Common Kindness

We dive deep into the Carl Rogers quote “The curious paradox of life is that when I accept myself just as I am, then I can change." Our guest shares two personal stories about recognizing "what is" in her own life, and also the difficult task to accept that without judgement. We discuss perfectionism, accepting mistakes, the importance of reaching out and also receiving others' help, and so much more. This episode's guest is Ashley Kuchar, PhD. She is our dear friend and has taught and studied with Becky and has such a wise, calming presence, we knew we had to have her on to tell her self-compassion story. Ashley is an instructor at The University of Texas at Austin and a Mental Performance Coach at Fail Better Training--where she teaches athletes and coaches scientifically prove methods for how to improve their game and their lives by applying self-compassion. We found ourselves in Ashley's story, and hope you can too! Show Notes Quotes from the email letter from Sue Kraus: “When you feel incompetent, remember that this too is a gift that you can share with the world – and it helps build bridges between humans. That is the true root of compassion.” “By letting go of the need to be perfect, we can begin to really live” Ashley's Website: https://failbettertraining.com/ Fail Better Training Services: https://failbettertraining.com/services-training/ Workbook: https://www.amazon.com/RESET-Resilience-Enhancement-Exercise-Training/dp/B0B1YCM692/ref=sr_1_2?crid=1FQNQ4GNR49MU&keywords=reset+resilience+book&qid=1655228561&sprefix=%2Caps%2C92&sr=8-2 Instagram: @failbettertraining

In this episode, we discover how asking the right question can make all the difference. Our guest, Leah, is a dear friend and adventurous mama. In her story, she tells about a challenging time she faced after the birth of her 5th child. We hope you find yourself in her story. We know we did. And if nothing else, maybe you wondered when was the last time you asked yourself “What do I need right now?” And when did you actually get yourself what you need?? Start right now.

Are there moments, days or even seasons where you have lost yourself? Maybe you're in one right now. What can we do during times like these? Tune in to this third episode of our Self-Compassion Stories mini series where we host our very first guest on the show shares her experience and how transformation lies in the process, not the outcome. Our guest is our teacher, cheerleader, Instagram friend, and real life neighbor: Monica Packer from About Progress, a community focused on growth not perfection. She describes an intense time in her mothering full of overwhelm and sadness and how offering herself kindness and accepting her situation with compassion and time, allowed her to become way more than she thought was possible. Monica is also an expert on habits, so we had to ask her about that. She taught us how making space for compassion as we begin new habits or revisit old ones, is actually key to helping them stick--especially for women. Carl Rogers quotes: “The curious paradox is that when I accept myself just as I am, then I can change.” “We cannot change, we cannot move away from what we are, until we thoroughly accept what we are. Then change seems to come about almost unnoticed.” Quotes by Monica: "The transformation lies in the process, not the outcome." "Small wins build over time." "It takes the greatest of courage to do the smallest of things." Here is the link to Monica's free class: https://workinprogressacademy.mykajabi.com/women-habits-class About Progress Podcast episode from 2018 : Teaching Emotional Responsibility to Kids (and Ourselves!) || with Mindful Art Co.'s Candace Little and Becky Farley

In our second episode of Self-Compassion Stories, Candace shares an experience from childhood. Which got us thinking about the ways we naturally offer ourselves compassion, but as we grow, that instinct can be forgotten and underused. Tune in to this timely end of summer share about sibling rivalry and road trips...have you ever been in the middle of the madness and wanted to just ignore it all? We find out what a little compassion can do for Candace's hard situation, and how accepting ourselves exactly as we are is the true path to change. Is there a time in your life where you accepted yourself with kindness? We would love to hear about it! Send us an email info@mindfulartco.com or come say hi on Instagram @mindfulartco

Welcome to the first episode of our mini series, "Self-Compassion Stories." It's powerful to hear examples from real people about how they have changed by being kind to themselves. Carl Rogers said, "The curious paradox is that when I accept myself just as I am, then I change." In this episode, Becky responds to this quote and shares about a time on a family vacation that she accepted herself with kindness and what changed because of it. There are canceled flights, a sleepless night and some really great details, you're not gonna want to miss. When have you accepted yourself with kindness? We hope that with the help of this podcast, you can practice kindness along with us and all of our guests who share their own stories. Who knows, maybe you'll be on next!

