Cruelty is easy, cheap and rampant.

Believing that you're enough is what gives you the courage to be authentic.

Shame corrodes the very part of us that believes we are capable of change.

Let go of who you think you should be in order to be who you are. Be imperfect and have compassion for yourself. Connection is the result of authenticity.

Shame: We all have it. It's that gremlin that says 'I'm not enough.' Or, if you're feeling pretty confident,...'ooh, who do you think you are?' Shame always has a seat.

Those who have a strong sense of love and belonging have the courage to be imperfect.

I'm still a researcher. The best way to explain it is that I trusted myself deeply as a professional, but I did not have a lot of self-trust personally. When I started learning all of these things about the value and the importance of belonging, vulnerability, connection, self-kindness and self-compassion, I trusted what I was learning - again, I know I'm a good researcher. When those things and wholeheartedness started to emerge with all these different properties, I knew I had to listen. I'd heard these messages before personally but I didn't trust myself there.