Bringing Mindfulness to Podcasting with Beverley Densham

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Hi, and welcome to podcasting one on one with Rachel.

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This podcast is for busy female entrepreneurs who run their own

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businesses and want to start a podcast or who may already have a podcast.

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I want to share practical information and tips on how you can get your podcast

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started and managing it along the way.

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I'll also be interviewing other female podcast hosts to give you

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real insight into what it's like.

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Have Hi

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everyone, and welcome to this week's episode.

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I have Beverly Densham with me today, the Mindfulness Pilates teacher, author and

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host of the Mindfulness Pilates podcast.

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I met Bev last year, and I've been taking her Pilates classes for over six months

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now, and I can honestly say I feel so much better in my body than I did before.

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So welcome to the podcast, Bev.

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Oh, thank you very much for having me, Rachel.

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It's great to be here.

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Today, I wanted to chat with Bev as I mentioned, she has been hosting

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her podcast, The Mindfulness Pilates Podcast, and you started it back

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in December 2020, is that right?

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So you've been going for quite some time now.

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Yes I think that is right.

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I did have a break.

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I did have a break for a while, and then it's well and truly back

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in action very very regularly now.

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Every other week there is an episode.

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So it's got a good rhythm.

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It's got a good rhythm going to it now.

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That's great.

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It's sometimes you have to find that groove and find what works

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for you as your business changes.

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And I just wanted to ask you, why did you want to start your podcast or why did you

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initially start your podcast back in 2020?

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I think I was a bit late listening to podcasts and now I absolutely love

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listening to other people's podcasts.

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Of course, I like to listen to yours too your last episode with Jenny

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French about Instagram was fantastic.

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I, but I didn't think hadn't thought myself about doing it.

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It was actually a friend of mine who suggested that I, quite frankly,

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marketing, she said it's great for marketing and I respected her opinion

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that doing a podcast myself would be a good idea and off I went really off

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I went, but of course it's all about sharing about what you do and how you

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help other people, with their lives.

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And for me, obviously helping people with their backs, their bodies,

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their mental health, their happiness.

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And then off it went really, and I actually enjoyed it, which helps.

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And yeah, I'd sometimes do solo episodes, but quite often I'm interviewing

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clients and their success stories.

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But then I also added in having guest experts and other authors coming in as

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well to share to help those listening.

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with more tips as well, kind of thing.

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Yeah.

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So a bit of a mix there to hit all the questions and things that your

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listeners would want to be hearing about.

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Of course, hearing all your success stories are amazing because people who

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want to come and join Pilates and have to have that ease of pain, whether

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it's a back relief, which I know you do specialize in and it makes such a

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difference when you're hearing that transformation from somebody who's

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actually been through it themselves.

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Yeah, exactly.

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The first episode was actually with my sister Julie New, and that

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was all about hip and back pain.

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And somebody like my sister, whereas I've had more chronic,

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severe road traffic accident and I suppose a higher level of problems.

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My sister is somebody who doesn't need to be having those problems.

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So a lot of people can also relate to that, that they might be neglecting their

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bodies, not looking after them enough.

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So a lot of people out there don't need to be having the aches and pains that

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they're getting, or going in and out of vicious cycles of pain seeing a physio,

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otopath, chiropractor, then being okay for a bit, and then back into the pain again.

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And yet there's just a lot of it is to do with the pain itself.

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Not being strong enough and not knowing the right stretches and the, so it

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ended up covering lots of different topics to do with the back, but then

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to do with other problems as well.

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So like sciatica, people have had cesarean, stress problems, just

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in life in general, sometimes about injury prevention.

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That's the intelligent way to do things is an injury prevention,

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but scoliosis, This is just a few things that I've ended up covering.

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Whiplash, being overwhelmed, the monkey mind when people can't stop

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thinking in their minds and, all tips to help with all these things.

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Lots about disc problems in the back, prolapsed discs, sometimes

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people call it herniated discs.

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And also frequently asked questions, like one of the questions that people

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ask me the most, Oh, what is the difference between Pilates and yoga?

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So I was like I'll do a long answer on my podcast and then if

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somebody asks me just day to day, I'll just give them a quick answer.

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Yeah.

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And then if they want to know more, they can go to my podcast.

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Yeah.

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I think it's great that podcasts can do that.

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Give them more.

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depth in the knowledge, depth in your answer.

