Relish with Alyssia Sheikh
Where soul meets science, and mindfulness meets everyday life.What if joy wasn’t something you had to earn—what if it was something you could practice?On Relish, mindfulness teacher and neuroscience nerd Alyssia Sheikh helps you unlearn old patterns, reconnect with your truth, and build the kind of self-trust that doesn’t disappear when life gets hard.This is personal transformation for people who are tired of binaries and quick fixes—who want something deeper.Each episode blends research, reflection, and real-life tools to help you live with more presence, authenticity, and delight.New episodes every week—with bonus drop...
You’re Not Broken — The Fastest Way Off the Perfectionism Hamster Wheel — Quick Bite
Perfectionism isn’t the problem—the belief that you’re broken is. In this episode, Alyssia offers a simple but radical reframe: wholeness isn’t something you earn. It’s something you remember. A grounding reminder for anyone stuck in self-improvement mode.
Show Notes: Episode 46
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When Achievement Isn’t Enough: Caroline Burckle on Identity, Shame, and Self-Worth – Entreé
What happens when you reach the pinnacle of success — and still don’t feel enough?In this intimate conversation, Olympic medalist Caroline Burckle joins Alyssia Sheikh to explore identity, shame, and the exhausting hamster wheel of achievement. Together, they unpack performance-based self-worth, the fear of being misunderstood, and what it truly means to love yourself beyond what you accomplish.
Show Notes: Episode 45
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Rationalizing Emotions — When “Being Rational” Becomes a Way to Avoid Feeling – Quick Bite
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Do you explain your feelings instead of actually feeling them? In this episode, Alyssia explores rationalizing as a common coping strategy—and why understanding emotions doesn’t help them move through the body. A gentle reframe for anyone who lives in their head.
Show Notes: Episode 44
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How to Have Hard Conversations (Without Losing Yourself) — Entrée
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Hard conversations aren’t hard because we don’t have the right words—they’re hard because they activate our nervous systems. In this episode, Alyssia shares a mindful, compassionate framework for repair that helps you speak honestly, take responsibility for your reactions, and stay connected to what actually matters.
Show Notes: Episode 43
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Spoon Theory — Understanding Your Energy (and Protecting It) — Quick Bite
Ever wanted to do something but simply didn’t have the capacity? In this episode, Alyssia explains Spoon Theory—a powerful metaphor for understanding limited, variable energy—and how it can help reduce shame, support boundaries, and build self-compassion.
Show Notes: Episode 42
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Fear vs. Threat — How to Tell What’s Actually Happening in Your Body — Quick Bite
Fear can feel urgent and overwhelming—but that doesn’t always mean you’re in danger. In this episode, Alyssia explains the difference between fear and real threat, how your nervous system confuses the two, and a simple embodied way to come back to presence when fear takes over.
Show Notes: Episode 41
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Dessert Practice: Rewire Your Self-Talk — A Mindfulness Meditation for Softening the Inner Voice
This guided mindfulness meditation helps you rewire your self-talk in real time. Using the breath as an anchor, you’ll practice noticing the tone you use with yourself when your mind wanders—and gently shifting from harshness to kindness. A simple, powerful practice to soften the inner critic and build self-trust.
Show Notes: Episode 40b
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The Power of Self-Talk — How Words Shape Your Brain (and Your Relationship with Yourself) - Entreé
→ Try the Rewire Your Self-Talk Meditation – Dessert!
The way you talk to yourself isn’t just reflecting your mood—it’s shaping your nervous system, your attention, and your capacity to stay present when life gets hard. In this episode, Alyssia explores how language reinforces shame or creates space for relief, and shares practical shifts (plus a companion Dessert meditation) to soften your inner tone.
Show Notes: Episode 40
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Is Life Already Enough? — Rereading Mary Oliver’s Summer Day — Quick Bite
That famous line — “Tell me, what is it you plan to do with your one wild and precious life?” — is often read as a call to achieve more. In this episode, Alyssia rereads Mary Oliver’s Summer Day and offers a different interpretation: not a demand to do more, but an invitation to be here.
Show Notes: Episode 39
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Intuition vs. Anxiety — How to Tell the Difference (and Trust Yourself) — Quick Bite
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Have you ever thought you were following your intuition—only to realize later it was actually anxiety? In this episode, Alyssia breaks down the difference between intuition and fear, and shares a simple, embodied way to tell which voice you’re listening to so you can build real self-trust.