Have you ever considered that a distraction is simply your inner self showing you a place you are suffering? I hadn't thought about that either, until Becky and I recorded this episode. In a world full of numbing, reaction, and constant distraction, we offer another way of life—one full of intention, connection and kindness for yourself and others. Take a listen!! “You cannot build a deep connection with someone who is disconnected from themselves.” Yung Pueblo

When you start to learn to pay attention--to wake up to really WHAT IS--your perception becomes more true. And that's when we can start to change things we want to change and move through emotions/moments/situations that we want to move through. Becky teaches us about inter-connectedness and how we can find the truer perception by expanding what we are connected to. We discuss how Candace has changed her perception about her body by noticing what she was connecting the thoughts about her body to. Once she changed, or expanded that connection, she was able to have a truer perception of her body. Becky leads a meditation to help you expand your interconnection and gain more wisdom. If you are feeling stuck, try changing your perception. Want to learn how to change your perception? Listen to the episode. "We are convinced that our perceptions are correct and complete, yet often they are not. In the Chinese character for perception, the upper part is 'sign' or 'appearance' and the lower part is 'mind.' When we perceive something an image of that thing, or a sign is created in our mind and in many cases the sign is illusionary and it is very easy to confuse our mental image of something with its reality. So it's important to not be too sure of our perceptions." -- Thich Nhat Hanh My Body is History by Candace Little My great great grandmothers worked out all day, their dresses filled with sweat. In making a meal, they burned more calories than they consumed...now tell me is that not the best kind of diet to get? I'd bet they fit in 10,000 steps each day, meeting their target heart rate was a breeze and they cut out all processed foods, sugary treats, and drinks with total ease. Why then, were they wider than their husbands? Their roundness plain as day? Their skirts around their thick wastes even with no baby on the way? Why then did they have soft stomachs? Jiggly arms and expanding thighs? It's because the world we live in now is selling health as a disguise. My history tells me the truth. My present sadly lies. My future is something that I get to build. With my soft stomach, jiggly arms, and expanding thighs. This is a story about my body. But not a story of love or acceptance or pride. It's not a story of bravery or feeling free. This is just a story of a woman Who finds more truth in the past than in the present. This is a story of a woman who is done listening to the lies. And I hope it's a story about many women who are about to realize it's a blessing for us to have our grandmothers with us In our arms and our stomachs and our thighs.

In this episode we talk about how tuning into your voice of compassion is the best way to take care of yourself--and your anger. If you want to change the way you react in high stress or high anger situations, then try meditation--specifically the short one we share in this episode. Scientific studies show that when we meditate we are in effect changing the shape of our brain by flexing the muscle of attention. The same way we go to the gym and do repetitions to increase our muscle, we practice meditation daily to focus the mind and change its neuroplasticity. Neuroplasticity is the ability of the brain to change its structure. Do you want to change your brain structure and be able to respond instead of react to your anger? Come join us and learn how. When you accept yourself, the whole world accepts you.” --Lao Tzu "If we can take care of our own anger instead of focusing on the other person we will get immediate relief. If we can pause, we see that our anger or fear may have been born from a wrong perception or may have its roots in the large seeds of anger or fear within us when we realize this it frees us from anger and fear practice in bracing and looking deeply to see the real roots of your anger. When insight is born, you will be free." --Thich Nhat Hanh "Breathing in, I am aware that I am breathing in. Breathing out, I am aware that I am breathing out." --Thich Nhat Hanh Books we mentioned The Dance of Anger: https://www.goodreads.com/book/show/31312.The_Dance_of_Anger How to Fight: https://www.thriftbooks.com/w/how-to-fight_thich-nhat-hanh/13993741/#edition=14810411&idiq=24084482 If you like our podcast, you'll LOVE our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Want Becky to coach you through your pain, fear, or shame? She is trained by the top mindful self-compassion researchers in the world to do just that, (and lots more): https://www.mindfulartco.com/product-page/mindfulness-fundamentals-private-lessons