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And it's evergreen then, like you say, you can always point people in that direction

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and go, Hey, come and listen to my podcast and I'll explain it to you in more detail.

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So it sounded like You really know what your, your ideal listener, your

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ideal client needs from the podcast and the types of questions and stories

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that they might be looking for.

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Did you have any challenges to getting started?

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Because it seemed like you knew what to do as far as content was concerned.

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I think this particular friend just really helped, they have a podcast

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and they, they just said basically, replicate your own content, but with,

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okay, make sure you've got your intro, make sure you've got your outro.

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Have some music for Tom and I have somebody produce the podcast like

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you produce other people's podcasts.

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So I didn't have to do the tech side.

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So I was given a formula like you give your clients a formula.

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So it wasn't challenging if that makes sense.

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It was more, I suppose the challenge really is to show up as in to fit it.

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The only challenge really ongoing is to fit it in your regular

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schedule to make it happen.

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And especially when you have guests.

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because it's more work when you have a guest because you've got

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to, you've got to do all the extra bit, the extra bits with that.

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And but it's really lovely having guests though.

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I much prefer having guests to be honest.

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It's much more fun turning up to have a conversation, but the

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challenge is more okay, then a guest.

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Cancels and then you're like, Oh, I wanted it to be a guest episode.

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And then you got to do a solo episode, which is fine.

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You just get on with it.

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And so I'm trying to plan a bit more ahead now, because I suppose it was all a little

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bit, Oh, this is literally for the next.

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So I'm starting to get guests a little bit more lined up.

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So always somebody does cancel, at least you've got another guest lined up kind

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of thing until they can actually make it.

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Obviously that happens in life and business, doesn't it?

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So it's more about dedicating time and, not it just not just

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being a, yeah, I find it's another thing to do, but it's something

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that's very valuable because it's.

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If somebody is going through panic attacks and anxiety and interested in

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working with you then it's helpful, in that initial stage for them to listen

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about your personal experience or, how you've written your latest book

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to help with stress or in a certain profession or whatever it might be.

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And they, yeah.

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They get to to understand deeper of how you can help or your personal

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experience of their problem as well, which I think a lot of people obviously

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have to be qualified and insured in your work and all of those things.

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But equally, if you've got personal experience, like for me in back pain,

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which I have the personal experience and in the anxiety and the stress and

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trauma and whatever else, then I think.

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Thank you.

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That can add another layer of understanding, I think,

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from a podcast point of view.

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Obviously you go into more, a bit more depth than just a quick newsletter that

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you send out or a short social media post.

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You don't really get so much depth from it, I don't think.

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And the personality of, what's that person like to know and

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actually perhaps work with.

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I think that social media really acts as the eye catcher for people to

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Discover you discover you through what you're sharing through social media.

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But then when they think, Oh this person's really resonated with me.

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Or I really want to find out more when they find your podcast, they can have,

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they can really then get to know you so much more through your podcast.

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And if they're coming to listen, they obviously genuinely do want to get to

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know you better and know more about you.

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And then they'll help build that.

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No trust that we're, we all want to do for our businesses and, show our

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potential clients that we can give them that transformation they're looking for.

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It's really great.

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Going back to what you said about not having too many

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challenges to getting started.

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That's great.

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Cause I, it can be, I know the tech can be a big barrier sometimes

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for people to get started.

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So it's great that you had somebody to help guide you and

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give you that formula and then have somebody to edit that for you.

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Cause that takes away.

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A lot of those challenges.

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But I hear what you're saying about having that dedicated time

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to fit in, to get the guests in.

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It's a great idea trying to get ahead with guests and planning a bit so that

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you've got maybe a subject that you could do as a solo episode if someone

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can't make it that particular day.

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Cause it's hard.

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That is the I met, I love having guests, which is why I have a lot

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of guests on my podcast as well, because I love the energy of having

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that conversation with somebody else.

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And I always end up learning something new each time I speak to

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somebody, which I really love as well.

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Yeah, I would always, I always like having guests on as well.

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It's great.

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It's nice to have those conversations.

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And like you said, like we've just said about other people finding

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us and having that experience.

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I like to have those conversations as well.

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So it's nice to be as a host, being able to choose who it is that you get

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to share those conversations with.

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Yeah.

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Something I just wanted to say also, even with my current clients,

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sometimes it's helping educate them of why why they would do something.

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And then I might say go and listen to this particular podcast.

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So there's a client I've been teaching a very long time and all my clients

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have heard me say every lesson, every one to one program, listen to

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your body, Do not work through pain.

