Dr. Brene Brown (Notes)

Scarcity Elements

1. Shame prone culture {scarcity thrives in shame prone culture of deep scarcity (never enough)}
   1. painful belief we are unlovable
   2. we are flawed and unworthy of love & belonging
   3. we experience shame as trauma
   4. shame based fear of being ordinary
2. Comparison vulnerable to scarcity
3. Disengagement

Oppositie of scarcity isn’t abundance, it’s wholeheartedness, which at its core is vulnerability, worthiness, facing uncertainty and risk and knowing you are enough.

Wholehearted people believe they are worthy of love and belonging.

Love & Belonging

• What gets in way of belonging is fitting in

Play

• time spent without purpose
• voluntary
• lose track of time
• fun

Spirituality is recognizing and celebrating that we are all inextricably connected to one another by a power greater than all of us, and that our connection to that power and to one another is grounded in love and belonging. Practicing
spirituality brings a sense of perspective, meaning, and purpose to our lives. Some of us call that power greater than
ourselves God. Some do not. Some people celebrate their spirituality in churches, synagogues, mosques, or other
houses of worship, while others find divinity in solitude through meditation or in nature. For example, I come from a
long line of folks who believe that fishing is church, and one of my closest friends believes that scuba diving is the
holiest of experiences. As it turns out, our expressions of spirituality are as diverse as we are. When our intentions and
actions are guided by spirituality – our belief in our interconnectedness and love – our everyday experiences can be
spiritual practices. We can transform teaching, leading and parenting into spiritual practices. Storytelling and creating
can be spiritual practices, because they cultivate awareness.

You either walk into your story and own your truth, or you live outside of your story, hustling for your worthiness.

Tactical breathing

1 inhale deeply through your nose, expanding your stomach, for a count of four – one, two, three, four
2 hold in that breath for count of four – 1, 2, 3, 4
3 slowly exhale all the air through your mouth, contracting your stomach, for a count of 4 – 1, 2, 3, 4
4 hold the empty breath for a count of four – 1, 2, 3, 4
square or box breathing used to increase mindfulnness and decrease anxiety and stress.

Compassion is recognizing the light and dark in our shared humanity.

Commit to practicing loving kindness with ourselves and others in the face of suffering.

10 Guideposts for Wholehearted Living

1. Cultivating authenticity: letting go of what people think
2. Cultivating self compassion: letting go of perfectionism
3. Cultivating a resilient spirit: letting go of numbing and powerlessness
4. Cultivating gratitude and joy: letting go of scarcity and fear of the dark
5. