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In this heartfelt episode of Golden Cor, Marina welcomes clinical herbalist Caitlin Covington to share her rich, winding journey through plant medicine, immigration, identity, and personal transformation.
Caitlin speaks candidly about her immersive herbal training in the U.S., her deepening into spiritual and intuitive healing modalities, and the challenges she faced upon moving to Australia.
From cultural disorientation to grieving ancestral land and finding belonging in foreign soil, Caitlin explores how plant allies like the native bottlebrush supported her during a time of profound upheaval. She also reflects on integrating her fire and softness, navigating motherhood, and honouring ancestral lineage in her work.
This episode is a tender reminder of the resilience it takes to remain connected to one’s essence through life’s great transitions.
You can connect with Caitlin from Flora Stone Apothecary for her 1:1 sessions, moon ceremonies, and workshops via her instagram page and website.
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In today’s episode of Golden Cor, we descend into the Luteal Phase — the inner autumn, the time of soulful integration, inner truth, and sacred descent. This phase mirrors the Waning Moon, where light begins to fade and we are called inward.
After the outward bloom of ovulation, the energy begins to shift. Subtle at first — like a soft wind turning the leaves — then deeper. The Luteal Phase invites you to slow down, to listen, and to honour what is true for you. It is a time for discernment, boundary-setting, and preparing the body and spirit for release.
In this episode, Marina gently explores:
The physiology of the Luteal Phase — rising progesterone, body awareness, and premenstrual shiftsThe energy of the Wild Woman and Enchantress archetypesHow to support your body with nourishment, movement, and restHow to work with heightened intuition, sensitivity, and shadowThe spiritual wisdom of the Waning Moon — a call to slow down, reflect, and realignCreative practices for refinement, editing, and sacred completionThis is the phase where truth speaks loudest. You are asked not to suppress, but to feel. Not to force, but to trust the unraveling. It’s not a breakdown — it’s a breaking open.
This week is not about pushing through. It’s about pulling inward — gathering all the threads of the cycle so far and asking: What’s ready to be completed? What needs to be felt, healed, or released?
You’ll also be guided in:
Shadow work and premenstrual ritualWomb care and herbal allies for this phaseEmotional literacy and deep body listeningHow to align your work and relationships with this more inward-facing timeThis is a sacred threshold — where you prepare to bleed, to release, and to begin again. The Luteal Phase is not the end — it is the initiation into the next spiral.
As we close this series, Marina reminds you: The cycle is not a line — it’s a spiral. A return to the heart, to the body, to the essence of who you are. You were never separate from the wisdom of nature — only ever circling back to it.
Mentioned in this episode:
Moon Essence: A guide to the menstrual cycle and moon wisdom with body-based practicesLunar Reflections: A journal and ritual guide for each phase of the cycleLife as Ritual course: An in-depth sacred journey into cyclical embodiment through elemental rituals and somatic wisdomThis completes our 4-part series — but it is only the beginning of your journey home to yourself. Thank you for walking this spiral path with me.
Remember that everything shared in these episodes is for informational and inspirational purposes only, and is not intended to replace medical advice or the guidance of a qualified health professional. Always honour your intuition, your body’s unique needs, and consult a trusted practitioner if you have any concerns.
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Saknas det avsnitt?
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In today’s episode of Golden Cor, we step into the third phase of the menstrual cycle: Ovulation — the inner summer, when your energy peaks and your radiance shines brightest. Aligned with the energy of the Full Moon, this phase is all about visibility, connection, and creative expression.
You’ve emerged from the quiet of menstruation and the soft playfulness of the follicular phase. Now, you are blooming. This is your time to be seen, to share your voice, and to let your light touch others — not through performance, but through presence.
In this episode, Marina guides you through:
The physiology of ovulation and the hormonal peak of vitalityThe energetic essence of the Mother archetype — expressive, nurturing, magneticPractices to enhance your creativity, sensuality, and confidenceRituals for working with the Full Moon’s illuminationNourishment, movement, and embodiment to support this phaseHow to align your work, projects, and relationships with this expressive energyWhether you're leading a creative business, deepening self-connection, or honoring your feminine rhythms, this phase supports you in standing fully in your power — sharing your gifts with confidence and love.
