This episode is brought to you by Sun Express Airlines.

Looking for an affordable escape for the whole family, Sun Express has you covered.

Early birth deals to Turkey start at just 5999, fly non-stop to sunny Antalya or scenic ismere.

Perfect for making family memories.

These low fares won't last long. So book now,

tan later at sunexpress.com and secure your seats today.

Welcome to Untangle, the podcast from five-star app Meditation Studio and Muse, the brain-sensing

headband that helps you build or deepen your meditation practice.

Its unique biofeedback helps you see what's happening in your brain as you meditate.

Check it out at choosemuse.com.

Today's guest is Kristen Knapp, an extremely well-regarded expert and pioneer in the field

of self-compassion.

She's an author and associate professor at the University of Texas at Austin.

Her most recent book is called Fierce Self-Compassion, How Women Can Harness Kindness to Speak Up, Claim Their Power,

and Thrive.

She discusses how self-compassion allows us to be tender with ourselves in difficult situations,

but she also shares that the desire to alleviate suffering isn't always gentle.

Sometimes it needs to be fierce.

And she akins fierceness to the mama bear energy that comes from a place of love,

service, and a desire to reduce harm to make things better.

We must, she says, act courageously to protect ourselves from harm and injustice

and to motivate necessary change in ourselves and society.

...