Send Rachel a text message.

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

Send Rachel a text message.

The highest self isn't an idealized version of ourselves to strive for, but rather our preconditioned consciousness that has always been present within us.

• Our highest self is like a blank sheet of paper upon which our life experiences are written
• Reconnecting with our highest self shifts inner work from fixing ourselves to remembering who we truly are
• When connected to our highest self, we respond rather than react in relationships
• Four practices to reconnect: stillness, writing as dialogue, self-compassion, and presence in daily life
• Notice moments when you feel merged with your highest self—during calm moments, while in nature, or engaged in activities you love
• Inner work isn't about becoming someone else but remembering who you already are

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 Rachel introduces the concept that there is no "higher self" to search for; you are already your highest self, and the task is to let go of false ideas about yourself, a reference to Sri Nisargadatta Maharaj, a spiritual teacher.

0:00:28 Host Rachel Astarte welcomes listeners and explains the ongoing "Building Your Foundation of Self" series, focusing today on the "highest self."

[0:01:00–0:05:27] Rachel defines the "highest self" as the pure, original consciousness within everyone—not an ideal to strive for, but the essence that is always present. She explains why reconnecting with the highest self is important for authentic inner work and avoiding burnout from constant self-improvement.

0:05:27 Transition to practical advice.

[0:05:28–0:08:01] Rachel shares four practical ways to reconnect with the highest self: stillness/meditation, writing as dialogue, self-compassion, and presence in daily life. She provides tips for each method.

[0:08:01–0:08:05] Encouragement to listen quietly for the answer from your highest self.

[0:08:05–0:11:50] Rachel gives examples of how listeners may have already experienced their highest self and invites them to notice and journal these moments. She emphasizes that inner work is about remembering who you are, not becoming someone else, and previews the topic of the next episode, the underdeveloped ego.

0:11:50 Rachel invites listeners to join the "Write Yourself Open" program for further exploration and support, providing details on how to join and

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.

Be mindful of your self-talk, it’s a conversation with the Universe.
—David James Lees

This podcast episode focuses on negative self-talk, exploring how destructive internal dialogues are learned, not inherent.

Rachel provides a four-step process to transform negative self-talk:

1. Awareness without judgment: Notice the critical inner voice without self-criticism

2. Identify the source: Recognize that negative thoughts often come from external influences, not your true self

3. Call in the Highest Self: Connect with your inner wisdom and eternal consciousness

4. Rewrite the script: Replace negative thoughts with compassionate, validating statements

The episode emphasizes that the inner critic is not bad, but scared, and should be met with curiosity and compassion.

Rachel uses the Cherokee tale of two wolves to illustrate how we choose which internal voice to "feed"—the one of fear or the one of love.

Key Message

You are not your negative thoughts. Your highest self is wise, loving, and connected to collective consciousness.

Link to Rachel's Substack, Foundation of Self

Link to 3-month free paid subscription.

"The Story of Two Wolves" courtesy of Lakota Circles of Hope

Music: "Journey Circle Song" written and performed by Rachel Astarte

• • •

Timeline:

0:00:00 - Introduction begins, quote about self-talk
0:00:21 - Rachel Astarte welcomes listeners to the episode
0:01:21 - Explanation of how negative self-talk is learned
0:02:34 - Step one: Awareness without judgment
0:03:31 - Transition to step two
0:03:37 - Step two: Identify the source of negative self-talk
0:04:51 - Step three: Calling in the foundation of self
0:05:16 - Detailed explanation of the highest self
0:07:09 - Step four: Rewriting the script
0:08:38 - Cherokee tale of two wolves begins
0:10:29 - Conclusion of the two wolves story
0:11:05 - Wrapping up the main discussion
0:11:14 - Mention of August break
0:12:28 - Final closing remarks
0:12:30 - End of podcast

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

Send Rachel a text message.

Who looks outside dreams; who looks inside awakes.
—Carl Jung

In this episode, we explore the concept of awakening—a profound shift in consciousness where you recognize your interconnectedness with all existence. We'll delve into the spiritual and psychological dimensions of awakening, drawing from traditions like Zen Buddhism, Taoism, and Hinduism.

Most importantly, we'll look at how awakening transforms personal perception, challenging the ego's self-centered worldview. We'll also address the inevitable changes in relationships that happen once we set foot on the awakened path, the importance of inner work, and the need for nonjudgment and gentleness during personal growth.

