Boundaries – Sarah Trass

How to manage your inner critic.

The other day I felt exhausted. My energy was flat, I felt unmotivated, and noticed the early signs of a cold coming on. All I felt like doing was having a lie down. As soon as that thought crossed my mind, my inner critic popped up. You’re sick, I can’t believe it. What a […]

Is it love or are you just being compliant?

“Sometimes loving someone involves affirming your separateness, not your sameness”. I love this quote by Bethany Webster, as it speaks to one of the biggest obstacles I see when it comes to setting boundaries – particularly when it comes to loved ones. People often say to me they’re scared of causing conflict, coming […]

Stop making feedback personal.

Feedback is not a direct reflection of you, your worth, or your ability. It’s an insight into the person giving it. Growing up in the performance industry, I was exposed to a lot of feedback from a very young age. Whilst training one day, my boss told me get in the cupboard and […]

What do you need in your relationships?

Part of building a healthy relationship is understanding the conditions in which you thrive. However, we often don’t give ourselves the time to reflect on what this looks like, which leads to hurt and resentment when they’re not met by the other party. Learning to communicate and demonstrate what you need within […]

Sarah Trass

LET'S STAY CONNECTED @sarah_trass

Mar 18

Warm words for your Sunday 💛

There is no finish line to cross, no peak to put your flag on, no A+ to strive for in life - all that's required is that you show up for yourself and consistently choose what aligns with what you value and deem most important, and know that this journey looks and feels different for everyone.

With love,
Sarah xx

Image found over at @tamarah.whittaker
#loveagoodquote #weekendmusing #warmwords #consciousliving #selfawareness #selflove #personalgrowth #lifecoaching #designyourlife #focus #wellbeing #againstthegrain #lifecoachnz #livelifewell

Warm words for your Sunday 💛

There is no finish line to cross, no peak to put your flag on, no A+ to strive for in life - all that`s required is that you show up for yourself and consistently choose what aligns with what you value and deem most important, and know that this journey looks and feels different for everyone.

With love,
Sarah xx

Image found over at @tamarah.whittaker
#loveagoodquote #weekendmusing #warmwords #consciousliving #selfawareness #selflove #personalgrowth #lifecoaching #designyourlife #focus #wellbeing #againstthegrain #lifecoachnz #livelifewell ...

Mar 13

If you’re feeling down, having a day where you’re struggling with self-doubt and criticism, or feeling mentally exhausted, one of the most nourishing things you can do for yourself is to give yourself a facial massage.

This practice activates your social engagement system, which is key in bringing a sense of compassion and connection within your body, and aids in shifting more of those 'heavy' emotions that can get stuck.

Growing up we might not have been taught how to self-soothe and regulate when experiencing strong emotions, or how to SHOW our body that it’s ok to relax. This somatic practice is a wonderful place to start 💛

Use gentle pressure and stay with each position as long as you feel is needed, or at least for 5 cycles of breath. When you’re ready to bring the practice to a close, allow yourself to sit with any sensations and shifts that arise before moving on - this helps you nervous system integrate and benefit from the experience.

With love,
Sarah xx

#somaticpractitioner #lifecoachnz #healthandwellness #findinghomewithinyourbody #nervoussystemregulation #consciousliving #selfsoothing #dailypractices #lifecoaching #somatics #selfawareness #emotionalresiliency #livelifewell

If you’re feeling down, having a day where you’re struggling with self-doubt and criticism, or feeling mentally exhausted, one of the most nourishing things you can do for yourself is to give yourself a facial massage.

This practice activates your social engagement system, which is key in bringing a sense of compassion and connection within your body, and aids in shifting more of those `heavy` emotions that can get stuck.

Growing up we might not have been taught how to self-soothe and regulate when experiencing strong emotions, or how to SHOW our body that it’s ok to relax. This somatic practice is a wonderful place to start 💛

Use gentle pressure and stay with each position as long as you feel is needed, or at least for 5 cycles of breath. When you’re ready to bring the practice to a close, allow yourself to sit with any sensations and shifts that arise before moving on - this helps you nervous system integrate and benefit from the experience.

With love,
Sarah xx

#somaticpractitioner #lifecoachnz #healthandwellness #findinghomewithinyourbody #nervoussystemregulation #consciousliving #selfsoothing #dailypractices #lifecoaching #somatics #selfawareness #emotionalresiliency #livelifewell ...

Mar 8

Curious to know what it’s like to work with me as your Life Coach?

My coaching programmes hold the space for you to show up exactly as you are, and to have the freedom to explore and unpack all facets of your life....

