In this episode, they talk about:

• The distinction between confidence and entitlement. The idea of holding onto your worthiness without being entitled. 
• Approaching things with humility and empathy instead of judging or believing we’re higher than others.
• Letting go of the idea that we’re owed instant gratification
• Blaming outside factors rather than believing in ourselves and putting in the work to grow, heal, and get to our goals

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast. 

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, Factor, Lumen, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, Barb and Michelle discuss:

• Being flexible with your plans, ideas, and possibilities while focusing on what you truly value
• Waiting to be flawless to pursue your goals will only postpone progress
• Holding onto always being right, everything being perfect, or things working out exactly as planned is an impossibly heavy burden to carry

Quotes mentioned in this episode:

• “Be serious about the life you want to live, but don’t take yourself so seriously.” - Barb Schmidt

• "Notice how close perfection is to despair.” - Reverend Maurice Boyd 

• “Your brain is like a super-computer, and your self-talk is the program it will run. Speak and behave what you want into existence.” - Jim Kwik

Also, mentioned in this episode:

• What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen, by Kate Fagan

• Jim Kwik 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast. 

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, Factor, Lumen, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, Barb and Michelle discuss:

• Giving yourself grace through the challenges and difficult moments of life
• Letting go of the burden of carrying all the problems and issues going on
• Releasing the need to fix everything, and allowing yourself to make mistakes and be human
• Learning and rewiring our mentality to treat yourself like you would treat a loved one

Quotes mentioned in this episode:

• “When you’re faithful to your practice, your practice will be faithful to you.” - James Finely

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast. 

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, Factor, Lumen, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, Barb and Michelle discuss:

• Cultivating acceptance rather than seeking to escape reality 
• Getting out of the rabbit-hole of worrying and fearful thoughts and storytelling
• Viewing the mind as our greatest companion in life, helping us to become our own best friend

Quotes mentioned in this episode:

• “Our mind, with its incessant stream of thoughts, memories, opinions, hopes, and fears is our constant companion from which we cannot escape even in our dreams, so it makes sense to cultivate a worthy travel companion for our journey.” - Jetsunma Tenzin Palmo

• “May I meet this moment fully, may I meet it as a friend.” - Sylvia Boorstein

• The moments of our daily life may appear commonplace, but they carry enormous significance. When we look upon every moment as sacred, a new energy flows into our lives.” - Vinoba Bhave

• “I can tell my hand what to do and it obeys, why can’t I do the same with my mind?” - Saint Augustine

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast. 

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Factor, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, they talk about:

• Acknowledging and feeling your anger is key to moving through it
• Transforming your anger into compassion, but still not bypassing those difficult emotions
• Having the courage to set a boundary and communicate in the difficult moment instead of holding onto anger, stress, or negative emotions

Quotes mentioned in this episode:

• “Where there is anger there is always pain underneath.” - Eckhart Tolle, The Power of Now

• “Hope has two beautiful daughters; their names are Anger and Courage. Anger at the way things are, and Courage to see that they do not remain as they are.” - St. Augustine

• “Vulnerability is about sharing our feelings and our experiences with people who have earned the right to hear them. Being vulnerable and open is mutual and an integral part of the trust-building process. Because sharing appropriately, with boundaries, means sharing with people whom we’ve developed relationships that can bear the weight of our story. The result of this mutually respectful vulnerability is increased connection, trust, and engagement." - Brene Brown, Daring Greatly

• “It’s never too late to be what you might have been.” - George Elliot

Also mentioned in this episode:

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

• Catalina Ureta, Somatic Healer

• Somatic Healing in the Age of Trauma: The Points Holding ProcessTM (PHP) and 30 Self-Help Exercises for the Nervous System and Vagus Nerve by Catalina Ureta

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, they talk about:

• Recognizing and dealing with love bombers and manipulative, charming people
• How love bombing can show up in romantic relationships, friendships, and in the workplace
• Taking caution when someone is overly affectionate or charming
• Getting in touch with your feelings and non-negotiables to protect yourself against manipulators

Quotes mentioned in this episode:

• “Vulnerability is about sharing our feelings and our experiences with people who have earned the right to hear them. Being vulnerable and open is mutual and an integral part of the trust-building process. Because sharing appropriately, with boundaries, means sharing with people whom we’ve developed relationships that can bear the weight of our story. The result of this mutually respectful vulnerability is increased connection, trust, and engagement." - Brene Brown, Daring Greatly

• "We’ve got to really share our stories and our hard stuff with people who have, over time, really done those small things that have helped us believe that they’re worth our story." - Brene Brown, Anatomy of Trust 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, they talk about:

• Awareness is the key to recognizing gaslighting
• Gaslighting is a sneaky, disorienting, and gradual form of abuse
• Gaslighters sow doubt and erode your own trust in yourself
• How to take back your power and instill a new sense of confidence in yourself

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this episode, they talk about:

• Identifying what manipulation can look like
• Manipulators victimizing themselves and flipping the script on you
• Manipulation is a spectrum; sometimes people mean well
• Manipulators are very emotionally intelligent and can pin-point your weakness to use against you

Also mentioned in this episode:

• Nedra Tawwab

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, and Mint Mobile.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this episode, they talk about:

• Recognizing what losing yourself looks like and remembering who you are
• Instead of focusing on the negatives, show yourself compassion and grace
• Giving yourself permission to prioritize your mental, emotional, and physical wellbeing
• Not attaching your worthiness and joy to an external aspect of your life

Also mentioned in this episode:

• James Finley 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by AG1, BetterHelp, ByHeart, Factor, Lumen, and Mint Mobile.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this episode, they talk about:

• Nuggets of wisdom that have encouraged and changed Barb’s life
• Being curious and remaining open to new lessons and perspectives from others
• Giving yourself the grace, compassion, and forgiveness as you navigate through life’s difficulties

Also mentioned in this episode:

• The Road Less Traveled by M. Scott Peck

• The Complete Poetry by Maya Angelou

• Top Five Regrets of the Dying by Bronnie Ware

• Devotions by Mary Oliver

• “Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens” - Carl Jung

• “It’s never too late to be what you might have been” - George Eliot

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by AG1, BetterHelp, ByHeart, Factor, Lumen, and Mint Mobile.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this episode, they talk about:

• Identifying what letting go is and what it can look like
• The consequence of resisting letting go, and ways to release the fear of letting go
• How to take action and develop a practice when feeling stuck or like you can’t move on
• Understanding that it takes what it takes, and feeling our feelings is key to moving on and moving forward

Also mentioned in this episode:

Swimming, One Day in August, a poem by Mary Oliver

“It is time now, I said,

for the deepening and quieting of the spirit

among the flux of happenings.

Something had pestered me so much

I thought my heart would break.

I mean, the mechanical part.

I went down in the afternoon

to the sea

which held me, until I grew easy.

About tomorrow, who knows anything.

Except that it will be time, again,

for the deepening and quieting of the spirit.”

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by BetterHelp, Factor, Lumen, and Mint Mobile.

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this episode, they talk about:

• Moving through difficult feelings
• How to strengthen your discernment muscle and cultivate real trust in yourself
• Remembering to give yourself space to breathe, reflect, and respond; especially when you’re doubting yourself

Also mentioned in this episode:

• Bronnie Ware and The Top Five Regrets of the Dying - A Life Transformed by the Dearly Departing

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by Mint Mobile, Factor, and Lumen.

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase.

In this episode, they talk about:

• Just because you have been harmed in the past, doesn’t mean you can’t seek the good in people
• Reframing how we view the intentions and actions of others
• Showing grace and love towards ourselves and how we perceive life

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by Mint Mobile, AG1, Factor, and Lumen.

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase.

In this episode, they talk about:

• If they’ve always been close
• The best way to deal with family estrangements
• How to stop from people pleasing 
• How to make confident decisions without being afraid of how someone else thinks about you

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

Mentioned in today’s episode:

• Nedra Tawwab

This episode is brought to you by Mint Mobile and AG1.

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by Mint Mobile.

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

We take a deep dive into:

• How we can start to embody the notion that no time spent is ever wasted
• How we can be more gentle with ourselves for how we’ve spent our past
• How would we feel if we didn’t have the regret and anxiety about spending “too much” time on our “mistakes”

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by AG1 and Mint Mobile.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

We take a deep dive into:

• What is worry?
• Why are we so quick to lean into worry?
• How can we worry less?
• What would life look like with faith over worry?

