← Therapy for Black Girls
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- [00:12]
Dr. Joy Harden Bradford
Welcome to the Therapy for Black Girls Podcast, a weekly conversation about mental health, personal development, and all the small decisions we can make to become the best possible versions of ourselves. I'm your host, Dr. Joy Hardin Bradford, a licensed psychologist in Atlanta, Georgia. For more information or to find a therapist in your area, visit our website@therapyforblackgirls.com while I hope you love listening to and learning from the podcast, it is not meant to be a substitute for a relationship with a licensed mental health professional. Hey y', all, thanks so much for joining Me for session 444 of the therapy for Black Girls Podcast. We'll get right into our conversation after a word from our sponsors.
- [01:09]
Dora Kamau
This is an I Heart podcast, guaranteed.
- [01:13]
Dr. Joy Harden Bradford
Human Ever been at the pharmacy counter and your mind goes blank when the pharmacist asks any questions? That's why you need to listen to beyond the Script from CVS Pharmacy and iHeartMedia starting January 14th. Hosted by Dr. Jake Goodman, each episode features real conversations with CVS pharmacists, the health experts you see most, breaking down the questions you wish you'd asked from which meds may not mix well to what vaccines you need before a big trip. They'll bust myths, decode trends, and share practical advice you can actually use. Listen to beyond the script on the iHeartRadio app, Apple Podcasts, or wherever you get your podcast. Today I wanted to share some thoughts about investing in your future while showing up for your present needs. Most of us play a lot of roles in life partner, employee, caregiver. But many of us also think about another role that could take our lives to where we want it to Degree holder. That's where a national university comes in. They've been busy since 1971 creating more ways for you to work, earning a degree into your busy life. NU confers more graduate degrees to diverse populations than any other institution in the country, with more than half being earned by women. With flexible online formats, four and eight week courses, monthly class starts, and year round enrollment, NU is an accredited nonprofit university that makes higher education possible and achievable for busy working adults with over 150 different degrees, credentials and certificates to choose from, they have a program that fits your career goals too. Learn more today at nu.edu. living with an autoimmune condition isn't easy, and every journey is different. That's why Season five of Untold Life with a Severe Autoimmune Condition from Ruby Studio in Argenics shares powerful firsthand stories from people with conditions like MG and cidp hosted by Martine Hackett These conversations dive into what resilience really looks like through setbacks, breakthroughs, and finding strength in community. Listen on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
- [03:19]
Debbie Brown
Okay, Christmas is over, but that doesn't mean you're done with gift giving. Why not give a little something to yourself? Macy's After Christmas Sale is on, so now's the time. Want a new coat for the new year? Macy's is offering 50% off wool blend coats. Or how about a dress for New Year's eve? They've got 33% off cocktail from Ann Klein, BCBG, Avec Le Fille and more. Take advantage of Macy's After Christmas sale now through January 1st and and treat yourself. Shop in store or online@macy's.com if you're.
- [03:50]
Dr. Joy Harden Bradford
Tired of the tug, the heat and the hours it takes to blow dry your hair, I got you covered. Revair is a reverse air hair dryer that's changing the game for textured hair. It dries, stretches and smooths your hair all at once with way less heat, less damage and less time. Whether you're rocking coils, curls or kinks, Revair works with your texture, not against it. It's gentle, efficient and gives you that salon quality finish right at home. Imagine all the things you could get done in a day if you cut your styling time in half. With the holidays approaching, treat yourself or loved ones to healthier, shinier hair in a fraction of the time. Thousands of women are already loving the results and the time they are getting back in their day. And right now Revair is offering their lowest price of the season so you can look your best at your holiday events. You can also become a member and earn points and rewards every time you shop. Visit myraver.com today to shop their holiday sale. That's myravere.com your crown deserves it. I'm really glad you're here for this very special year end episode. As I've been reflecting on this year, all of its challenges, its unexpected turns, its moments of grace, I kept coming back to two conversations that felt like medicine for this exact moment. These are conversations about what it means to fall apart and come back together. About sitting with our pain long enough to understand its wisdom. About setting intentions that honor who we're becoming, not just who we think we should be. So today I'm bringing you a curated collection of insights from two remarkable women, Debbie Brown, author of Living in Wisdom, and Dora Kamau, meditation teacher and wellness expert. Think of this as your Year end reflection guide. Part permission slip, part practice session, all heart. Whether this year broke you open or built you up, or both, there's something here for you. So take a deep breath, maybe grab your journal, and let's close out this year together with some real talk about transformation. You know what's interesting about the end of a year? We're always thinking about what's next. New goals, new habits, new versions of ourselves. But what about what needs to complete first? What about the things we've been carrying that need to be set down? When I talked with Debbie earlier this year, she had just finished a book that had been living in her mind and body for six years. And what she said about completion, about finally releasing something you've been holding, really stayed with me, because I think a lot of us are walking around with unfinished business, unexpressed creativity, and stories we haven't given ourselves permission to tell. So as we think about closing out this year, I want us to start here with what completion can open up for us.
