This week, we move with the Metal element, the Autumn energy of letting go, refining your life, and strengthening boundaries. We explore how the Lungs and Large Intestine help you release what no longer serves you. This episode includes gentle breathwork practices, decluttering rituals, grief support, and journalling prompts to create clarity and spaciousness.
Journal Prompts:
• What am I ready to let go of?
• Where am I holding on too tightly?
• What boundaries need strengthening?
• What grief needs to be honoured?
• What is becoming clearer as I refine my life?
Keywords: Metal element, Autumn energy, letting go, boundaries, Lung Qi, grief, decluttering, TCM elements, seasonal release practices.
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Join Nectar here.
In this episode, we look into the Earth element in TCM - the centre of nourishment, stability, routine, and grounded presence. We explore Spleen Qi, overthinking, and the importance of receiving support. This episode offers grounding rituals, slow nourishment practices, and journalling prompts to help you feel centred and supported.
Journal Prompts:
• What truly nourishes me?
• Where am I giving more than I have capacity for?
• What support am I ready to receive?
• What daily rituals help me feel grounded?
• What would make my life feel sweeter?
Keywords: Earth element, Spleen Qi, grounding, nourishment, stability, overthinking, late Summer season, seasonal rituals, TCM wellbeing.
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Join Nectar here.
In this episode, we dive into the Fire element - the Summer energy of joy, expression, play, and heart-led living. Discover the role of the Heart and Shen in emotional wellbeing, and learn simple practices to cultivate joy, deepen connection, and support emotional balance. Includes heart-opening rituals, breathwork, and reflective prompts.
Journal prompts:
• What brings me genuine joy?
• Where am I dimming my light?
• How can I cultivate deeper connection?
• What relationships feel nourishing and warm?
• Where am I ready to express myself more fully?
Keywords: Fire element, Heart energy, joy, emotional balance, Summer season, Shen, TCM, connection, heart-opening practices, breathwork.
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Join Nectar here.
This week, we explore the Wood element in TCM - the force behind growth, creativity, vision, and Spring energy.
Learn how Liver Qi, anger, and decision-making influence your direction in life. This episode includes movement practices, creativity rituals, boundary tools, and journalling prompts to help you clear stagnation and step into aligned growth.
Journal prompts:
• What is trying to grow through me right now?
• Where am I bumping up against resistance?
• What boundaries need strengthening?
• What is my vision for the next season of my life?
• What small actions would feel aligned this week?
Keywords: Wood element, Liver Qi, Spring energy, creativity, boundaries, anger as a teacher, TCM elements, growth practices, seasonal living.
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Join Nectar here.
In this episode, we explore the foundations of Traditional Chinese Medicine and explore the Water element - the energy of rest, intuition, and deep replenishment.
Learn how the Kidneys, fear, and the winter season shape your vitality, and receive simple Yin practices, rituals, and journalling prompts to support your nervous system and restore your inner reserves. Perfect for anyone wanting to understand TCM, seasonal living, and the power of slowing down.
Journal prompts:
Keywords: Traditional Chinese Medicine, Water element, Kidney energy, winter rituals, intuition, rest, Yin practices, nervous system support, journalling prompts.
Connect with Marina on Instagram
Connect with Marina on TikTok
Join Nectar here.
This episode offers a grounded, human-centred exploration of shadow work. Marina breaks down what the shadow actually is - not flaws, insecurities, or “lower” traits, but the unconscious parts of us that were once deemed unsafe or unacceptable.
Through a vivid story of meeting the shadow with compassion, we explore why force and self-judgment only deepen fragmentation, and how real integration begins with presence, understanding, and kindness.
A powerful episode for anyone wanting to move beyond performative shadow work and into true inner wholeness.