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

Mentioned in today’s episode:

• Why Worrying Isn’t Worth It

• 85 Percent of What We Worry About Never Happens 

This episode is brought to you by AG1.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase.

We take a deep dive into:

• The real goal of forgiveness
• What we should let go of when seeking to forgive
• Tangible steps towards seeking forgiveness

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

Mentioned in today’s episode:

• What We Get Wrong About Forgiveness Part I
• The Game of Life and How to Play It

This episode is brought to you by Factor.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

We take a deep dive into:

• What is a mantra?
• How can you choose which mantra is right for you?
• How can we incorporate this practice into our lives, no matter how busy we are

Click here for Barb’s book, The Practice. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by Factor. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Don’t miss a thing, sign up for our newsletter, here!

Don’t miss a thing, sign up for our newsletter, here!

Don’t miss a thing, sign up for our newsletter, here!

In this week’s episode, Barb and Michelle chat more about Barb’s recent silent retreat experience, and another powerful lesson she learned from her time away. Barb opens up about noticing where she had lost herself along the course of the past year, and how she gently is bringing herself back. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Don’t miss a thing, sign up for our newsletter, here!

In this week’s all new episode, Barb and Michelle sit at the table to discuss a topic that rose to the surface for Barb during her recent silent retreat. Have you ever felt the internal drive to be someone else’s favorite? Whether it be at school, work, or even in friendships, many of us seek to be the favorite. Barb and Michelle talk about their personal journeys with this dynamic and how they are breaking it, once and for all. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Don’t miss a thing, sign up for our newsletter, here!

CHECK OUT OUR NEWEST MERCH! CLICK HERE!

Episode Notes:

7 Signs That You Are Overthinking:

1. You are mentally exhausted
2. You replay conversations in your mind.
3. Agonizing over simple communications
4. You struggle to make simple decisions
5. You have difficult falling or staying asleep
6. You feel the need to schedule everything in your everyday life.
7. You tend to focus on the less important details rather than focusing on the big picture goals.

References Mentioned in Today’s Podcast:

Acknowledging Overthinking

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

1. Sometimes when people know they have treated you wrong, they will avoid you.
2. Whatever you do in life, you may end up disappointing someone, but you don’t want to disappoint yourself.
3. Let people do what they want to do, so you can see what they would rather do.
4. The only way to win with a manipulator is to not play their game. You have to leave the playground.
5. Sometimes the Universe will remove you from a table where you used to sit, where the host is no longer serving your best interests. Trust the derailments that life is giving you. 

References Mentioned in Today’s Podcast:

5 Hard Truths You May Need to Hear Today

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

 Episode Notes:

When you start to feel those feelings of disrespect from people in your life, this is a sign that you need to establish boundaries.

When facing times where you are engaged with a difficult person, or a difficult situation try to consider the Three C’s Rule:

• I didn’t cause it.
• I can’t control it.
• I can’t cure it.

Have clarity on what you want to say to someone that you feel is disrespecting you, and allow yourself to advocate for your best interest. 

References Mentioned in Today’s Podcast

• Nedra Glover Tawwab
• The Three C’s
• Barb Knows Best Episode 70: How We Manage Disrespect

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

Remember:

• True peace stems from the inside.  
• Your time and your energy are precious and irreplaceable; focus on the things that matter most to you. 
• Peace = discernment   
• Inner peace comes from loving and accepting yourself fully.

References Mentioned in Today’s Podcast:

• What a Peaceful Mind Means to Me by Michelle Maros
• Peaceful Mind Peaceful Life®
• The Road Less Traveled by Scott Peck

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes: 

• It’s okay to disappoint someone else if you’re standing up for yourself.
• It’s okay to set boundaries in relationships that aren’t supportive, or loving, or in alignment, because you feel called to do so.
• It’s okay to speak your truth, even if you know that the people that are listening might not like it.
• It’s okay to say no.
• It’s okay to stop communicating with someone because they’re not respecting you or your wishes.
• It’s okay to not tolerate those parts of your life that drag you down, make you feel less than, or don’t allow you to live your fullest best life.

References Mentioned in Today’s Podcast:

My Favorite Lesson I’ve Learned in 2023 So Far by Michelle Maros

Crossing the Flood, A Commentary on the Oghatarana Sutta

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

What is peace?

• Peace is strength.
• Peace is rising above the chaos.
• Peace is acceptance.
• Peace is knowing who you are and knowing that you are worthy.

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

• Accept what life is going to bring in the present moment.
• Accept that you have no control.
• Take a pause and ask yourself “What can I do here?”                                  
• Take the action that is going to serve you and all humanity around you.

Serenity Prayer:

God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

References Mentioned in Today’s Podcast:

• Episode 49: Your Mindset in 2023
• Man’s Search for Meaning by Viktor Frankl
• Acceptance The Way To Serenity and Peace of Mind by Vincent Paul Collins



CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

Tips to help us feel worthy of our actual desires:

• Understand your feelings about a situation.
• Ask yourself what really matters to you. 
• Believe that life is working for you and not against you. 
• Trust the timing of your life. 

References Mentioned in Today’s Podcast:

Something’s Coming from Westside Story by Ansel Elgort

CHECK OUT OUR NEWEST MERCH!!! CLICK HERE!

Episode Notes:

Questions to Ask Yourself:

• Are you doing something that you wish you weren't doing?
•  Are you doing what you need to be doing?
• Are you feeling satisfied and fulfilled?

Remember, trust the timing and path of your life. 

References Mentioned in Today’s Podcast:

You Don't Have To Settle by Michelle Maros

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

Episode Notes:

• Notice where your “line” is and know what it means to cross the line.
• Toxic patterns stem from crossing the line, addictive habits stem lines being crossed
•  Notice when your choices are no longer in your control
• Ask yourself, do I have a choice? Am I in control?
• Am I hiding my habits?
• Do I feel shame?

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

 Episode Notes:

Here are some of the tools to managing the need to emotional monitoring:

• Become aware of your feelings.
• Honor your emotions.
• Name your feelings and allow them to move through you.
• Don’t allow your feelings to identify who you are.

References Mentioned in Today’s Podcast:

• Michelle’s Instagram Post on Emotional Monitoring
• Dr. Jill Bolte Taylor 

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

Emotional Monitoring – This is the tendency to continually monitor the emotional states of others, while sacrificing attunement to one’s own emotional states.

If you find yourself emotionally monitoring, try to become aware of your emotions throughout the day. Remember you can’t control the emotions of others. Their behavior is not a reflection of who you are. 

References Mentioned in Today’s Podcast:

• Michelle’s Reel on Emotional Monitoring
• Empathy’s Evil Twin by Naomi Torres-Mackie Ed.M.,Ph.D.
• We Can Do Hard Things-The Podcast by Abby Wambach and Glennon Doyle



GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

• Sit with yourself in a quiet space 
• Choose a simple powerful word that aligns best with what your desires and wants are.
• Be confident in your choice. Write your word on your mirror or in your phone so it reminds you each day.
• Let go of any expectations or outcomes.

References Mentioned in Today’s Podcast:

• Mindful Boca: An Evening with Elizabeth Gilbert
• Peaceful Mind Peaceful Life Newsletter

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

New Year Rituals:

1. Identify your past accomplishments.
2. Remember the lessons you learned that life taught you. Honor the strength you had when life was teaching you these lessons. 
3. Reflect on what you really want to create and cultivate in 2024.

References Mentioned in Today’s Podcast:

My 3-Part Year End Ritual by Michelle Maros

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

• Keep something beautiful in your mind and heart as a form of optimism and motivation when times are difficult. 
• Life is difficult, so how we internalize it and what you do with it matters. 
• Acknowledge the feelings, including the sad ones but know that the feelings won’t last forever.

References Mentioned in Today’s Podcast:

John O’Donohue

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

Signs You Are in Survival Mode

1. You tell yourself you just want to get through the day or this week.
2. You feel exhausted even after a good night’s sleep.
3. You frequently visualize worst case scenarios.
4. You feel irritable and grumpy and find yourself over-reacting. 
5. You feel overwhelmed by your daily routine, but don’t know how to change it. 
6. You crave comfort foods or forget to eat. 
7. You avoid friends, family, or things that bring you joy because you don’t feel you have time. 

