Hannah Montana was correct when she said “nobody’s perfect,” so please, please, start to forgive yourself more often and watch the first part of this two part series so you don’t miss anything. As always, please feel free to run this by a therapist - especially the exercise, expert advice and insight is always necessary and appreciated. Hope you leave this episode feeling extra refreshed, maybe even a bit lighter, you deserve it. Go to https://Headspace.com/SCHAUER to unlock all of Headspace FREE for 60 days. Resources: The Neural Signatures of Shame, Embarrassment, and Guilt: A Voxel-Based Meta-Analysis on Functional Neuroimaging  https://pmc.ncbi.nlm.nih.gov/articles/PMC10136704/#:~:text=This%20difference%20in%20the%20focus,oriented%20distress%20associated%20with%20shame%20%5B  Insular Cortex https://www.ncbi.nlm.nih.gov/books/NBK570606/#:~:text=The%20anterior%20insula%20is%20composed,the%20singular%20post%2Dcentral%20sulcus An individual with a smaller insular cortex is likely to be more forgiving https://www.ncbi.nlm.nih.gov/books/NBK570606/#:~:text=The%20anterior%20insula%20is%20composed,the%20singular%20post%2Dcentral%20sulcus  Respiratory Neurobiology https://www.sciencedirect.com/topics/medicine-and-dentistry/insula#:~:text=The%20most%20anterior%20part%20of,search%20for%20food%20or%20drugs  Discerning Which Voice is Yours - Quieting Inner Critics https://www.psychologytoday.com/us/blog/communications-that-matter/202309/how-long-do-emotions-last  Voice Confrontation  https://en.wikipedia.org/wiki/Voice_confrontation  Localization and the human auditory system https://developers.meta.com/horizon/design/audio-intro-localization/ Grounding Techniques  https://www.therapistaid.com/therapy-article/grounding-techniques-article Embedding Research on Emotion Duration in a Network Model https://pmc.ncbi.nlm.nih.gov/articles/PMC10513999/  If there are any resources missing, please let me know ASAP and I will update this list. Learn more about your ad choices. Visit podcastchoices.com/adchoices