Summary

Emma shares her experience hosting her first retreat, including lessons learned, participant feedback, and how it aligns with her goal to highlight yoga and mindfulness.


Key topics

Retreat logistics and planning
Participant experience and feedback
Embodied practices and their benefits
Importance of pacing and breathing space
Integration of Ayurveda and mindfulness


Quotes

"You just have to do the thing"
"Accept that you're gonna make mistakes"
"Flow and adjust in the moment"


Chapters

00:00 Introduction and overview of the retreat
01:51 Retreat location and setting in Vermont
04:12 Participant experience and bonding
06:05 Lessons learned: doing the thing and accepting mistakes
07:57 Communication with the retreat center
08:47 Participant preferences and surprises
09:45 Planning too much and adjusting on the fly
12:04 The importance of pacing and breathing space
14:05 Embodied practices and their impact
15:52 Use of props and self-support in yoga
16:46 Incorporating Ayurveda and seasonal principles
18:12 Participant reflections on self-care and self-trust
20:10 Overcoming busy lives and making time for retreats
21:07 Success and future plans for retreats
22:06 How to stay informed and join future retreats

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Join Self Trust School Membership

https://www.emmajonesmd.com/self-trust-school-enroll

Summary

Emma discusses the importance of returning to basics in managing life's challenges and health, emphasizing foundational principles, self-awareness, and incremental progress.


Key topics

The importance of foundational principles in health and life management
How to identify and address the root causes of problems
The concept of crisis and rehab phases in personal development
The Spark Cycle as a tool for incremental progress
The role of self-awareness, yoga, and meditation in recognizing early signals
Strategies for returning to basics during crises and stability phases


Chapters

00:00 Introduction to the importance of basics in health and life
02:12 Managing life like managing a clinical problem: foundations matter
04:23 The danger of skipping foundations and focusing on surface solutions
06:45 The importance of sleep, nutrition, and movement basics
09:29 Recognizing when you are in crisis versus stability
12:13 Handling crisis with stability and support
13:01 Rehab phase: rebuilding after stabilization
15:06 The discordance of high-achieving women in crisis and stability
17:47 Returning to basics: diagnosis, assumptions, removal, positioning
19:08 Calming the nervous system and scheduled relief
20:01 Titrating doses and understanding your body's needs
21:30 Using adjuvants after establishing stability
22:28 The Spark Cycle: a tool for managing phases and progress
23:19 Small wins, identity, and reframing in recovery
24:43 Tracking signals and adjusting your cycle
25:30 Case example: Molly’s successful symptom management and rehabilitation
26:24 Recognizing future crises and quick response strategies
27:13 Practicing self-awareness through yoga and meditation
28:11 Measuring how quickly you notice signals of imbalance
28:42 Final advice: check in with yourself and return to basics

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Summary

Emma shares insights on how changing your environment can accelerate personal transformation and habit change, based on neuroscientific and experiential evidence. She discusses practical strategies for organizing retreats and creating environments conducive to growth.



Key topics

The neuroscientific basis for environment affecting behavior
Habit stacking and environmental cues
The role of environment in slowing or accelerating change
Practical tips for organizing retreats for personal growth
The importance of intention and environment in habit change


Key takeaways

Changing environment accelerates brain change and habit formation.
Moving to a new environment can release old thought patterns and habits.
Retreats and intentional environments make habit change easier and more effortless.
Small environmental modifications can lead to significant behavioral shifts.
Preparation and community support are key for successful retreats.


Chapters

00:00 Introduction to Environment and Behavior Change
311:06:23 Neuroscientific Evidence for Environment Impact
636:06:23 Habit Stacking and Environmental Cues
1030:33:03 Personal Experience with Retreats and Environment
1344:26:25 How Environment Changes Brain Patterns
16944:26:27 Designing Retreats for Personal Growth
20194:26:29 Preparing for a Retreat and Setting Intentions
23416:39:50 Logistics and Communication During Retreats
26555:33:10 Small Changes Over Big Changes
28583:19:53 Encouragement to Start Small and Be Consistent

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Summary

In this episode, we explore the nuanced differences between being 'fine' and being grounded, as well as the distinction between self-reliance and self-trust. These insights are crucial for high-achieving women in healthcare to build resilience and inner confidence.

Key topics

Difference between being fine and grounded confidence
Practicing transition rituals for emotional regulation
Impact of grief and loss on self-trust
Building self-trust through practice and systems change
Distinction between self-reliance and self-trust
Role of societal systems in trust development
Tools for grounding: breath, body, yoga, meditation
Importance of small acts of kindness and gratitude
Decision-making and trusting your discernment
Creating a system for ongoing self-trust development


Key takeaways

Grounded confidence is about believing in your body's and mind's ability to handle life's challenges.
Practicing transition rituals like walking, yoga, and breathing helps return to your grounded center.
Grief and loss deeply impact your sense of trust and require intentional healing practices.
Self-trust is built through consistent practice and systemic change, not just willpower.
High-achieving women often rely on self-reliance but need to develop true self-trust to withstand life's storms.

