Part One of Part One

The Welcome


Hi, this is Charlotte. This is Day One. I’ve added another audio podcast because I realized there were some points that were important that didn’t make it in the first round. So you actually have two parts.

I want to talk about how to take care of ourselves as we share this week together, our need for connection, and vulnerabilities, challenges and resources. Let’s start with taking care of ourselves.

Let’s take a moment and just allow ourselves to settle.

(inspired by Bonnie Badenoch)

Feel our feet.

Feel the legs.

The belly.

The heart.

Feel the breath as it moves in and out.

And gently prepare to come back.

In a simple practice like this we’re training our brain at least in several ways. One way is in being mindful of what’s happening in the present moment. Tremendous benefits in becoming more mindful. Experiencing the sensations of the body.

As we become conscious we’re sensitizing or brain. We’ll start seeking this experience more and more in our life. It will start to rewire old patterns.

Here’s two pointers around participating:

There’s a link to a short video that describes Neuroplasticity. I encourage you to watch it as soon as you can because it will help you to understand what we’re doing.

We’re putting in a new pattern alongside old patterns. Don’t take this literally but we’re putting in new patterns alongside places for example, where maybe we had a need to be taken care of in a certain way. Our caregivers maybe had the best intentions for us they just didn’t see that our needs weren’t being met.

We’re taking in resources, we’re bringing in the good, to start to fill up, to eventually meet that need that hasn’t been met in the past.

As we take in the good we’re stirring the pot. We’re inviting new possibilities into places where maybe we feel stuck, or it didn’t feel like we were supported in a way we needed to be supported, or haven’t felt as satisfied in our life as we’d like, or we want to feel like we can calm and soothe ourselves.

The trick is that while we’re practicing bringing in the good things, we want our attention to be there. We want our attention gradually to notice the feeling of that. To bring up a memory of that.

What can happen is that the uncomfortable experiences can also arise. It’s not uncommon. If this happens for you, see if in the moment you can just bring yourself back to something in the moment: your breath, the feeling of tuning into your body, or something good that’s happening – looking at a bird or the beautiful sky. That might bring you back to the present.

If it doesn’t it’s fine. Just let go of the practice and come back to it at another time.

Another point is that we are in a small group for this week together. That’s intentional. It can be really helpful to share this learning. We are wired to be connected to each other. When we feel connected to each other it fulfills a deep need. Feel free to reach out on the FB and participate, attend the live sessions if you can, journal, and feel that you’re part of sharing this journey with others.

Now I’ll talk about vulnerabilities, challenges and resources. I learned this from Dr. Rick Hanson who attributes it to a model of psychology and personal development. Vulnerabilities refer to places where we’re all unique. For example, from a young age I was very sensitive as a child. That’s an example of a vulnerability.

On top of that vulnerability the challenges of attending a school where the curriculum was based on a fundamental, polarized view of right and wrong, that I was supposed to fit into. We all know that life doesn’t work that way!

It was a challenge for me because my imagination was so vivid. I started to imagine that I had to be very, very good.

One resource for that has been to take up practices that allow my mind to hold a much bigger perspective. There’s a lot of gray areas in life. Life isn’t black and white and I’m not just good or bad. Those are not even criteria for how I want to move forward in my life.

The resource of mindfulness, of stepping back and having a bigger perspective, tuning into my body in the moment, recognizing what I was experiencing in the moment – those resources helped give me more room for my own genuine expression to come through.

We all have vulnerabilities, either it was something we were shaped with in our family or some tendency that we came into the world with. On top of that, the many challenges of life, of illness, of loss, of having to find our way even when we don’t have all our needs met.

Then there’s the part that we can do something about – the resources. That’s actually the aim of this series. Bringing the good into ourselves is exactly an antidote for that. Having the strength or the resources, the capacity inside of ourselves to face what life is giving us.

About a third of the resources that we’ll have in our lives, mental resources, about a third of them are ones we’re born with. That means two thirds of the resources that we can have inside of ourselves are ones that we can grow. We can grow two thirds of the resources that we need.

This mini-series is designed to help you understand how we grow those resources and support you to take the next steps to make a more conscious part of your life.

Really grateful to be spending this time with you.

Reach out at anytime,



Introduce Bringing In the Good


Welcome to this first podcast, of Feeling Good from the Inside Out, A Great Way to Change Your Brain and Your Life. I’m Charlotte Nuessle and I’m happy you’re joining me.

In this podcast I’ll introduce the idea of Taking in the Good. I learned this from Dr. Rick Hanson.

This is so simple yet it was missing for me. As I have developed this skill, places where I had been deeply challenged in the past around issues like confidence for example, are healing and being repaired like never before. It’s showing up in many areas of my life. I’ll tell some personal stories about this later on.

Some prevailing winds are blowing in our times. There’s great concern at global, political, cultural, and environmental levels. They form like storms, perhaps bigger storms than we have known. Sometimes with catastrophic results.

At this very same time countless millions acts of kindness slip by unnoticed, soon after they happen. Everyday, mothers show great care to the children, friends sacrifice for each other, strangers donate to refugees, people they will never meet,  a loved one’s smile comforts someone in pain.

There is great strength in kindness but it’s easier to overlook. It’s more like a gentle rain falling on a dry field, or the sound of children playing outside together, or the tenderness we show those we care about.

Researcher Barbara Fredrickson says that the positive moments in our lives matter. Psychologist Rick Hanson takes it further. Having positive moments is good but it’s taking them in that creates real shifts in our brain’s learning curve.

As you go into your day start to notice the good things. We’ll continue learning about this in future podcasts. Stay tuned. Bye for now.