Do some things (especially moments of pain, fear or shame) seem like they go on and on forever? Do you find yourself asking, "when will this end?" Or thinking "this will never end!" Then this episode is for you. We help you discover the micro pauses in our every day life. Finding this stillness is a way to bring a balance to your life--in the both good times and bad. From extreme fear or shame, to head aches, to stinky dogs, the practice of "noticing the gone" will help. And it's a lot easier than you think. Come join us! If you like our podcast, you'll LOVE our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Want Becky to coach you through your pain, fear, or shame? She is trained by the top mindful self-compassion researchers in the world to do just that, (and lots more): https://www.mindfulartco.com/product-page/mindfulness-fundamentals-private-lessons

We increase our suffering when we hold on to things (grasping) and avoid things (avoid things). So naturally, a great way to ease our suffering is to let go and/or address our feelings or situations head-on. How do we know if we are grasping or averting? And what do we do once we identify that? That's what this episode is for. We give you 3 tips to apply to your personal struggle with grasping and aversion, and lead you through a "letting go" visualization meditation that will bring more peace and ease to your day. Come join us! If you like our podcast, you'll LOVE our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Want Becky to coach you through your grasping and aversion? She is trained by the top mindful self-compassion researchers in the world to do just that, (and lots more): https://www.mindfulartco.com/product-page/mindfulness-fundamentals-private-lessons

What happens in your body when you are resisting? Tight shoulders? Tension headaches? Stomach cramps? You can't sleep? Maybe you just can't focus on anything. There are lots of ways resistance shows up in our lives--and those we care for, live with and work with. While it's not always bad, resistance is something that we can lessen if we choose. We talk about "pain x resistance = suffering" and "what you resists persists," and shine a light on the power we have to lessen our suffering by simply sitting with our feelings. It sounds simple, but we know it's hard. That's why we walk you through a reflection exercise to hopefully lessen your resistance right now. We can also use this tool when those around us are resisting (toddlers at bedtime, anyone?). So stop resisting your urge to listen to this episode. Come chat, laugh and relax with us. It's a break that is probably long overdue! If you like our podcast, you'll LOVE our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Want Becky to coach you through your resistance? She is trained by the top mindful self-compassion researchers in the world to do just that, (and lots more): https://www.mindfulartco.com/product-page/mindfulness-fundamentals-private-lessons

Do you often choose to feel pleasant, rather than to be present?? Yeah, there's a scientific reason for that! But it's actually really good for our brains to be present. In this episode we talk about why zoning out, or working on auto-pilot are great for survival, but not so great for our happiness and general life-satisfaction. Listen to this episode to find out why something as simple as loading the dishwasher in a new way can be beneficial, and some other super practical ways to apply the concept of mindfulness v. default mode network to your life. Link to our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Link to work one-on-one with Becky: https://www.mindfulartco.com/product-page/mindfulness-fundamentals-private-lessons Default Mode Network does 3 things 1.Creates a sense of self It's your habits, your dog trails. They make you who you are. Without doing those same things you wouldn't know who you are. 2.Projects that self into the past or future Because you know your habits you also can sort of predict your day, even your future and also your past. 3. Looks for problems If your habits get messed up it's going to trigger resistance. Any change to your sense of self is going to trigger defensiveness. (putting your socks on first, washing your hair last.) Something to think about is that we are hardwired for survival, not for happiness. You can be in a mindful state or in a default mode. Meditation grows gray matter. Gray matter increases emotional retention and regulation, it also increases your ability to make decisions. When you're caught in the same default mode network, you're chewing the same piece of gum. Meditate to chew a new piece of gum.

In this episode, we share a new way to anchor yourself to the present moment. Instead of using the breath, we teach you to use the soles of your feet. Learning to ground yourself with walking meditation is a fantastic tool. Listen to find out all you can do with this simple tool. Link for our handbook: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition “Be where you are. Otherwise you will miss your life.” --The Buddha “Walk as if you are kissing the earth with your feet” --Thich nhat hanh

In this episode, we discuss the magic space between the in-breath and the out-breath, and the space between feeling an emotion and responding to that emotion. And a lot of other spaces in our lives that make it more meaningful. Music, writing, even seasons have spaces. We teach you a tool you can use any time you'd like to respond instead of reacting, or choose freedom instead of being controlled by your emotions or situation. We learn from the best--Viktor E. Frankl--who said, "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." To sign up for our drop-in, pay-what-you-want Thursday Night Meditation class, visit our webpage or click HERE. We hope to see you there!

