I go through the "The Work" by Byron Katie this week and use one of my own thoughts as an example: I suck at ART.

Anchor into a specific situation:

1. Is this True?

2. Can you Absolutely know it's true?

3. How do you react, what happens when you believe that thought?

4. Who would you be without that thought?

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

Creative Visionary Program 2026 SIGNUP: https://pages.art2life.com/cvp/2026-cvp-a-taf/

Byron Katie: Loving What is

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Art2Life is hosting its FREE Creative Visionary Blueprint Workshop March 2 - 6, 2026.

⁠Creative Visionary Blueprint Workshop Sign up: https://artlife.samcart.com/referral/FJOskfI6/ulcCoGWkn3LGqTA5⁠

Email: If you'd like to email me to talk about coaching or The Creative Visionary Program, please go to my website (⁠www.ashleadwalter.com⁠) and click on the email link from there.

If you sign up for this program:

• Every day you receive and email with the learning video at 6am Pacific Time

• Every day there is Live Studio Training 12pm Pacific Time
• Facebook group
• 38 page workbook
• Replays until March 12, 2026

Take Aways from the Workshop:

1. You’ll install the artist’s mindset, which is a unique belief system that allows you to find and then amplify more of who you are in your work.
2. How to use the 3 most powerful levers of authenticity and personal expression in your art and life (they don’t teach you this in art school).
3. The #1 mistake artists make that keeps them unknown and unconfident (and how you can overcome this).
4. Design your “Creative Visionary BlueprintTM” - A simple and powerful framework for your artistic future success.
5. You’ll walk away from this workshop feeling clear, confident, and ready to create the best art of your life.

Creative Visionary Program Enrollment is March 8-12, 2026

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

The Change Cycle Square 3 - The Hero's Journey

"This is much harder than I expected and that's okay."

*** I talk about the poor audio in the intro to this episode but it's fitting because this was a mistake and the whole episode is about taking action and making mistakes so I left the poor audio in!***

Square 3 is about:

- Taking Action

- Making mistakes, learning from them

- The more you struggle, the stronger you become like the butterfly

- BIG effort

- External Changes

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Martha Beck Change Cycle Image www.ashleadwalter.com/life-cycle-image

Square 2 DREAMING & SCHEMING Key Points:

Mantra: "There are no rules and that's okay."

- You'll get thoughts or ideas about something you want to do and maybe never done before.

- You'll have day dreams and night dreams.

- What does your future look like?

- Who do you want to be? What does this FEEL like?

- ACTION: Make a dream or vision board

- ACTION: Wear different clothes or jewelry or hair styles

- ACTION: Change your home decor or "upgrade" a few items that are older or that you would like to improve.

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Martha Beck Change Cycle Image www.ashleadwalter.com/life-cycle-image

Square 1: Death and Rebirth

Mantra: "I don't know what the heck is going on and that is okay"

- Meltdown of our previous selves to give way to our metamorphosis

- Pain: from actual events and painful thoughts and beliefs we are hooked on. Coaching can help hold space.

- Let yourself grieve: you may feel lots of emotions (including denial, anger, sadness, acceptance) and that's okay.

- Focus on right now, one day at a time.

- Caring for yourself with: coaching, therapy, trusted friends or family, resting, journaling, anything creative, walking, doing nothing, reading or whatever you find nurturing.

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Martha Beck Change Cycle Image www.ashleadwalter.com/life-cycle-image

CVP Week 12 - LAUNCH

2026 CVP Sign up Link

Key Take Aways:

1. Scaling art requires scaling your tools and especially your thinking.
2. The risk to get a bigger studio is often rewarded by an improvement in your art.
3. The value of a series is compounded by doing another one.
4. Often, the biggest learning in a series occurs after it is completed
5. Your art is love firstly given to yourself and then, the world

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

⁠CVP:⁠ https://www.art2life.com/about-cvp/

CVP Week 11 - BALANCE

⁠2026 CVP Sign up Link⁠

Key Take Aways:

1. Value and Design have the most visual weight.

2. Design, Value, Colour and Texture all can be used to balance your art.

3. Your process is designed by you for you.

4. Art is finished when you feel alive up close and far away - when you really LOVE it close and far away.

5. Later stage changes are smaller but require more sensitivity.

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

⁠CVP:⁠ https://www.art2life.com/about-cvp/

CVP Week 10: MOMENTUM Key Take Aways:

⁠2026 CVP Sign up Link⁠

1. Stay Open, Present and Curious in your process to maintain momentum

2. Most of the time adjusting design and value will get you unstuck.

3. PLAYing longer, especially in the early stages, will enhance the outcome. Playing is an investment in the painting (yourself? your kids?)