In this episode, we explore the power of pausing before moving forward. Amid the constant rush of life, taking intentional moments to reflect can bring clarity, insight, and alignment. Marina guides you through the practice of slowing down, noticing what’s working in your life, and gently releasing what no longer serves you. Learn how to tap into your inner guidance, revise your vision, and prepare for the next chapter with intention and grace. This episode is an invitation to pause, reflect, and step forward with confidence, clarity, and conscious choice.
To continue your journey and support your reflection, explore the links below for practices, inspiration, and ways to nourish yourself:
Nourished: Closing the Year with Ease
Nectar Membership
Connect with Marina on TikTok and Instagram for more inspiration and practices.
Free resources:
As the year draws to a close, many of us feel the pull between outer busyness and inner longing - the desire to slow down, to feel held, to soften into presence. The holiday season can awaken tender parts of us: the inner child seeking belonging, the caretaker holding everything together, the woman remembering what it feels like to truly rest.
In this episode, Marina explores the emotional landscape that often surfaces at year’s end - and how we can meet it with gentleness, reflection, and care. You’ll be guided to honour your needs, tend to your inner rhythms, and approach this season with more spaciousness and grace.
You’ll also be introduced to Nourished inside Nectar: our membership for women, your calm and restorative companion for the busyness of the holidays. A gentle collection of eight Nectar practices and rituals to help you stay centred, steady, and replenished as the pace of life quickens.
It included a workshop held by Madeline on December 4th at 7pm AEDT (recording available if you cannot attend live).
Madeline from Sit with Self is an accredited mental health social worker who offers an integrated and compassionate approach, weaving together EMDR, Acceptance and Commitment Therapy, Internal Family Systems, and Polyvagal Theory to support deeper self-connection and regulation.
Join us here for this nourishing exhale to close your year with softness, steadiness, and care.
Or become a Nectar member here ~ Nourished is included in the membership.
In this heartfelt episode, Marina explores what it truly means to feel safe being seen. From childhood memories of being laughed at for standing out, to the healing power of performance and embodied expression through contemporary dance, she shares a personal journey of reclaiming visibility as something sacred, not shameful.
Together, we’ll look at how early experiences of being called “too much” shape our nervous systems, and how gentle, embodied practices can help us rebuild the safety to shine.
Marina speaks to the connection between visibility and nervous system resilience, and how true, grounded power - the kind that lifts others up, moves quietly, like water.
This month inside Nectar, we journey with Rose - the flower of the heart, to explore softness, strength, and embodied power.
Through Yin, breathwork, somatics, ritual, we remember that it’s not about striving to be confident, but about feeling safe enough to radiate naturally.
A reminder for every woman who has dimmed her light:Your visibility is medicine. Your radiance nourishes others.
Join us inside Nectar here.
This episode is a little different to what we usually explore here.
You’re invited into a gentle creative ritual: to paint or draw a landscape using just four colours: two you love, and two you don’t.
Inspired by our candlelit Golden Morning sessions inside Nectar, this practice unfolds in the quiet threshold between night and day - when the world is still soft, and the first light of dawn begins to rise.
Creating at this time invites you to meet both the light and the shadow within yourself, to soften resistance, and to welcome the full spectrum of your inner landscape.
No art experience needed, only presence, curiosity, and an openness to what wants to emerge.
If you’d like to continue exploring these creative morning rituals, along with our tea & writing Fridays and Thursday evening yin yoga, and you can find the Golden Morning recordings and future sessions inside Nectar, my membership for women devoted to cyclical, creative, and intentional living.
Read about Nectar here. Choose your membership option here.
And finally, here is the link to our Golden Mornings playlist for you to create with.
Connect with me:
marina@goldencor.co
As we approach the end of the year, many of us find ourselves feeling stretched, overwhelmed, or quietly frozen — like our systems don’t quite know how to slow down after months of doing.
In this gentle episode, Marina shares a simple breath practice she’s been returning to lately: Box Breath, a grounding, rhythmic technique that helps regulate the nervous system, ease anxiety, and bring you back to centre.