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes

FAU Men’s Basketball Schedule https://fausports.com/sports/mens-basketball/schedule

Head Coach Dusty May - @coachdustymay

Dusty May led Florida Atlantic to what is undoubtedly its greatest season in school history in the 2022-23 campaign. May guided his Owls to the Final Four while posting a program-best 35-4 record. Prior to this season, the Owls had one previous appearance in the NCAA Tournament, but this year, May led the Owls to not just their first win in the big dance, but all the way to the Final Four in Houston.

Alijah Martin - @alijahmartin15

• Had a terrific season for Florida Atlantic and was a key component to the Owls’ Final Four run and 35-4 record
• A scoring machine, Martin scored double figures in 24 games, 20+ points in four games
• Became the 15 player in Florida Atlantic history to join the 1,000-point club 
• Became the first Owl to earn multiple All-C-USA Team honors in a career in FAU’s 10-year member as a history of the league

Nick Boyd - @sfnnick

• Came through in the clutch in the first-round win over Memphis in the NCAA Tournament, scoring a lay-up with two seconds left to put FAU up 66-65 and give the Owls their first NCAA Tournament win ever
• Scored a career-high 21 points on 7-of-11 shooting from the floor and 4-of-8 shooting from 3-point range in the win over Rice
• Led FAU in assists with 92 on the season
• The 40% shooting from 3-point range is the seventh highest in a single season in FAU history
• His 68 made 3-pointers were the second-most on the team
• Currently ranks fourth all-time in FAU history in career shooting percentage (40%)

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

 Episode Notes: 

• Nostalgia 
• Grief 
• Disappointment 
• Loneliness 

References Mentioned in Today’s Podcast:

Managing Feelings During the Holidays by Michelle Maros

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes: 

Helpful tips for you to move through this holiday season:

• How do you want to feel this holiday season? 
• How do you want to celebrate and spend the last few weeks of this year?
• Have answers prepared for personal questions and conversations you would rather not have.
• Allow yourself to have boundaries and say “no” to things. 
• Find one way to honor yourself this season. 
• Have vicarious joy for others even when their joy doesn’t benefit you. 

GET YOUR JOURNALING EXPERIENCE TODAY! CLICK HERE!

Episode Notes:

• Journaling is a practice that can help soothe, bring understanding, and reflection on the things that are happening around us each day.
• Journaling is a practice that works in collaboration with meditation and mindfulness. 
• Journaling is a practice that will give your thoughts a home. 
• Journaling can help you remember the positive and happy thoughts for your day. 

References Mentioned in Today’s Podcast:

• The Artist Way by Julia Cameron
• Scorpio Mystique

GET YOUR JOURNALING EXPERIENCE STARTING NOVEMBER 23RD! CLICK HERE!

Episode Notes:       

Tips to redefining the feeling of limbo:

• Be present.
• Have trust in yourself 
• Change your thinking
• Look for tiny joys
• Know yourself
• Reflect daily

References Mentioned in Today’s Podcast:

• Freedom from the Known by Jiddu Krishnamurti
• Tara Stiles

GET YOUR NEW BARB KNOWS BEST MERCHANDISE TODAY! CLICK HERE!

Episode Notes:

Have a sense of awareness in how you are taking what is happening in the world. Take a pause, feel your feelings and then begin again. 

10 Simple Ways to Make Someone’s Day

1. Be present
2. Be patient
3. Be thoughtful
4. Be giving
5. Communicate
6. Honor your boundaries 
7. Release judgment
8. Be generous
9. Be grateful
10. Take care of yourself

References Mentioned in Today’s Podcast:

• Reason for Hope: A Spiritual Journey by Jane Goodall
• 10 Simple Ways to Make Someone’s Day by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Feeling like you don’t belong is painful and it’s lonely. This is a natural feeling and it’s important to have awareness of this feeling. Name it. Don’t be ashamed. 

Barb’s Pain Meditation 

I am aware of this pain

I care about this pain 

May this pain release.

When ending the sitting session

May I be safe

May I be deeply happy

May I be healthy 

May I live with ease 

References Mentioned in Today’s Podcast:

• Brené Brown On True Belonging By Azriel Reshel
• How I Learned to Belong by Michelle Maros 
• The New Psychology of Belonging by Kim Samuel
• The Age of Worry by John Mayer



GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

There is no shame in seeking help from an outside source such as therapist or mental professional. 

 Helpful Steps to Start Healing:

•  Skip the why and ask the what. 
• Ask yourself the question WHAT is causing the pain, instead of why you are feeling the pain.
• Understand what is your responsibility to heal from and what is not. Know that you can’t do the healing work for someone else. 
• Identify what it is that you need to heal. 
• Become aware of how you feel in certain people’s presence, or situations that you are in.
• You don’t have to stay in situations where you are being harmed. You deserve better. 
• Start to make one significant change that will start the healing process. 
• Honor yourself in every way possible, in every moment possible.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Healing is for ourselves; not the other person.
• Healing is a forever process. We are always in a state of healing from different states or experiences. Allowing this to be true allows us to always be in a state of making ourselves whole again.
• We all experience trauma. Trauma is a challenging emotional consequence that we are living through because of a distressing event.
• Healing can begin when you start to truly look at the root of the trauma you are trying to heal from. Have awareness of where we need to start with healing and what are the traumas.

References Mentioned in Today’s Podcast:

How to Heal from Trauma 

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Poems Barb Read in Today’s Episode

• Sangha - Community 
• Grandma Sumana
• Mitta - Friend

Meditation is simply taking some time to sit with yourself, a few minutes every day, sit alone to connect with yourself without distraction.  

Benefits of Meditation 

• You feel more confident. 
• You become more self-aware.
• You have a deeper sense of trust and knowing.
• You start to have the clarity that you seek.

References Mentioned in Today’s Podcast:

• The First Free Women – Original Poems Inspired by the Early Buddhist Nuns by Matty Weingast
• 11 Ways Meditation Has Changed My Life by Michelle Maros



GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Buddhist tradition teaches there are two types of suffering:

1. Suffering that leads to more suffering. This happens when we fuel that suffering with negative thoughts. 
2. Suffering that ends suffering. This occurs when we feel the feelings without letting the mind write stories that are not true. 

From this retreat, Barb was able to recognize the deep sense of impermanence and how living in the present is how she can experience real joy.  She learned how she had not truly been caring for herself, not receiving, just continuing to give without refilling her cup.  

Compassion Meditation (Repeat to yourself)

I care about your suffering.

I care about your pain.

I care about you. 

May you be free from your fears. 

May you be peaceful and live with ease.

References Mentioned in Today’s Podcast:

The First Free Women – Original Poems Inspired by the Early Buddhist Nuns by Matty Weingast

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• When choosing a retreat: listen to your heart and allow it to guide your decision.  *We do not recommend attempting a 30-day silent retreat for your first retreat. 
• The retreat was based on love and kindness. Allow your heart to feel loving and kind.        
• If the world presents us with something uncomfortable, if you sit long enough, you can become comfortable and then attach to it.          

References Mentioned in Today’s Podcast:

The First Free Women – Original Poems Inspired by the Early Buddhist Nuns

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Tips and practices to help you accept YOUR timeline:

1. Remind yourself you are not behind, there is NO real schedule to life. 
2. Understanding who you are and what YOU want. 
3. If there are things that you want, start to take the small steps to move yourself in that direction.  
4. Cultivate a mindset of trusting your own timing. 

References Mentioned in Today’s Podcast:

The Practice: Simple Tools for Managing Stress, Finding Inner Peace, and Uncovering Happiness by Barb Schmidt 

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• How to feel comfortable being alone?
• Have the discernment of when you want to be alone and when you do not.
• Learn to love your own company and how to be fortified in our own company.
• Make a list of the things you like about yourself and the things you like about being alone. Understand the relationship you have with yourself and start being okay being you.
• How to overcome a break-up?
• Don’t deny yourself the feelings that you are having.
•  Don’t talk yourself out of why you broke up in the first place.
• Honor the relationship you had by allowing yourself to grieve the end of the relationship.
• How to stop catastrophizing and overthinking things about life?
• Pause.
• Become aware of what you are thinking.
• Ask yourself, is this thought true?
• Have boundaries with how much you take in about things that give you anxiety and fear about life in general.
• You have to train your mind to bring your mind back to the present. It’s a practice.
• I am trying so hard to be everything to everyone, and what if I can’t?
• The truth is that you can’t do everything and be everything for everyone. It’s not possible.
• Ask yourself what can you do at this moment?
• Make a list of the people you can help and what you can do for them.
• Remember, you can’t take care of others if you don't take care of yourself.
• Know that people appreciate your love and care and support.
• How to stop caring about what other people think of us?
• Other people's opinions are a bi-product of their own experiences.
•  Be your own biggest advocate.
• Be in alignment with yourself and your own truth.