The Ovulation phase is a sacred window of expression and magnetism — but it’s also a time to listen to your body’s boundaries. Radiance isn’t about doing more — it’s about letting what’s true shine through.
We also explore the Full Moon’s spiritual wisdom: how to amplify intention, release what no longer serves, and honour your emotional truth. This is your moment to bloom — and to be witnessed in your fullness.
Mentioned in this episode:
Moon Essence – e-book on menstrual wisdom, moon phases, and holistic self-nourishmentLunar Reflections – a cyclical journaling guide to deepen your connection with each phaseLife as Ritual – a sacred and in-depth self-led course exploring elemental rituals and practices for each phase of your cycle and the moonStay with us as next week we descend into the Luteal Phase — the inner autumn and sacred return inward.
Remember that everything shared in these episodes is for informational and inspirational purposes only, and is not intended to replace medical advice or the guidance of a qualified health professional. Always honour your intuition, your body’s unique needs, and consult a trusted practitioner if you have any concerns.
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In today’s episode, we journey into the second phase of the menstrual cycle: the Follicular Phase.
Following the sacred stillness of menstruation, this phase brings a gentle rise in energy, possibility, and momentum. Aligned with the Waxing Crescent Moon, this is a time of renewal, creativity, and fresh intentions. Whether you menstruate or follow the rhythm of the moon, this episode offers inspiration and guidance to meet this rising phase with curiosity and grace.
In this episode, we explore:
The physiology of the Follicular Phase: hormones, brain chemistry, and rising estrogenThe energetics of the maiden and inner child archetype and the spirit of explorationCreative practices to awaken inspiration and begin new projectsRituals for working with the Waxing Crescent MoonFoods, herbs, and movement practices to nourish and support your bodyWays to align your work and relationships with this phase of momentumThis is a powerful time to play, plant seeds, and begin again. If you’re a creative, an entrepreneur, or simply someone yearning to reconnect with your authentic rhythm — this episode will feel like a breath of fresh spring air.
Whether you’re on a menstrual journey or moving with the moon, this phase reminds us that growth doesn't need to be rushed. It invites us to rise softly, with reverence for the new life awakening within.
I also share offerings to support your cyclical living journey:
Moon Essence — an in-depth e-book on menstrual wisdom, moon cycles, and holistic support for each phaseLunar Reflections — a journaling tool for intention setting and emotional clarity throughout your cycleLife as Ritual — my immersive course of elemental practices and rituals for each phase of the cycle and moonNext Sunday, we arrive in the Ovulation Phase — your inner Full Moon and the radiant bloom of creative visibility and connection. I can’t wait to meet you there.
Remember that everything shared in these episodes is for informational and inspirational purposes only, and is not intended to replace medical advice or the guidance of a qualified health professional. Always honour your intuition, your body’s unique needs, and consult a trusted practitioner if you have any concerns.
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In this episode, we begin a 4-part series on cyclical living — a journey through the four phases of the menstrual cycle and their reflections in the lunar cycle.
In this first episode, we explore the Menstrual Phase, energetically connected to the New Moon. Whether you are currently bleeding, no longer menstruating, or don’t have a cycle for any reason, this episode offers guidance for attuning to your unique inner rhythm and embracing the wisdom of your body.
We explore:
The physiology of menstruation: hormones, shedding, and renewalEnergetics of the menstrual phase: rest, reflection, and deep inner knowingNew Moon rituals and intention settingJournaling prompts, womb care, and spiritual practices for this phaseCreative ideas Nourishing foods, gentle movement, and sacred self-careHow to honour menstruation in your creative work, business, and relationshipsThis is your inner winter, your sacred retreat, your medicine journey — a time to nourish, receive, and root into your truth. Let this be the beginning of a new relationship with your cycle — one that honours the spiral nature of your creativity and your feminine essence.