...Whether it be strengthening your relationships, finding what fills your cup, feeling more at ease and confident in your body, learning how to set boundaries, bringing more supportive habits that recharge your energy tanks, shifting negative thought patterns, or simply wanting to learn more about your emotions…

As your coach it’s my job to help you feel seen and heard - to listen and ask the deeper questions that create those beautiful and life changing ‘aha’ moments.

At the end of the journey, my biggest desire is that you will feel more at home with who you are and what you want from your life, as well as creating a tool box of your own, filled with different techniques and strategies that support you in having a healthy mind and body, and a thriving daily life.

Follow your curiosity and let's see where it takes you!
Sarah xx

#lifecoaching #somaticpractitioner #healthyliving #selfgrowth #nervoussystemregulation #polyvagaltheory #lifecoachnz #healing #consciousliving #reconnectingwithself #empowerment #designyourlfie #livelifewell

Curious to know what it’s like to work with me as your Life Coach?

My coaching programmes hold the space for you to show up exactly as you are, and to have the freedom to explore and unpack all facets of your life....

...Whether it be strengthening your relationships, finding what fills your cup, feeling more at ease and confident in your body, learning how to set boundaries, bringing more supportive habits that recharge your energy tanks, shifting negative thought patterns, or simply wanting to learn more about your emotions…

As your coach it’s my job to help you feel seen and heard - to listen and ask the deeper questions that create those beautiful and life changing ‘aha’ moments.

At the end of the journey, my biggest desire is that you will feel more at home with who you are and what you want from your life, as well as creating a tool box of your own, filled with different techniques and strategies that support you in having a healthy mind and body, and a thriving daily life.

Follow your curiosity and let`s see where it takes you!
Sarah xx

#lifecoaching #somaticpractitioner #healthyliving #selfgrowth #nervoussystemregulation #polyvagaltheory #lifecoachnz #healing #consciousliving #reconnectingwithself #empowerment #designyourlfie #livelifewell ...

Mar 5

My 1:1 coaching programmes are where you have the space to explore all things you. It’s where you give yourself the time to unpack and understand….

💛 What you value in your life, and how you can start living more truthfully aligned with this.

💛 Where limiting and challenging thoughts stem from, and how you can release yourself from these patterns so you can experience greater ease, joy, and confidence.

💛 Why certain emotions seem to pop up and challenge you more than others, and how you can use your nervous system to help manage these more compassionately.

💛 Why the same challenges seem to happen in your relationships, and how setting healthier boundaries and ways of communicating can support you.

If you’re feeling the nudge to learn more about yourself this year, and to feel more like the curator of the life you lead, then I’d love to work with you.

Reach out for a chat, or jump on over to my website where you can read more about coaching and book in a complimentary consultation.

Sarah x

#lifecoaching #selfawareness #growth #consciousliving #lifecoachnz #somaticpractitioner #bethecuratorofyourlife #wellness #healthyliving #emotionalflexibility #mindset #bodywork #investinyourself #livelifewell

My 1:1 coaching programmes are where you have the space to explore all things you. It’s where you give yourself the time to unpack and understand….

💛 What you value in your life, and how you can start living more truthfully aligned with this.

💛 Where limiting and challenging thoughts stem from, and how you can release yourself from these patterns so you can experience greater ease, joy, and confidence.

💛 Why certain emotions seem to pop up and challenge you more than others, and how you can use your nervous system to help manage these more compassionately.

💛 Why the same challenges seem to happen in your relationships, and how setting healthier boundaries and ways of communicating can support you.

If you’re feeling the nudge to learn more about yourself this year, and to feel more like the curator of the life you lead, then I’d love to work with you.

Reach out for a chat, or jump on over to my website where you can read more about coaching and book in a complimentary consultation.

Sarah x

#lifecoaching #selfawareness #growth #consciousliving #lifecoachnz #somaticpractitioner #bethecuratorofyourlife #wellness #healthyliving #emotionalflexibility #mindset #bodywork #investinyourself #livelifewell ...

Mar 1

You might’ve heard people talking about the vagus nerve and its connection to your wellbeing, but what is it exactly?

The vagus nerve is a bundle of nerves, covered in a sheath that keeps them all together, that starts in your brain stem and travels down into your stomach – branching off to the face, heart, lungs, and abdomen area.

There are many reasons why the vagus nerve is so important to our wellbeing, the main ones being....

👉 It’s a primary part of your parasympathetic nervous system and helps strengthen your sense of connection to others, regulates your breathing, heart rate, and blood pressure, as well as aiding digestion and immune health. All of which are important when down-regulating stress responses in the body.

