The inner critic seems like an enemy, viciously attacking our character and fostering self-doubt. But what if that critical voice is really just worried about us? What if we could relate to our inner critic differently by recognizing its fears? In this episode, Ann Weiser Cornell and Barbara McGavin discuss how the processes of Inner Relationship Focusing and Untangling facilitate healing and personal growth. They describe the personal experiences that led to the development of these methods and share how cultivating self-in-presence can help us hold space for our most challenging thoughts and emotions. Listen in for Ann and Barbara’s take on the inner critic as someone who wants the best for you and how to work with this part in a radically new way. Ann Weiser Cornell and Barbara McGavin have been involved in Focusing since the 1980s. Barbara serves as a Certified Coordinator for the International Focusing Institute and Accrediting Mentor for the British Focusing Association. Ann is internationally known as one of the leading innovators of Focusing, and she has written several books on the topic, including the bestseller The Power of Focusing. Together they have co-created both Inner Relationship Focusing and Untangling. Learn more at http://www.focusingresources.com. Noble Mind explores mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

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45: Ann Weiser Cornell and Barbara McGavin on Working with the Inner Critic

We tend to think of self-compassion as an act of gentleness, and the tender side of self-compassion is all about soothing, reassuring and accepting ourselves. But sometimes getting angry, saying no and taking action is the most compassionate thing you can do for yourself, and that’s where fierce self-compassion comes in. In this episode of Noble Mind, Dr. Neff joins Kate and Alex to discuss her new book, Fierce Self-Compassion, explaining how fierce self-compassion gets expressed as protecting, providing for and motivating ourselves. She introduces us to the difference between fierce and tender self-compassion, describing how gender role socialization hinders our ability to access both. Listen in for Dr. Neff’s insight on self-compassion as a spiritual practice and learn how the expression of anger can serve as an act of compassion. Kristin Neff is currently an Associate Professor of Educational Psychology at the University of Texas at Austin. She’s a pioneer in the field of self-compassion research, conducting the 1st empirical studies on self-compassion nearly 20 years ago. She’s author of the bestselling book Self-Compassion. Along with her colleague Chris Germer, she developed the Mindful Self-Compassion program, taught worldwide, and co-wrote The Mindful Self-Compassion Workbook. Her newest book is Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive. To take a self-compassion test, find research articles, or download guided meditations, go to www.self-compassion.org.

44: Kristin Neff on Practicing Fierce Self-Compassion

In this episode, Noble Mind co-host Katherine King, PsyD describes the Four Reminders, a traditional Buddhist teaching that can inspire us to engage more fully in mindfulness, meditation, and other meaningful practices. Sharing from her own experiences, she describes how appreciation of the preciousness of life, awareness of our own freedoms and privileges, as well as the realities of death, impermanence, and karma, can all help move us to practice and study with more commitment and enthusiasm.   Katherine King, PsyD is a clinical psychologist and assistant professor at William James College. She is a member of the Boston Shambhala Center Board of Directors, a vajrayana student of Buddhism, and has practiced meditation for over 20 years. She writes a blog for Psychology Today and has been featured in such publications as Buddhadharma, Women's Health, and American Public Media's Marketplace. Learn more about Kate and sign up to stay in touch at www.drkateking.com. Noble Mind explores mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

43: Finding Motivation to Practice from the Four Reminders with Katherine King, PsyD (Host Spotlight)

The Franciscan tradition of Catholicism teaches about the interconnectedness of all being. It’s about seeing the divine in ourselves and all of creation. So, what do meditation and mindful self-compassion look like from a Franciscan point of view? Hans Baars is a former Dutch Franciscan Priest who served in Pakistan from 1959 to 1986, before leaving the priesthood and returning to the Netherlands. There he married and lived until 1996 when he migrated to Australia. Hans speaks fluent Dutch, classical Latin and Greek, French, German and English, and he has translated three books on Francis of Assisi. In this episode of Noble Mind, Hans joins Kate and Alex to share his experience of the divine in all things, discussing how as a Franciscan he sees all of creation as brothers and sisters. He explains the importance of experiencing the sacred over conceptual frameworks of God and makes connections among different religious traditions. Listen in for Hans' insights about language, the origin of the word compassion, and his experiential approach to meditation and mindful self-compassion.