Enroll in Self Trust School. Doors close September 13th.

https://www.emmajonesmd.com/self-trust-school-enroll

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Summary

Emma Jones introduces the headline method, a practical system for navigating difficult conversations with clarity, care, and confidence. Drawing from her experience as a hospice doctor, she shares how this adaptable approach can improve communication in both clinical and personal settings.

Key topics

The four steps of the headline method: plan, set the table, say the thing, align and acknowledge
The importance of presence and authenticity in communication
How to prepare for unique and challenging conversations
Applying the method in clinical and personal settings
Using the six gates to craft effective headlines
The role of empathy and connection in difficult talks


Key takeaways

Most difficult conversations fail not because of what we say, but because of how we prepare.
Scripts are less effective than adaptable frameworks that consider the unique circumstances.
Practicing lower-stakes conversations helps improve skills for more critical moments.
Clear, kind, and necessary communication is key to maintaining connection.
Pausing after delivering the headline allows space for response and understanding.

Download the Headline Method Guide https://www.emmajonesmd.com/headline

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Emma explores the concept of capacity as the crucial resource that determines how we respond to life's challenges. She explains how building and managing our energetic capacity can improve decision-making, emotional resilience, and overall well-being.


Key topics

The metaphor of lung capacity and its relevance to personal capacity
How capacity influences reactions, decision-making, and relationships
The interconnected accounts of capacity: physical, cognitive, emotional, relational
Strategies to build and maintain capacity through daily practices and experiments
The importance of long-term conditioning over crisis management
Using a personalized dashboard to track and enhance capacity
The impact of capacity on handling uncertainty and high-stakes decisions
The fallacy of doing more to increase capacity, focus on quality of choices
The holistic view of capacity as a multi-dimensional resource
Practical tips for increasing capacity gradually over time


Get the Thrive Dashboard to start tracking your capacity and learn more about ways to increase your capacity over time.

https://www.emmajonesmd.com/dashboard

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Summary

Emma explores how habits, rituals, and acting 'as if' can influence our thoughts, feelings, and behaviors. She shares personal stories, scientific insights, and practical tips on using actions to shape inner states and foster positive change.


Key topics

The role of rituals and habits in reinforcing love and emotional bonds
The concept of 'acting as if' and its scientific basis in neuroplasticity
How small actions and language shifts can lead to profound inner change
The importance of repetition and devotion in forming new neural pathways
Practical examples of rituals that promote calmness, confidence, and compassion
The influence of the reticular activating system on attention and awareness
The power of external cues and clothing in shaping internal states
Using language, especially replacing 'but' with 'and', to foster abundance mindset
The importance of practice and consistency in habit formation
Emma's personal stories and scientific insights on behavior change


Key Quote
"Change your words, change your thoughts"


Resources

James Clear - Atomic Habits -https://bookshop.org/a/88238/9780735211292
Reticular Activating System - Wikipedia - https://en.wikipedia.org/wiki/Reticular_activating_system
Emma's Scripts for Communication with Confidence - Coming Soon!

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe

Summary

Emma explores the common limiting beliefs we tell ourselves, how our brains create these 'sensible lies' to keep us safe, and how recognizing these can lead to a more fulfilled life. This episode offers insights into neurobiology, cognitive dissonance, and practical steps to shift our mindset.

Key topics

The concept of 'sensible lies' and their role in self-protection
Neurobiology behind belief formation and change
Cognitive dissonance reduction and defensive pessimism
The impact of limiting beliefs on life satisfaction and regret
Practical steps to recognize and reframe self-limiting thoughts


Key takeaways

Your brain creates 'sensible lies' to keep you safe, not necessarily to serve you.
Recognizing these lies is the first step toward change and growth.
Neuroplasticity means your brain can change at any age.
Limiting beliefs often stem from decisions made long ago, not fixed traits.
Living in fear of disappointment can lead to regret and unfulfilled potential.

Key quotes

"Some beliefs are just lies your brain has built for you."
"Your brain rewrites hope to keep you safe."
"The cost of these lies is potential lost."


Chapters

00:00 The common belief that limits us is often a lie
80:32:14 The 'sensible lie' and how it sounds like wisdom
2027:45:42 How our brains rewrite stories to avoid dissonance
4083:19:06 The role of threat detection and safety in belief formation
7361:05:49 The cost of defensive pessimism and shutting down hope
10833:19:16 Identifying specific limiting beliefs: hope, identity, timing
16861:06:09 The debt of potential lost and life regrets
22666:39:38 Practicing awareness without trying to fix immediately
24944:26:22 The power of recognizing and observing your own mind

resources

Neuroplasticity - The Brain's Ability to Change - https://www.psychologytoday.com/us/basics/neuroplasticity
Cognitive Dissonance Theory - https://www.psychologytoday.com/us/basics/cognitive-dissonance

Get in touch with Emma

Instagram https://www.instagram.com/ejones_md/

Website https://www.emmajonesmd.com/

Subscribe the the Self Trust Newsletter

https://www.emmajonesmd.com/newsletters/self-trust-newsletter/subscribe