|
|
 |
|
|
|
Hello Inner Circle Members! :)
I'm thrilled to start our journey of exploring self-compassion this month! When it comes to healing, especially nurturing our nervous system, few things have greater transformative power than self-compassion. Nothing has transformed my own health more than learning how to cultivate self-compassion because it's what allows all the pain to come to the surface to be seen and tended to.
|
|
|
|
TOPIC OF THE MONTH |
|
Self-Compassion: The Gateway To All Healing & Growth |
|
So, what exactly is self-compassion? It's about treating ourselves with kindness, understanding, and acceptance, especially during challenging times. Essentially, it's extending to ourselves the same care and warmth we would readily offer to a close friend or loved one in need.
According to leading self-compassion expert, Kristen Neff, there are three key components to self-compassion: self-kindness, common humanity, and mindfulness. Self-kindness involves being gentle and understanding with ourselves, rather than harshly self-critical when faced with difficulties. Common humanity reminds us that pain, suffering, and imperfection are universal experiences, uniting us rather than isolating us. Mindfulness is about holding our experiences in awareness, acknowledging our emotions without being overwhelmed by them or suppressing them.
When we integrate these components of self-compassion, our healing potential becomes limitless. I vividly recall how my health and the state of my nervous system transformed when I began cultivating compassion toward myself and my life. By observing and addressing my negative self-talk and toxic internal dialogue, I could finally start tending to the corrosive patterns I had unknowingly created.
For many of us, negative self-talk occurs unconsciously, almost like the background music of our lives, quietly perpetuating feelings of inadequacy and unworthiness. This internal dialogue, molded by our upbringing and societal influences, drives us to pursue unattainable standards, fostering self-criticism and deepening our distress.
However, it's crucial to recognize that our cells are listening to every word we say. They respond to our self-talk as stressors, triggering biological responses that impact our health and well-being. Chronic negative self-talk can lead to increased stress, inflammation, and compromised immune function.
The antidote to this inner turmoil is self-compassion. There's nothing more soothing to the nervous system than embracing self-compassion in every aspect of our lives. Over the course of the next two weeks, I encourage you to take the time to consciously observe your inner dialogue and the manner in which you treat yourself. Allow yourself to become keenly aware of your responses not only to the challenges that arise in your daily life but also to the emotional turmoil and suffering you may encounter along the way. As you navigate these experiences, I encourage you to question the accuracy of your self-criticism and the harsh judgments you may cast upon yourself. By bravely peeling back these layers of self-doubt and criticism, we can initiate a process of unraveling years of self-abuse and self-neglect, ultimately unlocking the doors to profound healing and transformative growth.
Just acknowledging the old patterns that are ingrained in your brain, contributing to a sense of lack of safety, triggering the nervous system, and keeping the body in a constant state of fight or flight, sets the stage for significant healing. As one of my favorite quotes goes, "Until we make the unconscious conscious, it will direct our life and we will call it fate." To heal and grow, we must first be able to observe what is making us unwell – and friends, let me tell you, nothing is more corrosive than treating ourselves unkindly, which unfortunately is all too common.
Through mindfulness and self-awareness, we have the power to confront our harsh inner critic and pave the way for profound transformation. Remember, we're all on this journey together, nurturing compassion and kindness toward ourselves every step of the way – knowing that this inner work is what leads to the most healing. You're worth it! 😊
PS - In the next newsletter, we'll be talking about how self-compassion is 100% necessary to process our emotions. Without it, we won't be able to access the emotions that are being repressed and are absolutely contributing to nervous system dysregulation and chronic health problems. Nothing has been more powerful in my own healing journey than using self-compassion to create an environment in which my emotions feel safe enough to come to the surface to be acknowledged and processed. We cannot heal what does not feel safe enough to be seen and met with love. |
|
|
|
WHAT I'M LISTENING TO |
|
|
|
|
I remember listening to many self-compassion gurus' podcasts and videos years ago when I began to embark on my own healing journey. Dr. Kristen Neff, a prominent figure in this field, has been particularly influential in my life. Even years later, I find myself revisiting her work and discovering more valuable insights, truly understanding the transformative power of self-compassion. But first, let's dive into a little background on self-compassion. Enjoy listening! |
| THE SCIENCE OF SELF COMPASSION |
| SELF COMPASSION IN DIFFICULT TIMES |
| SELF COMPASSION WITH DR. KRISTIN NEFF |
|
|
|
|
Tara Brach is another leading voice on self-compassion, and I've learned so much from her work over the years. One concept she often discusses is RAIN, which stands for Recognize, Allow, Investigate, and Nurture. This approach is incredibly helpful in cultivating self-compassion because it provides a structured way to navigate difficult emotions. First, we recognize what we're feeling without judgment. Then, we allow ourselves to experience those emotions fully. Next, we investigate with curiosity, exploring the underlying causes and patterns. Finally, we nurture ourselves with kindness and compassion. RAIN offers a powerful framework for developing greater self-awareness and self-compassion. |
|
|
|
|
Lately, I've been prioritizing incorporating more beans into my diet, and it's amazing how much they can benefit our health! Not only do they assist in managing LDL cholesterol levels, but they also play a crucial role in supporting estrogen detoxification, which is essential for overall well-being. What's even more fascinating is that beans nourish the beneficial bacteria in our gut, especially Firmicutes, which aid in fat metabolism. That's why I've started soaking and sprouting them, as it enhances their benefits for our gut health.