4. It's easier to be risky in the first few passes (layers). Rehearse risk taking in the early stages when the stakes are lower.

5. When in doubt GET IN MOTION! This is really advice for LIFE.

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

⁠CVP:⁠ https://www.art2life.com/about-cvp/

⁠2026 CVP Sign up Link⁠

CVP Week 9 Process Take Aways:

1. You have everything you need to create your art
2. Your Path is what you are creating; your art is merely an artifact. Your life will get better and so will your art when you are excited and fired up.
3. Make many rather than one - it's easier and faster and results in art more like you.
4. You're just dating - not marrying. Don't fall in love with your art too fast! Just PLAY! Don't try to get an outcome.
5. You want your art to FEEL like what brings you alive. What's the feeling you want to bring forward?

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

Ashlea's Website: https://www.ashleadwalter.com/artwork

Ashlea's Colouring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

CVP: https://www.art2life.com/about-cvp/

⁠2026 CVP Sign up Link⁠

CVP Week 8 TEXTURE

Take Aways:

1. Play and Experiment with texture to learn and remember

2. Thick paint is a beautiful contrast to thin paint

3. Subtractive processes create areas of transparency (eg scraping and sanding)

4. Layering creates depth, surface and colour richness (harmony)

5. Spontaneity is created by using tools you can't control

(chisels, trowels etc).

Ashlea's Website: https://www.ashleadwalter.com/

Ashlea's Colouring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

⁠2026 CVP Sign up Link⁠

CVP Week 7

REVIEW: Colour has 5 Components:

• Value
• Complements
• Saturation
• Harmony
• Temperature

Take Aways:

1. Saturation: The intensity or vibrancy of a colour
2. Colour Harmony: Occurs when all the colours share a common colour
3. Glazing: Creates colour harmony and transparency
4. Vibrant highly saturated colours can only be created with primary colours that share a common colour bias (near by on the colour wheel)
5. Colour Differences: are more noticeable as value contrast lessens (decreases).

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's Colouring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

Art2Life: https://www.art2life.com/about-cvp/

⁠2026 CVP Sign up Link⁠

Creative Visionary Program Week 6 - COLOUR VALUE

COLOUR has 5 Components:

- Value

- Complements

- Saturation

- Harmony

- Temperature

Key Takeaways:

• The most visually powerful component of colour is value
• If the value works in your art (and everything is in the right place - design), so will the colour
• Complementary colours are found in nature - they are rich. When there are lots of colours in all your colours things get richer
• Secondary colours (organce, green, violet) are made with the primary colours (red, yellow, blue)
• Gorgeous colours can be made by mixing complements: Red & Green; Yellow and Violet; Blue and Orange.

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's Colouring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

Art2Life: https://www.art2life.com/about-cvp/

Kawa is the Japanese word for ‘river’. The Kawa Model uses the metaphor of a river to represent a person's life journey.

Occupational therapists try to support, restore and maximize their clients’ life flow.

The Kawa Model can be used in its original form of a river, or broken down into the following 5 elements:

i. River Flow - life flow and priorities

ii. River Banks - environments / contexts, social and physical

iii. Rocks – obstacles & challenges

iv. Driftwood – influencing factors

v. Spaces – Opportunities for enhancing flow

Kawa Model: https://kawamodel.com/download/KawaMadeEasy2015.pdf

““Do the best you can until you know better. Then when you know better, do better.” Maya Angelou

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Do you ever ask for signs to help you make your decisions?

I do and this time my sign (a dragonfly) came in right away but I didn't notice it. So it came again in a different way. I read about Dragonflies in Sarah Seidelmann's book "The Book of Beasties: Your A-Z Guide to the Illuminating Wisdom of Spirit Animals." which everyone should get. Sarah Seidelmann is a fellow Martha Beck Life Coach and Artist and she is also a Shaman.

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠2026 CVP Sign up Link⁠

This week's Episode reviews CVP Week 5 - DESIGN

• Design is the arrangement of shapes or areas in your art (could be painting, sculpture, photography, rooms, buildings, print material, almost anything)
• Strong design has a variety of differences: Size, shape or placement
• We mostly notice design differences in the loud conversation
• Create differences in your art for you and the viewer.

