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PODCAST

Sunflower Sessions

Life gets noisy — inside and out. In these short, heartfelt sessions, Emily shares tools from her Light & Truth Workshop to help you pause, reframe your thoughts, and see clearly again. Blending real life, research, and faith, this podcast helps women find calm, connection, and clarity — even in the chaos.

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All Episodes

00:10:55

14. Creation in Progress

Sunflower Sessions ·

2026/01/15

What happens when the routines that once worked suddenly do not anymore?In this episode, we talk about seasons of transition, the quiet loss of clarity that comes with change, and why feeling scattered is often a sign that something new is being created. Drawing from my studies and everyday experiences, this conversation explores how order is built slowly, how emotional availability is impacted by overload, and why clarity often comes after movement, not before.If you are in a season where life

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00:19:00

13. Photography and The Way We See

Sunflower Sessions ·

2026/01/06

In this episode, I share how working with light through photography has shaped the way I understand people, connection, and truth. Light reveals. Shadows give depth. And the way we choose to look at one another matters more than we realize.This episode begins a new series about seeing each other clearly. Not rushing to label. Not flattening people into quick assumptions. But slowing down long enough to notice the light, honor the shadows, and hold space for real human stories.If you have ever felt

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00:11:10

Episode 10: Light and Truth Setting Intentions for...

Sunflower Sessions ·

2025/12/30

The new year is loud. Full of goals, resolutions, and pressure to become “better” overnight. In this episode of Sunflower Sessions, Emily slows things down and invites you to set intentions rooted in clarity, values, and purpose.Drawing from Stephen R. Covey’s principle Begin With the End in Mind, along with real research on values based goal setting, this episode explores how light brings awareness, truth brings alignment, and why meaningful change starts with who you want to become, not just what

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00:24:13

Light in Technology: Part 3- Truth and Boundaries

Sunflower Sessions ·

2025/12/29

In this final episode of the Light and Truth Workshop Series, Emily discusses the importance of establishing boundaries with technology in family settings. She emphasizes the need for intentional action and collaborative discussions within families to create healthy media habits. The episode covers the significance of family councils, the role of parents as models for technology use, and practical strategies for setting boundaries that promote emotional regulation and connection among family

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00:15:01

Light in Technology: Part 2 -Why we reach for our phones

Sunflower Sessions ·

2025/12/15

In this episode, we take a deeper look at the research behind media and technology use in families, especially among teens. Drawing from my own research in a Child and Family Advocacy course through BYU Pathway, we explore why technology feels so hard to put down and what constant digital noise is doing to our mental health, emotions, and family relationships. This episode focuses on awareness and understanding, not fear. We discuss the psychological and emotional drivers behind screen use, the

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00:11:46

Light in Technology: Part 1- Awarness

Sunflower Sessions ·

2025/12/04

In this first episode of our three-part series, we explore how to bring awareness to technology use in our daily lives. Many of us reach for our phones automatically, often during family interactions, meals, or personal downtime. This episode will help you notice when, why, and how you use technology, and introduce the concept of LIGHT—awareness that leads to intentional choices.You’ll hear stories, reflection prompts, and practical exercises to help you pause, notice your habits, and take the first

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00:09:11

The Healing Science of Gratitude

Sunflower Sessions ·

2025/11/26

This episode explores the quiet but powerful practice of gratitude and how it strengthens families from the inside out. As we approach Thanksgiving, we look closely at the science of gratitude and why choosing to notice and appreciate the good can transform our relationships, deepen emotional safety, and increase connection within our homes.Research consistently shows that gratitude is more than a pleasant feeling. It is a relational tool that increases empathy, strengthens trust, and builds

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00:07:47

Light in Relationships | Part 3 | The Power of Repair

Sunflower Sessions ·

2025/11/16

In today’s episode, we explore one of the most hope-filled principles in all relationships: repair — the process of healing after disconnection. Research shows that strong relationships aren’t built on never fighting, but on learning how to come back together when things fall apart.Drawing from Dr. John Gottman’s decades of research, Dr. Becky Kennedy’s insights on emotional repair, and teachings from The Anatomy of Peace, we break down what repair really looks like and why it matters. You’ll learn

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00:08:05

Light in Relationships | Part 2 | The Science of...

Sunflower Sessions ·

2025/11/10

In this lesson from the Light and Truth workshop, we explore one of the most powerful skills in relationships: learning to truly see each other. If you have ever felt misunderstood, disconnected, or stuck in the same patterns again and again, this episode will help you shift the way you show up in your closest relationships.We break down Gottman research on bids for connection, the tiny moments of turning toward that build emotional safety and trust over time. Inside this episode:• What it means to

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00:10:37

Light in Relationships | Part 1 | The Science of...

Sunflower Sessions ·

2025/11/03

Most relationship problems don’t start because we stop loving each other — they start because we stop *seeing* each other clearly. In this episode, Emily unpacks the research behind what it really means to understand and connect in our relationships. Drawing from the work of Carl Rogers (1961) and relationship expert John Gottman (Gottman & DeClaire, 1997; Gottman & Silver, 2015), this episode explores how communication patterns like harsh startups and the “Four Horsemen” can quietly erode

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00:08:55

Light + Truth Workshop: Part 3- Finding Truth with...

Sunflower Sessions ·

2025/10/30

When your mind starts spiraling — pause, breathe, and ask: What’s actually true here?This is where guilt turns to compassion and chaos softens into calm.In this week’s podcast, we dive into the Truth step of the Light & Truth Workshop — reframing with kindness, choosing compassion, and befriending your inner co-pilot along the way.Something not discussed in this podcast is how we can fill our lives with truth by the things we consume both food, technology, and also the people and places we

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00:07:01

Light + Truth Workshop: Part 2- Labeling Cognitive...

Sunflower Sessions ·

2025/10/29

In this episode, we take the next step in our Light and Truth journey as we learn to see clearly by shining light on distorted thinking.Psychologists call these patterns cognitive distortions, you know those unhelpful stories our minds tell that cloud our peace. When we can name them, we can change them.Take a few quiet minutes with me to pause, notice, and gently label the thoughts that twist your reality. You’ll leave feeling more aware, more compassionate, and more in control of your inner

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00:03:20

Light + Truth Workshop: Part 1- Seeing Clearly...

Sunflower Sessions ·

2025/10/28

Welcome to Part 1 of the Light + Truth Workshop Series! In this episode, Emily introduces the core principles of Light and Truth — a daily tool to help you see clearly through life’s storms.Together, we’ll talk about what it means to pause, bring awareness to your thoughts, and begin to notice where distortion might be clouding your perspective. You’ll learn the first step toward emotional resilience: shining light on your thoughts before reacting to them.Take a breath, grab a journal, and join me

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00:04:16

Light + Truth Intro

Sunflower Sessions ·

2025/10/23

Want a simple tool to see life more clearly? Welcome to Sunflower Sessions! I’m Emily, and in this first episode, I’m sharing the principles behind my Light and Truth workshop.Learn Lesson 1: A Daily Tool to See Clearly Through Life’s Storms. Discover how to spot common cognitive distortions like all or nothing thinking, mind reading, and catastrophizing, and reframe them with truth and self compassion. Backed by research from cognitive behavioral therapy (Beck & Haigh, 2014), mindfulness

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