42: Hans Baars on Experiencing the Divine in All Things

Systems of oppression establish a hierarchy, giving one group power and privilege over others. And people who identify as BAME or BIPOC carry feelings like shame, grief, and anger as a result. So, how can marginalized communities use mindful self-compassion as a tool to fight oppression from the inside and respond to challenging situations, thoughts, and emotions in a new way? In this episode, Sydney Spears discusses how mindful self-compassion benefits BAME or BIPOC identified individuals and describes the power of practicing mindful self-compassion together in community. She shares from her personal and teaching experience, explaining how self-compassion can help people regain control of the narrative of their own lives. Listen in for Sydney’s insights about trauma, oppression, and how the human experience of suffering serves as a point of connection among us all. Sydney Spears, PhD, is the Director of Diversity, Inclusion, Equity and Belonging at the Center for Mindful Self-Compassion, and through the organization, she facilitates an online MSC course for people who identify as BIPOC or BAME. Sydney is also a licensed clinical social worker, psychotherapist, consultant and advocate dedicated to cultivating a more compassionate, equitable and unified world.

41: Sydney Spears on Addressing Oppression with Mindful Self-Compassion

In this episode of Noble Mind, Kathryn joins Kate and Alex to discuss what it looks like to apply the principles of self-compassion in daily life, describing how the resistance to rest shows up and what we can do to overcome it. She explains how our bodies are easily forgotten when our minds are filled with chatter and shares the consequences she suffered from neglecting her own self-care. Listen in for Kathryn’s insight on the benefit of the self-compassion retreat experience and learn how immersing yourself in mindful self-compassion is not self-indulgent—but a true gift to the people you love and lead. Kathryn Lovewell is the cofounder of Kind Mind Academy and bestselling author of The Little Book of Self-Compassion, Every Teacher Matters: Inspiring Well-Being Through Mindfulness and The Voices in My Head. An award-winning emotional health and wellbeing specialist and Certified Mindful Self-Compassion Senior teacher, Kathryn is passionate about making MSC accessible to the everyday person. In August, she is leading a five-day online silent retreat, Embracing Self-Compassion with Mindfulness, with the Center for Mindful Self-Compassion. Noble Mind explores mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

40: Kathryn Lovewell on Self-Compassion and the Benefits of Deep Practice

In this episode, Richard Goerling joins Kate and Alex to share his experience teaching the skills of mindfulness and compassion to police, military personnel, and other first responders. He discusses healthy and harmful aspects of police culture and the impact of  occupational trauma on men and women in law enforcement. Listen in for Richard’s insights on resilience, the ideal of warrior humanitarianism, and how mindfulness teachers might learn to be more culturally competent in serving these individuals. Richard Goerling is the Founder of Mindful Badge, an organization that delivers evidence-based skills training to support the health, humanity and performance of first responders. Richard is also a retired police officer and military veteran, certified mindfulness trainer, and an NIH-funded co-investigator on research exploring mindfulness training and its impact on police officers.

39: Richard Goerling on Bringing Mindfulness to Police and First Responders

In this episode of Noble Mind, Dr. Fisher joins Kate and Alex to discuss her new book, describing the physiology of trauma and what makes it a ‘living legacy.’ She explains why mindfulness-based treatments are helpful to trauma survivors, offering insight on what it means to be triggered and how we remember traumatic events with our feelings and bodies—not just our minds. Listen in for Dr. Fisher’s advice on using somatic resources to navigate triggers and learn how paying attention to your body is central to the healing process. Dr. Janina Fisher is an international expert on the treatment of trauma and author of the groundbreaking book, Healing the Fragmented Selves of Trauma Survivors. She also serves as Assistant Director of the Sensorimotor Psychotherapy Institute, an educational organization that provides high-level trainings for mental health practitioners and the public at large. Dr. Fisher’s new release is called Transforming the Living Legacy of Trauma: A Workbook for Survivors and Therapists. Noble Mind explores topics related to mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