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube: https://www.youtube.com/@AshleaDWalter/videos

BONUS Episode:

In this Episode I talk about my knee journey which included 4 surgeries and some weight gain post Baby #2 and a knee injury and my 4th surgery.

I also recap a weight-loss challenge I completed with Jennifer Powter who is a weightloss and mindset expert (link below). I'm all about loving my body for all it can do PLUS being honest about how I am carrying some extra weight at this point in my life and how even losing 10 pounds could be helpful for decreased pain and wear and tear on my knee joint. This challenge was super helpful for me so I hope my recap of it will be helpful to you too.

SMART Weightloss METHOD Challenge May 5-9, 2025:

S: Sustainable Approach- Day 1

M: Metabolic Health - Day 2 

A: Aligned Actions- Day 3

R: Resilience Building - Day 4

T: Transformative Results - Day 5

Ashlea's Website

Ashlea's IG

Ashlea's Coloringbook on Amazon

Jennifer Powter Weightloss & Mindset Expert

⁠2026 CVP Sign up Link⁠

Week 4 of CVP is on VALUE.

Take aways:

• VALUE = the lightness or darkness of a shape or area in your art
• Value is one of the most powerful differences to change and affect your art. This is often where challenges arise in art (not enough value contrast)
• Value Contrast is what we notice; where your eye goes first in a picture
• Value creates Depth: Things that have more value contrast come forward and are more noticeable; things that have less value contrast go back and are more subtle, less noticeable.
• Differences in our art and our life bring us alive. Using value to create differences makes the art exciting to look at.

If you could like, rate and review this Podcast I would really appreciate it!

My Website

My IG

My Colouring Book on Amazon

CVP

⁠2026 CVP Sign up Link⁠

This is such a fun week because we learn how important playing is for our art (and life)!

How will you play this week? Here are some ideas:

- Make up a game with your (kids or dog).

- Use different materials to paint with eg: apple pear mesh sleeve, bottle caps, random materials

- Be curious instead of judgemental

- Try something new eg: go to work or school a different way

- Only do what feels good

- Minimize (or eliminate) what feels bad

- Painting (or working) from how it feels rather than how it looks

- Painting on a few projects at once because it eliminates the pressure of making one great painting .You can be freer this way.

-Follow your intuition; it's the voice of your soul.

⁠Website⁠

⁠IG⁠

⁠Ashlea's YouTube⁠

⁠Ashlea's Colouring Book on Amazon⁠

⁠More about CVP and Art2Life

⁠2026 CVP Sign up Link⁠

Week 2 of CVP: DESIRE

Be where you are and enjoy where you are.

What do you really want?

What do you desire?

Do what brings you alive to feel amazing and inspired and the art will take care of itself.

Website

IG

Ashlea's YouTube

Ashlea's Colouring Book on Amazon

More about CVP and Art2Life

⁠2026 CVP Sign up Link⁠

Creative Visionary Program (CVP) Week 1: DISCOVER

I decided to take the Creative Visionary program again this year so this will be my second year. I wanted to give an overview of each week in case anyone is curious about it.

"Life loves to be taken by the lapel and told: I'm with you kid, let's go."

Maya Angelou

My Website

My IG

Ashlea's YouTube

Ashlea's Coloring Book on Amazon

About CVP and Art2Life

I'm on a Money Journey and wanted to record some affirmations for myself listen to so I wanted to share them with you as well. Some people say affirmations are mumbo-jumbo but I think I'm used to saying mean stuff to myself so I may as well say nice things and things that feel good so I can feel good. The more we practice saying good, positive things to ourselves the more we will believe them. It's worth a try right? Let me know what you think.

Ashlea's Website

Ashlea's IG

Ashlea's Coloring Book on Amazon

Ashlea's Youtube

EFT Tapping can be helpful for stress reduction and if you are experiencing symptoms of anxiety, overwhelm or depression. I go through the points based on a situation I had with my kids where I was stressed and got angry at them. You don't have to get any of this perfect. Get the points in the basic positions and even if you don't say anything when you tap you'll get some benefit.

Start my "rating" your discomfort from 1(not very active) -10 (super active). Tap for a few rounds, rate your discomfort again and likely the number will have decreased. AND remember to breathe!