When you have a difficult emotion, do you avoid it? Or do you face it head-on? Today we have another parable of the poop. However irreverent it may sound, this is such a great visual for how we can take charge of our own crappy emotions. We introduce a tool to help you out - The acronym RAIN. And Becky leads us in a RAIN meditation so you can address one of your challenges right now. R - Recognize A - Allow I - Investigate N - Nurture

In this episode we practice arriving and befriending wherever it is we find ourselves. We define “mindfulness” and share some practical applications of meditation. Have you ever meditated wrong? The answer is no. Because there is no wrong way to meditate! It is simply paying attention to the present moment. Our thoughts are always there. The goal is not to push them away or stop them from coming, but becoming still enough to to allow them to arise.

Hey, we are back! It's time to dive deep into mindfulness. We are so excited to talk about this lost art and science. We'll bring real ideas and information about mindfulness this season. If you are new here, you might want to go back and listen to the 1st Season, but you certainly don't have to for this season to still have an impact on your life. We just want to say, "great job" for listening--this stuff is important and we're proud of you for being here. Here is a link to the free fall leave meditation and fox story we mention at the end: www.mindfulartco.com/freebies

If you've made it this far, congratulations! It's our final episode of Season 1--intorduction to Self-compassion. In this episode, we will go over the three elements of self-compassion that were developed by Kristin Neff, Ph.D. These are Mindfulness vs. Over-Identification, Common Humanity vs. Isolation, and Self-kindness vs. Judgement. At the end, Becky leads us through a loving-kindness meditation and reads a poem (copied below). For more information on our Mindful Self-Compassion Course, please click HERE. TO THE WOMAN WHO IS SLOWLY FADING AWAY To the woman who has lost her spark. To the woman whose get up and go, has well and truly gone. This is for you. This is to remind you, that you don't have to be everything to everyone, every day. You didn't sign up for that. Remember when you used to laugh? Sing? Throw caution to the wind? Remember when you used to forgive yourself more quickly for not always being perfect. You can get that back again. You really can. And that doesn't have to mean letting people down or walking away. It just means being kinder to you, feeling brave enough to say no sometimes. Being brave enough to stop sometimes. And rest. It starts the moment you realise that you're not quite who you used to be. Some of that is good, some of that is not. There are parts of you that need to be brought back. And if anyone in your life is not okay with that… they are not your people. Your people will be glad to see that spark starting to light up again. So, if you have been slowly fading away my friend, this is the time to start saying yes to things that bring you joy and no to things that don't. It's really pretty simple. ~Donna Ashworth

In this episode, we teach you about the difference between self-compassion and self-esteem. Is one better than the other? YES. Self-compassion gives a more stable sense of self-worth over time because it is not based on outward appearances, how physically attractive you are, or how successful you are. Unlike self-esteem, self-compassion leads us to connect with others instead of comparing ourselves to them. Can you think of 5 positive truths about yourself that are not based on outward accomplishments or appearance? If you need some guidance, we have the perfect meditation for you at the end of this episode.

The psychologist Carl Jung said that “What you resist not only persists, but will grow in size.” So when you're trying to avoid, ignore or shove down an experience or emotion, thinking that if you do, it will go away you are actually making it grow. It becomes your reality. This is especially true with pain. Meditation and self compassion help with pain in 5 different ways. 1- It helps you pay attention to your pain--find out what it actually feels like in your body instead of trying NOT to feel it. Once you do that, you can easily recognize when your body is NOT in pain. You can then maximize the not painful moments. Build on them. Become the good moments instead of the bad ones. Do something with the good ones instead of wasting them away. 2- Pain is three parts: sensory (toe throbbing because I stubbed it) emotional (I yelp and feel stupid) cognitive (now I can't wear my favorite shoes or walk as fast which means I wont' get enough stuff done and my whole day is ruined). Meditation helps separate these three aspects of pain and helps us realize the lies we tell ourselves about the pain. i.e. the unneeded suffering we cause ourselves. 3- Studies show that a willingness to turn toward our pain actually helps it heal faster. Self compassion is a great tool for turning toward pain. 4- Mediation shrinks your lizard brain--your amygdala- the one that causes the fight or flight response. When we shrink this part of our brain we can more easily regulate our emotions and think for ourselves instead of letting the lizard brain do it for us. This is key to controlling suffering and also controlling how we will respond to our pain. 5- Studies show that the anticipation of pain decreases when practicing meditation and self compassion. This is a big one for chronic pain. You know the pain will happen...but meditation can help you decrease your suffering because the anticipation of the pain will decrease.