👉 It’s bidirectional in the way it communicates – 80% of the information it sends is from the body to the brain, 20% from the brain down.

👉 It stimulates the release of AcH which reduces inflammation in the body.

Recent studies show that consciously strengthening your vagus nerve (called vagal toning) not only supports you in being able to regulate your nervous system more effectively when experiencing stress, but it significantly improves overall mental and emotional wellbeing.

Happy toning team!
Sarah xx

#vagaltone #learningaboutyourbody #lifecoaching #nervoussystemregulation #wellness #managingstress #lifecoachnz #mindbodyconnection #geekonscience #consciousliving #homewithin #livelifewell

You might’ve heard people talking about the vagus nerve and its connection to your wellbeing, but what is it exactly?

The vagus nerve is a bundle of nerves, covered in a sheath that keeps them all together, that starts in your brain stem and travels down into your stomach – branching off to the face, heart, lungs, and abdomen area.

There are many reasons why the vagus nerve is so important to our wellbeing, the main ones being....

👉 It’s a primary part of your parasympathetic nervous system and helps strengthen your sense of connection to others, regulates your breathing, heart rate, and blood pressure, as well as aiding digestion and immune health. All of which are important when down-regulating stress responses in the body.

👉 It’s bidirectional in the way it communicates – 80% of the information it sends is from the body to the brain, 20% from the brain down.

👉 It stimulates the release of AcH which reduces inflammation in the body.

Recent studies show that consciously strengthening your vagus nerve (called vagal toning) not only supports you in being able to regulate your nervous system more effectively when experiencing stress, but it significantly improves overall mental and emotional wellbeing.

Happy toning team!
Sarah xx

#vagaltone #learningaboutyourbody #lifecoaching #nervoussystemregulation #wellness #managingstress #lifecoachnz #mindbodyconnection #geekonscience #consciousliving #homewithin #livelifewell ...

Feb 27

When you’ve gone through a heightened experience, where maybe you’ve felt stressed, worked up, anxious, panicky, or as I like to put it ‘Frazzled’; you’ll notice there’s a lot of energy in your body and it can feel as though your emotions are stuck with nowhere to go.

What’s going on internally in these moments, is that you’ve shifted into the seat of your activated sympathetic nervous system, and your body is focused on taking action to get you out of perceived danger. Even if it’s well passed.

Part of befriending your body and nervous system is showing, not telling yourself, that you are now safe. Here I share what that looks like when working with your sympathetic stress responses and some simple practices you try.

Explore how this feels for you and let me know what worked well.

With love,
Sarah x

#nervoussystemregulation #lifecoaching #somaticpractitioner #consciousliving #wellness #lifecoachnz #polyvagaltheory #findinghomewithin #befriendingyourbody #emotionalresilience #livelifewell

When you’ve gone through a heightened experience, where maybe you’ve felt stressed, worked up, anxious, panicky, or as I like to put it ‘Frazzled’; you’ll notice there’s a lot of energy in your body and it can feel as though your emotions are stuck with nowhere to go.

What’s going on internally in these moments, is that you’ve shifted into the seat of your activated sympathetic nervous system, and your body is focused on taking action to get you out of perceived danger. Even if it’s well passed.

Part of befriending your body and nervous system is showing, not telling yourself, that you are now safe. Here I share what that looks like when working with your sympathetic stress responses and some simple practices you try.

Explore how this feels for you and let me know what worked well.

With love,
Sarah x

#nervoussystemregulation #lifecoaching #somaticpractitioner #consciousliving #wellness #lifecoachnz #polyvagaltheory #findinghomewithin #befriendingyourbody #emotionalresilience #livelifewell ...

Feb 20

Musing for your Monday.

When we think about our life to date, every experience we’ve gone through, every feeling, thought, sensation…all of it has been housed in our bodies.

When we tune in, and give our body time and space to communicate with us, we tap into so much wisdom and knowledge. Knowledge that can guide us back to our own sense of safety, worth, joy, comfort, ease…

So my invitation for you is - How can you make more space this week to tune into your body? How might it be trying to share its wisdom with you?

Sarah x

#lifecoachnz #somatics #bodywisdom #wellness #consciousliving #lifecoaching #polyvagaltheory #embodiment #livelifewell

Musing for your Monday.

When we think about our life to date, every experience we’ve gone through, every feeling, thought, sensation…all of it has been housed in our bodies.

When we tune in, and give our body time and space to communicate with us, we tap into so much wisdom and knowledge. Knowledge that can guide us back to our own sense of safety, worth, joy, comfort, ease…

So my invitation for you is - How can you make more space this week to tune into your body? How might it be trying to share its wisdom with you?