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If anything is uncomfortable or painful, please let me know.

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At the time, not after the lesson.

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What happens this week?

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Somebody says, after the lesson, Oh, I've got a migraine, it came

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on 3 quarts after the lesson.

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This was 3 quarts away, it was in the lesson, the migraine came on, it was all

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zig zag and I was like No, you, please let me know in future if anything happens.

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I said, I would recommend you do stops the lesson, not done anymore.

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Go have some water, go and have a lie down, have a sleep

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or have a rest, eyes closed.

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Then after that, good posture, neck stretches that I've taught you and

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seek medical advice from the doctor.

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Anyway, they went and had a lie down afterwards.

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They took my advice and then the migraine did go away.

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So great.

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Great.

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But then they still have very, quite bad posture.

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That's okay.

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They are working with me.

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The chair pilates, I have to say, is really helping.

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But what I want to say about this in relation to the podcast, I could

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then send them away to listen to.

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I have a episode on helping you with headaches.

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with a guest expert Robert Spratley, who's a chiropractor to understand the reasons

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why you would have good posture and what happens and how detrimental it is to be

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sitting and standing like a banana and what the 12 pound weight of your head

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does as you go forwards and forwards.

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And it even shortens our life and can affect our heart and so many things,

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but then they can be more educated.

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I can't cover that.

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in a one hour or 40 minute lesson that I'm not there to give all

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the research and science behind why you would have good posture.

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So I can send them away to somebody who has headaches or migraines, I

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can then send them off to listen to the podcast if they want to,

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which is like really helpful.

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That's a fantastic way of Using your podcast with your current clients.

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I know there's a lady who do you know Loretta Milan?

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She has the Origineurs podcast and she does exactly that when she has

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conversations with people, when she's out networking or with the clients and

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she's got an episode and then something comes up during their conversation,

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she'll follow it up and send them a link to the episode that she thinks

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will help them, which I think is a fantastic way of using your podcast.

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That is a perfect example of what you do there.

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I did listen to that episode actually about headaches with the chiropractor.

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Yeah, it's very interesting.

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Years and years ago when I worked with my dad, when we first set up my

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office, I didn't have a proper chair.

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I had a laptop on a dining room table and we were doing a lot of driving and.

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I used to get really bad headaches and neck aches and I was taking

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lots of paracetamols and things.

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I was thinking, Oh, what is it?

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And then actually we figured out it was because I didn't have my laptop on a

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proper kind of stand or a proper chair.

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And as soon as I did that and I corrected my posture and everything,

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they all, they went away.

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And it was just like, knowing, I know how much posture can affect you, your

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neck and your head and stuff like that.

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But it was a very interesting episode to really demonstrate

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exactly what you're talking about.

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And you're right.

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You just don't have the time in your classes and things to

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go into that kind of detail.

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Yeah.

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That's a massive benefit to your business in that way for your podcast.

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That was going to be my next question actually.

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What benefits does your podcast bring to your business?

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So that's clearly a massive benefit that you've got there.

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Like a library of information that you can send to potential

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clients and current clients.

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Is there any other benefits you found with podcasting for your business?

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Yeah, I think I think like when, if somebody inquires about working with

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me, it's just so nice to be able to, and I know what their problem is, or

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somebody's referred somebody to me and said, Oh, they've got, disc problems.

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I can then send them the episode about somebody who's had, a discectomy

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type operation and then they're now, okay and living life to the full

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and walking their dogs and going weight training and they're using it

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for strengthening and maintenance.

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So it's being able to listen to somebody's success story

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or I'm teaching someone's mom.

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So like I'm teaching your mom now.

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How lovely is that?

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So somebody else's mum, I love teaching the whole family, I'm even teaching

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whole families as well as the mums.

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But this other mum, she loved listening to the episode with my mum.

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A lot of people find my mum, Chris, lovely Chris, my mum

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is, she's very inspirational, but, she's put in the work to not be decrepit

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at age 83, she hasn't got the balance problems and the those hip pains now.

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And people can't believe what she can do in her classes.

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She comes three times a week.

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So sending that episode over to somebody who's interested.

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It, they're like, wow, I want to be like Chris and if Chris can do it, I can do it.

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And then obviously they know then that obviously from a recommendation

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and also listening to someone like my mom, they can obviously relate

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to being the mom of my client.

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And they're like, realize that I can give them a formula to help

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them get where they want to go.