You’ll be guided through a few slow rounds of breath, learning how to use this practice whenever you need to reset, soften, and remember your own steady rhythm.
A soothing reminder that peace doesn’t come from doing more, it comes from returning to the breath.
You can find this and many other short breath containers, along with nourishing practices like Yin Yoga, somatics, and earth rituals, inside Nectar - Golden Cor’s membership space for gentle rhythms, nervous system resilience, and connection.
Read about Nectar here. Explore membership options here - monthly, quarterly or annual (annual option will only be available until Oct 31st).
In this gentle and grounding episode, Marina explores the energy of chasing, the subtle ways we reach outward for love, validation, connection, or success. Whether it shows up in friendships, business, or relationships, chasing often stems from an old pattern of trying to earn worthiness.
Through soft reflection and embodied guidance, you’ll be invited to slow down, gather your energy back home, and reconnect with your natural magnetism: the feminine quality that draws in what’s truly aligned through presence and trust, not pursuit. Come home to yourself.
Explore this theme more deeply inside Nectar, Marina’s online membership for women returning to their natural rhythm and radiance through ritual, Yin, breathwork, somatics, creative practices, community, and so much more.
Read about Nectar here. Explore the membership options and join us here.
In this episode, we turn inward to meet the child who still lives within us. Through gentle reflection and a guided meditation, you’ll be invited to reconnect with the things you once loved, or the longings you carried, so you can offer yourself the care, joy, and safety you deserve today.
This is not about forcing happy memories or bypassing the truth of perhaps a difficult childhood. Instead, it’s about meeting yourself exactly where you are - with tenderness, curiosity, and presence.
Together, we’ll explore what your younger self may need now, and how even the smallest acts of play or gentleness can become medicine for the soul.
In this episode, I share my journey inside a 9D Breathwork & Sound Experience, a practice that weaves together conscious breathing, multidimensional soundscapes, and guided meditation to open the body, release stored energy, and access altered states of awareness.
I take you into the sensations, emotions, and visions that unfolded for me: from tingling, tetany, and tears to profound lineage healing and reconnection with my younger self.
Together, we explore how this practice can uncover generational stories, shift patterns of shrinking or “being too much,” and invite us back into authentic expression.
You’ll also hear a gentle explanation of the science behind breath-induced states (like hypocapnia), along with safety considerations and integration practices to support a grounded return.
This is an episode for anyone curious about breathwork, sound as medicine, and the ways our bodies hold memory across time. It’s an invitation to witness what arises when breath and sound move us into deeper presence - raw, primal, and profoundly human.
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If you would like to be held through this experience, I highly recommend contacting Kate Fox to see if this practice is for you.
In this short and sweet episode, Marina explores the intricate relationship between resilience, creativity, and the nervous system. She emphasizes the importance of understanding our body's signals and the need to embrace both comfort and discomfort in our journey of self-discovery.
Through various practices, such as movement and artistic expression, we can cultivate resilience and trust in our creative impulses, ultimately leading to a deeper connection with ourselves and the world around us.
May it inspire you to move beyond the limitations of your comfort zone, where the magic begins!
In this episode of Golden Cor, we explore the Buddhist teaching of the two truths: relative truth and absolute truth, and the liberating perspective of emptiness (śūnyatā).
Relative truth is the world we move through every day: names, roles, relationships, and experiences. Absolute truth points us to the deeper nature of reality: that everything is interconnected, ever-changing, and empty of a fixed, separate self. Together, these truths offer a way of seeing that can bring lightness, compassion, and freedom into our daily lives.
You’ll be guided through reflections, simple practices, and journaling prompts to help you:
Recognise the stories you tell yourself and how they shape your experience.
See that no single story is the whole truth.
To carry these explorations into practice, I’m currently opening my Tea & Writing Sessions to the public for a short time. These fortnightly Friday morning gatherings weave tea ceremony with free-flow writing on a chosen theme - a practice of presence, visioning, and deep listening. Normally part of my Nectar membership, they’re now available as a stand-alone way to join me in circle, with the next session happening on September 26th. Join here.