- [06:48]
Debbie Brown
You know what has been bringing me a lot of joy, truly the feeling of completion. This book that I'm going to be talking about with you today. It had rattled in my mind for six years, took me about two years to do. And then when I finally, like, turned in the manuscript and got the galley, it felt like all of this space came into my spirit and body. It's like it was something that I needed to complete and share. And as soon as that happened, I feel like I've been given access to, like, new layers of my own creativity, new layers of thought. I space to think about new things. It's been feeling really joyful. My body is kind of getting used to it, my mind is getting used to it, but that feels really exciting for me.
- [07:42]
Dr. Joy Harden Bradford
Tell me about the timing of this.
- [07:43]
Debbie Brown
I wrote my first book almost eight years ago, which was called Crystal Bliss, which was a beautiful opportunity. And I was able to share my passion for crystals, my passion for meditation. But I had a lot of deeper stories to share and. And that was always known to me that at some point I was gonna share a lot deeper perspective and look and technique and healing process, things that I had been working with personally, things that I had amassed a lot of practice in, things that I had used with clients. And so I felt like God gave me the seed, the feeling. And it wasn't so much about getting it done right away. I had a few different iterations of this kind of come through for about 6 full. But it was really about divine timing. And so God Kept telling me, watch, look, prepare, write down, start creating this space for this kind of creativity to tell these kinds of stories. But it was really about finding new ways to kind of romance my life a little bit.
- [08:50]
Dr. Joy Harden Bradford
Divine timing. That phrase keeps showing up, doesn't it? And maybe that's what this year has been teaching us, that not everything is meant to happen on our timeline, that sometimes we're being prepared for something we can't quite see yet. But here's the tension, right? In our culture of instant everything, instant sharing, instant reactions, instant vulnerability. How do we know when something is ready to be shared? We've actually healed enough to tell the story without re traumatizing ourselves. This is something Debbie and I talked about deeply. And I think it's especially important as we reflect on this year because some of you went through things in 2025 that you're not ready to talk about yet, and that's okay. That's more than okay. That's wisdom. How do you know you are in a healed enough space to be able to share about something on the written page? Because there's like the feeling it and then there's the writing it and then releasing it for other people to kind of take in. Right. So how do you know when you are in a place to be able to write about, you know, some of the things you wrote about?
- [09:55]
Debbie Brown
I knew when I came on the show these questions would be questioning. Oh my God. And thank you so much for your words, my Lord. Do you know the feeling is mutual? I think I have a few ways that I think I want to approach this question. I know we are in a day and age of like, deep sharing and deep truth. And as I was kind of walking through a lot of the stories that I share in this book, I was also in the midst of serving. A lot of the things that were coming forward were happening, like immediately when the pandemic started. And so that wasn't a place to share from. I have a lot of patience for the unfolding of life, and I feel like I am someone that believes in sharing the wisdom and not necessarily steeping in the pain and sharing the trauma of the moment. Now that is not for everybody. But as a teacher and as someone that helps facilitate and guide, I think that's really important. I need needed to metabolize the experiences that were happening to me in my life. I needed to be in process with it. Experience at first glance, you kind of have to sift through the pain, sift through the reflection, and start to see where everything is falling. So I had to let myself be shattered in certain respects and just let it all kind of be in front of me before I saw, you know, what is the rebuild the. What is the learning? What is the work that is in front of me? I believe deeply that every single thing that happens to each and every one of us serves purpose. And by serve purpose, I mean literally serves a purpose in your life and in the world, but also serves and informs your life's purpose. And I felt like a lot of the experiences that I have through some dark teachers in my life, like loss and grief and betrayal, you know, those are things that are meant to be deeply thought about and understood. I was in a lot of pain, and I had a lot of reverence for the pain that I was in. And so I felt like I needed to see it through. I needed to see myself be on the other side of it. I needed to see the wisdom in it. And then I needed to start sharing and teaching my learnings in real life and seeing how those things were affecting other people. And then I felt like it was ready to be shared in the book.