References Mentioned in Today’s Podcast:

• The Power of Solitude by Michelle Maros
• How to Reframe Loneliness by Michelle Maros
• 3 Tips for Mending Strained Relationships by Michelle Maros
• My #1 Reminder to Help Relieve Anxiety by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Knowing how you want to feel in a relationship and what you want that relationship to look like is powerful. 

Fostering a healthy mother/daughter relationship isn’t easy.

Helpful tools:

• Therapy 
• Meditation 
• Mindfulness 
• Starting from a place of love. 
• Understanding 

Tips for disagreements:

1. Don’t take things personally.
2. Reflect on the argument. 
3. What caused the fight?
4. What caused the hurt feelings?
5. Where is my part in it?
6. Cultivate humor and levity.

References Mentioned in Today’s Podcast:

Barb's Sign Quote by Dahlia Diell

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

 Episode Notes:

• We all are constantly aging, it means we are alive.

• Set an intention daily to be comfortable in your own skin. 
• You are more than just your looks and your age. 
• You are a combination of all things. 
• Beauty is not just on the outside, it is also on the inside.

•  Love and accept yourself in this moment by embracing who you are and what you are now. 

Three questions to ask yourself when trying to cultivate positive self-talk:

1. What am I thinking moment to moment? Respond with a positive affirmation when a negative thought comes into the mind. 
2. What am I saying to myself? Name the negative for what it is: a lie.       
3. What is happening in this moment? Pause so that you can have awareness of your feelings.

There are two constants in life:

1. Change is inevitable.
2. You are always worthy.

References Mentioned in Today’s Podcast:

How to Real Love and (Completely) Accept Yourself by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Tips to becoming a more assertive communicator:

• Know who you are and what you want.
• Say what you mean. 
• Be present in your conversation. 
• Take responsibility and do not be passive in your communication. 
• Ask questions for clarity.
• Tell the truth. 
• Know when to be silent.
• Give yourself permission to take space in the conversation.
• Reinforce your boundaries.
• Be open to compliments as well as criticism.

Helpful responses when you are in a difficult conversation:

1. I’ve already said No twice. Could we please talk about something else?
2. I don’t tolerate (insert boundary here), so we can pause this conversation and come back to it later. 
3. Please let me finish this one thought and I will give you a chance to speak. 
4. I am not comfortable doing that or that doesn’t work for me. This one line will help with someone who is not willing to take “no” for an answer. 

References Mentioned in Today’s Podcast:

10 Reminders for Effective Communication by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Fear can show itself as uncertainty.
• It’s okay to be uncertain but honor you’re the work you are doing.
• It’s so important to understand your feelings and how fear is showing up in your life.
• There is a difference between needing to take a pause and reflect and and being stagnant, where there is no decision to be made at this moment.
• Life is filled with subtle shifts that can help you feel more powerful.
• The power to do all things, including those that are hard, is within you.
• Sometimes doing the hard thing is the right thing, and could make you feel better.

Helpful tips to get through the uncertainty:

• Make a list of things that you feel are taking up space and keeping you from moving forward.
• Take action even if it’s the smallest of actions to take that step forward out of the chaos.
• Be patient with yourself and give yourself grace.  
• Don’t carry the negative thoughts that say “you can’t” with you.

References Mentioned in Today’s Podcast:

• Opening Up by Michelle Maros
• Barb and Michelle’s Reel

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Tips to help you get through tough days:

• Recognize your feelings.
• Lean on your support system.
• Give yourself space.
• Look for the tiny joys.
• Be open to a different solution.
• Allow yourself recovery time.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Mistakes encourage us to look for another direction or a source of action. They can keep us moving forward if we allow them too.
• Perfectionism and failing to own that we are human stunts are growth.



Tips to letting go and learning from mistakes:

• Forgive and love yourself.
• Remind yourself that everything happens for a reason and see what you can learn from this situation.
• Reframe the situation.
• All yourself to feel the feelings but do not live in the negative feelings.
• Stay present and know that this too shall pass.

References Mentioned in Today’s Podcast:

• Finding the Lesson in Mistakes by Michelle Maros
• How We Can Learn from Our Mistakes by Michelle Maros
• What I’ve Learned About Making Mistakes by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Things to consider when people are mean to you:

1. We can’t control how other people behave.
2. We can’t change other people.
3. Don’t take what other people do personally. It has nothing to do with you.

Reasons for understanding why someone is acting in a hurtful way:

1. Hurt people, hurt people. 
2. Envy as the root of their behavior. 
3. Emotional reactivity. 
4. Projection.
5. Lack of awareness.
6. Too focused on their own needs to think of yours.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Helpful Tips to Becoming Unbothered:

1. Recognize that not everything needs an emotional reaction.
2. Don’t make assumptions.
3. Avoid personalizing what other people do.
4. Know your limits.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

10 things that we need to release responsibility for:

1. Managing other people’s moods. 
2. It’s not your job to meet society’s expectations of who you “should be”.
3. You are not responsible for fulfilling your parents’ dreams. 
4. It is not your job to assume responsibility for what people do to themselves. 
5. It’s not your job to be the peacekeeper for your entire family. 
6. It’s not your job to control how other people choose to behave. 
7. It’s not your job to sacrifice your own basic needs to serve others. 
8. It is not your job to keep everyone around you happy. 
9. It is not your responsibility or your job to change or try to fix other people.
10. It is not your responsibility to yes every time someone wants something from you.  

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Body affirmations to help overcome those negative thoughts regarding our body image:

• I love/accept/care myself just as I am.
• I am worthy of love and care just as I am.
• I am more than enough.
• I deserve love, respect and kindness.
• My body is a precious gift.
• I love and trust the wisdom of my body.
• I choose to take excellent care of myself.
• Taking care of myself feels good.

References Mentioned in Today’s Podcast:

• 2 Experiences that Damaged My Body Image (and How I Bounced Back) by Michelle Maros
• The Past, Present, and Future of Body Image In America by Anna North
• Maintenance Phase Podcast

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Tips to Managing Expectations

• Be centered and present. 
• Let go. 
• Accept.
• Find joy in whatever comes to you. 
• Learn. 
• Be open to the possibility of the what if?

References Mentioned in Today’s Podcast:

• Start Close In by David Whyte
• Managing Expectations by Michelle Maros
• What are expectations? Its psychological meaning.
• The Psychology of Expectations by John A. Johnson Ph.D.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

 7 Things You Can Say When Confronted with Disrespect:

1. It sounds like you didn’t intend to hurt me but this is how I feel. 
2. If you start yelling at me and calling me names, I will leave and disengage from the conversation.
3. I can’t continue this conversation anymore because I am not comfortable with how you are speaking to me. 
4. I’m not okay with put downs or mean comments that are excused as jokes. It isn’t funny.
5. This way of discussing the issue isn’t working for me. 
6. Let’s pause this conversation and come back to it when we have had time to calm down. 
7. That’s not how I see it. I am not going to argue about it anymore. 

References Mentioned in Today’s Podcast:

The Psychology of Respect

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Intention is information that you can uncover by connecting with yourself and your intuition.

Intention guides us where to place our focus, how to stay present and where your priorities are.

When trying to tap into what you value, ask yourself these questions:   

1. Who am I?
2. What do I really want?
3. What matters to me in life?
4. What impact do I wish to have on this life?

References Mentioned in Today’s Podcast:

Why I Want to Stop Being Nice by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

 Helpful Practices for Starting a New Chapter

• Take note of how you are feeling every day. Listen to those feeling they may be telling you it’s time to make a change.
• Be intentional. Take the Pause. This will allow you to connect with yourself and clear on what you want and how you want to feel.
• Release yourself from expectations and comparisons and focus on the things you value.
• Seek inspiration from the external. What inspires you on the outside if you are having trouble seeing it within yourself?
• Identify the small steps and changes you can make in your daily routine. The small steps can help us lean into the big changes.  
• Trust the timing of your life.

