A Mindful Pause + Meditation for Changemakers - Sonya Perez-Lauterbach - We Are For Good Podcast - The Podcast for Nonprofits

Summary3 min read

Episode Overview

Title: A Mindful Pause + Meditation for Changemakers
Podcast: We Are For Good Podcast - The Podcast for Nonprofits
Guest: Sonya Perez-Lauterbach (Leadership Coach)
Release Date: October 6, 2025

Main Theme:
This special episode centers on the power of mindfulness and self-compassion for nonprofit professionals. Sonya Perez-Lauterbach leads listeners through a grounding meditation, inviting changemakers to step back from overwhelm, nourish themselves, and build resilience—reminding them that taking care of their own well-being is critical to sustaining their impact.

Key Discussion Points & Insights

1. The Challenge of Carrying Too Much (00:09–01:15)

Sonya acknowledges the heavy emotional and practical burdens nonprofit professionals often bear.
She reassures listeners that their empathy and passion are strengths, not weaknesses.
Quote:

"You are not meant to carry the weight of the world on your shoulders. I see you carrying deeply your concern, your passion. This is what makes you human." – Sonya Perez-Lauterbach (00:10)
She highlights the danger in believing we must do everything alone and perfectly, noting how it drains energy.
Listeners are encouraged to recognize themselves as part of a “larger ecosystem of care.”

2. Guided Meditation & Self-Kindness (01:16–05:05)

Sonya invites the audience to get physically comfortable—“lay on the floor or get comfortable in your seat”—and approaches meditation with softness, stressing that “this is a practice, you don't have to get it right.”
A mindful body scan guides listeners through connecting with their breath and noticing sensations from the feet up to the head.
Quote:

"Let this be a pause from the cruel internal narrative. You're already doing it right. Just breathe." – Sonya Perez-Lauterbach (01:40)
The meditation emphasizes gentle noticing—if the mind wanders, return to the body and breath.

Notable Segment: Quick Body Scan (02:30–03:45)

Listeners are guided to notice everything from their toes up, relaxing their shoulders, and observing any tension or worry with kindness.

3. Reframing Control & Restoring Energy (05:06–07:20)

Sonya suggests making a small, loving commitment to your body—examples include drinking more water, walking, going to bed early, or dancing in your kitchen.
Quote:

“Your body is allowed to feel good and when it does, it supports your whole well-being.” – Sonya Perez-Lauterbach (06:15)
She draws a distinction between external pressures that are out of our control versus the powerful agency we have over self-care.
Mindful self-care, she explains, replenishes energy, clarity, courage, and motivation for one’s mission-driven work.

4. The Practice of Resilience for Mission-Driven Leaders (07:21–08:45)

Sonya encourages listeners to view this mindfulness as an ongoing practice for “developing the internal resources that will...allow more joy into your life.”
She briefly introduces her work as a leadership coach focused on somatic and neuroscience-based approaches for changemakers.
Quote:

"You were meant to thrive, not merely survive, as you live out your values, passion and care." – Sonya Perez-Lauterbach (08:20)

5. Support for Changemakers—Invitation to Connect (08:46–End)

Sonya extends an invitation for a complimentary discovery call, supporting listeners in identifying roadblocks, restoring energy, and maximizing their impact without burning out.

Memorable Quotes

"You are part of a larger ecosystem of care. You are not alone." – Sonya Perez-Lauterbach (00:25)
"Your breath is always supporting you, whether you're focused on it or...your chest swirling with worry." (02:10)
"Send your care to yourself in this moment and select one small thing you can do for your body today." (05:40)
"There is so much outside of our control that sucks our energy...but we are not powerless." (06:40)
"You can develop the internal resources that will not only carry you through uncertainty, but allow more joy into your life." (07:35)

Key Timestamps

00:09 – Message of compassion and the start of the meditation
01:16 – Invitation to get physically comfortable
02:30 – Start of guided body scan
05:06 – Encouragement to select a self-care action
06:40 – Discussion about control, energy, and wellbeing
08:20 – Sonya’s personal coaching philosophy for nonprofit professionals
08:46 – Invitation for discovery call

Tone and Takeaway

Sonya’s voice throughout is nurturing, compassionate, and nonjudgmental. She reframes common nonprofit burnout narratives into opportunities for self-kindness and sustainable leadership. The episode offers a gentle, practical call to action: by caring for ourselves, we strengthen the collective capacity for change.

For all nonprofit professionals seeking calm and clarity, this episode provides a restorative pause and practical guidance for sustaining impact.

Loading summary

Transcript1 lines

[00:09]
A
Hello, beautiful human. This is your moment. You are not meant to carry the weight of the world on your shoulders. I see you carrying deeply your concern, your passion. This is what makes you human. And yet, when we slip into thinking, we have to do it all by ourselves, perfectly, our energy is drained. You are part of a larger ecosystem of care. You are not alone. And by caring for your mental, emotional and physical well being, you are strengthening that ecosystem. So give yourself this moment to be nourished, to begin to develop the internal resilience that is strengthened through a mindful pause. I invite you, if you can, lay on the floor or get comfortable in your seat, let your body be supported. And as I walk you through this brief meditation, let yourself smile. This is a practice, you don't have to get it right. If you struggle with internal criticism, let this be a pause from the cruel internal narrative. You're already doing it right. Just breathe. Bring your attention to your body. Notice where your mind was at and notice now how it feels to breathe. Do you feel the air at the tip of your nose in the bottom of your lungs? Simply notice. Your breath is always supporting you, whether you're focused on it or if you find your mind jumping to thoughts or your tummy or chest swirling with worry. Gently guide your attention to my voice as we do a easy body scan. Noticing your feet on the ground, all 10 toes wiggling, feeling sturdy. Bring your attention to your legs into your torso. Noticing the physical sensations that your beautiful nervous system is bringing to mind. Notice your neck and shoulders releasing any tension. Noticing your head, back of your head, the top of your head, your face. Are your eyebrows scrunched in worry? Are your lips turned up in a smile? Just simply notice. You can always come back to your body throughout your day just to simply settle. Become more calm. Give yourself a moment to thank your body. It has been holding an immense amount of concern, supporting you as you rush from thing to thing. Send your care to yourself in this moment and select one small thing you can do for your body today. Maybe it's drinking more water, going for a walk, going to bed early without your phone. Maybe it's a little dance party in the kitchen to your favorite jams. Your body is allowed to feel good and when it does, it supports your whole well being. These actions are in your control. There is so much outside of our control that sucks our energy, our attention and throws us into a fear state. But we are not powerless. You can spend your energy caring for your well being because when you do, it will come back to you. In focus, clarity, courage and motivation for the work that you care so deeply about. This is a practice you can develop the internal resources that will not only carry you through uncertainty, but allow more joy into your life. I'm a one on one leadership coach for motivated social impact professionals using culturally rooted, somatic and neuroscience approach to becoming more effective leaders. I know nonprofit culture precedes itself, but my dear, you were meant to thrive, not merely survive. As you live out your values, passion and care. I invite you to a personal and complimentary discovery call to identify the roadblocks that are draining your energy and keeping you from your potential and creating the impact you want with your work and life. Sam.