This short, guided exercise supports you in building a clearer connection with your body - one part at a time.

This Body Boundary Exercise is about establishing a sense of ownership, presence, and wholeness. Through gentle touch and awareness, you'll explore how to connect with individual parts of yourself, while staying rooted in the bigger picture of you.

Adapted from the work of Dr. Peter A. Levine (Healing Trauma), this exercise invites subtle but powerful shifts that can help:

- Increase awareness of your boundaries

- Develop the ability to pace your internal experience

- Grow your window of capacity - without overwhelm

- Support regulation and containment for whatever arises

- Create a stronger container for aliveness

This isn't a fix. It's a practice. One that might help you feel a little more here, and a little more whole.

Learn more about Peter Levine and Somatic Experiencing at:

https://www.somaticexperiencing.com/about-peter

Connect with So What Who Cares

Email: ⁠⁠⁠⁠⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠⁠⁠⁠⁠

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Find Lora McCarville at: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠⁠⁠⁠⁠

#SoWhatWhoCares #SoWhatWhoCaresPodcast #LoraMcCarville #JeffKalasky #SomaticExperiencing #PeterLevine #NervousSystemHealing #TappingPractice #TraumaInformedHealing #EmbodimentWork #AnxietyRelief #RegulationTools #BodyAwareness #SoWhatWhoCaresPodcast #MindBodyHealing #GroundingPractice #EmotionalResilience #SomaticSupport #MentalHealthTools #SafeInMyBody #Polyvagal #HealingFromWithin #NervousSystemCare #PresenceOverPerfection

Emotions can shape how we see ourselves, others, and the world around us. In this episode, Lora and Jeff explore what emotions really are, how they differ from feelings and states, and why some emotions stay with us long after the moment has passed. We unpack why we get stuck in certain emotional patterns, how culture and upbringing shape our emotional expression, and how we can begin to shift our emotional states with awareness, care, and compassion. We explore:- The difference between emotions, feelings, and nervous system states- How emotions can become “stuck” and turn into longer-term patterns- Why emotional granularity (naming what we feel) matters- How we’re taught to suppress or favor certain emotions- What emotional regulation really means (it’s not just being calm)- Tools to shift or interrupt emotional states—without bypassing real painOur adventurer arrives on a strange island where his words echo back as distorted emotions. Confused and unsettled, he meets a curious crane who explains that the island reflects not what he says, but what he feels. As the Traveler begins to listen inward, the echoes shift, becoming clearer. By the time he leaves, he carries with him a deeper trust in his emotions—and in his ability to face them.

Connect with So What Who Cares

Email: ⁠⁠⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠⁠

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Find Lora McCarville at: ⁠⁠⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠⁠⁠Chapters00:00 Storytime: The Island of Echoes02:34 What Are Emotions?06:58 Feelings vs. Emotions vs. States10:45 Naming What We Feel (Emotional Granularity)15:11 How Emotions Get Stuck20:22 Cultural and Familial Messages About Emotion26:37 Learning to Tolerate Joy and Peace33:20 Shifting Emotional States with Intention#SoWhatWhoCares #SoWhatWhoCaresPodcast #LoraMcCarville #JeffKalasky #Emotions #EmotionalIntelligence #SelfAwareness #MentalHealth #EmotionalRegulation #HealingJourney #MindfulnessMatters #EmotionalGranularity #Compassion #FeelToHeal #TheIslandOfEchoes

Thoughts are powerful - but they're not always the truth.

In this episode, Lora and Jeff wade into the murky waters of our thinking minds, exploring how thoughts shape our emotions, actions, and sense of self. We unpack the difference between active and passive thoughts, where our thoughts come from, and why missing information can cause us to fill in gaps with fear or negativity. Together, we explore tools for holding thoughts more lightly, building awareness, and finding more clarity and compassion in the noise.

We explore:

• The difference between active and passive thoughts

• How environment and experience shape the way we think

• Why missing data points often create false assumptions

• The impact of negativity bias on our daily lives

• Practical strategies for managing thought patterns

• How meditation, mindfulness, and even humming can help soothe the mind

Our adventurer rows into a heavy fog, the path ahead completely hidden. In the thick silence, every small splash, every creak of the boat feels bigger, scarier, more urgent. It would be easy to panic—to imagine monsters in the mist. But instead, he hums softly to himself, steadies his breathing, and remembers: not every sound is a threat, and not every thought needs chasing.

Connect with So What Who Cares

Email: ⁠⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠So What Who Cares Podcast⁠⁠⁠⁠⁠

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Find Lora McCarville at: ⁠⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠⁠

Chapters
00:00 Navigating the Fog of Thoughts
02:57 Understanding the Nature of Thoughts
05:59 The Source of Our Thoughts
09:04 The Impact of Missing Data Points
11:49 The Influence of Negativity Bias
15:10 Balancing Positive and Negative Thinking
17:51 The Role of Meditation and Mindfulness
20:56 Tools for Managing Thoughts

#SoWhatWhoCares #SoWhatWhoCaresPodcast #LoraMcCarville #JeffKalasky #MindfulnessMatters #EmotionalIntelligence #MentalClarity #SelfCompassion #ThoughtAwareness #CognitivePatterns #ManagingAnxiety #InnerStrength #HealingJourney #NavigatingTheMind #PersonalGrowth #FogOfThoughts

In this meditation, Lora invites listeners to cultivate compassion by recognizing our shared human experiences. By setting aside notions of difference, shame, and fear, this practice encourages a felt sense of common humanity - that all individuals wish for happiness and freedom from suffering.