5 Positive Affirmations for New Beginnings

• I trust the timing of my life, I love to watch my life unfold in each moment.
• I am worthy of the good things coming to me.
• I am strong, capable, and ready to take on this chapter of my life.
• Ilove my life and I am grateful for each new opportunity.

References Mentioned in Today’s Podcast:

• 5 Positive Affirmations for New Beginnings by Michelle Maros
• 7 Mindful Practices for Starting a New Chapter by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Here is a quick overview of what IS NOT an apology:

• I am sorry but….
• I apologize if what happened upset you…..
• I regret that happened…..
• I apologize if you….

A real apology doesn’t make excuses. It takes responsibility and makes changes to the behavior.

References Mentioned in Today’s Podcast:

• Making Amends in Addiction Recovery
• Have You Ever Received an Apology that Didn’t Really Feel Like the Person was Sorry
• Drop a Heart if You Have Ever Received a Fake Apology
• The Importance of Responsibility by Michelle Maros

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

7 Hard Truths That We Have Had To UNLearn:

1. All you need is love to make a relationship work. You can love someone but know that relationship is not in the best interest for either of you. And therefore, you can love them from afar. 
2. The right person will come along when you are ready. 
3. If I communicate clearly, people will always understand me. Even if you communicate clearly and from a place in the heart, you still not be understood by the person or people listening. 
4. More self-care will fix your problems.
5. Blood is thicker than water. Family is everything. 
6. If someone isn’t into you the way you are into them, they will change if you work hard enough.
7. If we change jobs, move to a better place, have a baby, buy a house, therelationship will be better and fixed.

GET YOUR BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Don't forget to visit HelloFresh.com/barbknowsbest16 and use code barbknowbest16 for 16 FREE plus FREE SHIPPING!

 Episode Notes:

The Top Lessons Michelle Learned from Barb

1. You can’t control anything in the outside world, but you can control your reaction to it.  
2. Never do anything if you are hungry, angry, lonely or tired (HALT). Just pause and ask yourself: Are you hungry? Are you Angry? Are you lonely? Are you tired?
3. There is peace in the pause.
4. Be where your feet are.
5. The present moment is where your power is. The present moment is the opportunity to choose. 
6. Don’t be a victim.
7. The relationship you cultivate with yourself is the most important relationship you can have. Be your own best friend. 

Bonus Lesson:  Choose your battles. Your peace is more important that being right 

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH TODAY! CLICK HERE!

Episode Notes:

The Top Lessons Michelle Learned from Barb

1. You can’t control anything in the outside world, but you can control your reaction to it.  
2. Never do anything if you are hungry, angry, lonely or tired (HALT). Just pause and ask yourself: Are you hungry? Are you Angry? Are you lonely? Are you tired?
3. There is peace in the pause.
4. Be where your feet are.

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH TODAY! CLICK HERE!

References Mentioned in Today’s Podcast:

• Drama Free by Nedra Glover Tawwab
• Set Boundaries, Find Peace by Nedra Glover Tawwab
• The Set Boundaries Workbook by Nedra Glover Tawwab
• Nedra Tawwab Instagram

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH ON SALE TODAY! CLICK HERE!

Episode Notes:

Helpful Steps to Guide You in Your Practice of Acceptance:

1. Know yourself. Ask yourself what it is you want to get out of it. Is it an apology? Is it peace?
2. Know how to pick your battles and where you should be placing your energy.
3. Know when to take an action and what that action is.
4. Know that what’s done is done. Don’t let yourself relive the past over and over.
5. Know that it is all going to be okay.

Grandma Sumana Poem

After all those years

looking after others, 

this old heart has finally learned

to look after itself. 

Each act of kindness 

a stitch in this warm blanket

that now covers me

while I sleep.

 References Mentioned in Today’s Podcast:

• The Truelove by David Whyte
• The Power of Practicing Acceptance by Michelle Maros
• The First Free Women: Poems of the Early Buddhist Nuns, translated by Matty Weingast

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH TODAY! CLICK HERE!

Episode Notes:

• Visualize cutting the chords of the areas of your life that cause you suffering and pain.
• Give yourself grace and love. Repeat to yourself , I love you, I care about you, I care about your suffering, and I care about your pain.

References Mentioned in Today’s Podcast:

• Radical Acceptance by Tara Brach
• Drama Free by Nedra Glover Tawwab
• How We Heal by Alex Elle
• The Sugar Jar by Yasmine Cheyenne
• Tyler Perry Video
• Cutting Cords Meditation

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH TODAY! CLICK HERE!

Episode Notes:

We cannot control anything in the outside world. We cannot control what people think of us. But we can control our own actions and reactions.

Becoming the villain in someone’s story is allowing yourself to accept their feelings for something they believe you did wrong, while knowing that your actions were done with the intention of self-care, not to inflict harm or pain on someone else.              

Helpful Reminders:    

• It's okay to disappoint someone else if you're standing up for yourself.
• It's okay to set boundaries in relationships that aren't supportive, or loving, or in alignment, because you feel called to do so.
• It's okay to speak your truth, even if you know that the people that are listening might not like it.
• It’s okay to say no.
• It's okay to stop communicating with someone because they're not respecting you or your wishes.
• It’s okay to not tolerate those parts of your life that drag you down, make you feel less than, or don't allow you to live your fullest best life.

References Mentioned in Today’s Podcast:

• My Favorite Lesson I’ve Learned in 2023 So Far by Michelle Maros
• Crossing the Flood, A Commentary on the Oghatarana Sutta

GET YOUR BARB KNOWS BEST LIMITED EDITION MERCH TODAY! CLICK HERE!

Episode Notes:

The greatest hindrance to change is not being connected to one’s self.

1% Rule – There are 1,440 minutes in a day. Taking 14 minutes, just 1% of your day, to take pause, breath and bring yourself back to the present moment, it can transform the 99% of your day.

Helpful tools when considering change:

1. Find small ways in your life to fortify your bravery that will help you as you look to pivot and make those changes in your life.
2. Set boundaries with the things that you will and will not tolerate.
3. If you are considering a change, but the answer is not clear at the moment, then it’s not time to make the change.

3 Simple Steps When Pivoting In Life:

1. Feel.
2. Make a small, tiny action
3. Check in with yourself.  

References Mentioned in Today’s Podcast:

1 to 60 Rule That Pilots Use to Correct

The War of Art by Steven Pressfield

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Reminders to help us reframe our feelings of rejection and disappointment:

• Remember to keep the faith. 
• Remember that rejection isn’t personal. No one has the power to name who you are.
• Remember sometimes we can't see for the full story that is, we are only looking at one small chapter at a time.
• Remember to let life guide you.
• Remember that what’s for you won’t pass you.

References Mentioned in Today’s Podcast:

It’s Not Rejection, It’s Redirection by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Seek inspiration from a person but keep your own unique path.

Barb’s Favorite Memoir:

• Finding Me by Viola Davis

Barb’s Favorite Re-read:

• Letters to a Young Poet by Rainer Maria Rilke

Barb’s Favorite Book to Give as a Gift:

• Tiny Beautiful Things by Cheryl Strayed

Barb’s Favorite Audiobook:

• I Take My Coffee Black by Tyler Merritt

Michelle’s Favorite Audiobook:

• Braving the Wilderness by Brené Brown
• Becoming by Michelle Obama

Barb’s Favorite Audio Book When You Feel Like You Are Losing Yourself:

• Atlas of the Heart by Brené Brown

Barb’s Favorite Book for Transitions in Life:

• Maybe You Should Talk to Someone by Lori Gottlieb

Barb and Michelle’s Favorite Book for Teens:

• The Alchemist by Paulo Coelho

Michelle’s Overall Self-Help Favorite:

• The Four Agreements by Don Miguel Ruiz

References Mentioned in Today’s Podcast:

Barb & Michelle’s Top 15 Inspirational Books

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Reading can help you find your mentors and inspirational advisors.

Barb’s first book out of treatment:

• The Road Less Traveled by M. Scott Peck

Barb’s first inspirational book:

• Codependent No More by Melody Beattie

To be followed by Michelle’s favorite companion book:

• Journey to the Heart by Melody Beattie

Two books that Barb recommends the most:

• Man’s Search for Meaning by Viktor Frankl
• Set Boundaries Find Peace by Nedra Glover Tawwab

The book that Barb recommends if you are going through a difficult time.