- [12:19]
Dr. Joy Harden Bradford
So let's talk about what happened this year. Maybe you held it together. Maybe you barely held it together. Maybe you didn't even hold it together at all. And honestly, that might have been exactly what needed to happen. I know some of you are listening and thinking, fall apart. I don't have that luxury. I have people depending on me, bills to pay, a life to keep running. And I hear you, but what if I told you that sometimes falling apart is how we find the pieces we actually need to keep? This is what Debbie calls permission to shatter. And it's the first chapter of her book for a reason. Because for our community, for black women especially, we've been conditioned to hold everything together for everybody else. But this year might be asking something different from us. So, you know, you kind of come out the gate swinging in this book, Debbie. Like, one of the first chapters is, you have permission to shatter. Basically, like, completely fall apart. As much value as I think we both recognize, I think for our community, for the therapy for black girls community, many people will hear that and be like, absolutely not. I don't have time. Right? Like, we are doing our best to just hold it together. And so talk to me about, like, the permission to shatter and the value that's on the other side.
- [13:34]
Debbie Brown
And this is something I've thought about so much because I think, especially within our community, we've just had to be resilient for centuries, right? So it's like some of our resilience and our forging through and our process and our positivity. Right. Our ability to not be beaten is what is our strongest pull in most moments. And it's incredibly beautiful. I'm so grateful, so grateful for the generations of resilience that have been burrowed deeply into my cells and at the same time, thought and point of that a lot of us alive right now, we're the first generation that's ever even had a chance to feel. So there are a lot of things that we're doing for ourselves and we're doing for our children, we are doing for our parents that has just absolutely never been done before. But it's going to change the flow of how we're able to be ourselves forever.
- [14:33]
Dr. Joy Harden Bradford
So we've talked about completion, about divine timing, about permission to shatter and rebuild. These are the big transformative themes that maybe defined your year. But now let's get practical, because transformation is beautiful in theory. But what about Monday morning? What about when your body feels like it's betraying you instead of supporting you? This is where Dora Kamau's work comes in. And I love how her journey started, not in some perfect, pristine wellness space, but in a closet, literally hiding her healing practice from her mom, which feels like such a metaphor for how so many of us have had to find our way to wellness, quietly, secretly making it up as we go. As we prepare to move into a new year, I want us to think about what practices will actually support us. Not the ones that look good on Instagram, but the ones that meet us where we are. So you have done so many incredible things. You are like, we talked about a part of Headspace and the Nike well Collective. And I'd love to hear just a little bit about how you got to this journey of wellness in the things that you're currently doing.
- [15:41]
Dora Kamau
Yeah, it's been a while. I started to meditate back in 2010 after experiencing a tumultuous relationship and really struggling with anxiety. And at first my mom was like, go to therapy or go to church. And I went to therapy and it just wasn't a fit. It wasn't a therapist that understood what I was going through because I was high functioning, I guess. And so that kind of sent me on my journey to understand my mind because I had been, I don't say, like, quote unquote normal up until then. And then it felt like, you know, I couldn't be in public spaces, I was afraid to talk to people. My body felt like a foreign place to me. And so I started to meditate, hiding in my mom's house, in my bedroom, in the closet, because she didn't want any meditating or chanting or Buddha, none of that in her house. And from there something just clicked about how powerful it is to know that your mind can be such a beautiful and yet destructive place, and how the body is always listening to the mind, and the mind's always listening to the body.