38: Janina Fisher on the Living Legacy of Trauma

In this episode, Dr. Marcela Matos joins Kate and Alex to define shame, describing how the emotion serves an adaptive social function but can also cause us problems when it is too pervasive and shapes our identity. She explores why common shame experiences become traumatic for some people and goes on to explain how compassion, love and acceptance function as powerful antidotes to shame. Listen in for Dr. Matos’ insight on supporting individuals with traumatic shame memories and learn more about her research on the range of resistances, blocks, and fears of compassion. Dr. Marcela Matos is a clinical psychologist and postdoctoral research fellow at the Center for Research in Neuropsychology and Cognitive Behavioral Intervention at the University of Coimbra in Portugal. She has done extensive training in compassion-focused therapy and authored more than 70 scientific papers on topics of compassion, shame, self-criticism, psychopathology and wellbeing. Dr. Matos recently served as lead on a global research project exploring the protective role of compassion in the COVID-19 pandemic. Noble Mind explores topics related to mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

37: Marcela Matos on Shame and the Fear of Compassion

In this episode of Noble Mind, Chenxing Han shares about the diverse backgrounds and experiences of Asian American Buddhists that she encountered while conducting interviews for her new book, Be the Refuge: Raising the Voices of Asian American Buddhists. She discusses how these voices get erased from the mainstream story of western Buddhism and the history and important stories that get lost as a result. She describes her vision of a panethnic, pan-sectarian Asian American Buddhist identity, walking us through her distinctions among first-generation, second-generation and multigenerational Buddhists in the US. Listen for her insights on coping with anti-Asian violence, finding your path as an Asian American, and learning what you can do to create more inclusive Buddhist communities. Chenxing Han is a Bay Area writer whose work has appeared in Buddhadharma, Pacific World and the Journal of Global Buddhism, among many other publications. She earned an MA in Buddhist Studies from the Graduate Theological Union and spent a year as Chaplain Resident at a community hospital in Oakland before writing her first book, Be the Refuge: Raising the Voices of Asian American Buddhists. Noble Mind explores mindfulness, meditation, spirituality, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

36: Chenxing Han on Raising the Voices of Asian American Buddhists

In this episode, Dr. Charlesly Joseph joins Kate and Alex to discuss his spiritual journey from growing up Episcopalian to embracing the dharma and finding his way to back to church and sangha in a time of personal difficulty. He explores the parallels between Buddhism and Christianity and reflects on the power of engaged Buddhism to address racial injustice. He also shares how being a physician informs his meditation practice and how he thinks about sickness, old age and death. Charlesly Joseph, MD is a father, husband and physician (among multiple intersectional identities) practicing in Albuquerque NM. He is interested in engaged Buddhism and making connections between the dharma and his Episcopalian roots. Noble Mind explores mindfulness, meditation, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

35: Charlesly Joseph on Engaged Buddhism, Racial Justice, and Practical Applications of Meditation in Times of Suffering

Understanding self-compassion in theory is one thing, but practicing self-compassion in your daily life is another. If you commit to regular practice, you can learn to recognize your pain and respond with care and kindness. Better yet, self-compassion gives you the courage to navigate challenging experiences. So, how do we develop self-compassion and make it part of our everyday lives? In this episode, Noble Mind hosts Katherine King, PsyD and Alex Gokce, MSW share what self-compassion means to them, challenging us to build the reflex of care in response to our own suffering and treat ourselves as we would a good friend. They describe how they were each introduced to the idea of self-compassion, weighing in on how the practice makes mindfulness possible and deepens the way we give care to others. Listen in for insight on cultivating self-compassion in your life through consistent practice and learn how self-compassion can make you braver and more active in the world. Noble Mind explores mindfulness, meditation, and psychology. Get more details, join our list, and get show notes at www.noblemindpodcast.com.

