The Real Intelligence Podcast with Jenny Swim

What if your emotions weren’t something to fix or fight against but were instead packages of informations guiding you towards growth and balance? 

In this episode, we explore how to re-think your relationship with difficult emotions by leaning in and listening to the messages they hold. You’ll learn why emotions are a rich resource for decision-making, self-awareness, and life-navigation. We will walk through a live practice of emotional processing, and you will leave with simple emotional support tools you can implement today.  

Whether you’re facing stress, uncertainty, or helping someone through their own challenges, this conversation will empower you with insight to turn struggle into strength.

Additional Resources:

https://feelingswheel.com/

https://youtu.be/ZcDLzppD4Jc?si=wWt9L4NxSXKLCL13

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

What if your heart holds the key to your most fulfilling life? In this episode, we explore why your desires matter and how to start listening to them with clarity and curiosity. You'll discover simple ways to tune into your heart’s wisdom, uncover what truly lights you up, and understand why intrinsic desires are the foundation of purposeful living. 

We’ll also dive into the idea of the heart as the “holy grail”—a powerful guide leading you toward deeper joy, purpose, and fulfillment. If you’re ready to reconnect with what truly moves you, this episode is for you!

Additional Resources:

https://www.pbs.org/wgbh/americanexperience/features/partners-heart-history/

Studies show that following desires that align with one’s values and sense of self leads to greater life satisfaction (Sheldon & Elliot, 1999).

Desires that contribute to purpose and meaning—rather than fleeting pleasure—tend to enhance long-term happiness (Baumeister & Vohs, 2002).

Studies show that intrinsic desires (aligned with personal growth, relationships, and meaning) lead to greater well-being than extrinsic desires (focused on wealth, fame, or status) (Deci & Ryan, 1985).

*Study overviews provided by Chat GPT.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

Nature reminds us that every season has a purpose—spring for new growth, summer for action, fall for reflection, and winter for rest. Yet, many of us fight against our natural rhythms, avoiding the stillness that invites us to recharge and reflect. Why do we resist the quiet moments, and what do they offer us when we finally embrace them? 

In this episode, we’ll explore the gift of stillness, examine the fears that keep us from it, and surface the benefits of leaning into life’s quieter seasons. Join us to explore how relaxing into silence might boost your creativity, refresh your perspective, and help you come home to yourself.

Additional Resources:

Pico Iyer, The Art of Stillness: Adventures in Going Nowhere
https://www.mindful.org/difference-between-being-and-doing/
Jennie Blumenthal, Corporate Rehab: Ditch the Hustle Culture and Thrive Again

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

As the New Year begins, many of us instinctively focus on resolutions like weight loss or physical transformations. We often find ourselves frustrated or underwhelmed by the results of our efforts. What if this year, instead of battling with your body, you partnered with it to accomplish your goals--whatever they are? In this episode, we explore the profound practice of befriending your body through somatic awareness.

We’ll define somatic intelligence and explore why it matters. We will cover HOW to tune in to your body’s signals and needs to decrease burnout, increase energy, boost neuroplasticity, improve decision-making, and support overall wellbeing. 

We’ll share practical (and simple) tips to help you listen to your somatic intelligence, explore a nurturing relationship with your body, and increase the likelihood that you can accomplish your goals.

Start the year with a fresh approach: one that’s rooted in presence, partnership, and self-compassion. Your body is talking—are you ready to listen?

Your Body is Your Brain, Amanda Blake
McCraty, R., et al. (2001), The Coherent Heart: Heart-Brain Interactions, Psychophysiological Coherence, and the Emergence of System-Wide Order.
Armour, J.A. (1991), Neurocardiology: Anatomical and Functional Principles.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

As we step into a new year, it’s natural to focus on what we want to bring into our lives—new goals, opportunities, and experiences. But what if the secret to welcoming more of what you want is first letting go of what no longer serves you?

I am a huge fan of decluttering our physical spaces to create order and flow. But what about the mental, emotional or spiritual clutter that takes up space in our hearts and minds? In this episode, we’ll explore a fresh perspective on the new year: one rooted in release and renewal. 

Join me as we explore practical and transformative ways to clear out what’s holding you back—so you can create room for the opportunities, growth, and fresh possibilities waiting to flow into your life this year.

Resources:
Free Letting Go Meditation: https://www.juntocoaching.com/resources
Feelings Wheel: https://feelingswheel.com/

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

If you are looking for the perfect gift to give yourself this holiday season, look no further! In this episode, we dive into practical strategies for creating more space for self-love, compassion, and grace. Together, we’ll explore:

• How dialectical thinking can expand our ability to see ourselves as whole and increase our ability to live in self-compassion.
• How we can examine our thoughts to grow our ability to treat ourselves with the same kindness and care we offer others, rather than letting self-criticism take center stage. 

This episode offers simple, straight-forward skills for building dialectical thinking and filtering thoughts in order to quiet your inner critic, foster kindness toward yourself, and honor your progress, no matter where you are on your journey. It’s time to meet yourself with compassion and unlock the freedom of coming home to an imperfect, but deeply loved YOU.