Show Notes: Episode 38
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Shame (Part 3): Reclamation — The Gift Beneath What You Tried to Fix — Entrée
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In the final episode of the Shame Series, Alyssia explores Reclamation: what shame is often protecting, what lies beneath it, and how healing isn’t about fixing yourself — but coming home to truth, wholeness, and authenticity.
Show Notes: Episode 37
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Shame (Part 2): Separation — Why Shame Feels Like Who You Are — Entrée
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Why does shame feel so personal — like it is you, not something you’re experiencing? In Part 2 of the Shame Series, Alyssia explores how shame fuses with identity, the role of ego and self-concept, and how mindfulness creates space without bypassing pain.
Show Notes: Episode 36
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Shame (Part 1): Recognition — Why Feeling “Not Enough” Feels So True — Entrée
Shame doesn’t feel like an emotion — it feels like the truth about who you are. In Part 1 of this three-part series, Alyssia explores how shame forms, why it feels so convincing in the body and brain, and how to begin recognizing it without turning it into another self-fixing project.
Show Notes: Episode 35
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Dessert Practice: Remembering You’ll Die — A Contemplative Practice for What Matters
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This guided contemplative practice invites you to gently reflect on mortality—not to create fear, but to clarify what matters most. Through breath, sensation, and guided reflection, this practice helps you reconnect with presence, meaning, and appreciation for life. Best practiced when grounded and emotionally resourced.
Show Notes: Dessert Practice: Remembering You’ll Die
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Remembering You’ll Die Might Be the Key to Living Fully — Quick Bite
→ Try the Death Contemplation Meditation – Dessert!
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Most of us avoid thinking about death—but remembering that our time is limited may be one of the most powerful ways to feel more alive. In this episode, Alyssia explores how contemplating death can deepen presence, clarify what matters, and help you live with more meaning and less regret.
Show Notes: Episode 34
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Why We Bond Through Negativity (And How to Create Real Connection Instead) – Entreé
Ever notice how easy it is to connect by complaining, gossiping, or focusing on what’s wrong? In this episode, Alyssia explores why bonding through negativity feels so satisfying, how the nervous system uses it as a shortcut to safety, and the hidden cost it has on trust, energy, and intimacy. Learn how to shift from “common enemy intimacy” to deeper, more authentic connection.
Watch the video of this episode: https://youtu.be/AhG9td6Vnp0
Show Notes: Episode 33
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The Eagle Who Thought It Was a Chicken (A Story About Identity & Conditioning) – Quick Bite
What if the biggest thing holding you back isn’t your effort or circumstances—but a quiet belief about who you are? In this reflective Quick Bite, Alyssia shares the parable of the eagle who believed it was a chicken and explores how conditioning shapes identity, limits possibility, and keeps us grounded when we were meant to soar.
Watch the video of this episode: https://youtu.be/IV7MO0Eq0TE
Show Notes: Episode 32
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The Neuroscience of Manifestation: Why Presence Matters More Than Visualization - Entreé
Manifestation isn’t magic—and it’s not about visualizing a future you don’t believe is possible. In this episode, Alyssia reframes manifestation as a practice of presence, identity, and nervous-system safety. Learn how subconscious beliefs shape action, why future-focused manifestation keeps people stuck in scarcity, and how grounded, embodied presence actually creates change.
Show Notes: Episode 31
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Dessert Practice: Releasing Control — A Guided Surrender Meditation
This gentle guided meditation supports you in releasing the grip of control and softening into presence. Through breath, body awareness, and grounding imagery, you’ll explore what surrender feels like—not as giving up, but as being supported. A calming practice to return to trust, ease, and safety in the moment.
Show Notes: Episode 30
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What Surrender Really Means — And Why It Sets You Free – Quick Bite
→ Don’t forget to try the Releasing Control meditation – Dessert!
Surrender is often misunderstood as giving up—but real surrender is an active, powerful choice. In this Quick Bite, Alyssia reframes surrender as releasing resistance, loosening control, and partnering with life’s unfolding. Learn the difference between surrender and submission, why control blocks joy, and how openness creates freedom and meaning.
Show Notes: Episode 30
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How to Finally Set Boundaries That Stick (Hint: It Starts With Your Feelings) - Entreé
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Most people think boundaries are something you say or enforce—but they actually begin much earlier. In this episode, Alyssia breaks down the simple domino effect behind boundaries: emotions → needs → boundaries. Learn how emotional literacy makes boundaries clearer, easier to set, and easier to hold—without guilt, burnout, or self-abandonment.
