Pickleball & Partnership: Relationship Advice for Couples Navigating Communication, Conflict, and Connection
Welcome to Pickleball & Partnership, the weekly podcast where longtime married couple, Charlotte and Neil take you on their journey of love, laughter, and personal growth—both on and off the pickleball court. After 27+ years of marriage, they’ve found a fresh way to connect and challenge each other through this fast-growing sport, bringing a whole new level of teamwork to their relationship.
Each week, tune in to hear Charlotte and Neil share candid stories of their triumphs, frustrations, and everything in between. From hilarious mishaps on the court to humbling moments of self-discovery, these episodes offer a relatable, heartwarming, and sometimes downright funny look at how pickleball has helped them improve their communication, sharpen their teamwork, and grow a deeper appreciation for each other’s unique strengths.
Whether you're a pickleball enthusiast, in a long-term relationship, or just looking for light-hearted and inspiring stories about partnership, this podcast serves up real talk about love, life, and the game that’s brought them closer than ever.
Grab your paddle, hit subscribe, and join Charlotte and Neil each week for a fresh serve of insight, laughter, and life lessons.
Pickleball & Partnership: Relationship Advice for Couples Navigating Communication, Conflict, and Connection
"Finding Peace: Grounding Meditation for Holiday Stress Relief"
In this special episode of Pickleball and Partnership, host Charlotte Jukes offers a guided meditation to help listeners manage the unique mix of joy and stress that comes with the holiday season.
Charlotte acknowledges the challenges of family dynamics, travel, and global events, providing listeners with a grounding meditation practice to support nervous system regulation.
Anchoring the session are five practical tips for maintaining calm and balance, making this episode a timely resource for anyone feeling overwhelmed. Tune in for a soothing experience that teaches how small moments of self-kindness and presence can make a big difference.
00:00 Introduction to a Special Episode
00:08 Setting the Scene: Embracing the Season
01:00 Guided Meditation: Finding Your Centre
03:30 Body Awareness and Relaxation Techniques
06:47 Emotional Acceptance and Regulation
11:09 Practical Tips for Nervous System Support
12:42 Closing Thoughts and Connection
Watch more 8-minute meditations here... https://www.youtube.com/@ConnectionCoachingCommunity
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Music: Purple Planet Music
Thanks to Purple Planet Music for Pickleball & Partnership Intro and Outro music Purple Planet Music is a collection of music written and performed by Chris Martyn and Geoff Harvey.
Welcome to a very special episode of Pickleball and Partnership. My name is Charlotte Jukes and I'm your host. Today's episode is a little different and very intentional because this time of year can feel beautiful and heavy all at once. Whether you are celebrating Hanukkah, Christmas, the end of the year, whether you are challenged by family dynamics or expectations, maybe you are traveling. Maybe this is a time of reflection. Maybe you're considering everything that's happening in the world around us. Many of us are carrying more than we realize. Even the things meant to bring joy can stir up stress, pressure, and old patterns within us. And so for this very special episode, I've chosen to slow things down. In this episode, I'll be guiding you through a meditation that you can return to anytime you need it, whether it's before a family gathering, maybe it's before a pickleball game or a tournament, or in any moment when life feels a little too loud and you need to come back to yourself. So whether you are someone who plays pickleball and knows that feeling right before you step onto the court, the nerves, the anticipation, the desire to play well, or maybe you don't play pickleball at all. Um, hang on. Wait. What? I'm kidding. And you're simply navigating a season that feels intense or overwhelming. Then this meditation is for you. And I chose to offer this now because nervous system regulation isn't a luxury, it's a necessity. And when we learn how to ground ourselves, how to pause. To breathe and to truly come back to our bodies. Everything changes how we show up in the world, how we respond to things happening around us, to people's comments and how we move through both joy and challenge. So wherever you are, I invite you to settle in, find a comfortable position. And allow yourself these next few minutes not to fix anything, not to push through, but simply arrive. And so if it feels safe to do so, if you are not driving, you are in a safe place and you can allow yourself eight minutes. Gently let your eyes come to a close, and if closing your eyes doesn't feel right, simply soften your gaze and let it rest on one spot in front of you. There is nothing you need to do right now. Nothing to fix, nothing to figure out. Just allow yourself to be here. In this moment, and I invite you to begin by noticing your body, not to judge it, but simply to acknowledge it. Notice where you are seated or lying down, and feel the weight of your body being supported maybe by the chair, the floor, the bed beneath you. Let the support meet you and know that you are supported. Now bring your attention to your breath. There's no need to change it. Just notice the rhythm, the rhythm of the inhale and the exhale, and if your mind is busy, that's okay. If your thoughts are racing, that's okay. This is not a test. This is a practice. and so as you breathe in silently, say to yourself, I am here. And