Discover real conversations on nervous system healing and mom therapy. Learn how self-compassion and mindfulness stop burnout and support emotional regulation.If you’ve ever felt overwhelmed, burned out, or quietly convinced that something is wrong with you, you’re not alone. Many of us were taught — directly or indirectly — that growth requires self-criticism. That kindness toward ourselves has to be earned. That rest comes after we do enough.

But from both lived experience and neuroscience, we know this isn’t how healing actually works.

In this episode of Notes to My Nervous System, I spoke with meditation teacher and author Kimberly Brown about mindfulness, loving-kindness, and what self-compassion really means when life feels heavy.

• Nervous System Overload (05:20): Why self-criticism fuels burnout and how to switch to a state of safety.

• Emotional Regulation Tools (14:10): How loving-kindness (metta) meditation builds resilience.

• Mom Therapy & Mindfulness (22:45): Practical meditation tips for busy parents and people who struggle to sit still.

Kimberly shared a message she would give her younger self — and one so many of us need to hear now: There’s nothing wrong with you.

For years, she described trying to fix herself, feeling frustrated and angry at who she was. Mindfulness didn’t magically erase struggle — but it helped her stop turning pain inward.

We explore:

• Why self-compassion isn’t selfish or complacent

• How loving-kindness (metta) meditation supports emotional regulation and resilience

• Why just a few minutes a day of mindfulness can make a meaningful difference

• Meditation tips for busy people, parents, and anyone who struggles to sit still

Kimberly also shares insights from her books — including Steady, Calm and Brave, Navigating Grief and Loss, and Happy Relationships — all centered on using mindfulness and loving-kindness to support ourselves and our relationships through difficult seasons.

This conversation isn’t about fixing yourself. It’s about remembering that kindness doesn’t need to be earned — and that a regulated nervous system grows best in an environment of safety, not shame.

You can find Kimberly and her work at meditationwiththeheart.com, where she offers classes, one-on-one support, and a free weekly newsletter with guided meditations. IG: @kimberlyjbrown FB: @meditationwithheart

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Disclaimer: Notes to My NervousSystem is an educational and psychoeducational resource created by ErinVandermore, LCMHC. While Erin is a licensed therapist, this podcast—includingepisodes described as "Mom Therapy" or "RealConversations"—is for informational purposes only. It does notconstitute psychotherapy, medical advice, or a therapist-client relationship.

Emergency Resources: If you areexperiencing a mental health emergency, please do not rely on this content.Call or text 988 (in the US and Canada) for the Suicide & CrisisLifeline, call 911, or head to your nearest emergency room.

The Mind Circuit App "EASE": Useof the Mind Circuit app is a self-help tool for emotional regulation andis not a substitute for clinical treatment.

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