This Year's Word with Courtney Symes

This month, we’re exploring the theme of Celebrate — not just in the big, sparkly moments that naturally call for balloons and confetti, but in the quieter, more personal ways that remind us of our own growth, courage, and evolution. In the last episode, I talked about celebrating the small things — those simple, everyday joys that make life rich and meaningful: the first coffee of the morning, a...

As we reach the final weeks of the year, many of us find ourselves reflecting — thinking about what went well, what changed, and perhaps what still feels unfinished. It’s so easy, in these moments, to look back through the lens of achievement — to measure our worth by the goals we ticked off, the projects we completed, or the milestones we reached. But what if we shifted that lens, just a little?...

If you’ve ever had one of those moments where life didn’t go according to plan — where everything you’d so carefully arranged suddenly shifted — you’ll know the mix of emotions that can follow. There’s that initial shock, maybe even frustration, as you think, “This isn’t what I pictured.” But sometimes, once the dust settles, there’s something else waiting there too — a quiet sense of curiosity, o...

If you’ve ever had a conversation with someone whose worldview completely challenged your own — maybe a friend, a family member, or even a stranger — you’ll know that it can feel both uncomfortable and enlightening. It’s that moment when you realise: there are so many different ways to see the world. This episode is all about that realisation — about embracing variety in people and perspectives, a...

If you’ve ever felt torn between wanting everything to stay the same and craving something new, you’re not alone. We all live somewhere along that spectrum, constantly shifting between comfort and curiosity, between the familiar and the unknown. This month, we’re contemplating the theme of Variety, and in this episode, I explore something that touches all of us — the dance between routine and vari...

This meditation is about flourishing - as an individual and in your connection with others.  If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how muc...

When was the last time you did something different? It could be trying a new food, taking a different route on a walk or run, listening to a new podcast, or something more extreme like moving house or taking an extended trip to somewhere you’ve never been before. How did this change make you feel? Exhilarated? Or down-right terrified? As they say, “variety is the spice of life”, so over the next f...

Over the last few episodes, we’ve been exploring what it means to build confidence — that deep, quiet belief in yourself that doesn’t waver when life gets hard. We’ve talked about body language — how the way we carry ourselves shapes the way we feel — and we’ve explored self-talk, those inner words that can either lift us up or quietly hold us back. Today, we’re exploring another piece of the conf...

Over the last few episodes, we’ve been exploring what it means to build true confidence — the kind that doesn’t rely on constant validation or applause, but that quiet, steady belief that whispers… you’ve got this. We’ve talked about how our body language shapes our mindset, and how our self-talk can either lift us up or quietly hold us back. Today, we’re going to bring all of that together — in a...

Before we even say a word, people are already forming an impression of us. The way we stand, the way we hold ourselves, whether we look someone in the eye—it all speaks volumes. But here’s the secret: body language doesn’t just influence how others see us. It also changes the way we feel about ourselves. In this episode, I walk you through the fascinating connection between body language and confi...

Over the next few episodes, we’re going to explore the theme of confidence. Now, confidence is one of those qualities that we all admire in others and often wish we had more of ourselves. But here’s the thing — confidence isn’t about being loud, or extroverted, or having all the answers. True confidence, the kind that lasts, comes from within. It’s not about impressing others or ticking boxes of s...

Over the last few episodes, we’ve been exploring what it means to flourish — in our health and wellness, in our relationships, and through personal growth and learning. Today we’re going to explore another dimension of flourishing, one that adds richness and depth to everything else we do: flourishing through purpose and contribution.   If the content of today’s episode has piqued your interest, I...

When we think of flourishing, we often imagine blooming in our health, our relationships, or our sense of purpose. But one of the most powerful ways to flourish is through personal growth and learning. Just like a tree stretches its branches toward the sun, we flourish when we expand our minds, challenge ourselves, and remain curious about the world around us. Flourishing through growth and learni...

Think about the last time you walked through a garden in spring. The flowers aren’t just getting by—they’re stretching, blooming, and showing up in full colour. Relationships are very much the same. When they’re flourishing, we don’t just “coexist” with the people around us—we thrive together. We laugh more, we feel safer, we grow stronger, and life just feels richer. But here’s the thing: flouris...

It's been a tremendously cold winter here in Canberra, Australia, but finally there is evidence of Spring being just around the corner. The wattle and deciduous trees are in bloom, the spring bulbs are peaking through the earth, which is slowly warming up. Before we know it, everything will be in full bloom, and flourishing. It seems fitting that my word of the month is "Flourish". When we think a...

Do you remember being a child and asking endless questions? “Why is the sky blue?” “How do birds fly?” “Where does the sun go at night?” Children are naturally curious. They don’t worry about whether a question sounds silly—they just ask. And in doing so, they learn about the world at a rapid pace. As adults, many of us lose that fearless curiosity. We worry about looking foolish, being judged, or...

This meditation is about asking. Asking for what you need. Asking for help. Asking yourself questions that lead to growth. And asking the world to guide you, with openness and curiosity. If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on the Power of Asking –...

Have you ever noticed how often we ask other people for advice—friends, mentors, partners—but forget to ask ourselves the deeper questions first? We turn outward when we’re uncertain, but real growth often begins when we pause, turn inward, and gently ask: What do I really need right now? What am I meant to learn from this moment? Asking yourself questions is like shining a flashlight on your inne...

We all have moments in life when we notice someone we care about isn’t quite themselves. Asking someone if they’re OK is one of the most powerful acts of care and connection we can offer — but it’s also something many of us struggle to do. Continuing on our theme of “asking” on the podcast this month, in today’s episode we will explore why asking if someone is ok matters, how to approach the conve...

This month, I’m focusing on “asking”. Asking can take many different forms, such as: asking better questions, asking for help, asking to seek clarity and understanding, as well as asking to learn. In this episode, the first in my series on this topic, I will be exploring the power of asking for help. If the content of today’s episode has piqued your interest, I have something very special for you....

This month I have been participating in Dry July. Having a month-long break from alcohol is something I try to do every year, either during July or October. I do this for a couple of reasons. Firstly, to give my body a break from alcohol and allow it to detox for a few weeks, and secondly to break the habit of drinking. In this episode, I share how I use the power of consistency to break this habi...

Creativity is an innate part of who we are, a wellspring of ideas and inspiration that allows us to express ourselves and solve problems in new and innovative ways. In this meditation, we will explore this inner source of creativity and learn how to connect with it more deeply.   Check out my courses: Magical Mornings and Joyful Journaling Journey , as well as my book, A Year of Love: Finding peac...

When was the last time you were creative? This month (and over the holidays), I encourage you to embrace your creative side to make or try something new. Reflect on the creative things you enjoyed doing as a child, such as painting, drawing, crafting, sewing, cooking, or making music. How can you welcome some of these beloved activities back into your life to spark lightness and fun? In this episo...

Welcome to this meditation on growth. This time is for you to centre yourself, reflect, and cultivate a deeper awareness of your personal journey. Growth can be physical, emotional, mental, or spiritual, and today we are going to explore how to embrace growth as a lifelong process. Check out my courses: Magical Mornings and Joyful Journaling Journey , as well as my book, A Year of Love: Finding pe...

What does "growth" mean to you? I'd like you to take a moment to reflect how you have grown over the last year. Here in Australia, it's spring - the season of growth. We're surrounded by things bursting into life, sprouting, blooming, growing little by little each day. This month I encourage you to look for the ways to find growth in your own life. Growth doesn't have to be extreme, it can be smal...