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In this episode, we explore interoception—the inner sense that lets us feel and understand what’s happening inside the body. This often-overlooked skill forms the foundation of emotional intelligence, intuition, self-trust, and conscious decision-making.

You’ll learn why the underdeveloped ego resists inner sensation, how interoception connects us to our Highest Self, and simple daily practices to help you strengthen this essential inner-listening skill.

We'll also practice a short guided exercise to help you return to your body gently and begin building a deeper, more compassionate relationship with your inner world.

This is a grounding episode for anyone seeking clarity, alignment, or a more embodied path forward.

✨ Bonus for Listeners

Paid subscribers to Rachel’s Substack, Foundation of Self, will receive exclusive access to her four-session video course: Interoception: Your Body's Gift for Personal Transformation.

As a thank-you for tuning in today, Rachel is offering a free 3-month paid subscription so you can experience the work deeply and at your own pace.

Claim it here: http://rachelastarte.substack.com/selftalk

Timeline

00:00 – Introduction & Framing

• Beginning thoughts on tuning into the body, the concept of interoception, and episode intentions.

01:16 – What is Interoception?

• Defining interoception and its distinction from exteroception and proprioception.
• Its role in sensing inner truth and emotional awareness.

02:18 – Why Interoception Matters

• Interoception as the root of self-awareness.
• Physical signals as first messengers for emotion and intuition.

04:10 – Obstacles to Interoception

• Stories about ignoring or distrusting the body.
• Client experience of "living from the neck up."
• The underdeveloped ego’s resistance to inner sensation.

06:13 – Working with the Ego

• Understanding why the ego fears inner growth.
• Reframing the ego as something to develop rather than suppress.

08:00 – Building Interoceptive Skills

• Everyday practices: daily check-ins, mindful movement, dialoguing with sensations, and inviting the highest self’s guidance.

10:11 – Benefits of Interoception

• Grounding, greater confidence, better decisions, and feeling safe within oneself.

11:05 – Guided Practice

• Brief interoceptive pause: bringing attention to sensation, breathing, movement, and asking for inner guidance.

13:16 – Integration & Closing Thoughts

• Interoception as a bridge between body, mind, and spirit.
• Coming home to one’s true nature.

14:14 – Community Invitation

• Information and invitation to join the "Write Yourself Open" course for continued group and individual work.

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

• 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.

In this episode of Self Talk, we discuss the true purpose of healthy boundaries—and why they’re actually acts of compassion, not separation.

Beginning with the core mantra, “My boundaries benefit both of us,” we'll reframe boundaries as soulful practices that protect our inner peace while deepening authentic connection.

We'll also unpack the difference between walls and boundaries, the role of the underdeveloped ego in boundary resistance, and how consulting our Highest Self can transform difficult exchanges into moments of clarity, honesty, and mutual respect.

You'll walk away with a clearer understanding of what boundaries are, how to recognize when one is needed, and simple, compassionate steps for setting limits rooted in love—for self and others.

✨ Bonus for Listeners

Paid subscribers to Rachel’s Substack, Foundation of Self, will receive exclusive access to her full one-hour Boundaries, Not Walls training video. And as a thank-you for tuning in today, Rachel is offering a free 3-month paid subscription so you can experience the work deeply and at your own pace.

Claim it here: http://rachelastarte.substack.com/selftalk

A heart-centered, grounding conversation for anyone ready to build healthier relationships through clarity, compassion, and courage.

Timeline:

• [0:00:00] Introduction
  • Quote on boundaries and the value of self.
• [0:00:24] Applying Inner Work Externally
  • Setting the tone: using non-judgment, awareness, and gentleness in interactions with others.
• [0:01:08] Boundaries Mantra Shared
  • “My boundaries benefit both of us.”
• [0:01:18] Traditional Understanding vs. True Purpose
  • Boundaries as bridges (not walls).
• [0:02:02] Definition of Boundaries
• Boundaries as acts of self-respect and relational respect.

• [0:02:52] Consequences of Lack of Boundaries
  • People-pleasing, burnout, building unhealthy walls vs. healthy boundaries.
• [0:03:25] When to Set Boundaries
  • Signals that a boundary is needed (feeling drained, resentful, anxious, guilty).
• [0:04:16] Inner Resistance and the “Small s Self”
  • Addressing fear voices, moving to listen to the Highest Self for healthier boundaries.
• [0:05:38] How to Build Healthy Boundaries — 3 Steps
• [0:07:19] When Others Don’t Honor Your Boundaries
  • Step-by-step response
• [0:10:16] Personal and Relational Benefits
  • Increased freedom, confidence, authenticity; deeper relationships.
• [0:10:58] Addressing People-Pleasers
  • Importance of boundaries for even the most compassionate individuals.
• [0:11:41] Example: Jesus and the Money Changers
  • Biblical illustration emphasizing strong and compassionate boundaries.
• [0:13:01] Closing Invitation
  • Encouragement to practice loving boundaries.

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

• 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.

In this episode, we explore the underdeveloped ego—the "small s self" that keeps us playing small, doubting our worth, and resisting change. You’ll learn what the underdeveloped ego is, how it shows up as negative self-talk and impostor syndrome, and why it fears your awakening.

We'll talk about how the ego’s resistance isn’t the enemy—it’s a sign that growth is happening. Through understanding, compassion, and conscious evolution, the underdeveloped ego can mature into a developed one: a balanced, integrated self that serves your Highest purpose rather than fighting against it.

Transformation isn’t about killing the ego—it’s about teaching it to grow with you.

Join us for Write Yourself Open every second and fourth Tuesday at 1pm Eastern to use meditation, writing, and community discussion to reconnect with your highest self. Learn more and register at writeyourselfopen.com or find it on foundationofself.com or rachelestartetherapy.com.

• • •

Timeline:
0:00:00 – Introduction

• Rachel Astarte opens the episode, introduces the season’s theme of building a foundation of self, and presents the topic: the underdeveloped ego.

0:01:00 – What is the Underdeveloped Ego?

• Explanation of the ego’s role, referencing Carol S. Pearson.
• Introduction of the “small s self” or primitive ego and its need for validation and safety.

0:03:00 – How the Underdeveloped Ego Manifests

• Discussion of negative self-talk, imposter syndrome, anxiety, and depression as signs of the underdeveloped ego.
• Examples of how the ego tries to protect us but keeps us small.

0:06:23 – The Ego’s Deepest Fear

• The primitive ego’s fear of “obliteration” or ego death.
• How this fear leads to resistance against personal growth and awakening.

0:08:00 – Differentiating the Small Self and Highest Self

• How to recognize the voice of the underdeveloped ego versus the higher self.
• Physical and emotional cues for each.

0:09:39 – Transforming the Ego

• The goal is not to destroy the ego but to help it evolve into a balanced, developed ego.
• The developed ego as a bridge between human identity and pure consciousness.

0:10:30 – Practical Steps for Ego Development

• Awareness: noticing when the small self is speaking.
• Dialog: compassionate conversation with the ego.
• Compassionate reframing: seeing fear as a sign of growth.
• Integration: bringing moments of higher self-awareness into daily

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

• 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