34: Becoming Self-Compassionate with Alex Gokce, MSW and Katherine King, PsyD (Host Spotlight)

​In this episode of Noble Mind, Deirdre Fay, MSW joins Kate and Alex to discuss the practical skills that help people healing from trauma and attachment pain. She discusses how our longing for connection provides important guidance about unmet attachment needs. She explains how the skills of mindfulness and concentration can help trauma survivors, challenging us to see our triggers as messages from the past—and opportunities for healing. Listen in for insight about the skills Deirdre teaches in Becoming Safely Embodied and learn her practical approach to recovering from trauma. Deirdre Fay, MSW, is the author of the new book, Becoming Safely Embodied: A ​Guide to Organize Your Mind, Body, and Heart to Feel Secure in Your World. She has also developed the Safely Embodied Network, a platform designed to give trauma survivors the tools to heal and build a fulfilling life. She has 40-plus years of experience integrating attachment theory, contemplative trauma treatment, yoga and meditation to create a radically positive approach to healing trauma.

33: Deirdre Fay on Practical Skills for Overcoming Trauma

In this episode of Noble Mind, Dr. Sarah Bowen joins Kate and Alex to discuss her work developing mindfulness-based relapse prevention (MBRP) for addiction and addictive behaviors. She explains how relapse is normal part of the recovery journey for most people and why shame doesn’t work as a prevention strategy. She also shares what differentiates mindfulness-based relapse prevention (MBRP) from traditional relapse prevention and other methods of working with addiction. Learn how MBRP helps to change our relationship with cravings and gives us agency over our behavior. Listen in for Dr. Bowen’s insight on navigating problematic habits that emerged during the pandemic for many of us. Dr. Sarah Bowen is a licensed clinical psychologist and co-creator of Mindfulness-Based Relapse Prevention Treatment for Addictive Behaviors. She also serves as an Assistant Professor at Pacific University and Affiliate Assistant Professor in the Department of Psychiatry and Behavioral Sciences at the University of Washington. Dr. Bowen received her doctoral training under the mentorship of Dr. G. Alan Marlatt, and she is the coauthor of Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician’s Guide. Noble Mind is a podcast exploring mindfulness, meditation, and psychology. In each episode, hosts Alex Gokce, MSW, and Katherine King, PsyD host inspiring conversations with psychologists, authors, and other thought leaders seeking real world wisdom you can bring into daily life. Get show notes, suggest interviews, sign up for bonus content, and more at noblemindpodcast.com.

32: Sarah Bowen on Mindfulness-Based Relapse Prevention for Addictive Behaviors

Meditation is advertised to bring freedom from suffering, but if you are just starting out it can be hard to see how that could possibly happen. Sitting on the cushion can be painful, and sitting with your mind can be exhausting. And how do you know if you are even doing it "right"?? In this episode, Noble Mind hosts Kate and Alex share their ups and downs on the path of meditation. They discuss their early experiences trying to meditate and why they both struggled to establish a regular practice. They describe what they wish they had known about embodiment and compassion from the beginning, as well as the benefits that practice has offered them over time.

31: The Path of Meditation with Alex Gokce, MSW and Katherine King, PsyD (Host Spotlight)

Noble Mind is a podcast exploring mindfulness, meditation, and psychology. In each episode, Alex Gokce, MSW, and Katherine King, PsyD, host inspiring conversations with psychologists, authors, and other thought leaders seeking real world wisdom you can bring into daily life. Interviewees have included Christopher Germer, Ron Siegel, Susan Pollak, Tom Pedulla, and more. Learn more, read show notes, suggest interviews, and more at noblemindpodcast.com. Our show is brought to you by the Institute for Meditation and Psychotherapy, a non-profit organization dedicated to the integration of mindfulness, meditation and psychotherapy. For more information, visit meditationandpsychotherapy.org. IG/FB: @noblemindpodcast TW: @noblemindcast

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