Hunter Valley Walk and Talk Therapy

Week 1 - The Stories we carry

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Welcome to Embers & Earth!

Hey awesome women!

Welcome to this space - a gentle corner of the internet where you get to show up just as you are.
You don’t have to have it all figured out. You don’t need to know what’s going to unfold. You’re here - and that’s enough.
We’ll be easing in slowly this week, so don’t worry if you’re feeling unsure or a little nervous. Most of us have been carrying heavy stories for a long time - and letting them be seen is a big deal. Even I'm feeling a little nervous, never having run something like this before!

Today’s Invitation:
Let’s start with just one word - or you can add more if you want!

How are you feeling as you begin this journey? Confused? Uncertain? Excited? All feelings are welcome!

Just write the word on a blank space in your week 1 workbook.

Your word matters. You matter.
Let’s begin this gently.

Love,
Mel x

Week 1 - The Stories we carry

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“The Stories We Carry” Reflection Activity

Week one is all about the stories we carry - those beliefs and experiences from our past that shape how we see ourselves today.

Think of a story from your past—this could be something from childhood, family, or a life event.

Ask yourself: What belief about yourself do you still carry today from this story?
You can either write a few sentences or draw some images into your workbook, in a blank space, to answer this question.

Love,
Mel

Week 2- Understanding our patterns

In one sentence reflect on these questions: What pattern did the women in your family (mother, grandmother, aunts) pass down to you — knowingly or unknowingly?

When you are feeling triggered, how do you typically react? Pop over to this link, and join in on the current poll.

Underneath our patterns, there is often an unmet need, a yearning, a desire for a different outcome, safety, acceptance, love.... What is one word that describes what you most long for, underneath some of the patterns that you know aren't particularly helpful for you?

Continue to the videos below, you don't have to reflect on all the questions, just pick one or two that feel most relevant for you.

Watch this video and reflect on the questions below

What types of situations or relationships do I find myself repeatedly drawn to — even when they don’t serve me?

(E.g. emotionally unavailable people, chaotic work environments, one-sided friendships…)

When I look back at my early life, what emotional atmosphere felt most familiar?

(Examples: Criticism? Emotional distance? Unpredictability? Overwhelm?)

What qualities or behaviours in others feel strangely comforting — even when they frustrate or hurt me?

(E.g. Aloofness feels ‘normal’ because that’s what I knew. Or constant crisis feels like ‘home’…)

When I notice myself in a pattern, can I pause and gently ask: “What feeling am I trying to relive or repair here?”

(Build pattern recognition + self-compassion.)

If I could offer compassion to the younger version of me who developed this pattern, what would I say to her?

(This softens the inner critic and begins healing the emotional template.)

What small, safe relationships or settings in my life don’t fit my usual pattern? How do those feel by contrast?

(Spot existing exceptions. There’s always at least one.)

Reflect on each these songs about changing family patterns

When you think about conflict or tension in your family growing up, what unspoken rules or patterns do you notice were at play?
(Example: "We don’t talk about feelings", or "Keeping up appearances matters most.")
How did you learn to ‘keep the peace’ or navigate around discomfort as a child? How do those habits show up in your relationships today?
What emotions came up for you as you listened to Pink’s story — and how do those emotions connect to your own family story?
If your younger self could have rewritten the ‘family portrait,’ what would she have asked for more of? Less of?
In what ways have you consciously or unconsciously repeated (or rebelled against) these early family patterns in your adult life?

What generational wounds or disappointments have you made a conscious decision not to pass on?
(Example: "I chose to communicate openly because I didn’t have that growing up.")
Where have you already begun to rebuild or repair something that was broken in your family history? How did you know it was time?
Listening to Clarkson's lyrics, which promises or inner commitments resonate most deeply with your own hopes for healing?
What has helped you trust again — either in yourself, in relationships, or in life — after early experiences of abandonment or letdown?
If you could write a letter to your younger self about the cycles you’ve broken, what would you want her to know about how far you've come?

MeMbers Only

Week 1 - The Stories we carry

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Week 1 - The Stories we carry

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Week 2- Understanding our patterns

Watch this video and reflect on the questions below

What types of situations or relationships do I find myself repeatedly drawn to — even when they don’t serve me?

When I look back at my early life, what emotional atmosphere felt most familiar?

What qualities or behaviours in others feel strangely comforting — even when they frustrate or hurt me?

When I notice myself in a pattern, can I pause and gently ask: “What feeling am I trying to relive or repair here?”

If I could offer compassion to the younger version of me who developed this pattern, what would I say to her?

What small, safe relationships or settings in my life don’t fit my usual pattern? How do those feel by contrast?

Reflect on each these songs about changing family patterns

Workbooks - DOwnload and Complete prior to session

MeMbers Only

Week 1 - The Stories we carry

Post one

Week 1 - The Stories we carry

Post Two

Week 2- Understanding our patterns

Watch this video and reflect on the questions below

What types of situations or relationships do I find myself repeatedly drawn to — even when they don’t serve me?

When I look back at my early life, what emotional atmosphere felt most familiar?

What qualities or behaviours in others feel strangely comforting — even when they frustrate or hurt me?

When I notice myself in a pattern, can I pause and gently ask: “What feeling am I trying to relive or repair here?”

If I could offer compassion to the younger version of me who developed this pattern, what would I say to her?

What small, safe relationships or settings in my life don’t fit my usual pattern? How do those feel by contrast?

Reflect on each these songs about changing family patterns

Workbooks - DOwnload and Complete prior to session

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