Additional Resources:
Patti Callahan, Becoming Mrs. Lewis: The Improbable Love Story of Joy Davidman and C.S. Lewis
Steven C. Hayes, A Liberated Mind: How to Pivot Towards What Matters
Dialectical Behavior Therapy
Acceptance Commitment Therapy

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

Do you want to stop chasing the "carrot of success" and start experiencing more peace, confidence, and fulfillment RIGHT NOW? In this episode, breakthrough coach and business leader Robin Jones joins us to explore the foundations of SUSTAINABLE Success. Robin shares why putting yourself first and re-connecting with your needs isn’t selfish but essential for taking risks, anchoring to your values, and achieving "success" in THIS moment.

We dive into:

• How safety increases your capacity 
• Specific habits to cultivate success from the inside out
• A fresh perspective on time and to-do lists that transforms overwhelm into ease

Robin shares her experience with staying rooted in what matters most and offers wisdom for creating success that aligns with your deepest values. This conversation is packed with actionable takeaways and paradigm shifts to support your journey to create success on your terms!

Resources: Four Thousand Weeks by Oliver Burkeman

To learn more about Robin or connect with her offerings, visit her on Instagram @therobinjones or at her website: https://bewellrobin.wavoto.com.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

In our very first guest episode, I’m thrilled to welcome mindfulness coach and teacher Christine Francoeur for a "front porch chat" about bringing mindfulness into everyday life. If you're looking for ways to calm your nervous system, respond with intention rather than react, or reinstate your own expert self, this episode has something for you.

Christine offers a mindfulness practice, teaching us what our breath can reveal about our state of mind, and opens up about her own journey through the worries of a cancer diagnosis. She offers gentle, practical ways to start weaving mindfulness into a daily routine.

Blending her experience in marketing for big-name brands and mindfulness wisdom, Christine also touches on how media influences us and gives thoughtful tips to help us become less influenced and more connected to ourselves.

To learn more about Christine or connect with her offerings, visit https://mindfulnessforlife.ca/

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

If you are feeling confused about your next step, stuck on how to solve a problem, or burdened by a concern, check out this episode. Today, we explore one of the most tried and true solutions to clarify, process, and move forward: how to listen to yourself.

In this episode, we begin our exploration in how to read the signals and messages you are so graciously giving yourself (all of the time!). Each of us is incredibly gifted with messages just waiting to be "read." However, we are often "illiterate" in the language of ourselves and struggle to read what is right there for us.

Additional Resources:
1. https://nihrecord.nih.gov/2019/06/28/eurich-explores-why-self-awareness-matters

2. Meditation and Neuroplasticity
Study: Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.
Summary: This study explores how meditation, which incorporates elements of self-listening, can lead to neuroplastic changes in the brain. It demonstrates that regular meditation practice increases activity in areas related to self-awareness, emotional regulation, and cognitive control.
These studies collectively suggest that engaging in self-listening practices—whether through mindfulness, self-reflection, or journaling—can have significant psychological and physiological benefits. It can enhance self-awareness, emotional regulation, decision-making, resilience, and overall well-being.

3. Self-Awareness and Decision-Making
Study: Silvia, P. J., & O'Brien, M. E. (2004). Self-awareness and constructive functioning: Revisiting "the human dilemma". Journal of Social and Clinical Psychology, 23(4), 475-489.
Summary: This study indicates that self-awareness (a core aspect of self-listening) is linked to better decision-making and problem-solving skills. Individuals who are more aware of their thoughts and feelings tend to make more adaptive and constructive choices, promoting overall well-being.

4. Closeness-Communication bias:In a study published in 2011 by Keysar, Savitsky, and their colleagues, they demonstrated that individuals often communicate less effectively with close friends or partners than they assume, due to this bias. They found that people typically believe they understand their close ones well enough to predict their thoughts and feelings accurately, leading them to take shortcuts in communication. This assumption, however, often results in misunderstandings, highlighting that familiarity doesn't necessarily translate to effective communication.

5. Mindfulness Meditation and Self-Listening
Study: Davidson, R. J., & Kabat-Zinn, J. et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
Summary: This study found that mindfulness meditation, which encourages a form of self-listening by focusing on thoughts and sensations, led to changes in brain activity associated with positive affect. It also showed improvements in immune function, demonstrating the physiological benefits of becoming more attuned to oneself.

6. Study: Paulhus, D. L., Harms, P. D., Bruce, M. N., & Lysy, D. C. (2003). The overclaiming technique: Measuring self-enhancement independent of ability. Journal of Personality and Social Psychology, 84(4), 890-904.
Summary: This study examines how people evaluate their own intelligence and skills. It found that individuals often overestimate their abilities, a phenomenon tied to self-enhancement bias. 

*Chat GPT was used to provide studies and summaries under "additional research."

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

Trust is at the heart of every healthy relationship--including our relationship with ourselves. Self-trust affects our confidence, decision-making, problem-solving, resilience and more. But what if we are struggling to find it; where can we start? 

This episode offers questions you can ask yourself to assess your current level of self-trust as well as explores three practices for building your self-trust muscle. 

Additional Resources:
https://nihrecord.nih.gov/2019/06/28/eurich-explores-why-self-awareness-matters

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind