How the Wise One Grows

How the Wise One Grows

Welcome to "How the Wise One Grows" with Holly Zajur- the podcast that takes you on a journey of personal growth and inner wisdom through the lens of mindfulness. Episodes alternate between insightful guest interviews on topics related to wellness and personal growth, and guided mindfulness-based meditations that help listeners cultivate a deeper sense of awareness and self-discovery. Holly's easy-to-listen-to conversations with guests and guided mindfulness practices are designed to leave you feeling empowered as you continue to grow. Whether you are looking to deepen your personal practice or simply seeking inspiration for positive change, this podcast has something for you. Join Holly on this journey of self-discovery and connection with the wise one within you. With each episode, you'll gain valuable insights, practical tools, and techniques to nurture your inner wisdom. Tune in, subscribe, and join the conversation on your journey towards self-discovery and personal growth.


June 7, 2023 10 mins

Inspired by our episode 55 with Daillen Culver, we have a forest bathing-inspired meditation. Find a peaceful, natural space and join us in this 8-minute practice where we'll help you fully embrace the present moment, connecting with nature as you would with a dear friend.

During our guided meditation, we encourage you to engage all five senses – sight, sound, touch, taste, and smell – as you explore your surroundings...

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In this episode, we engage in a conversation with Daillen Culver, a compassionate wellbeing educator, nonprofit director, and yoga teacher. Join us as we explore compassion fatigue, the profound impacts of eco-anxiety and climate distress, and the transformative power of forest bathing (Shinrin-yoku). Daillen offers valuable insights into the emotional toll of these issues and shares practical techniques to navigate and mitigate th...

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In episode 54 we dive into the importance of tending to the roots of our nervous system and embracing ease as we work towards our goals.

Join Holly for a mindful moment as we explore the power of the parasympathetic nervous system and discover how to tap into it through a transformative guided breathwork and meditation practice. In this session, we'll introduce you to the calming and rejuvenating technique of the 1:2 breath to ...

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May 17, 2023 12 mins

In this mindful moment, Holly Zajur shares a guided mindfulness-based meditation called "the pause," drawing inspiration from Katie Silcox's teachings in episode 52 and her forthcoming book, "Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself As You Are-- Broken, Beautiful, and Sacred."

This transformative meditation practice, rooted in "The Holy Pause" from Katie's book...

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Join Holly Zajur on How the Wise One Grows podcast as she interviews Katie Silcox, a renowned yoga teacher and Ayurvedic practitioner, about her upcoming book, Glow Worthy: Practices for Awakening Your Inner Light and Loving Yourself as You Are—Broken, Beautiful, and Sacred. In this episode, they delve into the role of women in spirituality, the body as a gateway for spiritual connection, and the relationship between sexuality and ...

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In this episode, we delve into the practice of mindfulness meditation to help alleviate suffering. We begin by discussing the Two Darts meditation, a powerful mindfulness technique that can help us handle painful emotions and thoughts more effectively. The concept of Two Darts comes from a Buddhist teaching that explains how our reactions to the initial painful experience create suffering.

Whether you're new to mindfulness or a...

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How the Wise One Grows is officially one year old!! We are celebrating with a special one-year check-in episode with my best friend AND we made it extra fun by wheel-throwing during our conversation! 

In this episode, we talk about how this last year has been, the physical symptoms of pushing too hard, how to bring yourself back when you fall off course, and our intentions for the year ahead. 

  • Reflecting on the first ye...
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April 19, 2023 14 mins

This mindful moment shares reflections from Holly's first silent meditation retreat and a new moon meditation with an emphasis on silence and slowing down. This practice is based on Episode 48: Understanding Astrology with Christina Lyon of Lua Astrology and the new moon in Aries solar eclipse on April 19, 2023. This meditation is beginner-friendly and all levels are invited to practice.
•06:44 Meditation begins

Support the...
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This episode answers all the astrology questions! Astrologer Christina Lyon talks about working with astrology as a practice, understanding your birth chart, and how astrology relates to mental well-being and can be used as a tool during times of transition and change. Make sure you listen through this episode to get a code for 15% off your first reading with Christina!

