique perspective to show.  

Most mothers experience some emotional and frustrating moments with regards to their bodies after giving birth but Sydney’s body, and how it feels and performs, is critical to her career. 

In today’s show, we not only talk about her struggles with this but also about how she felt when she discovered she was pregnant while qualifying for the 2016 Olympics in Rio.  

In fact, she explains why her reaction to the news is the one thing she would do differently if she could go back and do it all again. 

Sydney’s raw, and beautiful, emotions during this interview are moving and take us back to what it was like being new mothers for the first time. 

It’s all not serious though as Sydney talks about her need for a breast milk freezer and tells her birth story that is filled with humorous moments and a few surprises.  

We hope you find Sydney’s honesty refreshing and you take comfort in her words; especially if you’re on your way to becoming a new mother yourself. 

Sydney now feels a bond with other mothers, who she says are all superheroes, and has offered to answer any questions someone might have for her about transitioning into motherhood and then transitioning back into your career. 

 To learn more about Sydney, check out her website or follow her on Instagram.

To connect with Sydney, just head over to the Mindful Mama Movement Facebook Group and post your questions for her. 


Nov 1, 2016

In today’s show, Episode 8, we’re talking with Karen Maezen Miller.  

Not only is Maezen a wife and a mother, she is also a Zen Buddhist priest at the Hazy Moon Zen Center in Los Angeles, California. 

Maezen has written three books and several anthologies about spirituality in everyday life. She leads retreats around the country and we’re honored she’s with us today to share her valuable insights on motherhood from a Zen Buddhist perspective. 

Maezen became a mother at 42 years old and prefers to call the transition into motherhood more of a “catastrophe” and she explains why in today’s episode

She also impresses how important it is to be very clear about your life, and what is actually happening, at each moment in time. Without doing so, she feels you can never truly be open to the answers life provides, understand the energy you project onto those around you, or be able to handle situations that don’t go your way without becoming depressed. 

Maezen uses this philosophy when parenting her own child, and admits that it’s easier said than done, in order to not make herself the center of her daughter’s life.   

We also speak with Maezen about a few passages we absolutely love from two of her books; including why fatigue is a gift and why she believes doing laundry is a perfect representation of life itself. 

Lastly, Maezen uses her expertise to offer tips for those looking to start meditating. 

Maezen’s ability to step into herself and take full responsibility for her thoughts and feelings will inspire you to look at your own life and see where you can practice quieting your mind and opening your heart. We adore Maezen and think you will as well. 

To learn more about Maezen, visit her website HERE.  

Join our Mindful Mama Movement Facebook group to connect with like-minded women from around the world!

Oct 25, 2016

In today's show, Episode 7, you're going to meet Dana Malstaff, founder of Boss Mom.

Dana is infectious and energizing.  She mixes her playful side with her deep knowledge, experience and passion for building community and bringing women together while raising their children and raising their businesses.

If you aren't starting or running a business, you are still going to benefit from this interview. Dana talks about the balance, or lack of balance, we all feel when juggling being a mom with our work and personal lives.  She talks about how we can shed guilt so we can give both our kids and our work the attention they need.

Dana says the word "work" is not a negative thing and that we all have ups and downs on the journey of motherhood.  She shares how our practice is to make personal daily assessments so we can learn how to listen to our gut and see what's not working so we don't ignore what we love and so that we can truly go for what we want.   

Dana shares how to create a dream maker and deal breaker list so you can see where to apply energy in your life.  You are going to love this conversation!

Join our Mindful Mama Movement group to connect with our community:

Oct 18, 2016

In today's show, Episode 6, Lifestyle and Mindset Coach, Carla Reeves, shares how important it is to find what fuels you outside of motherhood. She shares tips on enriching your partnerships, how guilt can be a messenger for something deeper and how to create a mission statement for being a mom and a vision for your life.

Carla is inspired to spread goodness and love to those who are ready to awaken to the fullest version of their own lives.  She is a Lifestyle & Mindset Coach, speaker and mother of 2 boys.  She has a unique ability to uncover how our thoughts impact every area of life. 

Carla equips her clients to dramatically shift their experience and results in life, work, and relationships, by changing the way they think. With extensive training in Frame of Mind Coaching Methodology and a passion for journaling, she has led hundreds of people to create positive, lasting shifts in their everyday lives.

This show will uplift and inspire you!

Join our Mindful Mama Movement Group on Facebook where Carla will be there to help us create our own mission statements.  We want you to share in the discussion!

CLICK HERE to join us.

Thank you for all the wonderful reviews and raves of our show.  We appreciate you deeply.


Oct 10, 2016

In today's show, Episode 5, you are going to meet Michelle Hunter.

Michelle is a content strategist, writer and coach with a gift for helping creative entrepreneurs tell their story with simple authenticity and transform their business with powerful marketing and strategy.

She's a mom to 3 adult children and continues to parent them mindfully.

