Explore trauma-informed meditation, somatic journaling, and mind-body practices to help you regulate your nervous system, build resilience, and find balance. Each episode offers meditative discussion, reflective writing prompts, gentle guided awareness, and creative presence practices. Ink and Insight supports calm, inner healing, and self-connection so you can soften into who you truly are.
Topics Explored: meditation, somatic journaling, mindful writing, nervous system healing, trauma informed meditation, meditation for stress, journaling for self healing, reflective writing prompts
You've probably heard that affirmations can change your life. But have you ever wondered why they sometimes feel hollow - like words bouncing off a wall - and other times seem to reach something much deeper?
In this episode of Ink and Insight, Nancy goes beneath the surface of positive thinking and into the brain itself. Drawing on the science of neuroplasticity, she explores what's actually happening neurologically when an affirmation genuinely lands - and what's getting in the way when it doesn't.
She talks about the default mode network and why it's the real target of affirmation work, how BDNF acts like fertilizer for new neural growth, and why the nervous system needs to feel safe before any lasting change can take root. She also explores the difference between affirmations that only reach the conscious mind and the conditions that allow them to reach the deeper emotional systems where old beliefs actually live.
Along the way, she shares her own journey - from discovering Louise Hay's "You Can Heal Your Life" as a teenager, to learning what it truly means to embody an affirmation rather than just recite one.
If you want to strengthen your current affirmation practice, or start an affirmation practice for the first time, you won't want to miss this episode. It's full of valuable information and lots of incredible tips you can being implementing right away.
Join Nancy live during her monthly Office Hours on Zoom. Details Here (https://www.nancybunt.com/office-hours.html)
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8 Nov 2025
Journal Prompts To Unlock Creativity
Feeling uninspired or creatively blocked? In this episode, we’ll tap back into your natural spark through some centering meditation and guided journaling prompts. You’ll also discover simple, body-centered writing practices that help you access inner imagery, ideas, and insight. Creativity isn’t something you have to chase, it returns when you open space for it.
Join Nancy live during her monthly Office Hours on Zoom. Details Here (https://www.nancybunt.com/office-hours.html)
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Linkedin: www.linkedin.com/in/nancybunt (http://www.linkedin.com/in/nancybunt)
27 Oct 2025
The Breath As A Bridge
In this episode of Ink and Insight, Nancy explores one of the most fundamental, and yet often overlooked, questions in mediation: Why do we almost always begin with the breath?
Through guided reflection, gentle teaching, and a mindful breathing practice, Nancy invites you to rediscover the breath as a bridge between body and mind.
You’ll be guided through a grounding mediation and a journaling exploration designed to help you listen more deeply to your own natural rhythms.
Join Nancy live during her monthly Office Hours on Zoom — a space for conversation, connection, and reflection.
https://www.nancybunt.com/office-hours.html (Social Media Links: Instagram: https://www.instagram.com/nancy.bunt/ Facebook: https://www.facebook.com/nancybuntmindbodyspecialist Linkedin: www.linkedin.com/in/nancybunt)
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Facebook: https://www.facebook.com/nancybuntmindbodyspecialist (https://www.facebook.com/nancybuntmindbodyspecialist)
Linkedin: www.linkedin.com/in/nancybunt (http://www.linkedin.com/in/nancybunt)
8 Oct 2025
Gratitude Beyond the List
Gratitude journaling is often reduced to a simple broad list, but what if there's a deeper, more transformative way to practice it?
In this episode, inspired by World Gratitude Day, Nancy explores gratitude journaling beyond the trend. You'll learn the surprising history of this global celebration, discover why tuning into the sensory details of daily life makes gratitude more vivid and authentic, and experience a short guided journaling practice that helps you savor the small, ordinary moments that sustain you.
Whether you're brand new to journaling or have tried it before and felt it fall flat, this episode will give you fresh inspiration and practical tools to make gratitude a nourishing part of your everyday life.
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7 Sept 2025
Love's Hidden Ally
What does it take to truly understand Love? In this episode of Ink and Insight, Nancy shares a timeless parable that points to the surprising companion that helps Love reveal its full depth. Through reflection and journaling prompts, you'll be invited to consider how life's seasons have shown you what endures, what grows, and what really matters.
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Journal Prompt Handout available on the podcast website:
https://www.nancybunt.com/podcast (https://www.nancybunt.com/podcast)
This is Episode 12
Connect with Nancy during her online office hours:
https://www.nancybunt.com/office-hours.html (https://www.nancybunt.com/office-hours.html)
14 Aug 2025
"What Is Here?" : From Darkness to Effortless Peace
In this episode of Ink and Insight, Nancy explores how poetry can deepen your journaling practice by opening space for reflection, emotional insight, and creative discovery. Through a featured poem and guided prompts, you'll be encouraged to slow down, listen inwardly, and connect with what lies beneath the surface of daily experience.
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Website: https://www.nancybunt.com (https://www.nancybunt.com)
Download a free handout for this episode:
https://www.nancybunt.com/podcast (https://www.nancybunt.com/podcast)
28 Jul 2025
How Body-Sensing Support Rest and Sleep
In this episode of Ink and Insight, Nancy explores how the practice of body-sensing can calm the nervous system, ease the mind, and create the conditions for deep rest.
