Happy New Year! Whether you're tuning in on January 1st or later, this empowering episode offers a fresh start for 2025. Together, we’ll reflect on the past year and set meaningful intentions for the year ahead. Dive into personal and professional milestones, learn how to create your own Year in Review, and choose your Word of the Year to stay focused and grounded throughout 2025.

EPISODE DESCRIPTION

The beginning of a new year brings reflection and hope. In this episode, Vanessa De Jesus Guzman shares her 2024 milestones and challenges, along with heartfelt lessons on embracing growth and setting intentions. Discover how to create your Year in Review, celebrate your wins, and learn from the tough moments. Vanessa also reveals her Word of the Year for 2025 and how it shapes her approach to life, family, and work.

TUNE IN TO LEARN:

• Why "new year, new me" isn’t necessary when you’re already amazing.
• How to reflect on the past year with a Year in Review.
• Practical tips for choosing your Word of the Year.
• Insights into Vanessa’s personal milestones and challenges from 2024.
• A meditation to set the tone for 2025 with clarity and gratitude.

LINKED EPISODES

Wishes, Goals, Resolutions
https://www.freetobemindful.com/podcast/2

New Year Triggers
https://www.freetobemindful.com/podcast/58

Prioritizing Our Focus for the New Year
https://www.freetobemindful.com/podcast/126

2023… A Year in Review
https://www.freetobemindful.com/podcast/179

New Year, Same You
https://www.freetobemindful.com/podcast/180

Embracing a Word of the Year
https://www.freetobemindful.com/podcast/181

TAKEAWAY MESSAGE

The new year isn’t about reinventing yourself - it’s about embracing who you are and who you’re becoming. Reflect on your wins, learn from your challenges, and set meaningful intentions to guide your path forward. Listen in, and remember... you’re always free to be mindful!

Guided Meditation Included.
Stay g

Send us a text

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

EPISODE DESCRIPTION:
Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, answers real-life parenting questions, helping you reduce the overwhelm, find joy, live life intentionally so you don't lose your... well you know...

TODAY'S QUESTION:
"My middle schooler got an iPhone for Christmas. What can I do to keep them safe?"

In this episode, Vanessa provides a relatable and practical approach to managing your child’s new iPhone responsibly. From setting clear expectations to utilizing parental controls, she shares actionable tips to ensure your middle schooler stays safe while learning responsible phone use. Vanessa emphasizes the importance of digital boundaries and the benefits of starting this tech journey together as a family.

TUNE IN TO LEARN:

• How to set clear expectations with your child before they start using their phone
• The importance of parental controls and how to use them effectively
• Ways to teach your child about digital boundaries and online kindness
• How to balance technology with other activities your child enjoys
• Tips for handling inevitable mistakes with patience and as learning opportunities

TAKEAWAY MESSAGE:
Getting a phone is a big step for your child—and for you. By setting clear rules, staying consistent, and modeling healthy habits, you can make this new phase a safe and positive experience for the entire family.

Listen in, and remember... you’re always free to be mindful!

Send us a text

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

In this episode, Vanessa De Jesus Guzman sits down with Kristi Kandel, a visionary real estate developer, to explore the power of purpose-driven living and the transformation of neglected communities. Kristi takes us on a journey from her humble beginnings in a small Ohio town to becoming a successful entrepreneur and passionate advocate for revitalizing underserved areas.

Kristi opens up about how her experiences growing up in poverty and her unwavering work ethic paved the way for her career in real estate. She discusses her deep commitment to community empowerment, emphasizing the importance of collaborating with local residents to restore neglected properties and create lasting change. She also shares her personal journey of self-discovery, revealing how mindfulness practices like meditation and gratitude have helped her stay grounded.

If you’re looking to make a meaningful impact in your community, Kristi’s story of resilience, purpose, and empowerment is for you. Don’t miss this episode!


Find Kristi Here:

• https://kristikandel.com/
• https://www.instagram.com/localrealestatedevelopers
• https://www.linkedin.com/company/local-real-estate-developers
• https://www.linkedin.com/in/kristi-kandel-4b650a12/

Kristi's Offer:

• 50% off $197 Real Estate Course using your coupon code: Freetobemindful
• https://www.localrealestatedeveloper.com/course-signup

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, answers real-life parenting questions, helping you reduce the overwhelm, find joy, live life intentionally so you don't lose your... well you know...

TODAY'S QUESTION:
"Is 7 too young to get my kid a phone?"

In this episode, Vanessa dives into the age-old parenting dilemma of when to introduce phones to kids. With practical advice and relatable anecdotes, she explores factors like maturity, the purpose of the phone, and the potential risks of screen time and social media exposure. Vanessa shares her personal experience and offers alternatives for staying connected while prioritizing safety and responsibility.

