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Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.
— Pema Chödrön

In this episode of Self Talk, we redefine what meditation can be—beyond rules, shame, and “shoulds.” We'll explore why so many of us resist meditating, debunk the myth that meditation is about “reaching enlightenment,” and reframe practice as a personal check‑in with Source.

You’ll learn simple, accessible ways to make meditation your own, including a 60‑second drop‑in, a daily self‑alignment practice, and turning everyday activities into a mindfulness practice.

You're also invited to join Write Your Self Open, a guided meditation and reflective writing course that supports your ongoing inner work—and invites you to be lovingly, radically gentle with yourself.

EPISODE TIMELINE

1. 00:00 – What Meditation Really Is
   Pema Chödrön quote, intro to the episode, and why so many of us resist meditation or feel guilty about not doing it.
2. 01:08 – Rachel’s First Meditation Attempt as a Child
   Story of Rachel’s early experience with meditation, boredom, shame, and how that shaped her later practice.
3. 03:18 – Common Blocks: Shame, “Shoulds,” and Comparison
   How meditation becomes another item on the to‑do list, the comparison trap, and the fear of “doing it wrong.”
4. 05:23 – Fear of Thoughts and the Quiet Mind
   A client’s fear of being alone with his thoughts, why quieting the mind can feel scary, and how self‑work helps.
5. 06:21 – Why We Don’t Meditate: Enlightenment Myths
   Why chasing enlightenment through meditation is problematic, non‑duality, and the limits of the ego in this pursuit.
6. 08:00 – Real Benefits of Meditation (Mind, Body, Spirit)
   Nervous system regulation, stress reduction, better sleep, improved focus, and meditation as a “phone call home” to Source.
7. 10:45 – No Rules: Making Meditation Your Own
   Letting go of shame and rigid rules; reframing meditation as a personal check‑in rather than a performance.
8. 11:19 – Simple Practices You Can Start Today
   The 60‑second drop‑in body scan, daily self‑alignment meditation, and “whatever you’re doing, do it” mindfulness in everyday life.
9. 15:51 – Guided Meditation & ‘Write Your Self Open’
   How guided meditation and reflective writing work in Rachel’s “Write Your Self Open” course, plus details about the new Monday cohort beginning April 13.

Write Your Self Open is a revolution in self-development that blends guided meditation, journaling, and supportive group discussion led by holistic psychotherapist Rachel Astarte.

It's all the benefits of personal transformation + community-building without the constraints of talk therapy.
Join anytime. No previous meditation or writing experience necessary.

http://writeyourselfopen.com

Got a question about your self?
Send it to me at rachel@selftalkpodcast.com and it may be featured on a future episode.

Support the show

Continue working with Rachel at foundationofself.com

• Subscribe here, at youtube.com/@selftalkpodcast, or wherever you get podcasts. •

Music:
"Ave Marimba"
Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0

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It’s not that you must be free from fear… What is needed rather than running away or controlling or suppressing or any other resistance is understanding fear; that means watch it; learn about it; come directly into contact with it.

—J. Krishnamurti

What if fear isn’t something to eliminate—but something asking to be seen?

In this episode of Self Talk, we explore the transformative practice of bringing our fears closer rather than avoiding them. When fear is met with presence and curiosity, it loses its power to hijack our inner world and instead becomes a source of insight, integration, and self-trust.

Together, we’ll look at why we avoid fear, how avoidance quietly shapes our behavior, and how welcoming even the most uncomfortable parts of ourselves creates inner transparency and resilience.

At the heart of it all is the Foundation of Self: the understanding that each of us is a unique expression of Pure Consciousness—and nothing within us is separate or unworthy of belonging.

EPISODE TIMELINE

[0:00:00 – 0:00:38] Opening & Theme
Krishnamurti quote on understanding fear and brief introduction to the season’s focus on practicing the foundation of self. The core theme of “bringing fear closer” is introduced.

[0:00:38 – 0:03:10] Fear as Protection
Fear is framed as an evolutionary protection mechanism. Its role in the nervous system and its destabilizing psychological impact are outlined.

[0:03:10 – 0:05:40] Underdeveloped Ego & Avoidance
The underdeveloped ego is described as equating fear with danger and annihilation. Common avoidance patterns—distraction, overworking, numbing, and spiritual bypassing—are named.