I also share beautiful offerings to deepen your journey, including:
Moon Essence — an e-book on menstrual wisdom, moon phases, hormonal cycles & ritualsLunar Reflections — a cycle tracking and journaling tool for all phasesLife as Ritual — my signature course with 20 ritual-based video modules for every phase of the inner and lunar cycle, as well as many resources on cyclical livingFind all links above and tune in next week as we rise into the Follicular Phase — the beginning of renewal and creativity.
Remember that everything shared in these episodes is for informational and inspirational purposes only, and is not intended to replace medical advice or the guidance of a qualified health professional. Always honour your intuition, your body’s unique needs, and consult a trusted practitioner if you have any concerns.
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In this soothing and grounding episode of Golden Cor, host Marina invites listeners to step away from the overactive mind and into a space of embodied presence through a guided plant meditation. After a series of more cognitive, introspective episodes, Marina gently shifts the focus back to the body, the senses, and the natural world—offering a moment of quiet nourishment.
Listeners are encouraged to bring a plant into their space - whether a houseplant, garden bloom, or even a tree outdoors - and to find a peaceful place to settle in without distractions.
What follows is a slow, intentional practice that awakens the senses one by one: sight, touch, scent, sound, taste, and imagination. Through Marina’s calming voice, participants are guided to observe their chosen plant without labels or analysis, to deeply feel into the plant.
This episode is both a meditation and a sensorial journey, reminding us of the profound wisdom held in the quiet life of plants and the importance of presence in everyday moments.
Marina closes with a quote from Thich Nhat Hanh, encouraging deep appreciation for the interconnectedness between humans and the natural world.
Listeners are invited to journal, reflect, or simply carry the grounded awareness into the rest of their day. This episode stands as a gentle yet powerful reminder: even the smallest interactions with nature can be healing, nurturing, and expansive.
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In this deeply reflective and empowering episode of Golden Cor, host Marina guides us through the often-misunderstood and essential topic of boundaries — what they are, why they matter, and how to start setting them in a way that honours your true self.
Marina begins by defining boundaries not as rigid walls, but as intentional and compassionate access points that teach others how to engage with us respectfully. Rooted in self-awareness and clarity of values (as explored in Episode 5), boundaries serve to protect our energy, maintain healthy relationships, and foster emotional wellbeing.
Throughout the episode, Marina explores:
The distinction between boundaries and emotional walls
Why many of us (especially women) struggle with saying “no”
The role of people-pleasing and over-apologising in boundary issues
How to soften your “no” without compromising your needs
Why setting boundaries is an act of self-respect, not selfishness
The evolving, fluid nature of boundaries across seasons of life
Marina shares a candid personal story about her simple boundary with texting — how she came to recognise it, communicate it, and stand by it even when others pushed back. She also reflects on a past experience with someone whose unhealthy boundary-setting taught her valuable lessons about the importance of clear, kind, and integrated communication.
Listeners are reminded that you don’t owe anyone an explanation for your boundaries, and that others’ disappointment is not your burden to carry. Marina empowers us to practice boundary-setting with compassion, consistency, and confidence — and to remember that “No” is a full sentence.
As the episode closes, Marina encourages reflection on your current boundaries and values, and gently reminds us that by honouring ourselves, we teach others how to honour us too.
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Today’s episode will support you in discovering and embracing your core values, empowering you to reach your fullest potential, foster healthier relationships with yourself and others, and block out the influence of others' perceptions, opinions, and projections.
Marina dives into the importance of clarity in your values and how understanding what truly matters to you can create a more aligned and fulfilling life. She explores how most people are not taught to identify their own values, often absorbing those from others or societal pressures. Marina encourages listeners to consciously choose values that reflect their truth, using practical exercises to gain clarity.
The episode includes reflective prompts, an exercise of grouping answers into themes, and ultimately identifying your core values. The process is designed to be revisited regularly to ensure alignment with one’s values, and to adjust them as life changes.