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Obviously with practice.

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So that, I think that's one of my favorite ways of my podcast.

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But when I get a random, I might meet someone randomly.

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Not that randomly because I go to a weekly plunge in the sea on the beach in Dorset.

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But a few people have, Oh, commented on my podcast or give me a nice comment.

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And I'm like, Oh, actually, and that also motivates you to spur you on,

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Oh, I really like the breathe bit.

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Cause I do a breathing exercise or meditation each episode and say,

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Oh, I really like that breathing and or the back pain tips, 15

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back pain tips really helped me.

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And I'm like, then you're like that.

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That sort of, you appreciate the gratitude and it also motivates you to keep going.

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Yeah, absolutely.

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I love that back pain one.

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That was really good.

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Yes.

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Oh yeah, that's inspired by me.

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Yes, it was.

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Yes.

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For context, Bev, how I hurt my back in May time.

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I think it was now.

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And and we were slightly talking about this prior to we came on.

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So Bev helped me with her 15 tips for back pain relief, but also what

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I was saying really importantly, like what exercise is not to be carrying

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on with and what things to be doing.

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And I think the, what exercises not to be doing, cause I did maybe think, Oh,

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actually I might have a couple of those.

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I could have, I would have carried on with it with those particular ones.

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I think it was like the role he said, don't do the roll down one.

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I can't remember what the other ones you said.

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It was another surprising one that I thought, Oh, I would have

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thought I'd be okay doing that.

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So I think that's equally important.

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And having, then having that episode now to refer back to because I've

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listened to that episode and got the Bev sent me the one in the email as well.

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And that's really handy.

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And obviously I'm a client of Bev's and I enjoy listening to her podcast.

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I especially love her mindfulness breaks in the podcast.

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Bev asked me to come on and talk about my back pain and my happy

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places beach, the place where we go on holiday in the South of France.

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So Bev did a lovely five minutes.

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Breathing waves in the background and everything, which is really lovely.

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We are going to do one today, spoiler, at the end of the session,

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I thought it'd be really nice for Bev to show us some of her mindfulness.

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And that's one thing I think that with what Bev brings to her

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podcast and to her Pilates teaching is that mindfulness element.

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And I think that's really important as business owners.

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as well to have that mindfulness and I know self care and

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mindfulness is thrown around a lot, especially in the online space.

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And I know a lot of you that are listening are online business owners.

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But it, it's really about with doing.

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best parties and listening to a podcast, building in slowly that

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mindfulness aspect into my daily life.

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So when I do have long days and I spend a lot of time editing,

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just because that's what I do and helping people with their podcasts.

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And that's can sometimes put a lot of pressure on my back and my neck.

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Now that I've been doing this practice for a while, It's really helped

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me bring those things in and it is making my day to day working life

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easier and feeling better in my body.

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So for those of you that are listening that maybe suffer with things like that,

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being at your desk a lot of the time.

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And we're, when we work from home now, I think it's a real big thing that a lot

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of us are actually at our desk quite a lot of them more than perhaps we used to.

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Yeah.

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Having those little mindful, mindfulness breaks are really important and do

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help do help you in the long run.

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I was going to ask you about any current challenges, but you've already touched on

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that a little bit about your, about guests and future planning and planning in.

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Is there anything else that you would like to, have you got any

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future plans for your podcast?

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Are there any things that you'd like to maybe start including or?

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Yeah, I like, I've liked having other guests as well different professions

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that I've interviewed as well.

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So like I interviewed a lawyer about their stress.

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They want, they were happy to share about their stress levels

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personally and professionally.

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And this particular lawyer, Anna Illingworth ended up writing the

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forward to our book actually.

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So it's been really nice.

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I think, because certain professions are, they're are highly stressed

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in that particular profession.

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One in 10 lawyers are actually thinking of suicide.

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So it's, there's a lot going on.

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So I would like in the future I feel it is anyway, helping with people's

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mental health, but I would like the podcast going forwards to help even

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more with mental health and happiness.

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To help during the good, challenging and sad times of life.

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And I have invited Dr.

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Gladys McGarry on the podcast, who's an author and she's 103 years old and I'm

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really hoping she's going to be a guest.

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I haven't heard back yet, so I'm going to email next.

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I've messaged her on Instagram because she's always doing Instagram lives.

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Anyway, it's one of the best book I've read this year is by Dr.

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Gladys McGarry.