Becky leads us through a tree and sky meditation. This is a great meditation if you want to feel more gratitude and more balance in your life. Here's the link if you are wanting to sign up for the MSC online course or inquire about scholarships. https://www.mindfulartco.com/product-page/mindful-self-compassion-msc-course-online

In this episode, Becky teaches us a brief overview of the three steps and the three pillars of self-compassion (1-Mindfulness, 2-Common Humanity, 3-Self-kindness) and leads us in a self-compassion break meditation. She also discusses the scientifically prove benefits of practicing this exact meditation. A self-compassion break is a great way to deal with stressful situations in a healthy way and to nurture yourself while you are trying to survive all that life throws at you. "We are not the survival of the fittest, we are the survival of the nurtured." attachment scientist, Louis Cozolino To sign up for the Mindful Self Compassion course we are teaching with Ashley Kuchar click here https://www.mindfulartco.com/product-page/mindful-self-compassion-msc-course-online or visit https://www.mindfulartco.com/ To follow along with us in our handbook, get your copy here: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Becky is a trained Mindful Self-Compassion Teacher. You can learn more about Mindful Self-Compassion and all the research studies here: https://centerformsc.org/ Text to the meditation... Think of a situation in your life that is difficult and is causing you stress. You will want to think of something that is moderately stressful not overwhelming for this practice. Bring the situation to mind and recall any details about it. Let yourself get in touch with what happened or what you think might happen. Now say to yourself, “This is a moment of suffering.” This is mindfulness just allowing yourself to notice what is happening for you emotionally right now in the present moment, without judging it. You can also say to yourself, “This hurts” or “This is stress.” Use whatever statement feels the best to you. Next, say to yourself, “Suffering is a part of life.” This is a recognition of your common humanity with others. Recognizing that all people have stressful experiences and you are not different or abnormal. We all struggle at times. Other options for this statement include “Other people feel this way,” “I'm not alone,” or “We all struggle in our lives.” Now, put your hands over your heart, feel the warmth of your hands and the gentle touch on your chest, and say, “May I be kind to myself.” You can also say other phrases such as: “May I give myself the compassion that I need,” “May I accept myself as I am,” “May I learn to accept myself as I am,” “May I forgive myself,” “May I be strong,” and “May I be patient.” You can use this at any time, day or night but if you practice it in a calm moment it may be easier for you to experience all three parts of self-compassion—mindfulness, common humanity, and self-kindness—when you need them most.

In this episode, Becky tells a Chinese legend about Quan Yin. She is a Buddhist god that rides on the back of a dragon and sprinkles compassion on the entire world. We have a discussion about finding our own dragons - these wild beasts that are preventing us from sprinkling self-compassion on ourselves and others. We can make weak things strong by learning to balance on them instead of letting them eat us up or trying to destroy them. The first step to making friends with our dragons is acknowledging them, so this episode will help you do exactly that. Photo of Quan Yin statue: https://www.instagram.com/p/CJ0O9Rdh2rS/ If you would like to follow along with us in our handbook, get your copy here: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Becky is a trained Mindful Self-Compassion Teacher. You can learn more about Mindful Self-Compassion and all the research studies here: https://centerformsc.org/

In this episode, Becky and Candace talk about two systems all humans have. The Threat Defense System (often called the fight, flight, or freeze mode of our brains), which is controlled by our amygdala or "lizard brain", and the Mammalian Care System, which is controlled by our prefrontal cortex--the most advanced brain of any living creature. Knowing more about how our brains work in these two ways will guide you to an easier path of self-compassion and even an easier way to anything. We want you to live a life of ease--and this episode teaches you how! When I am among the trees Mary Oliver When I am among the trees, especially the willows and the honey locust, equally the beech, the oaks and the pines, they give off such hints of gladness. I would almost say that they save me, and daily. I am so distant from the hope of myself, in which I have goodness, and discernment, and never hurry through the world but walk slowly, and bow often. Around me the trees stir in their leaves and call out, “Stay awhile.” The light flows from their branches. And they call again, “It's simple,” they say, “and you too have come into the world to do this, to go easy, to be filled with light, and to shine.”