as you breathe out silently, say to yourself, I can soften. Again. Inhale, I'm here. Exhale, I can soften. Now, gently scan your body, starting at the top of your head. Notice your forehead. If it feels tight, allow it to smooth. Just a little. Notice your jaw. So many of us carry unspoken words and swallowed emotions here in our jaw, in our throat. If it feels tense, let your jaw unclench, even if just a little bit. Now, let your shoulders drop away from your ears. You don't have to carry everything right now. Just for this moment and bring your awareness to your chest. This is often where we hold grief and love, anxiety, and hope sometimes all at once. So if your chest feels heavy or tight, see if you can breathe into that space without trying to change it. Just allow it to be felt. Now, notice your belly. And place a hand there if it feels supportive. Let your breath move gently in and out, like waves coming onto the shore. Your body knows how to regulate itself when we give it permission to do so. So as we move through this season of holidays, family expectations, memories, and the state of the world, it's normal to feel overstimulated, emotional, exhausted. There is nothing wrong with you. So right now, silently repeat. I am allowed to feel what I feel. I don't need to explain it. I don't need to justify it. And if emotions arise, sadness, irritation, longing, grief, or maybe even numbness, let them be here. Let them fully be here. Let them feel fully expressed and allow them to pass through like the weather, like the clouds in the sky that come and go. They are information, not instructions. You don't have to act on them, and you don't have to suppress them. Just simply notice them. Imagine your nervous system is like a dimmer switch rather than that on off button, so you're not trying to turn everything off. You simply turning the volume down. So with each exhale, imagine your body receiving the message. It's okay to slow down. Take a deeper breath now in through your nose and a long, slow exhale through your mouth. And again, inhale. And release. Now bring to mind the idea of being exactly where you are meant to be in this moment. You're not behind, you are not failing, you are not missing anything. Just here. And silently say to yourself in this moment, I am safe in this moment. I am enough. And let that land in your body, not just your mind. Feel that in your body. If your thoughts drift, gently bring your attention back to your breath. Again and again, this is how we build trust with ourselves by returning without judgment. And so as we begin to close, take a moment to notice anything that feels even slightly different, perhaps a little more space, a little more breath. Or simply the awareness that you paused that matters. Now, before you open your eyes, I invite you to set a simple intention to move through the rest of your day with a little more kindness towards yourself. And when you are ready, gently wiggle your fingers and your toes slowly open your eyes, bringing this sense of grounding with you back into this present moment. And know that you can return to this meditation anytime you need, maybe before a difficult conversation, before seeing family, or when the world feels heavy, you are allowed to rest. You are allowed to feel, and you are allowed to take up space exactly as you are. Before we close, I would like to offer five simple and very practical ways to support your nervous system during this season. 1. Regulate before you relate. So just like warming up before a game of pickleball, take two to three minutes alone before any social interactions. Deep breathe, stretch, or even stepping outside can make all the difference. 2. Give yourself an exit plan. You are not obligated to stay longer than your nervous system can handle. Knowing you can leave often helps you stay calmer while you are there. 3. Lower the bar. This season doesn't need perfection. It needs presence, even 10% more. Gentleness with yourself matters. 4. Anchor into the body. If emotions rise, bring attention to your feet, to your breath, or something tangible like perhaps holding a mug or placing a hand on your chest. 5. Choose one thing that brings you joy. One walk, one game, one quiet morning, one pickleball match, played just for fun. Let that be enough. Thank you for being here today and for letting me support you in this way. If this meditation served you, feel free to return to it any time, whether that's before an event or whenever life feels loud. This is Pickleball in Partnership. And I'm Charlotte Jukes, your host. This is where we learn that how we show up on the court is often a mirror for how we show up in our lives. Take care of your nervous system this season. It's the foundation of everything, and I'm wishing you all a merry Christmas. A happy Hanukkah, and happy holidays. Thank you so much for listening. I really appreciate you tuning in and staying connected with me and with Pickleball and Partnership. And if something really landed for you today, if something really resonated with you, I would love to hear from you. So please check out the show notes below. Check out my email address. The link to my top 10 tips for pickleball and partnership and staying connected with your partner or drop into my Facebook group pickleball and partnership and leave a comment there. But please do reach out because that means the world to me, and I would love to hear from you. And if you have an incredible story about pickleball. Or not about pickleball and you feel like you want to reach out and come on the podcast, please do so. Step over that edge and I would love to hear from you. Until next time, Pickle-On and have fun.