[0:05:40 – 0:07:50] Unnamed Fear & Anxiety
Unacknowledged fear is shown to become anxiety and other symptoms like irritability and self-sabotage. A client story illustrates how vague fear can be clarified into a specific, workable concern.

[0:07:50 – 0:09:40] Fear as a Frightened Child
Fear is reimagined as a frightened child seeking reassurance. “Bringing it closer” is presented as turning toward fear with steadiness and curiosity, held by the larger Self.

[0:09:40 – 0:12:20] Naming & Integrating Fear
The importance of naming and feeling fear without judgment is highlighted. Fear is shown to carry old stories that can be updated when brought into conscious awareness.

[0:12:20 – 0:15:00] Wholeness & Congruency
Healing is framed as integrating, not eliminating, inner parts. The “cottage of the self” metaphor illustrates welcoming all parts to create congruency between inner and outer life.

[0:15:00 – 0:18:00] Consciousness & Belonging
Each person is described as a unique expression of pure consciousness. From this view, nothing within is foreign, and fear loses power to enforce a sense of isolation.

[0:18:00 – 0:20:00] Daily Practice Invitation
Listeners are invited to notice one moment of fear and gently bring it closer. Simple witnessing with non-judgment is offered as a daily integrative practice.

Got a question about your self?
Send it to me at rachel@selftalkpodcast.com and it may be featured on a future episode.

Support the show

Continue working with Rachel at foundationofself.com

• Subscribe here, at youtube.com/@selftalkpodcast, or wherever you get podcasts. •

Music:
"Ave Marimba"
Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0

Send Rachel a text message.

You have built your Foundation of Self; now it's time to start living it.

In this episode of Self Talk, we talk about Genuine Curiosity—the foundational tool at the heart of the Foundation of Self framework. We'll revisit the three core pillars of the work—non-judgment, awareness, and gentleness—and explain why genuine curiosity is the guide you'll return to time and again as you continue to develop your Self.

Shift from self-judgment to self-understanding, using curiosity to explore thoughts, emotions, patterns, and relationships with compassion and clarity.

We'll also explore how genuine curiosity transforms our interactions with others, reduces ego-driven narratives, and helps us remember our deeper connection to one another and to Source itself.

Be more curious than defensive.
—Brené Brown

EPISODE TIMELINE

• Opening Quote & Welcome (0:00–0:02)
  Brené Brown’s reminder to “be more curious than defensive” sets the tone as Rachel introduces this season’s focus: living the foundation of self.
• Foundation of Self & Genuine Curiosity (0:02–0:04)
  A brief recap of last season’s foundation work and an introduction to genuine curiosity as the base layer for relating to self, others, and reality without judgment.
• The Three Pillars Recap (0:04–0:07)
  Non-judgment, awareness, and gentleness are revisited as the core pillars that allow genuine curiosity to function without collapsing into criticism or control.
• What Genuine Curiosity Sounds Like (0:07–0:12)
  Rachel models how genuine curiosity sounds in inner dialogue and explains how it differs from judgment, emphasizing suspension of shaming “othering.”
• Curiosity in Inner Work – Examples (0:12–0:18)
  Through real-life examples (repeating relationship patterns, “I hate everybody,” and not progressing fast enough), she shows how to investigate the origins of thoughts and behaviors as an objective observer.
• Curiosity in Relationships (0:18–0:24)
  Genuine curiosity is applied to interactions with others, helping us not take things personally, widen our lens, and create space for compassion and connection.
• Deeper Truth & Sacred Curiosity (0:24–0:28)
  Rachel frames us as ambassadors of source—unique expressions of consciousness—and describes curiosity as a sacred way that awareness comes to know itself.
• Daily Practice Invitation (0:28–0:32)
  Listeners are invited to notice at least one moment each day when they choose curiosity over judgment and to meet their discoveries with gentleness.
• Closing & Offerings (0:32–0:36)
  Rachel share

Write Your Self Open is a revolution in self-development that blends guided meditation, journaling, and supportive group discussion led by holistic psychotherapist Rachel Astarte.

It's all the benefits of personal transformation + community-building without the constraints of talk therapy.
Join anytime. No previous meditation or writing experience necessary.

http://writeyourselfopen.com

Got a question about your self?
Send it to me at rachel@selftalkpodcast.com and it may be featured on a future episode.

Support the show

Continue working with Rachel at foundationofself.com

• Subscribe here, at youtube.com/@selftalkpodcast, or wherever you get podcasts. •

Music:
"Ave Marimba"
Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0