- [16:49]
Dr. Joy Harden Bradford
More from our conversation after the break. Ever been at the pharmacy counter and the pharmacist asks, do you have any questions? And suddenly your mind goes blank? That's exactly why you need to listen to beyond the Script from CVS Pharmacy and iHeartMedia starting January 14th. Hosted by Dr. Jay Goodman, this podcast brings you real conversations with CVS pharmacists, the health experts you see most answering the questions you wished you'd asked, like which medications might not mix well, what vaccines you should consider before a big trip, and even those questions you were too embarrassed to say out loud. Each episode busts myths, decodes health trends, and gives you practical, trustworthy advice straight from the people behind the counter. No white coats, no lectures. Just real talk, real answers, and maybe a few laughs. Listen to beyond the script on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Today I wanted to share some thoughts about investing in your future while showing up for your present needs. Most of us play a lot of roles in life partner, employee, caregiver. But many of us also think about another role that could take our lives to where we want it to. Degree holder. That's where a national university comes in. They've been busy since 1971 creating more ways for you to work earning a degree into your busy life. NU confers more graduate degrees to diverse populations than any other institution in the country, with more than half being earned by women. With flexible online formats, four and eight week courses, monthly class starts and year round enrollment, NU is an accredited non profit university that makes higher education possible and achievable for busy working adults with over 150 different degrees, credentials and certificates to choose from, they have a program that fits your career goals too. Learn more today at nu.edu. if you're tired of the tug, the heat and the hours it takes to blow dry your hair, I got you covered. Revair is a reverse air hair dryer that's changing the game for textured hair. It dries, stretches and smooths your hair all at once with way less heat, less damage and less time. Whether you're rocking coils, curls or kinks, Revair works with your texture, not against it. It's gentle, efficient, and gives you that salon quality finish right at home. Imagine all the things you could get done in a day if you cut your styling time in half. With the holidays approaching, treat yourself or loved ones to healthier, shinier hair in a fraction of the time. Thousands of women are already loving the results and the time they are getting back in their day. And right now, Revair is offering their lowest price of the season so you can look your best at your holiday events. You can also become a member and earn points and rewards every time you shop. Visit myraver.com today to shop their holiday sale. That's myraver.com your crown deserves it.
- [19:53]
Joel and Matt from How to Money
Hey, y', all, it's Joel and Matt from how to Money. Joel, you were just out in Seattle recently, weren't you? Yeah, man, it was amazing. I went for one of the most glorious runs of my life. Along the waterfront. It had everything you could ask for. Crisp air, mountain views, fairies gliding across the water. Beautiful. I love it, man.
- [20:10]
Dr. Joy Harden Bradford
Yeah.
- [20:10]
Joel and Matt from How to Money
For us, our road trip through Charlottesville was a highlight. We actually splurged on a custom built Airbnb and it was well worth it. The house had these unique touches, like a poured concrete counter there in the kitchen with a built in drying rack. Super functional. It even inspired some ideas for our house.
- [20:26]
Dr. Joy Harden Bradford
Ooh.
- [20:26]
Joel and Matt from How to Money
Plus, with a kitchen like that, you save money eating out. Yes, exactly. That's what struck me. What seems normal to a homeowner can be the thing that makes a guest trip really special. Which is why hosting makes sense, right? Travelers are looking for those authentic, memorable spaces. And if you don't have time to manage all that well, Airbnb's co host feature makes it easy. A local co host can help with everything from creating the listing to keeping your place running smooth. Yeah. So while you are off making your travel memories, your home could be helping someone else make theirs. Find a co host@airbnb.com host 10 athletes.
- [21:00]
Debbie Brown
Will face the toughest job interview in fitness that will push past physical and mental breaking points. You are the fittest of the fit. Only one of you will leave here with an IFIT contract worth $250,000.
- [21:18]
Dora Kamau
This is where mindset comes in.
- [21:20]
Dr. Joy Harden Bradford
Someone will be eliminated.
- [21:22]
Debbie Brown
Pressure is coming down.
- [21:24]
Joel and Matt from How to Money
Trainer games on Prime Video January 8th. Watch the trailer on trainergames.com.
- [21:34]
Dr. Joy Harden Bradford
Can we talk about something real for a moment? This year might have left some marks. Maybe it reactivated old traumas. Maybe it created new wounds and if someone tells you one more time to just breathe or just meditate without understanding why that might feel impossible for you right now. I see you. This is why I wanted to share this part of my conversation with Dora, because she gets it. She understands that healing isn't one size fits all, and that some of the most popular wellness practices can actually be harmful if they're not offered with care and understanding. As you think about what you're taking into the new year, I want you to have tools that actually work for you, not tools that make you feel like you're failing because they weren't designed with your experience in mind. You mentioned your training in psychology and as a psychiatric nurse. How does that inform the work that you feel like you do today?