This episode is an invitation to soften your grip on rigid narratives and step into a freer way of relating to yourself and the world.
A Taste of Nectar
The Tea & Writing Sessions are usually held exclusively inside the Nectar membership. I’m opening them as a stand-alone offering for a limited time so you can experience a taste of the sanctuary we cultivate together.
Inside Nectar, members receive:
Fortnightly Yin & Breathwork classes
Fortnightly Tea & Writing sessions
Monthly live circles: either a sharing women’s circle or creative practice guided by a guest facilitator held each month
A living and growing library of rituals, earth-based practices, nourishing sessions, intuitive arts, seasonal guidance: all recorded for you to explore in your own rhythm and time
A supportive community of women walking this path together
If you find yourself loving the rhythm of these tea mornings, Nectar may be the next step in deepening your practice and finding ongoing nourishment.
Join Nectar here.
In this episode of Golden Cor, Marina opens her heart and shares Nectar - our online membership for women who long for rest, rhythm, and reconnection. You’ll hear what Nectar is, who it’s for, why it was created, and you’ll also be guided through a tiny practice so you can feel a little taste of what it’s like inside this space.
Nectar is for space holders, healers, therapists, mothers, creatives, and all women navigating the fullness of modern life who want to soften, slow down, and return to themselves.
Inside, you’ll find:
I’ve created a little practice for you: The Art of Noticing - a gentle doorway into the essence of Nectar.
Sharing also a little behind-the-scenes glimpse into Nectar > see a sneak peak video straight from inside the membership, showing members how to navigate the platform.
Ready to step inside? You can join Nectar here and receive instant access to the full library and our upcoming live sessions.
- Our first live streaming Yin Yoga is on September 1st, and our first live women's circle is on September 18th.
You can also head straight to our platform here to select your quarterly or annual membership. I look forward to holding space for you!
In this episode, Marina guides you into the felt experience of the Noticing - a practice of presence inspired by the Taoist wisdom of wu wei, the way of effortless being.
Together, we move through a gentle ritual of honouring space, land, lineage, and the natural world. You’ll be invited to soften into your senses, connect with a plant or flower as a living teacher, deepen your breath, and rest into a nourishing yin yoga child’s pose.
This practice is an invitation to slow down, attune to the subtleties of life, and remember the beauty that arises when we simply notice - without judgment, without striving, just being.
You may wish to gather a few items before beginning:
Sacred smoke (incense, palo santo, dried herbs, or smudge stick)
A candle
A plant or flower for meditation
A comfortable space for yin yoga with a blanket, pillow, or bolster
May this practice support you in finding stillness, spaciousness, and presence, carrying the art of noticing with you into your day or your rest.
You can access the video recording of this practice here.
The Art of Noticing isn’t about adding another task to your day, it’s about softening into what’s already here.
In this episode, Marina explores how the simple act of noticing can shift your whole way of living. Drawing on the Daoist principle of wu wei, we’ll look at how presence can arise naturally, without force, and how small, everyday moments such as: a change in the light, the scent of jasmine, the warmth of a cup of tea, can feed your body safety and connection.
This episode explores the theory and heart of noticing, preparing you for next week’s guided, embodied experience.
In this episode, Marina gently guides you through a deeply restorative Yoga Nidra meditation - a practice known as yogic sleep. Designed to support your nervous system and invite profound rest, this session is perfect to listen to before bedtime or anytime you need to unwind.
Please note: This meditation is intended to be experienced lying down in stillness. If you are driving or unable to fully settle, we recommend returning to this practice when you can be safely supported and undisturbed.
Through body awareness, breath, and soothing imagery, you'll be held in a space between waking and sleeping, where true healing and surrendering can occur.
A reminder that rest is not something to earn, it is something you inherently deserve.
You are so welcome here.
May this practice nourish you deeply.