PS, if you are watching this on youtube, you get to watch me th...

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April 5, 2023 12 mins

This mindful moment shares a mindful eating practice. This practice is based on Episode 45: Finding Freedom with Food with Lex Daddio of Daddio's Kitchen. This meditation is beginner-friendly and all levels are invited to practice. If a meditation on eating could be triggering for you, skip this episode. 
•02:22 Meditation begins

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Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out ...

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This mindful moment holds space to sit with the profound pain associated with gun violence.  This is not a moment to bypass the work that needs to be done.  This is one small step to tend to ourselves as we step into long-term, sustainable, collective action.

•04:49 Meditation begins

Take action with Moms Demand Action. Text ACT to 644-33 to take action on gun violence.

Support the show

Follow @howthewiseonegrows and @hollyza...

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In this episode, we get to talk to my oldest friend, Lex Daddio of Daddio’s Kitchen about her journey of finding freedom with food. Lex shares how a technology fluke turned her Instagram into her livelihood, her journey with an eating disorder, and parenting as it relates to helping your kids have a healthy relationship with food. This episode is full of a childhood love story and a lot of vulnerability. If hearing people talk abou...

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March 15, 2023 13 mins

This mindful moment shares a meditation on being with grief. This practice is based on Episode 43: Experiencing Grief with Litsa Williams of What's Your Grief. This meditation is beginner-friendly and all levels are invited to practice.
•01:30 Meditation begins

Support the show

Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online.

Join the ~*Dream Team*~ and get a shou...

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This episode shares a powerful conversation about the highly misconstrued and often avoided topic of grief. Grief therapist and co-founder of the online grief community, Litsa Williams of What’s Your Grief,  shares misconceptions about grief, helps us understand what types of grief we might experience, and how to cultivate a healthy relationship with grief. 
Whether you have lost a loved one, or something else significant, ther...

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This mindful moment shares a meditation on being with a wide range of energies and experiences. This practice reflects on "the gunas" from the yoga sutras and how they relate to emotional and energetic states based on Episode 41: How Counseling Relates to the Yoga Sutras with Izzy Shurte.

  • 01:26 Meditation begins
Support the show

Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offe...

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In this episode, we talk with Izzy Shurte, a Licensed Professional Counselor and Yoga teacher, about the Yoga Sutras, Mindfulness and Acceptance Based Therapy, and how these modalities can support mental health.

Izzy Shares the ways that primary source yoga texts can coincide and differ from counseling practices and approaches. We even workshop yoga sutra 2.16 together and share how it is applicable to daily life. 

  1. Introducing Iz...
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February 15, 2023 16 mins

This mindful moment shares a walking meditation. This meditation can be practiced during your daily walk, down a hallway, or any place you can take a few steps.  There are a lot of benefits to walking meditation, but my favorite is the way it helps us connect with the earth as we connect with ourselves. And this meditation gets us moving, which Dr. Ariele foster reminded us of the importance of in Episode 39: Movement as we Age wit...

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In this episode, we talk with Dr. Ariele Foster, a physical therapist and founder of Yoga Anatomy Academy, about movement as we age. Ariele de-bunks common misconceptions about movement and yoga asana in the wellness space, such as the difference between yoga and yoga asana, what functional movement actually is and why it matters, and how to modify movement as we age.

  1. Introducing Ariele Foster [02:59]
  2. What is the difference betwe...
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This mindful moment shares a meditation on dealing with difficult emotions based on RAIN from Tara Brach and Dr. Kristin Neff's practice, "Soften, Soothe, and Allow".  This practice holds space to feel and nurture yourself and difficult emotions as they arise. Practice this meditation in a place where you feel safe and supported, and if you do not feel ready to practice, or are in a peaceful mood, skip this one and r...

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January 25, 2023 58 mins

In this episode, we talk with Jess Due, who was most recently a member of the executive leadership team for one of the largest animal sanctuaries in the United States. This conversation with Jessica talks about care, food system transformation, environmental racism, and how these systems relate to social justice. 

  • Introducing Jess Due [01:53]
  • What is animal care? What is the animal protection movement? [11:27]
  • How does animal care...
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