- [22:28]
Dora Kamau
Yeah, I would say, you know, psychiatric nursing taught me a lot about trauma sensitive mindfulness, I think, and a lot of people don't know that it's such a privilege to be able just to close your eyes and to be with your body and your breath in such an intimate way. And for people who are living with trauma or experience experiencing trauma or survivors of trauma, that's a really big thing. Right. And even paying attention can be really harmful for folks who are recovering from trauma. And so a lot of what I do is trauma informed. As being a survivor of trauma myself, but also recognizing that there are a lot of barriers when we just ask people to sit down and to close their eyes and notice their body and their breath. And I wanted to make sure that this practice was accessible to all people. So I'm very grateful that I was able to be in psychiatric nursing and work with people from, you know, all types of backgrounds in that space. My last job was in addictions with women. And that let me know, like, okay, I can't just go in there and tell people to practice compassion or take deep breaths like safety, trust are so, so important in those environments. And that informs a lot of what I do today. Cultivating safety and trust.
- [23:44]
Dr. Joy Harden Bradford
Can you talk about some of the other things that are important as a part of a mindfulness practice when you're thinking about being trauma sensitive? Like, I know the closing of the eyes is one that I think a lot of people know, but what other kinds of things are you paying attention to?
- [23:58]
Dora Kamau
Yeah, I would say agency and choice are really big things, giving people modifications and different points of focus in a practice. So again, if noticing the body's uncomfortable, notice an area of the body that feels better. You can open your eyes and notice an area in your room or in your surrounding that feels good to look at, I think, reminding people that they have control over their practice. I think, you know, when you go into studios, you never really hear a teacher saying, like, if it doesn't feel good, you could leave. And I always tell people that, like, if this does not feel good in any way, don't think that you need to be here to prove something to me or yourself like that. Honoring of your body and whatever it's communicating to you in the moment is so important. And so I think reads to instilling control for people and their practices, not being the one that knows it all, and I know more than you, but really reminding people that they are the expert of their own experience and normalizing some of the things that can come up in practice. Right. Why does it feel like I'm going right back to the past in my practice, or why is my mind wandering or I'm distracted or I can't do this? And normalizing, like, the mind is designed to wander and to judge and to think. And it's really important to normalize those things for people living with trauma in people not living with trauma and experiencing it in the present moment.
- [25:22]
Dr. Joy Harden Bradford
All right, we're here. The moment this whole episode has been building toward because we can talk about transformation and healing and practices all day, but at some point, we have to ask, what do I do with all of this? How do I actually reflect on where I've been and set intentions for where I'm going? And listen, I know there's a lot of pressure around New Year's resolutions. Like, somehow January 1st is this magical reset button. And if you don't have your whole life figured out by then, you've already failed. But Dora has a different perspective, one that I think will take some of the pressure off and help you approach this transition with more grace. Because maybe the new year isn't about becoming a completely different person. Maybe it's about continuing to become more fully yourself. As we start to think about, like, the end of one year, the beginning of a new year, I'm curious to hear, what kinds of things are you typically reflecting on? And why do you think, like, this time frame is such a right time for, like, those kinds of reflections?
- [26:24]
Dora Kamau
Yeah, I love to reflect. I have all my journals up until, like, 2015. And so, you know, I hear a lot of people talk about how you shouldn't read your journals once you write in it. But I think that reflection part, that documentation of your life can be really helpful to, like, show you that change has been happening in your life or growth has been occurring because it's hard when we just keep it up to our minds to kind of reflect in that way. Right. There's so many different things that can also come up in those moments of reflection. So I find going back to my journals, looking back at all the things that I've done, the places that I've been, the things that I've accomplished, the things that I can be proud of towards the end of the year helps me to also look forward and set plans for the year to come. So, and I think there's a lot of pressure for the new year because it feels like, I don't know, there's this thing about the new year being like a destination or everything has to happen like 2025. Life is going to change. And for me, this could be because of my practice. I just see it as a continuation, not necessarily like a beginning and an ending, but it's like, you know, it's just a continuation of like moment to moment, a series of moments, rather than like, like this big catastrophic thing that's happening because there's a lot of pressure in that. Right? There's a lot of. I learned a term the other day called arrival fallacy. So it's this false idea that when we get to a certain destination, we'll be happy.