Here is a link to an article about EFT and Healthcare professionals: Get Article HERE

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon

Ashlea' s YOUTUBE

This Episode starts off with the sound of the healing bowl we bought in Zurich Switzerland from someone from Nepal. It's such a beautiful sound I wanted to share it with you.

Then I talk about letting yourself do things messy and highlighting a point from the Book Creative Calling (see Episode8 ) about letting yourself suck. There is power in just starting even though you don't know exactly what you are doing and that momentum takes you amazing places.

I end with talking about our trip to Europe and how it's been a dream of mine for years. I've had it on my dream board for awhile and in my 100-Things list and we finally just did it! I was pretty anxious and nervous about it initially so I talk about a practice I have of writing to my feelings and how that helps to dissipate them and let my Essential Self take over instead of having the anxiety making all the decisions.

Ashlea's Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon

Ashlea's YouTube

Viola Desmond (1914-1965)

• Viola lived in Halifax Nova Scotia
• She stood up to Canada's racist laws in 1946
• She opened Vi's Studio of Beauty Culture
• In 1944 she opened Desmond School of Beauty Culture, which was the first school in Canada to train Black beauty culturists.

• She stood up to racist policies in movie theatres in 1946 when she refused to leave a whites-only seat in a movie Theatre in New Glasgow.
• She was convicted of a minor tax violation for the one-cent tax difference between the seat that she had paid for and the seat that she used, even though she wanted to pay the difference.
• She was arrested and spent a night in jail and pais a fine of $20 and $6 legal fees.

• Viola appealed the fine with the Supreme Court but she lost.
• In 2010 Viola received a pardon for this situation.
• Viola appears on Canada's $10 bill and she was the first black person and non-royal female to appear on Canadian currency.

Resource: "Amazing Black Atlantic Canadians: Inspiring Stories of Courage and Achievement." by Lindsay Ruck

““Do the best you can until you know better. Then when you know better, do better.” Maya Angelou

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

ROYALTY FREE MUSIC: https://www.youtube.com/watch?v=SButDYqsLus

I recorded this with a cold so excuse the extra noises and pauses.

In this Episode, I referenced a book called "Creative Calling" by Chase Jarvis since he has so perfectly written what I've known to be true my whole life. We are all creative and meant to live creative lives.

I outline:

- Chase's definition of creativity and why it's important to everyone.

- What it's important to be consistent with creativity

- We usually need to unlearn things in order to harness our creativity

- You want to find yourself "pulled" to the work not pushing yourself

- Give yourself permission to suck

- Stop thinking and take action.

https://creativecalling.com

https://chasejarvis.com/never-play-it-safe/

How to Connect with Ashlea:

Website: https://www.ashleadwalter.com

Instagram: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube

CVP is the Creative Visionary Program hosted by Nicolas Wilton and Art2Life. It's a 12-week program (really 14 with two rest weeks worked in) that goes through 12 learning modules: Discover; Desire; Play; Value; Design; Colour - Value; Colour- Saturation; Texture; Process; Momentum; Balance; Launch.

I participated in CVP in 2024 and moved from "panicked" sitting down to a blank page to "excited and curious" about what I could create that day. This is life changing for me because now I actually show up almost EVERY day to do something like painting or drawing. I think creativity is in everything, though, and doesn't have to be visual arts.

FREE Art2Life workshop starts March 3, 2025! CVP starts March 20, 2025.

Art2Life: CVP

Ashlea's Website

Ashlea on IG

Ashlea's Coloring Book on Amazon

Book a Coaching Discovery Call

In this Episode, I discuss Unhelpful Thinking Styles that a lot of us use in every day life but really don't serve us well for living the big, bold lives we want to live. These ways of thinking develop over time from events that have happened to us or how family and friends think. Maybe you'll recognize some of the styles that you use regularly and perhaps being aware of this will help you chose a different way. When you know better you do better!

If you want more support with thought work reach out or book a discovery call:

Ashlea's website: https://www.ashleadwalter.com/lifecoaching

IG:@ashleadwalter : https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Unhelpful Thinking Styles:

www.PsychologyTools.com

Welcome to the Creatively Curious Podcast a space where creativity, life, coaching and occupational therapy intersect to inspire and empower your most authentic life.

I'm your host, Ashlea Walter. I'm a certified Martha Beck, life coach artist, author and licensed occupational therapist.