Nancy will also guide you through a simple practice to bring your attention to areas of the body that naturally promote relaxation and safety-- helping you soften into sleep or simply reconnect with yourself.
As always, Nancy includes reflection and journal prompts to deepen your experience.
This episode is perfect for winding down or beginning your journey into the power of body-sensing.
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14 Jul 2025
Keep Shining Brightly
In this short episode Nancy shares a reflection on how the energy we carry can shift everything. This episode invites you to become more intentional with your energy and offers powerful journal prompts to help you realign.
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7 Jul 2025
Everything Belongs: A Nature-Inspired Reflection
In this short reflection episode, Nancy invites you to reconnect with the natural world and remember your place within it. With gentle prompts and grounding insight, she offers a moment of presence, reminding you that in nature everything belongs, including you. Grab your journal and step into this mindful pause.
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14 Apr 2025
Seeds of Intention
What are you quietly growing?
In this episode of Ink and Insight, Nancy explores the tender power of beginnings. Just as spring invites us to plant seeds in the earth, it also invites us to notice what we’re quietly cultivating in our inner and outer lives. Whether it’s a new habit, a healing process, or a creative dream, intention is the first act of care. Join Nancy for a reflection, journaling experience, and space to reconnect with what you’re growing this season—on purpose, and with presence.
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12 Mar 2025
Overcoming Barriers to Journal Writing
In this episode of Ink and Insight, Nancy explores the common challenges that can hinder your journal writing practice—and, more importantly, how to overcome them. She breaks down the barriers many of us face, normalizing the struggles and reminding you that you're not alone. Nancy also dives into the true essence of journal writing and why it's so valuable. Plus, she shares 5 actionable steps to help you start or restart your journaling journey, along with research-backed benefits that show how journaling can transform your mindset and daily life.
Downloadable handout from this episode is available at:
https://www.nancybunt.com/podcast (https://www.nancybunt.com/podcast)
Other Links:
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10 Feb 2025
For Those Suffering in Silence
In this episode ofInk and Insight, Nancy explores the importance of our emotions, especially during times of personal struggle and societal upheaval. The episode encourages listeners to acknowledge their feelings, emphasizing that emotional pain is valid and seeking help is an act of courage. Nancy shares personal reflections on the pressure of keeping up appearances and the emotional weight many carry in silence. A grounding practice is included to help connect with emotions without judgment, and the episode concludes with journal prompts and an empowering affirmation to encourage self-compassion and reaching out for support.
Show Notes:
https://www.nancybunt.com/podcast
24 Jan 2025
Rest Easy: Journaling and Meditation for Better Sleep
In this episode of Ink and Insight, we explore how journaling and meditation can support a restful night’s sleep. Nancy shares practical tools to help you unwind, including a 5-minute sprint journaling exercise to clear mental clutter, creating a list of small, actionable steps to reduce overwhelm, and guided meditations to let go of the day’s worries and connect with your inner calm. Tune in for a soothing and empowering approach to better sleep!
Instagram: https://www.instagram.com/nancy.bunt/ (https://www.instagram.com/nancy.bunt/)
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Website: https://www.nancybunt.com/podcast (https://www.nancybunt.com/podcast)
22 Nov 2024
Nurturing Spacious Awareness Through RAIN
In this episode I focus on the mindfulness practice of RAIN = Recognize, Allow, Investigate, and Nurture. RAIN is a simple yet powerful tool for cultivating mindfulness and compassion, offering a way to gently explore and nurture our experiences.
It provides clarity and space, like a clearing in the dense fog of life, helping us navigate challenges with greater awareness and self-compassion.
It's one of my favorite practices, so I hope you enjoy exploring it with me.
This episode was from a live session I led online. If you'd like to be part of an upcoming live session, check out my events schedule on the podcast website.
Podcast website:
https://www.nancybunt.com/podcast
1 Nov 2024
Clearing the Confusion
Join me on a journey to reclaim inner peace through the art of intentional journaling and meditation. In this episode of Ink and Insight I offer you a powerful guided sequence to help you gain insight and clarity around something that is unsettled, confusing, or unresolved in your life right now. This is a valuable practice you can come back to over and over again to navigate life's challenges with resilience and grace. Tune in to explore how writing, mindful reflection, and meditation can restore balance and nurture your peace within.
Handout on the podcast website:
https://www.nancybunt.com/podcast
20 Sept 2024
Finding Your Inner Ground of Wellbeing
Welcome to this first episode of Ink and Insight, recorded from a live session Nancy held with a small group.
In this live session, we explored the concept of finding our inner ground of well-being by examining the beliefs we hold that often create a sense of separation. Rather than viewing the beliefs as barriers, we learned to see them as valuable pointers guiding us back to our inherent wholeness. By bringing awareness to these mental patterns, we can transform them, reconnecting with the natural state of unity and peace that exists within us all. This journey of self-awareness helps restore our connection to both ourselves and the world around us.
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Apple Podcasts (US)
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1 ratings
Spotify
5.0 / 5
2 ratings
Podcast Authority Score: 23 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
27
Social presence
91
YouTube
0
Engagement
0
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