- [27:53]
Dr. Joy Harden Bradford
More from our conversation after the break. Ever been at the pharmacy counter and the pharmacist asks, do you have any questions? And suddenly your mind goes blank? That's exactly why you need to listen to beyond the Script from CVS Pharmacy and iHeartMedia. Starting January 14th. Hosted by Dr. Jay Goodman, this podcast brings you real conversations with CVS pharmacists, the health experts you see most answering the questions you wish you'd asked, like which medications might not mix well, what vaccines you should consider before a big trip, and even those questions you were too embarrassed to say out loud. Each episode busts myths, decodes health trends, and gives you practical, trustworthy advice straight from the people behind the counter. No white coats, no lectures. Just real talk, real answers and maybe a few laughs. Listen to beyond the script on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Many of us play lots of different roles in life partner, employee, caregiver. And many of us also think about another role that could take our life where we want it to be. Degree holder that's where National University comes in. They've been busy since 1971 creating more ways for you to work, earning a degree into your hectic life NU confers more graduate degrees to diverse populations than any other institution in the country, with more than half being earned by women. With flexible online formats, NU makes higher education possible and achievable for busy working adults. Learn more today at nu.edu if you're tired of the tug, the heat, and the hours it takes to blow dry your hair, I got you covered. Revair is a reverse air hair dryer that's changing the game for textured hair. It dries, stretches and smooths your hair all at once with way less heat, less damage and less time. Whether you're rocking coils, curls or kinks, Revair works with your texture, not against it. It's gentle, efficient, and gives you that salon quality finish right at home. Imagine all the things you could get done in a day if you cut your styling time in half. With the holidays approaching, treat yourself or loved ones to healthier, shinier hair in a fraction of the time. Thousands of women are already loving the results and the time they are getting back in their day. And right now, Revair is offering their lowest price of the season so you can look your best at your holiday events. You can also become a member and earn points and rewards every time you shop. Visit myraver.com today to shop their holiday sale. That's myraver.com your crown deserves it.
- [30:32]
Joel and Matt from How to Money
Hey y', all, it's Joel and Matt from how to Money. Joel, you were just out in Seattle recently, weren't you? Yeah, man, it was amazing. I went for one of the most glorious runs of my life, along the waterfront. It had everything you could ask for. Crisp air, mountain views, fairies gliding across the water. Beautiful. I love it, man. Yeah, for us, our road trip through Charlottesville was a highlight. We actually splurged on a custom built Airbnb and it was well worth it. The house had these unique touches like a poured concrete counter there in the kitchen with a built in drying rack. Super functional. It even inspired some ideas for our house. Plus, with a kitchen like that, you save money eating out. Yes, exactly. That's what struck me. What seems normal to a homeowner. It can be the thing that makes a guest trip really special. Which is why hosting makes sense, right? Travelers are looking for those authentic, memorable spaces. And if you don't have time to manage all that well, Airbnb's co host feature makes it easy. A local co host can help with everything from creating the listing to keeping your place running smooth. Yeah, so while you are off making your travel memories, your home could be helping someone else make theirs Find a co host@airbnb.com host 10 athletes will face.
- [31:40]
Debbie Brown
The toughest job interview in fitness that will push past physical and mental breaking points. You are the fittest of the fit. Only one of you will leave here with an IFIT contract worth $250,000.
- [31:57]
Dora Kamau
This is where mindset comes in.
- [31:59]
Debbie Brown
Someone will be eliminated. Pressure is coming down.
- [32:03]
Joel and Matt from How to Money
Trainer Games on Prime Video January 8th. Watch the trailer on trainergames.com.
- [32:12]
Dr. Joy Harden Bradford
Before we close out this year together, I want to give you something you can actually use. Not just more information, but a practice. Something you can return to whenever you need to reconnect with your intentions. When I recorded my conversation with Dora, she led us through a beautiful meditation about how we want to feel in the coming year. Not just what we want to achieve or accomplish, but how we want to feel in our bodies, in our lives, in our relationships. So this is my gift to you as we close out this year. A few minutes to get quiet, to get honest, and to plant seeds for what you want to grow. If you're able, find a comfortable position. If you're driving or doing something that requires your full attention, just let Dora's words wash over you as a blessing. You can always come back to this episode later and practice more fully. But for now, let's take a breath together and set some intentions.
- [33:10]
Dora Kamau
All right, I'm going to invite you wherever you are, just to settle in. So if you'd like closing the eyes or keeping them open to a soft gaze. And then just beginning to notice your body and noticing if your body needs to be adjusted, Finding a position that's most comfortable for you. And then just beginning to notice the rising and falling of the breath, Feeling the body expanding and contracting with each inhale and each exhale. And arriving to this moment, Just noticing how you're arriving, noticing the thoughts in the mind, emotions in the heart.
- [34:34]
Dr. Joy Harden Bradford
And.
- [34:34]
Dora Kamau
Any sensations in the body. And then we'll take a deep breath here, breathing in and breathing out. And again breathing in and breathing out, Allowing the mind and the body to be soft one last time.