• When Things Fall Apart by Pema Chödrön

Michelle’s recommendations to tap into your creativity:

• The Artist Way by Julia Cameron
• Big Magic by Elizabeth Gilbert

References Mentioned in Today’s Podcast:

• How Reading Can Lead to Inspired Living by Michelle Maros
• Barb & Michelle’s Top 15 Inspirational Books

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Codependency is a dysfunctional relationship dynamic where one person assumes the role of “the giver,” sacrificing their own needs and well-being for the sake of the other, “the taker.’

Red Flags of Codependency:

• Putting the other person’s needs above your own.
• Feeling like you cannot live without a person.
• Relying your happiness on someone or something else.
• People-pleasing to an extreme level.
• Having rigid expectations of what you think will make you happy.
• Losing your sense of boundaries and what you will and will not tolerate.
• Participating in things that go against your best interest.
• Ignoring your intuition or advice of loved ones.
• Feeling stuck, trapped, or unclear how to make a change.
• Loss of your own sense of identity and desire.

Helpful Tips as You Come Out of a Codependent Relationship:

• Begin a daily meditation/mindfulness practice that works for you.
• Establish a strong, centered relationship with yourself.
• Learn how to take care of yourself first.
• Get clear on what you want in your life.
• Cultivate a sense of self-confidence and self-worth to believe you are worthy of your desires. You don’t have to settle.
• Get clear on your boundaries: what you will and will not tolerate.
• Seek professional assistance when necessary.

References Mentioned in Today’s Podcast:

• Codependent No More by Melody Beattie
• Codependency by Psychology Today
• Breaking This Pattern Changed My Relationships by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Loyalty is a feeling of understanding and grace rather than an action. It’s a person being present in the moment with you.
• Being your own best friend leads to healthy friendships all around you.

Helpful lessons that we have learned from friendships breakups:

1. Friendships do not need to last forever to be meaningful, impactful or loving.
2. Human beings are never stagnant. We are always changing, growing, and evolving. Relationships change as you do.
3. We never really know what other people’s life experiences are like, which means that we can never fully understand why some people act the way that they do.
4. Sometimes the most loving act we can do for someone is give them space and grace.
5. It's okay to set boundaries with people that you love.

References Mentioned in Today’s Podcast:

Five Lessons I’ve Learned From Ended Friendships by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Reminders to help when we get into comparative thinking

1. Your path is your own.
2. You are where you need to be in this moment.
3. You are good enough and worthy enough to achieve your desires.
4. There is room for everyone to achieve their dreams and one person’s success doesn’t take away from your success.
5. You don’t have to conform to anyone else’s timeline.
6. Trust that life is unfolding for you as it is.

Social media reminders:

• Know your limits and your triggers.
• Feel free to unfollow or mute people you are following any time.
• Have creative affirmations for yourself to counteract those negative thoughts.
• Replace internet time with self-care practices.
• Create boundaries with your social media time.
• Social media is highlight reel.

References Mentioned in Today’s Podcast:

5 Reminders to Release Comparison and Competition by Michelle Maros

How to Stop Comparing Yourself to Others by Rachel Cruze

The One Habit That Robs You of Happiness by Michelle Maros

Tiny Beautiful Things by Cheryl Strayed

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

15 Things That Were “Up” for Us in Our First Year:

1. Give yourself grace and pause to feel the feelings.
2. Feel the fear and do it anyway. Be curious about the unknown. We don’t know what is on the other side of fear and self-doubt.
3. Amazing things can happen when you commit to your dreams.
4. Don’t take things personally. There will always be people committed to misunderstanding you.
5. There is power in shared experiences and shared vulnerability.
6. Learn who you can trust and how to discern who has earned that trust.
7. You are not alone. There are people out there who want to help you. You simply have to ask.
8. Know who YOUR people are. Understand the importance of asking those people for help when you need it. Your people ARE YOUR people.
9. Healthy boundaries are important.
10. Be where your feet are, the present moment is truly where we have our power.
11. There is power in the PAUSE.
12. Every storm runs out of rain. ~ Maya Angelou
13. Happiness is choosing one thought over the other.
14. Life is not a one and done, we are always learning.
15. Don’t be so hard on yourself. Even with all the practices, self-compassion continues to be the hardest one to adapt in our lives.

References Mentioned in Today’s Podcast:

Set Boundaries, Find Peace by Nedra Glover Tawwab

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes

• Try to follow the 24-hour rule before making any decision to help you establish boundaries and choose yourself. Ask yourself:
• Do I have space for this?
• Do I have time for this?
• Is this in alignment with what I said I want to do this year?
• And is this for me?  
• Give yourself grace because you are going to make choices that are not go the way you intended.
• Healing is a forever process. It’s not a decision. We are all still healing each day.  
• You are the only person who knows what you need.

References Mentioned in Today’s Podcast:

• The Sugar Jar by Yasmine Cheyenne
• IG Live with Yasmine Cheyenne
• @YasmineCheyenne

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Eight Simple Tools to become unstuck:

1. Take an honest inventory of what you are feeling.
2. Acknowledge the negative thoughts that are fueling how you are feeling.
3. Have curiosity about the core of the negative thoughts. Ask yourself where are these negative thoughts coming from?
4. Learn to modify the negative thoughts. Don’t believe everything that your mind is telling you.
5. Come up with a positive replacement to intercept the negative thoughts.
6. Stretch your comfort zone. Even a tiny change can quickly shift the negative feelings of being stuck. 
7. Visualize the life you truly desire and the dreams you have. 
8. Realize your greatness lies in the power to choose your own thoughts.

References Mentioned in Today’s Podcast:

5 Gentle Reminders for When You’re Feeling Stuck

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk, M.D.

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Lucky Girl Syndrome is the idea that if you believe that things in life will go your way, they will.
• An empath is a person that can take on the emotions and feelings of another person. An empath with take on other persons pain and suffering as their own.
• Be grounded in who you are.
• Being a trauma survivor doesn’t mean you will never be triggered or that it goes away completely. It means that you have gotten to the point where you can live life successfully and fully in a kind, healthy and happy way.

References Mentioned in Today’s Podcast:

• TikTok's 'Lucky Girl Syndrome' Trend Might Be the Best Thing for Your Mental Health
• What Does It Mean to Be an Empath?

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

The foundation of green flags that are healthy traits of feeling safe and supported:

1. Clear communication

2. Honesty

3. Vulnerability

4. Displays healthy boundaries

5. Isn’t afraid to admit mistakes.

6. Loyalty

7 Underrated Green Flags to Look Out for:

1. They display genuine happiness for the success of others.

2. They don’t try to minimize someone’s accomplishments.

3. They are flexible and willing to adapt to changing circumstances and plans.

4. They are comfortable in saying “I don’t know”, or “I was wrong.”

5. They take accountability if they have done something wrong.

6. They are capable of listening to you without trying to “one up you”.

7. They are not easily triggered by negative feedback or criticism.

References Mentioned in Today’s Podcast:

5 Green Flags in Relationships by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Give yourself space and allow yourself to sit in the uncomfortable and unfamiliar.

• Remember there is power in the space. You do not always need to be reactive, fix and comfort. Allow yourself that space to determine what is comfortable for you in that situation.

• Remember you are worthy of kind and loving relationships where you don’t have to fix things.

• Have at least one trustworthy person who you can talk to, and who will be unbiased and not judge you. Someone who will just listen.

• Be gentle, loving and caring with yourself while you learning, while you are growing, while you are healing and uncovering what’s underneath.

References Mentioned in Today’s Podcast:

Fear: Essential Wisdom for Getting Through the Storm by Thich Nhat Hanh  

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Setting in an intention word is an internal calling versus an external desire. It’s a practice from the inside out.

Tips for setting your 2023 Intention Word:

Sit in a quiet space and connect with yourself

Silently ask yourself:

• What is my desire 2023?
• What is my intention this year?
• Who am I?
• What do I really want?
• What impact do I want to make in 2023?

Don’t overthink.

See what comes up first for you.

• Listen to the whispers of the heart.
• Allow your mind to imagine and visualize what your life would look like with that intention.