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It's just very inspiring.

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And I've told all my clients about her.

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I think I've mentioned her in my newsletter, and I even did an

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Instagram live about what I thought of her book and how it's, inspiring.

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So I saw that she did a lot of lives because after you mentioned

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her to me, I followed her.

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And then literally I think that day she was going on live, I was

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like, Oh gosh fair play to her.

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Very inspiring.

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It's amazing.

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But I heard.

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Yeah.

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So I heard her on another podcast.

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One of my favorites is.

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Feel Better Live More with Dr Rangan Chatterjee.

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And she was being interviewed on there.

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I then bought her book.

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I then followed her on Instagram.

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Now I want to interview her.

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Gladys, please come on my podcast.

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But I, but I'd like to interview other.

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Psychologists, neuroscientists, bringing different angles to help my

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listeners and clients in different ways with mental health and being and

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obviously overall as well, happiness as well as their body impacts.

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So yeah, that's just, that's what I would like.

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That's the future of, yeah helping more people and getting more people

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listening to the podcast and spread that.

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To spread that message.

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Yeah.

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Or there's certain things that I teach I teach as like journaling, one minute

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journaling in the classes or one to one programs, but, the benefits of

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journaling and maybe have someone on Dr.

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Robin Chatterjee, to talk about those in depth benefits of journaling.

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We talk about the research quite a lot in our Stress to Calm series,

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but be nice to have, it might be a psychologist that have come on.

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Okay.

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Talking about that because quite a few, can talk about that in quite

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a lot of depth, which is really interesting and inspiring and motivating.

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And a lot of people need those sorts of do it yourself tools to express

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yourself, how you feel, get things out of your head, especially if

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think too much and things like that.

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Things that, that I might have only touched on a little bit so far to

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just delve into a bit more depth.

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As well.

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I like that having, talking about having psychologists and things on bringing

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that, scientific element to, to the mindfulness I really like that because

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I think that some people as well think from that perspective as well and maybe

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not know how they could bring in that mindfulness and those types of techniques

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that could actually help them as well.

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Yeah, and I think journaling, things like journaling aren't as well known,

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that they've got research and science behind them, which they have now.

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It's a little bit like in my first 16 years of working, I never would mention

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the word meditation, but now meditation is very, I only use the words breathing

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and relaxation, but now there's a lot of science and research behind meditation,

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so it's respected and doctors are recommending it, so I'm using that word.

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More now, but journaling isn't as well known.

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So once again, it's more about, also it's a great chance on a podcast to educate,

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to help and inspire and motivate to use more of these other tools as well.

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But also it's a choice because I always give my clients a choice.

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Not everybody has to do all these things.

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It's about choosing which ones resonate.

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With you.

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Yeah.

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And I think, especially with journaling, as a lot with some of the wellness

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industry, some of it's taken out of context or there's too much pressure

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attached to doing that particular thing.

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The thought that I'm quote unquote, am I doing this journaling

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correctly or not correctly?

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So being able to talk about journaling and doing it in different ways and ways that

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work for you or not, if the case may be, I think that would make really interesting

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conversation because I think sometimes there's a bit of confusion or conflicting

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information around some of this stuff and about how it should be done or how people

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feel that maybe they should be doing it.

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So I think that's definitely a really great thing to

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incorporate into your podcast.

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That education around these different tools that you can

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pick up on or not pick up.

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Yeah, I think that would be a real, that's a really, that's a really good plan.

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Like I did an episode on the science of smiling.

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One of the stress to calm tools in our books that I teach, it's about, it's

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got lots of different elements in it, including breathing and de stressing,

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but it's also got smiling and we all smile in life, but some of us don't.

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You might not know actually the science or research behind the

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benefits of doing it a bit more.

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So I did a whole episode on that, on the research behind that.

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I'll have to go back and listen to that one.

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I haven't.

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You are right though, when we do, at the end of our Pilates classes

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with Bev, we do the cons are happy.

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And you can't see this if you're listening to it on the audio,

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but maybe I'll share this clip.

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Yes, we'll do this.

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And it's a great way to finish our Pilates classes.

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And I always feel better after I have done my classes with Bev on a Tuesday morning.

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So what I think we might do now is.

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If we do the little breathings, breathing mindfulness that we talked

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about, and then I'd just love to ask you for your kind of top piece of

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advice to somebody that's looking to start a podcast for their business.

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That'd be fab.

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So everybody now obviously not if you're driving, please pull over.