What you'll experience:

- Mindful Awareness: Techniques to center your attention and become present.

- Visualization: Guided imagery to foster empathy toward others

- Compassionate Reflection: Phrases and thoughts to deepen understanding of shared human desires and struggles

Ideal for:

- Individuals seeking to enhance empathy and understanding in their relationships

- Those looking to expand their circle of compassion

- Anyone interested in mindfulness practices that promote emotional well-being

Connect with So What Who Cares

Email: ⁠⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

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Find Lora McCarville at: ⁠⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠⁠

#meditation #guidedmeditation #mindfulmoments #meditationpractice #compassion #selfcompassion #lovingkindness #empathy #innerpeace #mentalwellness #emotionalhealth #healingjourney #selfcare #justlikeme #sowhatwhocares #sowhatwhocarespodcast #loramccarville

Compassion, both outward and inward, is a skill. One that can transform how we relate to ourselves, others, and the hardest moments of being human.

In this episode, Lora and Jeff explore the practice of compassion - what it is, what is isn't, and how it helps stay present with hard things without spiraling into shame. From noticing the stories we tell ourselves, to staying curious in conflict, to recognizing when we need to offer compassion inward before reaching outward.

We explore:

• What compassion really means (and how it’s different from being “nice”)

• Why compassion is a powerful tool for regulation

• How self-compassion helps us stay in relationship with others

• Noticing the gap between what we feel and what we intend

• The role of curiosity in staying open during conflict

• What gets in the way of giving ourselves grace—and how to move through it

  
  

Our adventurer is jolted from calm to chaos - losing grip on a very important tool on his journey. He begins to slip into a spiral of shame and guilt, until he remembers the words of his teacher - reminding him to be compassionate to himself.

Connect with So What Who Cares

Email: ⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠So What Who Cares Podcast⁠⁠⁠⁠

TikTok: ⁠⁠@sowhatwhocarespodcast⁠⁠

Find Lora McCarville at: ⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠

Chapters

00:00 The Journey Begins: A Traveler's Reflection

04:05 Understanding Compassion: A Deep Dive

10:32 The Importance of Self-Compassion

15:52 Compassion vs. Niceness: Defining Boundaries

22:54 Compassion in Community: Collective Care

28:43 Navigating Political Divisions with Compassion

35:42 Practicing Compassion: Steps to Take

#SoWhatWhoCares #SoWhatWhoCaresPodcast #LoraMcCarville #JeffKalasky #SelfCompassion #CompassionPractice #EmotionalRegulation #MindfulnessMatters #CuriosityOverJudgment #HealingJourney #MentalHealthSupport #RelationalHealth #KindnessStartsWithin #EmotionalIntelligence #StayingPresent #PersonalGrowth #GraceNotPerfection

In today's episode, we dive into the transformative practice of Loving-Kindness, also known as Metta meditation. This meditation is designed to open your heart and cultivate compassion for yourself and others.

In this episode:

- A guided practice of loving kindness meditation. Whether you're new to meditation or looking to deepen your practice, this episode offers an approachable meditation to help you spread kindness and compassion.

Connect with So What Who Cares

Email: ⁠⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠So What Who Cares Podcast⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠

Find Lora McCarville at: ⁠⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠⁠

#sowhatwhocares #sowhatwhocarespodcast #loramccarville #meditation #meditationpodcast #mindfulnesspractice #lovingkindness #mettameditation #mindfulliving #compassion #wellnesspodcast #innerpeacejourney #mentalhealthmatters #practicalmindfulness

Part 2 of 2:

Anger is an emotion, not a behavior - and understanding that can change everything.

In the second part of this two-part episode, Lora and Jeff dig a little deeper into the world of emotional responses, exploring how anger can be a useful guide when handled with awareness. We look into the importance of setting boundaries, befriending difficult emotions, and developing self-compassion to help navigate life.

We explore:

- Recognizing the urge to fight in stressful situations

- Why setting boundaries is a form of self-advocacy

- How anger can be beneficial when managed properly

- The importance of befriending difficult emotions instead of avoiding them

- Practical strategies for engaging with sensations and thoughts

- How self-compassion make space for emotional growth

Connect with So What Who Cares

Email: ⁠⁠⁠⁠mail.sowhatwhocares@gmail.com⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@sowhatwhocarespodcast⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠So What Who Cares Podcast⁠⁠⁠⁠

TikTok: ⁠⁠@sowhatwhocarespodcast⁠⁠

Find Lora McCarville at: ⁠⁠⁠⁠https://www.loramccarville.com/⁠⁠⁠

Chapters

00:00 Introduction and Context

00:29 Confronting Emotional Responses

05:12 Setting Boundaries and Managing Anger

13:15 Befriending Difficult Emotions

20:48 Engaging with Sensations and Thoughts

#SoWhatWhoCares #SoWhatWhoCaresPodcast #LoraMcCarville #JeffKalasky #EmotionalResponses #AngerManagement #SettingBoundaries #SelfCompassion #MindfulnessMatters #EmotionalIntelligence #CopingStrategies #InnerStrength #PersonalGrowth #SelfAwareness #HealingJourney #BefriendingEmotions #MentalHealthSupport