References Mentioned in Today’s Podcast:

I Am Here by Pink

Maya Angelou and Oprah Video

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Subtle signs of self-gaslighting:

• Constantly making excuses for harmful behavior of other people.
• Rejecting or repressing your emotions.
• Calling yourself over-sensitive. Your feelings are valid. Take a pause and feel the feelings before you take your next action.
• You blame yourself for things out of your control. You don’t have control over other people. You only have control over your own actions.
• You believe you don’t deserve to be happy because you aren’t worthy. We are all worthy.
• You stay in situations that make you feel unsafe because you don’t trust your intuition and you don’t want to be rude.
• We talk ourselves out of following our hearts.

Remember to honor your feelings how you are feeling in the moment. Stand up for yourself in a way that doesn’t harm the other person but still affirms who you are.

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Gaslighting - A psychological manipulation of a person usually over an extended period of time that causes the victim to question the validity of their own thoughts, perception of reality or memories, and typically leads to confusion, loss of confidence and self-esteem, uncertainty of one's emotional or mental stability and a dependency on the perpetrator.

Gaslighting is emotional abuse.        

Gaslighting is a personality disorder.            

Gaslighting starts with overly nice and kind behavior.          

Phrases to look out for in Gaslighting:

• I was just joking. You need to learn how to take a joke.
• It’s not a big deal.
• You’re overreacting.
• You are too sensitive.
• You’re the problem.
• I would never do that.
• I would never say something like that.
• That never happened.
• I’m concerned about your memory.
• You’re crazy.
• I can never do anything right be you. You’re not so perfect either.

References Mentioned in Today’s Podcast:

• Codependent No More by Melody Beattie
• The Gaslight Effect by Dr. Robin Stern
• Gaslighting
• What is Gaslighting?
• 3 Lessons I Learned From Being Gaslit by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Loneliness is the state of distress or discomfort that results when one perceives a gap between one's desires for social connection and actual experiences of it. Even some people who are surrounded by others throughout the day—or are in a long-lasting marriage—still experience a deep and pervasive loneliness.

36% of adults in the United States feel lonely frequently or all the time. 

Simple Reminders When You Have Lonely Feelings:

• Find the silver linings in spending time alone. 
• Spending time with just yourself allows you the opportunity to cultivate a deeper relationship with yourself. 
•  Remember to not take your loneliness personally. 
• Release the negative judgements or stories out there related to you being alone. 
• Remember no feeling is final. The feeling of loneliness is not permanent. 

References Mentioned in Today’s Podcast:

• Psychology Today
• Making Caring Common
• When Things Fall Apart by Pema Chodron - Chapter 9

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

When feeling doubt, pause and don’t ignore it. Feel the feelings of the doubt and to determine your next action. 

Tips to Understanding Self-Doubt:

• Acknowledge your accomplishments.
• Remember the things that you are good at so you can build the confidence you need in the next step of your journey.
• Remember it’s okay to make mistakes and fail.

3 Ways to Change Self-Doubt in 60 Seconds

1. Self-doubt is a sign you are about to grow.
2. Self-doubt is normal. 
3. If you are feeling self-doubt, it’s your deepest desire.

References Mentioned in Today’s Podcast:

• Letters to a Young Poet by Rainer Maria Rilke
• The Alchemist by Paulo Coelho
• The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz
• Michelle’s blog on Self-doubt

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Set an intention for how you want to feel about the holiday time.
• Learn how to communicate your needs so that you are heard.
• Learn how to listen to what other people's needs are in a way so that you are truly listening to what it is that they need.
• Set your boundaries before the event occurs.
• Plan out the responses you can have for difficult or challenging questions that could come during family / holiday events.        

Helpful Holiday Tips:

1. Have an escape plan. Give yourself an out when you need it.
2. Remember to honor your boundaries.
3. Give yourself mini breaks. Find those little places where you can give yourself a self-care break.
4. You can change the topic of conversation before they get heated.

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

• Go into the holidays with plan.
• Set an intention with the feelings you want to feel.

Eight Simple Self-Care Practices for the Holidays:

1. If you are feeling stressed, give yourself permission to stop.
2.   Stop – Breath – Begin Again
3. If you are feeling overwhelmed, remember to breathe.
4. If you are feeling lonely, remind yourself that you can be your own best company. If you have down time or alone time, take advantage of it by starting to cultivate the very best relationship with yourself.
5. If you are feeling confused , journal your thoughts when you need some clarity on decisions you have to make.
6. If you are feeling frustrated, move your body.
7. If you are feeling angry, find those activities that bring you joy.
8. If you feel distracted, practice being present.
9. If you feel disappointed, practice gratitude.

References Mentioned in Today’s Podcast:

Self-Care Practices for the Holidays by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Simple practices to help us release the feelings of unworthiness:

1. Notice your feelings. What is happening to make you feel unworthy?
2. Pinpoint moments in the past that created these beliefs of unworthiness and tell yourself that is NOT true. Reframe the stories of your past you so can believe the truth.
3. Journal about the feelings that come up when you are thinking about worthiness. Allowing yourself to process those feelings and clear the slate.
4. Be mindful of your thoughts so that you can catch the feelings of unworthiness and change those thoughts.     
5. Adopt an “I am worthy” affirmation.
6. Forgive yourself for feeling the feelings of unworthiness. Know that each day and each moment is another opportunity to choose differently.     

References Mentioned in Today’s Podcast:

Releasing Feelings of Unworthiness by Michelle Maros

From Scratch on Netflix

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

How do you define healing?

1. Healing is an act of community care and community service. When we heal ourselves we heal each other.
2. Healing is an act of radical self choosing and self advocacy.      

Key Take-A-Ways That You Hope to Pass on To This Generation

• You are worthy without outside permission and external validation.
• Have the courage to go out into the world and be yourself and validate yourself.
• Be the model for your children through your practices.

References Mentioned in Today’s Podcast:

• How We Heal by Alex Elle
• @Alex
• Hey Girl
• This Morning Walk

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast. 

Episode Notes:

The Mistakes We Make When Manifesting

• Being too forceful and attached to what we are trying to make happen.
• You have to connect, visualize and feel what you want to unfold and then trust the process
• Saying it but not believing it.
• Setting yourself up and going too big.
• Start small and with the subtle so that you can start to see the wins that you are achieving.
• The manipulation of other people.
•  Let go of the specificity of a person and simply focus on the qualities. 
• You can’t force or manipulate people to do things.

Our minds have remarkable power over the body. Visualization helps up strengthen that connection.

Steps to Visualization:

1. Get clear and tap into your desires, wants and beliefs.
2. Be observant of your thoughts and make sure they are in alignment with what you want.
3. Be the energy you want to attract.
4. Let go of the attachment to the outcome, lean back and be present in the moment.
5. Remember to believe even when you are at the final hour.

References Mentioned in Today’s Podcast:

• Power of Awareness by Neville Goddard
• E-Squared: Nine Do-It-Yourself Energy Experiments That Prove Your Thoughts Create Your Reality by Pam Grout
• Oprah Winfrey ESSENCE Festival Speech

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Show self-compassion as you become aware of burnout and work towards overcoming it. 

Become aware of the symptoms of burnout:

• Really tired and not motivated
•  Not finding the joys in the simple things
•  Overall feeling of being dissatisfied
•  Not being able to perform your responsibilities

5 Helpful Tips to Overcome Burnout

1. Carve out moments daily for yourself.
2. 1% Rule
3. Make a list of goals, desires, wishes, and dreams.
4. Allow yourself to say no or find compromises where needed.
5. Unplug for peace of mind.
6. Make rest a priority.

References Mentioned in Today’s Podcast:

Microsoft Research on Burnout

Staff Burnout by Herbert Fruedenberger

What are the Five Stages of Burnout by Integris Health 

Beating Burnout by Michelle Maros 

Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Self-compassion is an antidote to suffering and. It is a truth that no one gets through life unscathed without suffering.

The Four Pillars of Self-Compassion

1. Awareness – Be aware of what you need in the moment to relieve your own suffering.
2. Be honest with yourself and accept yourself for where you are and understanding where you want to be.
3. Patience – Our lives are our own unique timeline.  
4. Confidence and Trust – Trust you are doing what you need to do and it’s going to be enough.
5. Forgiveness – Forgive yourself, let go and love yourself enough to take the next step forward.  

References Mentioned in Today’s Podcast:

 Dr. Kristen Neff

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Trusting yourself begins with loving yourself.

• Be careful with who you trust.
• Take a pause. Have they earned it?
• How does that person make you feel?

What are some qualities and characteristics of someone who is trustworthy and someone who trusts?