Show Notes: Episode 29
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Why There Is No Map — And Why You Don’t Need One – Quick Bite
Many people come to personal growth looking for a map—clear steps, rules, or a proven path. But what if there is no map? In this reflective Quick Bite, Alyssia explores what it means to be a truth seeker, why following someone else’s path keeps us stuck, and how learning to trust your inner compass leads to real freedom, alignment, and joy.
Show Notes: Episode 28
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Dessert Practice: The R.A.I.S.E. Method — A Mindfulness Meditation for Self-Judgment
This guided dessert meditation introduces the R.A.I.S.E. Method—a gentle, embodied mindfulness practice to support moments of self-judgment, shame, or inner criticism. Through awareness, curiosity, and softness, you’ll learn how to stop the “second arrow” and meet yourself with compassion instead of control.
Show Notes: RAISE Dessert Practice
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You Were Never Broken: How Self-Judgment Hijacks You (And How to Stop It) - Entreé
→ Don’t forget to try the RAISE meditation – Dessert!
If you’ve ever thought “What’s wrong with me?”, this episode is for you. Alyssia explores how self-judgment is not a flaw—but a protective brain response that quietly hijacks your nervous system. Learn how judgment fuels shame, why it makes change harder, and how mindfulness helps you stop firing the “second arrow.” Includes a practical framework and a companion meditation.
Show Notes: Episode 27
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Why Resolutions Don’t Stick — And How to Set Goals That Actually Last - Entreé
If your resolutions fall apart by February, it’s not a discipline problem—it’s neuroscience. In this episode, Alyssia breaks down why resolutions fail, how to shift from expectations to aspirations, and how to set goals your nervous system can actually sustain. Includes her HUMAN Method, research-backed insights, and a free 2026 goal-setting workbook.
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Show Notes: Episode 26
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How to Reflect on Your Year (Before You Set New Goals)
Before you set any 2026 goals, pause. This episode guides you through a meaningful, embodied year-end reflection—one that helps you see your year clearly, soften negativity bias, honor who you became, and reconnect with what truly matters. Includes a free downloadable reflection workbook.
→ Download the Free Year-End Reflection Workbook
Show Notes: Episode 25
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Book a Self-Trust Session with AlyssiaThe Hoffman Institute (I am a Hoffman Process teacher. This podcast is not affiliated with the Hoffman Institute Foundation).
Wild Geese | A Different Kind of Reminder – Quick Bite
Sometimes you don’t need another tool, fix, or insight—you need a reminder of your inherent worth. In this Quick Bite, Alyssia shares Mary Oliver’s iconic poem Wild Geese and reflects on its timeless invitations: letting yourself be human, trusting the “soft animal” of your body, releasing perfection, and remembering your belonging. A gentle breath of grounding in a season that can feel heavy.
Show Notes: Episode 24
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The Most Important Relationship You’ll Ever Have – Entrée
The most important relationship in your life isn’t with your partner, kids, friends, or family—it’s the one you have with yourself. In this episode, Alyssia Sheikh breaks down what it means to build a healthy, trusting, compassionate relationship with you. Learn how to listen inward, repair disconnection, build self-trust, and reconnect with the part of you that always knows the way.
Show Notes: Episode 23
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The Real Reason You Don’t Feel Confident (Quick Bite)
Most people think they need more confidence—but confidence isn’t actually the problem. In this Quick Bite, Alyssia Sheikh breaks down the real reason you don’t feel confident and why chasing confidence keeps you stuck. Learn the shift that creates true steadiness and how to move through the unknown with clarity and alignment.
Show Notes: Episode 22
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The Neuroscience of Gratitude: Feel It, Don’t Just List It – Entrée
Writing a gratitude list isn’t enough—you have to feel it. In this Thanksgiving-week special, Alyssia Sheikh breaks down the neuroscience of gratitude: how it shifts your brain, calms your nervous system, and helps you savor what’s good (even during family holidays). Includes a guided practice, a 1–1–1 connection ritual, and tools for navigating tricky dynamics with presence and boundaries.