In this episode, we talk about what it means to be real. When we practice self-compassion, we create a space of kindness that allows us to become who really are. And who we really want to become. Becky reads an excerpt from the children's book, "The Velveteen Rabbit," and we discuss becoming real through Self-compassion. We also give you a tool to make compassion more real in your life--your self-compassion color. We show you how to find it and how it can be a useful tool. Excerpt from The Velveteen Rabbit by Margery Williams "What is REAL?" asked the Rabbit one day, when they were lying side by side near the nursery fender, before Nana came to tidy the room. "Does it mean having things that buzz inside you and a stick-out-handle?" "Real isn't how you are made," said the Skin Horse. "It's a thing that happens to you. When a child loves you for a long, long time, not just to play with , but REALLY loves you, then you become Real." "Does it hurt?" asked the Rabbit. "Sometimes," said the Skin Horse, for he was always truthful. "When you are Real you don't mind being hurt." "Does it happen all at once, like being wound up," he asked, "or bit by bit?" "It doesn't happen all at once," said the Skin Horse. "You become. It takes a long time... Generally, by the time you are Real, most of your hair has been loved off, and your eyes drop out and you get loose in the joints and very shabby. But these things don't matter at all, because once you are Real you can't be ugly, except to people who don't understand." "I suppose you are real?" said the Rabbit. And then he wished he had not said it, for he thought the Skin Horse might be sensitive. But the Skin Horse only smiled.

In this episode, we figure out what our inner critic sounds like and what our compassionate voice sounds like. We also discuss how to write a compassionate letter to yourself.

Why don't we all just practice self-compassion naturally? First off, there is an uncomfortable side of self-compassion--the word "compassion" literally means "to suffer with." No one likes to feel uncomfortable, so we will avoid it. The second reason we don't naturally practice self-compassion is that there are a bunch of myths floating around that self-compassion will make us lazy or self-centered. In this episode, we dive into the uncomfortable feelings, the myths, and also the truths of mindful self-compassion. After listening, we would love to hear which myth or truth resonates with you! Continue the conversation at home or with us on Instagram @mindfulartco Becky mentions Byron Katie. You can find more about her here: https://thework.com/ To follow along with us in our handbook, get your copy here: https://www.mindfulartco.com/product-page/self-compassion-handbook-early-edition Becky is a trained Mindful Self-Compassion Teacher. You can learn more about Mindful Self-Compassion and all the research studies here: https://centerformsc.org/

What is the difference between a journey and an adventure? We talk about this and how self-compassion may look more like an adventure for you. There are ups, downs, sometimes it's even boring! But you guys, this adventure is so worth it. Becky leads us in a short meditation at the end and asks the question "Why Am I Here?" After listening, we'd love to hear about your own adventures and why you are here. Why have you chosen self-compassion? Come tell us @MindfulArtCo on Instagram or Facebook. Becky is a trained Mindful Self-Compassion Teacher. You can learn more about Mindful Self-Compassion and all the research studies here: https://centerformsc.org/ To purchase a handbook, or learn more about our company visit mindfulartco.com

Hi! We are Becky Farley and Candace Little and we're inviting you to spend a few minutes with us each week. Why? Because we have seen mindful self-compassion change lives. Our lives, our friends, family, and the thousands of kids, teens, and adults we have taught self-compassion to. There is truly an art and science of practicing self-compassion and we will share it with you on this podcast a little bit at a time. This allows you to begin exactly where you are at in your own experience with mindfulness or self-compassion. In this first episode, we tell our own self-compassion stories and why we created the Mindful Art Company, this podcast, and our self-compassion handbook. Becky is a trained Mindful Self-Compassion Teacher. You can learn more about Mindful Self-Compassion and all the research studies here: https://centerformsc.org/ To purchase a handbook, or learn more about our company visit mindfulartco.com Or come see us on Instsagram or Facebook @MindfulArtCompany