And, when I opt for canned beans, which is often the case, I always choose the brand Eden. This company goes the extra mile by soaking the beans for at least 24 hours, effectively removing lectins and antinutrients. It's remarkable how something as simple as beans can have such a significant impact on our body's functioning!
Food is medicine! Every choice we make in our diet either feeds or fights disease and fuels us, giving our bodies energy to heal. |
| EDEN BEANS |
|
Food is medicine! Every choice we make in our diet either feeds or fights disease and fuels us, giving our bodies energy to heal. |
 |
|
Try out this delicious Roasted Beet Hummus recipe I've been making! |
| TAKE ME TO RECIPE |
|
|
|
|
Dehydration is so common—it's not just about feeling thirsty. When we're low on fluids, our health takes a hit, causing issues like tiredness and even speeding up aging. But here's the thing: it's not just about chugging water. We need electrolytes, like sodium and potassium, to help water get into our cells. Without enough electrolytes, even if you drink loads of water, your cells might still feel parched. So, staying hydrated means keeping both water and electrolytes in check for a happy, healthy body. I drink electrolytes daily, and I've noticed such an improvement in my hydration. Plus, stress can zap our electrolytes, so it's crucial to replace them regularly to keep our bodies properly hydrated.
I've been loving Paleo Valley's electrolytes, you can purchase HERE. |
 |
|
|
|
|
Over the last several years, I've been gradually replacing all the plastic in our house with either glass or BPS and chemical-free materials, and I'm absolutely loving using Stasher bags for food storage. If you haven't yet made the switch to reducing plastic in your life, I cannot recommend it enough. Plastic exposure has been proven to contribute to cancer and many other diseases. Here are the non-toxic food storage solutions that I've been loving- and a bonus, they're dishwasher safe! |
| STASHER BAGS |
|
|
|
|
I encourage each of you to continue sharing your experiences, victories, breakthroughs, and frustrations with the others in the Facebook group if you're comfortable. We can find so much strength in allowing both our struggles and breakthroughs to be seen, and it brings hope to others who find comfort in the familiarity of our stories or simply the reminder that our struggles are a normal part of the human condition. But together, we can ease the pain and build a supportive community and connections with this wonderful group of amazing and like-minded people. |
|
|
|
|
|
|
UPCOMING EVENTS |
|
I will be revealing my next Giveaway on May 1! It's going to be a good one and I cannot wait to bless 2 of you this time! :) The Giveaway winners will be announced on June 1st!
Stay tuned! |
|
|
|
CLOSING THOUGHTS |
|
|
|
|
While I understand that some of you may overlook the importance of believing in the healing potential of self-compassion, I want you to know that honestly, there are few things more critical for your mental and emotional well-being. So, while it may be tempting to dismiss it, don't do it. Dive in, take it seriously, because I cannot stress enough how incredibly helpful it will be. Trust me on this one. Or you may find that you're resistant to it because you've mastered the concept of self-compassion for years and used it as fuel to motivate yourself, giving you an edge and driving you to be better. But let me tell you, even if you're already well-versed in self-compassion, there's always more to learn and explore. Embracing it further can deepen your understanding, enhance your resilience, and enrich your life in ways you never imagined. So, whether you're just starting out or you've been on this journey for a while, keep an open mind and continue to grow. |
|
|
|
REMINDERS |
|
Don't forget, our next live Zoom call is on Thursday, March 28th, where we'll be diving into all things self-compassion! Looking forward to seeing you all there. :) |
|
|
|
|