Each episode will explore the processes, struggles and breakthroughs that shape our personal and creative journeys.

Together, we'll see how creativity could be the missing piece you've been searching for, whether you're an aspiring or seasoned creator, or someone who just loves to explore new ideas.

I'll help you turn down your inner critic and turn up your curiosity, creativity, and confidence. So let's get to it!

This Podcast is unedited and it's most authentic self. This is how I want to show up in this world and I'd love for you to show up like this too.

My Website:www.ashleadwalter.com

Book a Coaching Discovery CallHERE : If you'd like to try out my coaching style.

In this Podcast Episode I review what Occupational Therapy is and talk a little bit about where I've worked in my OT career. I also talk about what Life Coaching is and isn't and why I decided to become a Life Coach.

My Website: https://www.ashleadwalter.com/lifecoaching

Ashlea's IG: @ashleadwalter https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon : https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Occupational Therapy Links:

Canadian Association of Occupational Therapists: https://caot.ca/

Society of Alberta Occupational Therapists

https://www.saot.ca/

Life Coaching Links:

Martha Beck Wayfinder Life Coaching:

https://marthabeck.com/

International Coaching Federation:

https://coachingfederation.org/

RAIN TOOL

In this week's Episode I talk about the RAIN Tool (Recognize, Allow, Investigate, Nurture) that Tara Brach talks about in her book Radical Compassion. I use this tool on myself as well as coaching clients to start to recognize all emotions and thoughts and not judge them. I have other tools to use on painful or unhelpful thoughts but the first step is recognizing the thoughts or emotions we are having and just allowing it all to be present with curiosity. Feel the feeling in your body without judgement and allow them to be there. Most often, they have a message for you or are trying to help you in some way.

What is the message you need to hear from whatever emotion you aren't allowing?

Ashlea's Website: www.ashleadwalter.com

Ashlea's IG: @ashleadwalter: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube Channel: https://www.youtube.com/@AshleaDWalter/videos

This is a meditation to help you get clear on what your dreams are. What would you really love to do? Does your dream or vision have a message for you? What did you see?

Ashlea's Website: ⁠www.ashleadwalter.com⁠

Ashlea's IG: ⁠@ashleadwalter⁠: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube Channel: https://www.youtube.com/@AshleaDWalter/videos

This is a tool I use with Life Coaching clients so they can be better attuned to the wisdom of their bodies. The Body Compass Tool is from Martha Beck's Wayfinder Life Coach training and serves as a guide to living a more authentic life. In short, do more things that feel good and fewer things that feel yucky. Simple yet effective. If you have questions please reach out.

Ashlea's Website: ⁠www.ashleadwalter.com⁠

Ashlea's IG: ⁠@ashleadwalter⁠: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube Channel: https://www.youtube.com/@AshleaDWalter/videos

This is a helpful and quick way to calm and ground yourself and to get back into your body and out of your head. Feel free to use it before meetings, nervous-nelly situations, or if you feel overwhelmed or out of sorts. You are safe and loved.

Ashlea's Website: ⁠www.ashleadwalter.com⁠

Ashlea's IG: ⁠@ashleadwalter⁠: https://www.instagram.com/ashleadwalter/

Ashlea's Coloring Book on Amazon: https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

Ashlea's YouTube Channel: https://www.youtube.com/@AshleaDWalter/videos

In this Episode we talk about Eros, the Sex Retreat Kirstin is hosting in Mexico March 17 - 22, 2026 and what it means to feel the Aliveness of Life. We discussed how painting and creativity are closely tied to the aliveness that sex also allows us to tap into. You don't want to miss this Episode!

Kirstin is offering the Early Bird Pricing to Podcast listeners so please mention the Podcast if you connect with her about the Retreat. Only 2 Spots left!

Kirstin's Website: https://www.kirstinhotellingzona.com/

The Sex Retreat: https://sexretreat.info/

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

ROYALTY FREE MUSIC: https://www.youtube.com/watch?v=SButDYqsLus

My Favourite Regulation Tools:

1. Deeper than regular breaths OR Box Breathing: 4 counts in, Hold for 4 counts, 4 breaths out, out for 4 breaths
2. EFT Tapping (see link to Podcast Below)
3. Saying "I am safe...I am loved"
4. Crying (this could be #1 and I forgot to mention it...energy in motion!)
5. Orientation to 5 Things:

• 5 Things you can see
• 4 Things you can Touch
• 3 Things you can Hear
• 2 Things you can smell
• 1 Thing you can taste

Sadness

Wrap in blanket, hand on chest, hands on arms in self-hug, sway gently, warm bath or shower, cry if safe to do so

“It’s okay to be slow right now.”