• Clear and honest communication
• Great Listener without judgment and with empathy and care
• Compassion & Understanding
• Reliability
• Actions match words
• Authenticity
• Integrity

References Mentioned in Today’s Podcast:

Brené Brown – Anatomy of Trust

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

A trigger is a stimulus that elicits a reaction. In the context of mental illness, "trigger" is often used to mean something that brings on or worsens symptoms. This often happens to people with a history of trauma or who are recovering from mental illness, self-harm, addiction, and/or eating disorders.

How to disengage from the constant habit of being triggered:

1. Have AWARENESS of what triggers you, and knowing what you value and what matters most to you.
2. Set the BOUNDARIES with people and the boundaries within yourself to keep yourself in check.
3. COMMUNICATE with these people about your boundaries and what matters to you as a means of self-care.

References Mentioned in Today’s Podcast:

Understanding Mental Healthy Triggers

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

The relationship that we have with ourselves is the most important relationship you will have in life. And it is the foundation of all of the other relationships

References Mentioned in Today’s Podcast:

• Untamed by Glennon Doyle
• It’s okay to be single and fulfilled at any age by Michelle Maros

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

This week, Barb and Michelle discuss the topic of cycle breaking, what it means to become a cycle breaker, and how we can all start to identify toxic family patterns we want to end. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Cycle breaking - the concept of identifying negative, toxic, dysfunctional family patterns that are passed down from generation to generation. Cultivating the awareness about it and making conscientious changes to not pass this on to further generations.

Steps to Becoming a Cycle Breaker:

• Have awareness. Identifying the patterns or traits you would like to change.
• Have an outlet to discuss or understand the dynamics
• Make the decision that you are not going to carry this. Open yourself up to the healing process
• Consciously deciding to make new patterns while understanding you are not perfect.

Helpful Ways to Choose New Patterns:

1. Set boundaries
2. Allow yourself to remove the unhealthy people in your life.
3. Attend therapy or a support group.
4. Show yourself the kindness and support that you needed as a child.
5. Learn healthy coping strategies for managing big emotions and triggers.
6. For parents, don’t play favorites or pitting children against each other.
7. Release unrealistic expectations for yourself and others.
8. Learn to talk about your feelings and your needs without apologizing.

References Mentioned in Today’s Podcast:

• Dr. Murray Bowen Family Systems Theory
• University of Illinois Counseling Center
• It Ends with Us by Colleen Hoover
• Co-Dependent No More by Melody Beattie
• Radical Acceptance by Tara Brach
• Instagram Reel on Cycle Breaking

If you are anyone you know has been a victim of any kind of sexual assault help is available. https://www.rainn.org/resources

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Retreat – the act of giving up and withdrawing or a time away in a quiet and secluded place where you can relax.

Retreats allow for self-observation of personal feelings, thoughts, and sensations without judgment.

Barb’s Tangible Takeaways from Her Retreat:

1. Commit to notice the dialogue your mind is having with you, but you don’t engage with that dialogue.

a. Do not judge.

b. Do not compare.

c. Do not fix.

2. You can’t place your value and self-worth in the external world. You can’t fix the past. Be present in the moment.

3. Retreats for Barb are a rest of the mind. Be in the trough and allows yourself the space and the ability to feel your feelings. Regaining a sense of self.

References Mentioned in Today’s Podcast:

Barb’s Ted Talk – Is this seat taken?

Vipassana Retreat

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• The root of indecision is fear and not trusting yourself.
• Connect with yourself. Be aware and mindful of what’s up for you.
• If you're stuck in an indecision and you don't know what to do
• Sit down and ask yourself: If I did know what to do, what would the answer be?
• Asking other people’s opinions clouds your clarity.
• Be mindful of who you go to for advice.
• Trust in whatever choice you make, it will serve you either as a blessing or as a lesson.

Resources Mentioned in Today’s Podcast:

• Untamed by Glennon Doyle
• Michelle’s Blog Post on Indecision

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Ask yourself what you truly regret.

Determine what matters to you most and take action to move towards them.

The Practice of R.A.I.N.

• Recognize – Become aware of the emotion that you are feeling.
• Allow – Don’t resist the emotion. Let yourself be present with the emotion.
• Investigate – Ask yourself where you feel the emotion in your body.
• Nurture – Not identify. Have self-compassion for yourself to understand what is happening in your body.

4 Simple Steps:

1. Take Risks. Don’t be afraid to take the first step
2. Make Authentic Choices
3. Believe that if you don’t know things now, you will know later
4. Be grateful for whatever happens, knowing that it’s a teaching.

Resources Mentioned in Today’s Podcast:

The Gifts of Imperfection – Brene Brown

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

• Regret can be reframed as a teacher, rather than a negative emotion in our lives.
• You can only make choices with all the information we currently have.     
• When thinking about regrets, try to see how you can work with the present moment, instead of working against it.
• When we really know what matters most to us, then we can actually be in alignment with who we are.

Resources Mentioned in Today’s Podcast:

• Tiny Beautiful Things: Advice on Love and Life from Dear Sugar by Cheryl Strayed

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Triggers for a perfectionist.

• Not wanting to let people down.
• Having trouble delegating tasks, because you feel that you are the only person who can get it done correctly.
• Feeling like if you take a break you’ll fall behind.
• Not enjoying hobbies because you don’t feel you are good enough.
• Procrastinating because you don’t feel ready.
• Revisiting text messages repeatedly before hitting send.
• Having a fear of failure.
• Thinking you are only going to happy when you reach your finish line or complete your task.

Ho'oponopono for Self-forgiveness

To practice ho'oponopono, take five minutes and take a few deep breaths with your eyes closed. Then, slowly repeat these phrases to yourself.

1. I love you.
2. I’m sorry.
3. Please forgive me.
4. Thank you.

Resources Mentioned in Today’s Podcast:

What Made Maddy Run by ESPN commentator Kate Fagan

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Self-forgiveness means forgiving ourselves for any thoughts in the past that we wish were different.

Forgiveness can’t be done on command, but you can set the intention to forgive.

Barb’s practice to assist with self-forgiveness

1. I offer myself forgiveness for any harm I may have caused myself or others.
2. I forgive myself for the times I have betrayed myself or others.
3. I forgive myself for the times I have abandoned myself or others.
4. Send love to your heart.
5. I am enough. I am complete. I am loved. I am worthy.

Resources Mentioned in Today’s Podcast:

When Things Fall Apart by Pema Chodron

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Resilience can be learned.

Five tips to help you cultivate your resilience:

1. Shift your perspective.

a. The practice of asking yourself how to see things differently.         

2. Look on the brighter side of the situation.

a. Search for whatever goodness you can find in a bad situation.

b. Visualize what you want to accomplish for yourself. Be specific.

3. Cultivate a deep sense of hope.

4. Have gratitude for the simple joys.

5. Practice self-compassion and self-forgiveness.

Resources Mentioned in Today’s Podcast:

• The Road Less Traveled by Scott Peck
• Roadmap to Resilience by Donald Meichenbaum

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.  

Resources Mentioned in Today’s Podcast:

Barb’s favorite books

• Man ‘s Search For Meaning by Vicktor Frankl
• When Things Fall Apart by Pema Chödrön

Michelle’s favorite book

• Big Magic by Elizabeth Gilbert

Peaceful Mind Peaceful Life Bookshelf

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!

Episode Notes:

Boundaries allow us to have more compassion. 

Boundaries are not about the other person. They are about self-care and empowering yourself.

How do we set boundaries for ourselves?

• Notice within your life the trigger points that brings complaining. 
• Remove yourself from situations that don’t align with your beliefs. 
• Don’t share private information with people who haven’t earned your trust. 
• Choose to mute or unfollow people that don’t make you feel good about yourself. 

When communicating your boundaries:

• State your needs. Use “I” statements, such as “I need”. Avoid “you” statements and words like never, always, all the time. 
• Be open to listening and engaging with the person you are communicating with. 

Top four tips for setting healthy boundaries:

1. Be clear about what the boundary is. 
2. Keep it simple enough for someone to remember it. 
3. Do not apologize when setting the boundary. It sends mixed messages. 
4. Be consistent when reinforcing your boundaries. 

Resources Mentioned in Today’s Podcast:

• Atlas of the Heart by Brene Brown
• Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab 

GET YOUR LIMITED EDITION BARB KNOWS BEST MERCH TODAY! CLICK HERE!