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: November, 2016
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!