Key Highlights

• Awakening is a perceptional shift in consciousness
• The ego resists understanding of interconnectedness
• Relationships naturally change during personal transformation
• Inner work requires patience and self-compassion
• Individual growth contributes to collective consciousness
• Awareness is the primary tool for personal development
• One cannot force awakening in others
• Personal healing impacts the broader community
• Spiritual growth is a continuous, lifelong journey
• Understanding interconnectedness leads to a more expansive worldview

Timeline:
0:00:00 - Opening quote by Carl Jung about looking inside to awaken
0:00:21 - Introduction to the concept of awakening

• Defined as a perceptional shift in consciousness
• Understanding interconnectedness with all things

0:01:42 - Exploration of awakening across different spiritual traditions

• Zen Buddhism (Satori)
• Taoism (Primal unified awareness)
• Hinduism (Sat Chit Ananda)

0:02:24 - Two key things that happen during awakening:

• Realizing interconnectedness
• Ego's resistance to this new awareness

0:05:50 - Relationships change during awakening

• Existing relationships may end or transform

0:06:07 - Systems theory explanation
Disruption of homeostasis in relationships

• Others may resist or react to one's personal transformation

0:08:37 - Key insights on personal growth:

• Cannot force awakening in others
• Need to be present and loving
• Respect others' individual journeys

0:10:00 - Being on the awakened path means:

• Shifting worldview
• Continuous inner work
• Clearing personal misalignments

0:11:51 - Practical approach to awakening:

• Non-judgment
• Awareness
• Gentleness
• Patience with personal growth

0:15:20 - Concluding message:

• Individual contribution is essential to the whole
• Personal inner work impacts community health

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.

What you do for yourself, any gesture of kindness, any gesture of gentleness, any gesture of honesty and clear seeing toward yourself, will…transform how you experience the world. What you do for yourself, you’re doing for others, and what you do for others, you’re doing for yourself.
—Pema Chodron

This episode discusses the transformative concept of gentleness as a core principle of inner work.

Discover how being gentle with yourself can heal wounds, reduce self-judgment, and create profound personal growth. Learn about the origins of gentleness, how to practice self-compassion, and why being a "gentle warrior" is a sign of true strength.

Timeline:
0:00-1:22 - Introduction to gentleness as the third core principle of inner work
1:23-3:53 - Etymology and historical meanings of "gentleness"
4:04-5:31 - Exploring self-reflection and softening personal judgments
5:45-9:34 - Addressing fears about being gentle and transforming negative self-talk
9:55-11:29 - The importance of gentleness in personal growth and collective consciousness
11:40-13:36 - Gentleness as strength, not weakness, with examples from the Gentle Warrior Program
13:55-14:22 - Closing thoughts and invitation to be gentle with oneself

•• Correction: The Bible quote on gentleness is from Galatians 5:22-23 ••

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.

You are awareness. Awareness is another name for you. Since you are awareness there is no need to attain or cultivate it. All that you have to do is to give up being aware of other things; that is, of the not-Self. If one gives up being aware of them then pure awareness alone remains, and that is the Self.
—Ramana Maharshi

We continue our series on the Foundation of Self with the primary tool: Awareness. Awareness offers a pathway to understand both our conscious mind, behaviors, emotions, and our deeper universal connection to everything around us.

• Awareness is the conscious act of placing our attention on something with metaconsciousness

• Differentiating between the two selves: the small 's' ego self versus the capital 'S' true Self

• Body awareness (interoception) helps us feel sensations and emotions rather than just thinking about them

• All beings share the same universal consciousness, supported by concepts like quantum entanglement

• Awareness helps detect when we're out of alignment so we can course-correct without judgment

• The small 's' self speaks from fear while the capital 'S' Self offers compassionate perspective

• Integrating both selves creates "Zorba the Buddha" – being fully human while maintaining spiritual awareness

• We are generators of energy who create our world through how we choose to live in it

Here's the link to the free download of Ramana Maharshi's book, Who Am I?

Have a question? Comment? Email me at rachel@selftalkpodcast.com.

Don't forget to subscribe, share your thoughts, and leave a review to spread the word.

xo RA

________________

Episode Breakdown

0:00:00 - 0:00:42 - Introduction

• Quote from Ramana Maharshi about awareness
• Podcast host Rachel Astarte introduces the topic

0:00:42 - 0:02:15 - Defining Awareness

• Explanation of awareness as consciously placing attention
• Meta-consciousness exercise with focusing on an object

0:02:15 - 0:07:47 - Types of Awareness

• Awareness of self (mind and body)
• Body awareness/interoception exercise
• Guided 30-second body awareness meditation

0:07:47 - 0:11:30 - Awareness of Interconnectedness

• Advaita Vedanta philosophy
• Quantum entanglement discussion
• Concept of unity and energy communication

0:11:30 - 0:15:30 - Awareness in Practice

• Non-judgment approach
• Distinguishing between small s self and capital S self
• Examples of ego-based vs. true self thinking

0:15:30 - 0:17:35 - Concluding Thoughts

• Balancing Zorba and Buddha concepts
• Being an ambassador of source
• Encouragement for inner work and self-awareness

0:17:35 - End Podcast Outro

• Invitation for listener emails and questions
• Teaser for next episode on gentleness

(Courtesy of Otter.ai)

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