Show Notes: Episode 21
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Stop Fixing Yourself: Live From Your Strengths — The 80/20 Shift – Entrée
Most of us spend our lives trying to fix what's “wrong” with us. But the science of strengths, neuroscience, and personal transformation suggest a different path. In this entrée episode, Alyssia Sheikh shares how to flip your 80/20—shifting away from self-criticism and into strength-based, joyful living. Learn how your brain reinforces what you focus on, why “fixing mode” keeps you stuck, and how to build a life powered by what’s already right with you.
Show Notes: Episode 20
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When Expectation Steals Your Joy (and What to Do Instead) – Entrée
Ever reach a goal and feel… nothing? You’re not broken—expectation is. In this episode, Alyssia Sheikh unpacks how expectation traps us in suffering and what to cultivate instead: aspiration. You’ll learn the neuroscience, mindfulness, and embodiment tools that help you shift from gripping for outcomes to trusting your own becoming.
Show Notes: Episode 19
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Dessert Practice: Mindfulness of Sound Meditation
This guided mindfulness of sound meditation invites you to anchor awareness in what you hear instead of the breath. By opening to the full field of sound—both pleasant and unpleasant—you’ll strengthen presence, curiosity, and non-judgment. Research shows mindfulness of sound can calm the nervous system and increase sensory awareness. Take 10 minutes to listen deeply and return to now.
Show Notes: Dessert Practice: Mindfulness of Sound Meditation
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“Lost” vs “Disconnected” | Reframe to Reconnect – Quick Bite
Ever say, “I fell off the bandwagon”? This short episode offers a gentle reframe: you’re not lost—you’ve simply disconnected. In this Quick Bite, Alyssia Sheikh shares how a small shift in language can help you break all-or-nothing thinking, release shame, and reconnect with yourself in any moment—plus a bonus “dessert” meditation to help you begin again.
Show Notes: Episode 18
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Feel to Know | The Science and Wisdom of Emotion – Entreé
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Ever felt “off” but couldn’t explain why? In this entrée episode, Alyssia Sheikh explores the science and wisdom of emotion—what feelings really are, how your brain constructs them, and why learning to feel is the key to self-trust. Grounded in neuroscience, mindfulness, and embodiment, this episode will change the way you relate to your inner world.
Show Notes: Episode 17
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No Mud, No Lotus | Finding Joy Through Discomfort – Quick Bite
We all want the lotus—the joy, the light, the ease—but often try to skip the mud that makes it bloom. In this Quick Bite, Alyssia Sheikh shares how leaning into life’s messiness expands our capacity for meaning and joy. Inspired by the Buddhist metaphor No Mud, No Lotus and backed by positive-psychology research, this short reflection will help you see your challenges as fertile ground for growth.
Show Notes: Episode 16
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Happy Monday | The Fresh Start Effect and How to Begin Again Anytime – Quick Bite
Most people dread Mondays—but what if it became your favorite day? In this Quick Bite, Alyssia Sheikh shares how she flipped her mindset using the fresh start effect—a psychological principle showing that new beginnings boost motivation. Learn how to use Mondays (or any moment) as a cue to release last week’s weight and begin again, with presence and possibility.
Show Notes: Episode 15
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Dessert Practice: Basic Mindfulness of Breathing Meditation
This guided mindfulness of breathing practice offers a simple yet profound way to return to presence. By gently anchoring awareness on the breath, you’ll train the capacity to notice when the mind wanders and practice bringing it back—again and again—with kindness. Research shows this basic meditation improves focus, reduces stress, and supports emotional regulation. Take 10 minutes to pause, breathe, and just be.
Show Notes: Dessert Practice: Basic Mindfulness of Breathing Meditation
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Mindfulness Means Remember | Why Forgetting Is the Practice - Quick Bite
Have you ever tried to “be mindful,” only to forget two minutes later? You’re not broken—that’s actually the practice. In this Quick Bite of Relish, Alyssia Sheikh explains why the original word for mindfulness, sati, also means “to remember.” You’ll learn how mindfulness is less about staying perfectly present and more about remembering—again and again—to return to the moment, and to who you really are.
Show Notes: Episode 14
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Practicing Imperfectionism | How to Loosen Perfectionism’s Grip – Entreé
Perfectionism might sound like a strength—but research shows it’s one of the biggest barriers to joy, creativity, and authentic growth. In this entrée episode, Alyssia Sheikh explores the roots of perfectionism, why our brains crave control, and how to practice imperfectionism instead. Learn how to let go of shame, reframe mistakes, and return to presence—with practical tools, compassion, and a bit of humor.
Show Notes: Episode 13
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