In addition, Marina leads a visualisation to connect with your highest self—an expansive, aligned version of you that embodies the values and energy you aspire to live by.
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A pivotal element of the process of reconnecting to your essence is identifying and living in alignment with your core values. When you are clear about your values, you can set boundaries that protect your essence and prioritise what truly matters to you. In this episode, Marina introduces reflections to guide you in identifying your values, as well as ways to establish boundaries, honour your needs, and advocate for your authentic self.The episode closes with reminding you of how creativity and community are essential for reconnecting with your true self. Whether through solo practices or building new supportive relationships, it’s crucial to nurture your individuality and seek out safe environments that encourage growth.
In upcoming episodes, we will start to dive into individual topics and practices in more depth.
Connect with Marina
Website: goldencor.co
Instagram: goldencor_
Tiktok: goldencor_
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In this episode, we dive into the journey of reconnecting with your authentic self, building upon the exploration of factors that can disconnect us from our essence (such as upbringing, trauma, societal expectations, and life transitions) from the previous week.
Marina begins by discussing the importance of creating space for self-nourishment and reflection. You don't need ideal circumstances or long periods of time to prioritise your wellbeing - micro moments throughout the day can be enough to reconnect with your body and emotions.
The body plays a central role in this process, acting as a doorway to awareness. Marina shares a number of practices to support you in tuning into your body and senses, as well as two of her courses, which offer rituals and practices that have been her guides during moments of disconnection. These resources will take you on a transformational journey through expanding your awareness and deepening your relationship to your body, inner rhythms, and nature.
Read more about the courses here:
PACE your way - a nourishing and accessible tool for your day-to-day
Life as Ritual - Marina's signature course
You can also receive a FREE body scan guided by Marina here.
Next, we explore ways to process emotions and move through limiting beliefs. Emotions, such as grief, must be felt and expressed, whether through being witnessed by someone you trust, journaling, movement, or conversation. Limiting beliefs can be challenged and reframed through practices like self-compassion and reprogramming.
The way in which you relate to others is also part of rediscovering your essence. Healthy relationships, vulnerability, and self-empowerment play significant roles in ensuring that you stay true to yourself while interacting with others.
This episode offers tools and practices for rediscovering your essence, from self-awareness to communicating your needs, and emphasises that the journey is ongoing. Stay committed to your authentic self and keep listening to your inner wisdom.
Next week we will explore the final episode of this overview series before moving to individual topics and practices.
Thank you for being here.
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In this episode, Marina explores some of the factors that can pull women away from their true essence, leaving us feeling disconnected from our heart, soul, and authentic self. From societal pressures and limiting beliefs to trauma, grief, and life transitions, there are many influences that can distort our self-perception and cause us to suppress our true selves.
Through compassionate self-reflection, we begin to identify what might have moved us away from our essence, including family expectations, roles, and fear of judgment or rejection.
Marina also discusses how transitions, such as moving away from home, roles like becoming a mother or a carer, and even health struggles, can cause feelings of disorientation and loss of identity.
Marina shares about her experiences moving out of her family home and hometown on her own at the age of 17, and how she had to restart her life all over again in another country at 24, initially unable to speak the language and fully and authentically express herself.
By understanding the external and internal forces that move us away from our essence, we can begin the journey of reconnecting with our true selves. In this episode, you'll find reflective prompts to help you explore the beliefs and conditioning that may have shaped your life, and start the process of releasing them.
In Part 2, next week, we will dive into practical ways to nourish and support your reconnection with your heart and soul, and reclaim your joy, creativity, and authenticity.
Tune in for a journey of self-discovery and transformation - this episode is the first step in returning home to your essence.
Reflective Practice: At the end of the episode, there’s a short practice to guide your reflections and help you reconnect with your authentic self. Remember, this process is ongoing, and it's okay to take it one step at a time. Be kind to yourself.