Loneliness

Hum, talk to self, or create art or collage

“I am allowed to want connection.”

Anger

Punch lightly, stomp, scribble art

“Something in me needs protecting.”

Fear / Scared

Look around, draw protective shapes, hum, Orientation to present

“This is now, not then.”

Anxiety

Tap foot, to alternating knees, draw patterns, slow rhythmic breath

“I am safe enough in this moment.”

Overwhelm

Dim lights, single-color art, simple movement, orientation to 5 things

“I only need to do one thing.”

Guilt / Shame

Hand on heart/stomach, write/tear paper

“I am human. I can move forward.”

Joy / Pleasure

Sway, dance, bright colors, savor senses

“I can notice and enjoy this.”

Curiosity / Surprise

Explore small things, journal, short stretches

“I can explore safely and learn.”

Disgust / Revulsion

Shake limbs, draw boundaries, orient

“I can protect myself safely.”

FEELINGS WHEEL

Find on that resonates with you but here's one to start with

https://feelingswheel.com/

Episode I mentioned in this Podcast:

EFT tapping Podcast Episode 10: Emotional Freedom Technique

https://www.ashleadwalter.com/podcast/episode-10-eft-tapping

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

ROYALTY FREE MUSIC: https://www.youtube.com/watch?v=SButDYqsLus

The Coaching Framework (Categories for Human Experience) helps a coach organize the client's experience so the coach can understand it better and help identify distressing or unhelpful thoughts more efficiently.

The Coaching Framework works like this:

• (C) Circumstances or facts drive our Thoughts

• (T) Our Thoughts influence our Feelings (and vice versa)

• (F) Our Feelings or Sensations influence our behaviours or (A) Actions (and vice versa)

LINKS:

Episode 6: Unhelpful Thinking Styles: https://www.ashleadwalter.com/podcast/episode-6-unhelpful-thinking-styles

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Byron Katie "The Work": https://thework.com/

ROYALTY FREE MUSIC: https://www.youtube.com/watch?v=SButDYqsLus

In this week's Episode, I discuss what Energy Conservation is and how I use it in an Occupational Therapy role as well as as a Life Coach. Energy Conservation is simple saving energy and tips on how to do that. Energy Conservation is based on 5 P's:

1. Pacing
2. Positioning
3. Planning
4. Prioritizing
5. Problem Solving

I give tips for EC for the bathroom, grooming/dressing, Bathing, Laundry, Cleaning, Cooking and transportation.

Let me know if you have any questions or comments.

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Here is a guided visualization to help you connect with your dreams. Sometimes coaching clients have a hard time even letting themselves dream about what they really want so hopefully this can help.

Remember:

• Trust yourself
• Trust your Life
• Trust your dreams

Background Music: License: Creative Commons Attribution license (reuse allowed): https://www.youtube.com/watch?v=dDTYv-F20sE&list=PLzUWQHotbql3pMZsAn9S4-eiWIYoXBKb5&index=5

"Your soul is tired of waiting for you to feel more alive." Nick Wilton

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Change Cycle Square 4 - THE PROMISED LAND

Mantra "Change is happening and that's okay."

• Things are working well
• Kids are sleeping through the night
• You've had surgery and are healed and stronger
• You're "back" but "different."
• Trust your "wings" and enjoy the fruits of your labour.
• Make small adjustments
• Live in continuous creative response to everything

Two things to do in this Square:

1. Rest until you feel like playing

2. Play until you feel like resting

Question: How good are you willing to let it get?

Question: What do you REALLY want?

⁠Ashlea's Website: https://www.ashleadwalter.com/artwork⁠

⁠Ashlea's Colouring Book on Amazon: ⁠https://www.amazon.ca/Coloring-Book-Anxiety-Relief-Mindfulness/dp/B0CGL4FZJG

⁠Ashlea's IG: ⁠https://www.instagram.com/ashleadwalter/

⁠Ashlea's YouTube: ⁠https://www.youtube.com/@AshleaDWalter/videos

Martha Beck Change Cycle Image www.ashleadwalter.com/life-cycle-image