- [35:13]
Dr. Joy Harden Bradford
Here.
- [35:13]
Dora Kamau
Breathe.
- [35:13]
Dr. Joy Harden Bradford
Breathing in.
- [35:17]
Dora Kamau
And breathing out. And inviting you to imagine yourself how you would like to be at the end of this year. Coming up, How would you like to feel in your friendships, in your work, In your health and well being? Just taking a moment to reflect.
- [36:06]
Dr. Joy Harden Bradford
And.
- [36:06]
Dora Kamau
Envision how you would like to feel. Also acknowledging any doubt or hesitation to dream this big or maybe envision this far into the future. Recognizing in the mind there is no limitation to what is possible. Also noticing if the mind maybe has wandered. That's okay. Just gently guiding it back to this moment, to this vision, into these feelings. As you focus on these feelings, maybe thinking about a few things or a few actions that you need need to take in order to prioritize this feeling. So if you would like to feel more rested or more joyful and more happy, what are some things that you can do in your days to remain force this feeling? What thoughts would you need to think? Who would you need to be surrounded by? What are you saying yes to, and what are you saying no to? Maybe thinking about the different boundaries that need to be set or the different stories that need to be unlearned in order to make this feeling a reality. And then if you'd like, resting a hand on the heart, connecting to this place of kindness and compassion, Seeing if you can offer yourself a few words of encouragement or affirmation. That could sound like, I am deserving of a life filled with joy and happiness. I am worthy of good things. Or maybe I trust the timing of my life. What is it? We'll take another deep breath here, breathing in.
- [40:01]
Dr. Joy Harden Bradford
And letting go.
- [40:07]
Dora Kamau
And then just beginning to feel the weight of the body pressing down into the surface beneath you. Inviting gentle movement back into your hands and into your toes. Maybe stretching the body, if that feels good. Whenever you're ready. Slowly and gently opening the eyes. Just taking a moment here to pause and notice how you feel.
- [40:49]
Dr. Joy Harden Bradford
And there we are. A breath, an intention, A moment of stillness. In the midst of all this transition, I've been thinking about what I want to leave with you as we close out this year together. And I keep coming back to something both Debbie and Dora reminded us of in their own ways. Transformation is not a destination. It's not something you achieve and then you're done. It's practice, A continuation, A series of moments strung together with intention and grace. So as you move from this year into the next, I want you to release yourself from the pressure of having it all figured out. You don't need to be completely healed. You don't have to have all the answers. You don't need to become a whole new person by January 1st. What if you just carried forward what you learned? What if you honored what you survived? What if you gave yourself permission to keep growing at your own pace, in your own time, in your own way? This year has asked a lot of us, and you showed up. You're still here. You're still doing the work. And that matters more than you know. Thank you so much for being a Part of the therapy for black girls community. Thank you for trusting me with your time, your attention, and your healing journey. I don't take it lightly. You can find more information about Debbie Brown and her book Living in wisdom@debbie brown.com and you can connect with Dora on Instagram at Dora Kamau and find her meditations on the Headspace app. As we step into this new year, remember, you are exactly where you need to be. And I'm honored to continue this journey with you. Until next time, keep taking very good care of yourselves. Happy New Year, y'. All. So, Jackson, how do you feel like 2025 has been?
- [43:00]
Dora Kamau
I feel very accomplished in everything I've done this year.
- [43:03]
Dr. Joy Harden Bradford
What do you feel like has made you feel accomplished?
- [43:06]
Dora Kamau
I got a lot of things done.
- [43:08]
Dr. Joy Harden Bradford
I got good grades on my classes and homework assignments. And when you think about the new year of 2026, what kinds of things are you looking forward to?
- [43:17]
Dora Kamau
Basketball, summer break, food.
- [43:20]
Dr. Joy Harden Bradford
So if there were one word that could describe how you want 2026 to feel, what word would it be? Locked. Ooh, locked. Say more about that.
- [43:31]
Dora Kamau
I'll be more locked in next year.
- [43:33]
Dr. Joy Harden Bradford
Okay. Are there any well wishes that you would like to offer to our community for 2026 and the new year? Keep going. Keep doing what you got to do. Always get better every day. Thank you, Jackson. So, Julian, how do you feel like 2025 has been?
- [43:50]
Dora Kamau
I feel like 2025 has been a good year, and I hope it's been a good year for all of us.
- [43:55]
Dr. Joy Harden Bradford
So what do you feel like has been really good for you about 2025?