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Bev's going to take us through a little mindfulness breathing exercise.

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Okay.

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Thank you for joining in.

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We're going to do the number five relaxation meditation.

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So sitting, standing, or lying down with good posture, don't sit or

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stand like a banana, close your eyes.

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And you're, all you're going to do is take five relaxing breaths

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in and out, in through your nose and out through your mouth.

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Relax.

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Well done.

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And just relax your shoulders, happy shoulders.

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And again, breathing into your tummy.

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Let your breathing slow down and breathe at your own pace.

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In through the nose, out through the mouth, relax.

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Well done.

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And again.

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And just keep this breathing going three more times.

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In through your nose, out through your mouth, relax.

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Relaxing your head, neck and shoulders.

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Well done.

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And two more.

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In through your nose and out through your mouth, relax.

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Relaxing your back, hips and thighs.

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Relax your tummy.

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Let your tummy inflate like a balloon and relax your tummy.

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In through your nose, out through your mouth.

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Relax.

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Well done.

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And you can take this time anytime you like.

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You can do it five, ten times, ten times or longer.

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Take a breath in or yawn now.

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Wiggle your fingers and your toes and slowly open your eyes.

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How do you feel after?

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That was very relaxing.

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Not very good to fall asleep on the podcast interview that

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we're doing, but it's nice.

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I definitely feel a difference when I do that kind of breathing.

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It does calm you down.

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Yeah, it's really, yeah, it's really, it's just really calming

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and de stressing, isn't it?

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And it, rather than a day being rushed and You can just take these

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little breaks, just take these little breaks regularly in between your,

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whatever you've got on that day.

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Even the bar, doing this in the bathroom is a great, great tip.

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Or, when you go to the toilet bathroom, the door's shut and you can just take

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a, if you haven't got a private space at the time, so I often recommend this

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for, nurses when they're working or things like that or just take that little

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bit of time, recharge your batteries.

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And it just builds your strength, your resilience and your mental health.

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Yeah.

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That's a good idea.

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If you're haven't got that space.

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Especially someone who's a nurse, you don't get, you're not getting any

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kind of downtime during your shift.

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So nice way to have that.

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Very important.

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Really important.

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You can just do it and you just do it standing.

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It, it doesn't have to be sat down.

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You just do it standing and it can really just recharge your batteries.

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Maybe treat yourself to 10, but we did 5 today, didn't we?

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Just to give you a little treat.

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Oh, brilliant.

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Thanks Bev.

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And I hope everyone listening enjoyed that little breathing exercise.

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So yeah, I love you.

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for you to leave us with your top piece of advice for someone who would like

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to start a podcast for their business.

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Yeah just do it really.

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I think it gives such much more depth to you and your work.

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And there's so many tips that you can give your, whatever it

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is you do, there's so many tips.

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And so much value you can add to help people and inspire people

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and get to know you much better.

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And you can have amazing conversations and guests on and yeah, people will

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get to know you quicker and benefit from, what you're doing on the podcast.

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So just go for it really.

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Book in with Rachel.

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Oh, thank you.

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Yes.

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I agree.

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Once you get started.

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Yeah.

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You won't know unless you start and it is a great opportunity for you to get to know

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others better and for others to get to know you and to help grow your business.

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So thank you so much Bev.

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I just lastly where do you hang out the most?

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Where can people find you?

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Oh, where do I hang out the most?

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I hang out on all of them.

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I'm, Instagram is really growing on me.

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I have to say , I'm obviously on LinkedIn and Instagram and Facebook and everything.

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But yeah, ins I'm actually doing more Instagram stories but yeah,

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come and say hello anywhere.

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I'm Beverly Denham on social media.

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We'll pop all of your links and the links link to your podcast as well and

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to the books that Bev has published and she also has for the benefit of.

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Some like a social media camera, some happy and calm cards, which you can buy.

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And they're really nice.

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Bev uses them throughout her Pilates practice.

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And they're a really nice thing to introduce to you and for your

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family, if that is something that you'd be like to do.

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So I'll pop all the information in the show notes.

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And thank you so much again, Bev, for coming on and sharing your

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experience with podcasting today.

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Thanks for listening to the show.

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If you'd like to connect with me or get in touch, then head on over to my website.

Speaker: 00:30:16

If you liked the episode, then I'd love it if you could leave me a

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review in your chosen podcast app.

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Your feedback is much appreciated.

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See you next time.