​

Hello, you boldly unbounded soul ✨

---

Today at a glance:

• Mindful Meanderings — a costly mistake + the power of body-first self-compassion
• Inquiry of the Week — how does your body react to self-criticism?
• Unbounded Learning — the science of embodied self-compassion
• Bold Experiment — the triple-brain compassion boost
• My LOVE List — the mindful self-compassion workbook

---

We all have moments where we feel like we've regressed.

I had one last week.

I realized I had booked the wrong flight and had to pay 400 euros to change it to the right airport 😳

While it hit my wallet, it hit my nervous system harder. My chest and jaw tightened, followed by the rest of my body, and my mind went blank.

And then the wave of shame and self-criticism came."How the hell did you make that big a mistake and not notice?" my inner voice said.

I started to spiral into self-criticism, and then I remembered self-compassion. I needed to return to my body.

I placed my hands on my heart and took a deep breath, I thought "It's okay to feel this way." I inhaled deeply and exhaled with a hum, feeling a release in my chest. My body was saying, "Hey, it's okay. We've got this."

This body-first approach to self-compassion didn't just get me out of my mind—it up-regulated my nervous system, shifting me from shut down to calm resilience.

It reminded me that—even in our most stressful moments—our body holds the key to calm.

It also reminded me that in the past, I would have had a full-on spiral for days, maybe even weeks. This one? About 30 minutes.

INQUIRY OF THE WEEK ​ When you make a mistake, how does your body react? ​ Where do you notice it in the body? What thoughts and emotiosn arise? ​

---

Unbounded learning of the week​
​ — the science of embodied self-compassion

Practicing self-compassion is deeply connected to your nervous system state and vagal tone. By engaging in body-first self-compassion you're rewiring your brain and nervous system for long-term resilience.

Tell me more, you say...

Well, research shows that embodied self-compassion practices leverage our brain's neuroplasticity, forming new neural connections that promote a more compassionate default response to stress. Dr. Kristin Neff's research has found that these practices can increase optimism, curiosity, resilience, risk-taking, and connectedness and reduce anxiety, depression, and rumination.

And by engaging our three "brains" in self-compassion practices, we create a holistic state of calm and alignment:

• Head Brain: Recognizes the need for compassion and reframes negative self-talk.
• Heart Brain: Generates feelings of warmth and care towards oneself.
• Gut Brain: Intuits what we need in moments of struggle and guides self-soothing actions.

---

Body-mind mastery assessment Take this free self-assessment to uncover your personal Body-mind Mastery (BMM) score. You'll gain insights into your current level and receive personalized practices to progress in body-mind mastery. FIND OUT MY SCORE

​

---

Bold experiment of the week​
​ — the triple-brain compassion boost

Here's a simple yet powerful practice to engage all three of your brains in self-compassion. I call this the "3H" method: Head, Heart, Hand.

1. Set a timer for 3 minutes (one minute per "H").
2. Head (1 minute):
   → Close your eyes and take three deep breaths.
   → Acknowledge your struggle without judgment.
   → Silently say, "This is a moment of suffering (or a strong emotion you're feeling), and that's okay."
3. Heart (1 minute):
   → Place your hand on your heart.
   → Generate a feeling of warmth and care for yourself.
   → Imagine this warmth spreading throughout your body.
4. Hand (1 minute):
   → Move your hand to your belly.
   → Ask yourself, "What do I need right now?"
   → Listen to your gut intuition and give yourself permission to meet that need.
5. Take a final deep breath, integrating the wisdom from all three brains.

And this, my boldly unbounded friend, is where the real magic happens 🪄 In the small, simple practices you do consistently.

Let me know how it goes 🤩

Until next week,

Spotlight from my LOVE list to deepen your self-compassion practice through mindfulness-based exercises. I highly recommend "The Mindful Self-Compassion Workbook" by Kristin Neff and Christopher Germer. It's a game-changer for cultivating embodied self-compassion. ​ SEE ON AMAZON

Whenever you're ready, here are 2 ways I can help you: ​ ​Private Coaching: Apply for private coaching to reconnect with your body and find true success. You'll learn how to reclaim your calm, rewire your mind, and design a life you LOVE through body-mind mastery. ​ ​People & Culture Advising: Partner to get 10 years of expertise scaling remote startups, creating high-performing, high-compassion cultures, world-class employee experiences, and scalable people operations.

Make calm your cornerstone.

---