- [43:59]
Dora Kamau
Learning new things.
- [44:01]
Dr. Joy Harden Bradford
Okay, what kinds of new things did you learn?
- [44:03]
Dora Kamau
I learned how to do two digits by two digit multiplication.
- [44:07]
Dr. Joy Harden Bradford
Oh, okay. You were really proud of yourself for that, right? Yeah. So when you think about what you want 2026 to be like, what kinds of things come to mind?
- [44:17]
Dora Kamau
A better year for everybody and a happy year for everybody.
- [44:21]
Dr. Joy Harden Bradford
Are you looking forward to any. Anything new in 2026?
- [44:24]
Dora Kamau
Flying cars.
- [44:26]
Dr. Joy Harden Bradford
You think we're gonna have flying cars in 2026?
- [44:28]
Debbie Brown
Maybe.
- [44:29]
Dr. Joy Harden Bradford
Okay. Anything else you're looking forward to? No. So if there were one word that could describe how you want 2026 to feel, what word would it be?
- [44:40]
Dora Kamau
Gratitude.
- [44:41]
Dr. Joy Harden Bradford
Oh, that's a good word. What makes you say gratitude?
- [44:44]
Dora Kamau
Because I hope everybody is grateful for everything that they have in life.
- [44:48]
Dr. Joy Harden Bradford
All right. And are there any inspirational words or a message that you want to offer our community for the new year?
- [44:55]
Dora Kamau
I hope that y' all have a great happy New Year's and have a grateful New Year and that y' all get everything that y' all wanted to do here. Amen.
- [45:06]
Dr. Joy Harden Bradford
Thank you, Julian. Ever been at the pharmacy counter and your mind goes blank when the pharmacist asks any questions? That's why you need to listen to beyond the Script from CVS Pharmacy and iHeartMedia starting January 14th. Hosted by Dr. Jake Goodman, each episode features real conversations with CVS pharmacists, the health experts you see most, breaking down the questions you wish you'd asked, from which meds may not mix well to what vaccines you need before a big trip. They'll bust myths, decode trends, and share practical advice you can actually use. Listen to beyond the script on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Many of us play lots of different roles in life partner, employee, caregiver. And many of us also think about another role that could take our life where we want it to be. Degree Holder that's where National University comes in. They've been busy since 1971 creating more ways for you to work, earning a degree into your hectic life. NU confers more graduate degrees to diverse populations than any other institution in the country, with more than half being earned by women. With flexible online formats, NU makes higher education possible and achievable for busy working adults. Learn more today at nu.edu. if you're tired of the tug, the heat and the hours it takes to blow dry your hair, I got you covered. Revair is a reverse air hair dryer that's changing the game for textured hair. It dries, stretches and smooths your hair all at once with way less heat, less damage and less time. Whether you're rocking coils, curls or kinks, Revair works with your texture, not against it. It's gentle, efficient and gives you that salon quality finish right at home. Imagine all the things you could get done in a day if you cut your styling time in half. With the holidays approaching, treat yourself or loved ones to healthier, shinier hair in a fraction of the time. Thousands of women are already loving the results and the time they are getting back in their day. And right now, Revair is offering their lowest price of the season so you can look your best at your holiday events. You can also become a member and earn points and rewards every time you shop. Visit myraver.com today to shop their holiday sale. That's myraver.com your crown deserves it. Living with an autoimmune condition isn't easy, and every journey is different that's why Season five of Untold Life with a severe autoimmune Condition from Ruby's Studio in Argenics, shares powerful firsthand stories from people with conditions like MG and cidp. Hosted by Martine Hackett, these conversations dive into what resilience really looks like through setbacks, breakthroughs, and finding strength in community. Listen on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts this time of year.
- [47:59]
Joel and Matt from How to Money
Most of us are checking off our holiday gift lists, but identity thieves have.
- [48:03]
Dr. Joy Harden Bradford
Lists too, and your personal information might be on them.
- [48:07]
Joel and Matt from How to Money
Protect your identity with LifeLock. LifeLock monitors millions of data points every second and alerts you to threats you could miss. If your identity is stolen, LifeLock will fix it, guaranteed, or your money back. Make this season about joy, not Identity theft. With LifeLock, save up to 40% your.
- [48:25]
Dr. Joy Harden Bradford
First year at LifeLock.com iHeart terms apply.
- [48:29]
Dora Kamau
This is an iHeart podcast, Guaranteed Human.