You can't get to courage without walking through vulnerability.

Talk to yourself like you would to someone you love.

Then I tell my own story. The two things that people really need to transform is language to understand their experience and to know they're not alone. It's the combination of the researcher-storyteller part.

Self-compassion is key because when we're able to be gentle with ourselves in the midst of shame, we're more likely to reach out, connect, and experience empathy.

You cannot shame or belittle people into changing their behaviors.

Until we can receive with an open heart, we are never really giving with an open heart.

I wasn't really testing it on myself as much as I was learning from other people about what it meant to live and love with your whole heart, and then thinking, oh my god, I'm not doing that.