Sarah x

#lifecoachnz #somatics #bodywisdom #wellness #consciousliving #lifecoaching #polyvagaltheory #embodiment #livelifewell ...

Feb 17

Between floods, the cyclone, and quakes you may be noticing that you’re feeling sluggish or shut down, or that you don’t have the mental or emotional capacity to manage everything at the moment.

This feeling is completely normal, and is a way your nervous system kicks into gear to conserve energy and keep you ‘safe’.

Here I share what’s going on in your nervous system when you feel this way, and some practices that can support you in moments where you feel yourself shutting down.

👉 Note: With each practice focus on even breaths in and out, and repeat at least 5 times or until you feel yourself drop into your body and your surroundings.

Have a play and let me know how they go for you!

👉Also if you’re feeling called to learn more about your nervous system, and how Polyvagal and Somatic Therapy can support you – I’d love to chat

Take good care of yourself this weekend,
Sarah xx

#nervoussystemregulation #polyvaglatheory #somatichealing #lifecoachnz #consciousliving #wellness #practices #lifecoaching #livelifewell

Between floods, the cyclone, and quakes you may be noticing that you’re feeling sluggish or shut down, or that you don’t have the mental or emotional capacity to manage everything at the moment.

This feeling is completely normal, and is a way your nervous system kicks into gear to conserve energy and keep you ‘safe’.

Here I share what’s going on in your nervous system when you feel this way, and some practices that can support you in moments where you feel yourself shutting down.

👉 Note: With each practice focus on even breaths in and out, and repeat at least 5 times or until you feel yourself drop into your body and your surroundings.

Have a play and let me know how they go for you!

👉Also if you’re feeling called to learn more about your nervous system, and how Polyvagal and Somatic Therapy can support you – I’d love to chat

Take good care of yourself this weekend,
Sarah xx

#nervoussystemregulation #polyvaglatheory #somatichealing #lifecoachnz #consciousliving #wellness #practices #lifecoaching #livelifewell ...

Feb 10

Joy is all around you.

Where did you find it this week? 🌻

#consciousliving #nervoussystemregulation #grounding #lifecoaching #wellness #lifecoachnz #naturefix #findingjoy #livelifewell

Joy is all around you.

Where did you find it this week? 🌻

#consciousliving #nervoussystemregulation #grounding #lifecoaching #wellness #lifecoachnz #naturefix #findingjoy #livelifewell ...

Feb 6

Not only is coaching the work that I’m trained and certified in as a practitioner, it’s work that I continue to invest in for my own personal and professional journey.

Investing in my own growth is what enabled me to..
- feel truly connected to who I am as a person,
- live my life in a way that feels good and brings me joy,
- learn how to manage my nervous system and relationship with stress,
- know how to nourish and care for my health,
- connect with others and build healthy relationships, and
- know how to navigate life's ebbs and flows with healthy mindset.

For the last four years I’ve had the pleasure of sharing this work and witnessing the amazing transformation that is possible for my clients when they sign up for a 1:1 programme, and I know it has the power to transform your life too.

If it feels like the right time for you to start your own journey I'd love to hear from you 💛 Connect on my website sarahtrass.com or feel free to leave me a message here and I'll get in touch.

All my love,
Sarah x

#selfgrowth #transformation #youryear #lifecoaching #personaldevelopment #consciousliving #lifecoachnz #healthychoices #investinyourself #mindset #somatics #mindbodywork #selfawareness #livelifewell

Not only is coaching the work that I’m trained and certified in as a practitioner, it’s work that I continue to invest in for my own personal and professional journey.

Investing in my own growth is what enabled me to..
- feel truly connected to who I am as a person,
- live my life in a way that feels good and brings me joy,
- learn how to manage my nervous system and relationship with stress,
- know how to nourish and care for my health,
- connect with others and build healthy relationships, and
- know how to navigate life`s ebbs and flows with healthy mindset.

For the last four years I’ve had the pleasure of sharing this work and witnessing the amazing transformation that is possible for my clients when they sign up for a 1:1 programme, and I know it has the power to transform your life too.

If it feels like the right time for you to start your own journey I`d love to hear from you 💛 Connect on my website sarahtrass.com or feel free to leave me a message here and I`ll get in touch.

All my love,
Sarah x

#selfgrowth #transformation #youryear #lifecoaching #personaldevelopment #consciousliving #lifecoachnz #healthychoices #investinyourself #mindset #somatics #mindbodywork #selfawareness #livelifewell ...