TUNE IN TO LEARN:

• How to evaluate your child’s maturity level to determine readiness for a phone
• The risks of giving kids access to smartphones at a young age
• Why understanding the purpose of the phone (safety, communication, or entertainment) is key
• Alternative tools like smartwatches or basic phones that meet family needs
• How to set clear rules and boundaries to manage screen time effectively

TAKEAWAY MESSAGE:
Seven may be young for a phone, but the right decision depends on your child’s needs, readiness, and your family’s goals. By starting small and intentional, you can set a solid foundation for responsible tech use as your child grows.

Listen in, and remember... you’re always free to be mindful!

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Welcome to the Free to Be Mindful Podcast - your space to reduce overwhelm, find joy, and live life intentionally. In today’s episode, we explore a powerful mindset shift: the idea that less can actually give us more. Let’s talk about how letting go - whether it’s habits, expectations, or distractions - can create space for clarity, peace, and purpose.

EPISODE DESCRIPTION:
In a world that tells us “more is better,” we often forget the value of simplicity. Whether it’s clearing space in our homes, our minds, or our schedules, the act of letting go can lead to more focus, fulfillment, and calm. In this episode, we explore how subtraction—not addition—can help us feel lighter and happier. With examples, insights, and actionable tips, we’ll talk about how to simplify life and make room for what really matters.

TUNE IN TO LEARN:

• Why we often believe “more” equals “better”—and how that impacts us.
• How letting go of unnecessary weight can create space for clarity and peace.
• Practical strategies to simplify your life, from habits to physical space.
• How gratitude can shift your focus from “what’s missing” to “what’s enough.”
• Why doing more with less helps us show up better for ourselves and others.

TAKEAWAY MESSAGE:
Less doesn’t mean loss - it means creating space for what matters most. When we simplify our lives, we gain clarity, purpose, and peace. Listen in, and remember… you’re always free to be mindful!

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, tackles real-life parenting questions, helping you find balance, reduce worry, and live mindfully with your children.

TODAY'S QUESTION:
"How can I get my middle schooler to understand budgeting and the cost of the holidays?"

In this episode, Vanessa shares relatable and practical tips for teaching middle schoolers about budgeting during the holiday season. From starting with perspective to involving your child in creating a holiday budget, she provides actionable strategies that help kids grasp the value of money and make intentional choices. Vanessa also emphasizes the importance of modeling gratitude and shifting the focus from material items to meaningful connections.

TUNE IN TO LEARN:

• How to introduce the concept of budgeting in simple, relatable terms
• Ways to involve your child in holiday planning and spending decisions
• How to teach trade-offs and the importance of prioritizing spending
• Why showing real numbers makes the cost of living more tangible
• How earning their own money helps middle schoolers appreciate its value
• 
  

TAKEAWAY MESSAGE:
By involving your middle schooler in holiday planning and budgeting, you’re teaching them not only the value of money but also the importance of gratitude, intentionality, and resourcefulness - lessons that will stick with them far beyond the holiday season.

Listen in, and remember... you’re always free to be mindful!

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

In this episode of the Free to Be Mindful Podcast, host Vanessa De Jesus Guzman chats with her cousin, Dr. Sasha De Jesus, a board-certified weight management specialist and preventive cardiologist. They discuss the importance of a holistic approach to weight management, focusing on sustainable lifestyle changes rather than quick fixes. Dr. De Jesus highlights the benefits of clean eating, including whole, unprocessed foods, and how factors like stress management, sleep, and physical activity are all essential for overall wellness.

Dr. De Jesus explains that weight management is more than just diet and exercise—it’s about taking care of your entire well-being. She also talks about the role of FDA-approved medications in weight management, advising caution with compounded or generic versions, and the importance of working with a healthcare professional to create a plan tailored to your needs.

This episode is for you if you're looking for a balanced approach to health that supports both your body and mind for lasting, positive results.

REFERENCED LINKS:
https://www.instagram.com/sashadjb
https://www.instagram.com/metabolikhealth
www.metabolikhealth.com

Use discount code FREETOBE for 15% off a one-year membership or 10% off a six-month membership.

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, answers real-life parenting questions, helping you find balance, reduce worry, and live mindfully with your children.

TODAY'S QUESTION:
"How do I handle my 7-year-old's tantrums or meltdowns at holiday gatherings?"

In this episode, Vanessa provides practical strategies for managing the challenges of tantrums and meltdowns during busy holiday gatherings. From preparation to de-escalation techniques, she shares tips to help parents navigate these tricky moments with calm and confidence. Vanessa emphasizes the importance of validating your child’s emotions while modeling patience and understanding.

TUNE IN TO LEARN:

• How to anticipate and prepare your child for holiday gatherings to reduce overwhelm
• Why staying calm during meltdowns is key to de-escalating the situation
• How to create a plan for breaks and designate a quiet space to help your child regroup
• The importance of consistency in boundaries and rules, even during the holidays
• How reflecting after the meltdown can teach valuable coping skills for future situations

TAKEAWAY MESSAGE:
Tantrums and meltdowns are opportunities to teach and connect with your child. With preparation, patience, and mindful strategies, you can help them navigate big emotions while fostering resilience and strengthening your bond.

Listen in, and remember... you’re always free to be mindful!

Send us a text

CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus

STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.