Extra prompts to deepen your self-awareness (take what resonates and is relevant to you):
Think back to your childhood or your family life. How did expectations shape who you are today? Are there parts of yourself you had to suppress to fit in?Reflect on some of the beliefs you learned growing up. Do you still carry any of them with you today? How do they show up in your life?Have you experienced trauma that’s affected your sense of self? What tools have you found helpful in your journey?Have you experienced a loss that made you question who you are? How did it shape your journey toward rediscovery?How do societal pressures manifest in your life? How do they make you feel about your own worth and authenticity?Think about your relationships. Do you feel heard and valued, or have you sacrificed parts of yourself to keep the peace?Reflect on times you’ve felt judged or rejected. How did that affect how you express yourself?How do you make yourself small? Is there a specific area in your life where you feel you’re shrinking to fit in?Have you experienced a major move or transition? What did you learn about yourself through that process?If you’ve migrated to a new country, how did it affect your sense of self? What practices helped you reconnect with your roots?If you’re a mother, how has motherhood impacted your sense of self? What part of yourself did you have to rediscover after becoming a mom?If you are a carer, what parts of yourself did you have to let go of in order to take on this role? What parts of yourself or the person you care for are you grieving?Reclaiming your Vitality Quiz:
As mentioned at the start of the episode, I created a free quiz for those who are feeling drained and disconnected, wish to identify what is draining their vitality, as well as receive personalised suggestions to support their wellbeing. It takes 90 seconds to complete it - link here.
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In the first episode of the Golden Cor podcast, Marina introduces the meaning behind the name "Golden Cor" and sets the stage for the themes of the podcast. She explores the meaning of the root word cor and its link to essence, courage, and living authentically.
Marina shares her personal connection to the word "cor" in her native language Portuguese and how it relates to intuitive arts and creative expressions.
Marina delves deeper into the symbolism of "Golden Cor," explaining how it connects to ancient traditions, like the Taoist concept of the "golden elixir," symbolising unchangeable essence and the alchemical transformation of life. She also shares the inspiration behind releasing the podcast episodes every Sunday, aligning with the energy of the sun and the solar plexus chakra, which represents personal power, confidence, and self-expression.
The episode concludes with a guided visualisation, helping listeners connect with their own heart essence and inner power. The podcast invites listeners to explore personal growth, courage, and transformation, with each episode offering tools and practices to support this journey.
Connect with Marina:
- Instagram: goldencor_
- Tiktok: goldencor_
- Website: goldencor.co
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Welcome to Golden Cor, a podcast that supports you, a woman of multitudes, to become who you are in essence, to fully step into your higher self, shine your inner light, and lead a life of deep presence, alignment, confidence, and flow.
I’m your host Marina, an embodied guide and holder of sacred spaces for self-inquiry, remembrance, deep nourishment, and transformation.
This podcast will support you as you navigate the way home to your true essence, through exploring earth rituals, ancient and modern practices and tools, storytelling, neurosciences, spirituality, and intuitive arts.
Golden Cor is for heart-led multifaceted women, creative, compassionate, multi passionate, women who deeply care and are in service to others in one way or another, who value their wellbeing as well as nurturing their passions and creativity.
Golden Cor will explore:
- Ways to cultivate more rest, presence, spaciousness, and flow into your life;
- Understanding your nervous system, your body’s intelligence, and your cyclical nature;
- The root and role of your beliefs and patters in how you move in the world, relate and express yourself; how to identify, reframe them, and embody new beliefs;
- The dreaming and creation process, gentle structures, and aligned action that will allow you to fully own your inner wisdom, expand into your creativity and limitless potential.
If you’re ready to cultivate more rest, nourishment, spaciousness, and creativity in your life, healthier ways of relating to yourself and others, and to embrace the abundant flow that is waiting for you, SUBSCRIBE NOW and join me on this transformational journey.
Together, we’re going to create the life we’ve always dreamed of - one rooted in presence, heart-essence alignment, and radiance.
Our first episodes are launching in March 2025. Let’s commit to bravely and unapologetically becoming who we truly are!
Connect with Marina:
Website: goldencor.co
Instagram: @goldencor_
Tiktok: @goldencor_