Feb 1

Hello lovely and welcome to 2023. Over the holiday break whilst reflecting on what it is you want for your year, what you want to focus on, and what changes you want to bring into your day to day life…you may have considered working with a Life Coach and wondered what it's all about.

If you’re ready to take yourself on this year and to invest in your personal growth, find out more about my 1:1 coaching programmes, or book in for your free 30-minute consultation over at sarahtrass.com.

Sarah x

#lifecoachingnz #personalgrowth #mindset #emotionalagility #nervousystemregulation #lifecoach #somaticpractitioner #healthyliving #consciousliving #designyourlife #livelifewell

Hello lovely and welcome to 2023. Over the holiday break whilst reflecting on what it is you want for your year, what you want to focus on, and what changes you want to bring into your day to day life…you may have considered working with a Life Coach and wondered what it`s all about.

If you’re ready to take yourself on this year and to invest in your personal growth, find out more about my 1:1 coaching programmes, or book in for your free 30-minute consultation over at sarahtrass.com.

Sarah x

#lifecoachingnz #personalgrowth #mindset #emotionalagility #nervousystemregulation #lifecoach #somaticpractitioner #healthyliving #consciousliving #designyourlife #livelifewell ...

Dec 22

2022 has been a big one for me personally, between our wedding, building our first home, advancing my studies and training, and continually learning how to pivot and grow a small business…it’s been a lot, and the one thing that’s been a constant, and a real source of joy for me, has been coaching and having the space to share my passion with you all.

Choosing to focus on yourself, considering what it is you want for your life, and committing to making new choices that reflect this, isn’t easy – it takes courage, persistence, and vulnerability.

Therefore, I wanted to take this time to honour your resiliency and willingness to dive deeper into the world of you - whether you’ve embarked on a coaching journey with me, or if you’ve been reading posts and applying what you’ve learnt in your own time.

I honour your capacity to continue to grow and change. I honour your process with all its ebbs and flows. I honour your stories – past and present. And most of all I honour your innate worthiness and goodness.

In sharing this, I invite you to also take this moment to acknowledge the shifts you’ve made - what are you most proud of, what have you been working on, what have been your biggest challenges, and most of all what have you discovered and learnt about yourself along the way? 💛

I truly believe that one drop, joined by many, becomes a powerful force, and as a result we collectively make a greater impact on the world and the lives of those around us.

Sitting with the amazing outcomes my 1:1 clients have experienced this year, proves that even in the most difficult of times we can still all experience immense joy, growth, and hope.

Once again, thank you for being here and supporting me. You continue to inspire me and constantly remind me of why I love doing what I do.

Have a wonderful Christmas break and I look forward to seeing you in 2023.

All my love,
Sarah xx

#lifecoaching #celebratingtheyear #clientappreciation #growth #consciousliving #transformation #wellness #dailychoices #health #mindset #confidence #lifecoachnz #authenticity #yourwins #livelifewell

2022 has been a big one for me personally, between our wedding, building our first home, advancing my studies and training, and continually learning how to pivot and grow a small business…it’s been a lot, and the one thing that’s been a constant, and a real source of joy for me, has been coaching and having the space to share my passion with you all.

Choosing to focus on yourself, considering what it is you want for your life, and committing to making new choices that reflect this, isn’t easy – it takes courage, persistence, and vulnerability.

Therefore, I wanted to take this time to honour your resiliency and willingness to dive deeper into the world of you - whether you’ve embarked on a coaching journey with me, or if you’ve been reading posts and applying what you’ve learnt in your own time.

I honour your capacity to continue to grow and change. I honour your process with all its ebbs and flows. I honour your stories – past and present. And most of all I honour your innate worthiness and goodness.

In sharing this, I invite you to also take this moment to acknowledge the shifts you’ve made - what are you most proud of, what have you been working on, what have been your biggest challenges, and most of all what have you discovered and learnt about yourself along the way? 💛

I truly believe that one drop, joined by many, becomes a powerful force, and as a result we collectively make a greater impact on the world and the lives of those around us.

Sitting with the amazing outcomes my 1:1 clients have experienced this year, proves that even in the most difficult of times we can still all experience immense joy, growth, and hope.

Once again, thank you for being here and supporting me. You continue to inspire me and constantly remind me of why I love doing what I do.

Have a wonderful Christmas break and I look forward to seeing you in 2023.

All my love,
Sarah xx

#lifecoaching #celebratingtheyear #clientappreciation #growth #consciousliving #transformation #wellness #dailychoices #health #mindset #confidence #lifecoachnz #authenticity #yourwins #livelifewell ...

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