Her business, Michelle Hunter Creative, focuses on empowering women to bring their creative vision to life in a business that is rich, fulfilling and aligned with their lives.

In our show today, Michelle talks about the "toddler dance" our children go through, even when they are adults, and what that's teaching her about motherhood.

She shares her personal reflections on what she's learned from her path as a mother to this point, including how to embrace imperfection and letting go of mama guilt. She inspires us to look at our own lives and see where we can let go of the guilt we are carrying.

Michelle also shares about animal personality traits and how that helps you learn more about yourself and parenting. It's such a fun discussion and we can't wait to hear what your dominate animal trait is!
You can find out more about Michelle and join her free Discover Your Story Challenge on her website, HERE.  

You may have a business dream, a creative idea or an impact you want to make on the world.  Michelle will inspire you to discover your story and help you find the confidence to show up and the direction to go next as you prepare to share your ideas!


And stop by our  Mindful Mama Movement Facebook Group and share your animal traits and take-aways from this show.  Michelle will stop by to answer questions you have this week!

Oct 6, 2016

In today's show, Shannon and Ashley take an honest look at how easy it is to get lost in motherhood.  We explore questions about self-care, maintaining balance, letting go of guilt and finding the confidence to trust that you are giving your children enough while you take better care of you and your needs.

We also talk about finding gratitude, even in the crappy moments, tips and strategies on raising happy children and handling sensitive emotions.

Join us on our private Facebook group, by visiting HERE.

Leave us a review on iTunes and you can enter to win from our launch prizes HERE.

Email for more info!  


We appreciate you!


Oct 5, 2016

In today's show, you will meet Shannon Kinney-Duh, the other host to the Mindful Mama Movement podcast!  She is a holistic life coach, yoga teacher, writer, artist and mom to 3 boys (ages 3, 6 & 8).

Shannon shares her journey of healing from not feeling "good enough" to one that embraces imperfection.  She provides inspiration on how to break through self-doubt, on living a creative life and facing your fears, the importance of nurturing your creative dreams, and how to step into the flow of the present moment so you can feel more empowered and alive.

Shannon believes we are all creative and long to express our authentic selves in the world.  Rather than let self-doubt and fear keep you from being your true self, Shannon inspires you to dig deep and find your courage to live an authentic and creative life.

Join our growing, private Facebook community:

Visit our website to learn more about our e-course and retreats.

Send us an email and share with us! Do you have a show idea? We'd love to hear from you.


Oct 4, 2016

Welcome to the Mindful Mama Movement Podcast!  Shannon Kinney-Duh, creator of A Free Spirit Life, and Ashley Walburn, owner of Home Holistic, are bringing you this movement - the podcast, community and retreats for women in all stages of motherhood. 

Mindful Mothering is about nurturing your heart and soul while you nurture your children.  It's about consciously awakening to your inner wisdom and being peacefully present as a mama no matter where you are on your journey.  From discovering your newborn, to loving and accepting the wonderful people who have left your nest.

The Mindful Mama Movement is bringing women together from around the world to celebrate this imperfect journey of motherhood.  Our movement is empowering mamas to be authentic and to live inspired lives. 

We are so happy you are here.  Subscribe to our podcast on iTunes and join our growing community on Facebook:

In today's show, you will meet Ashley Walburn, the co-host to our podcast!  Ashley is a marriage and family therapist, birth doula, yoga teacher, owner of a holistic health business and the mom to four boys (ages 12, 13, 14 & 22).

Ashley takes us on a personal story of the challenges and celebrations she faced becoming a young, single mom, the trauma she experienced in birth, how she met the love of her life and why she's so incredibly passionate about empowering women as they birth and become moms and beyond.  

You are going to feel so inspired by Ashley's authentic, raw interview and her generous sharing.

 To learn more about Ashley, visit 

Oct 1, 2016

In Episode 1 of the Mindful Mama Movement, co-hosts Shannon Kinney-Duh, creator of A Free Spirit Life and Ashley Walburn, owner of Home Holistic, explore what a mindful mama really is, why this movement is so important and how you can get involved.

You'll meet the hosts and hear more about their stories.  Shannon Kinney-Duh is a holistic life coach, yoga teacher, artist, entrepreneur and mom to three boys ages 8, 5 and 3.  Ashley is a marriage and family therapist, birth doula, yoga teacher, business owner and the mom to four boys ages 22, 14, 13 and 12.

This show looks at how to be your authentic self, the difficulties of being a mother, and the importance of nurturing yourself as you nurture and care for others.

Becoming a mindful mama is about practicing non-judgment, kindness and self-love.  It's about stepping outside your head and into your heart, moving beyond fear and embracing the presence moment.

This episode ends with a Mindful Mama Moment - an actionable tip you can take with you and apply to your daily life.  Think about scheduling self-care, finding some stillness or writing in a journal.  How can you start taking good care of your mind, body and spirit in the midst of the this crazy, chaotic gig of being a mama?