Expanding Inward

Nonviolent Communication (NVC) has helped me communicate with clarity and compassion (even when emotions are high). It’s transformed how I speak to myself, how I speak to the people I love, and how I handle conflict. My first teacher in it was Judith Hanson Lasater, so having her on the show is incredibly special. Judith has taught yoga since 1971, studied with B.K.S. Iyengar and trained for years with NVC founder Marshall Rosenberg. 
In this conversation she walks us through the four steps of NVC: observations, feelings, needs and requests. She does it through stories from her own life. We talk about self-empathy, saying no with respect, and how conflict can keep a relationship healthy. We also talk about the three words I now say to myself ALL the time…”how human of me”. 
In this episode:
Judith's definition of empathy 
"How human of me" as a daily self-empathy practice
Saying yes on the outside and no on the inside
The difference between complaining and asking for what you want
Observation vs judgement, and why "you always" starts a fight
There's no such thing as a wrong feeling
Finding your core needs, and why having needs isn't being needy
Making clear, specific requests
How empathy leads to compassion, and compassion to gratitude

“May we live like the lotus, at home in the muddy waters”. 
Resources: 
What We Say Matters by Judith Hanson Lasater - https://www.goodreads.com/en/book/show/62232936-what-we-say-matters 
Feelings and needs lists, Center for Nonviolent Communication: https://www.cnvc.org/images/pdf/Feelings-Needs-CNVC.pdf 
Judith's website - https://www.judithhansonlasater.com/ 

About Judith:
Judith Hanson Lasater has taught yoga since 1971 and is a leading voice in bringing yoga to the West. She trained with Marshall Rosenberg, founder of Nonviolent Communication, and now weaves NVC into her yoga teaching. She is the author of What We Say Matters and several other books.

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7 Steps to Unlocking Your Limit with Poppy Delbridge
In this episode we walk through Poppy's seven-step system for creating change that lasts. We get into what she calls IMPs (Invisible Mind Patterns), why "I'm fine" can be the most limiting sentence you say to yourself, and why hitting a limit isn't a sign to stop, it's just information.

We cover:
The difference between pushing to succeed and creating from a regulated nervous system
What IMPs are, and how naming a pattern separates it from your identity
Five common IMPs: the Prover, the Pleaser, the Doubter, the Controller, the Diminisher
The "toleration test" — what you're quietly putting up with, and how that becomes the reality you're living
Poppy's frequency scale, from despair to bliss, and why the flat "fine" middle is the sneakiest place to get stuck

Links & Resources: 
Unlock Your Power
Poppy's website
Unlock Your Power Live, Royal Academy of Music, 11 October — https://app.poppydelbridge.com/high-frequency-live 
Loved this episode? Please rate and/or leave a review, it helps more people discover the show. 
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If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inwa

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We spend so much energy holding pain at arm's length distance. So many of us do all we can to numb it, avoid it & distract ourselves from it. In this episode I'm exploring what happens when we do the opposite and move toward what hurts instead of away from it.
We look at the following through the contemplative and somatic lenses: 
The difference between pain and suffering
Turning bad circumstances into the path
Resourcing, the window of tolerance, and titration
Why co-regulation matters
Practical tools for people pleasers and empaths

Doors are now open for Reclaiming You, my 28-day group program, to reclaim your clarity, focus and personal power. Learn more and register here. 
Use code EXPANDING for 15% off
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Loved this episode? Please rate and/or leave a review, it helps more people discover the show. 
If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.

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Maureen Walsh joins me in the studio (all the way from Hawaii!) to break down energetic boundaries. What they actually are, how to feel them in your body, and how to hand back what isn't yours. 
We talk about:
energetic boundaries
sensitivity as a strength rather than a flaw
the clairs (clairvoyance, clairaudience, clairsentience, claircognizance)
how intuition shows up differently for everyone
why grounding has to come before any of the more expansive spiritual work
and why intuition is more important than ever

Maureen will be guiding in-person, 1:1 sessions at The Space in London from August 11-13th. You can learn more and book your session here.
Resources & Links:
Maureen's website
Maureen's instagram
Loved this episode? Please rate and/or leave a review, it helps more people discover the show. 
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If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.

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If you’re feeling stuck (with work, with your health, with a relationship, with anything) this episode is for you. I’m walking through ten mental reframes that have helped me find my way back to myself, again and again. Some of these come from my meditation practice, one comes from my dad, and all of them are ones I still use today.
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If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.
Loved this episode? Please leave a review, it helps more seekers find the show. 
Lastly, I'd love for you to help me shape Expanding Inward. Follow this link and tell me what you want to explore, who you want to hear from, ask me anything.

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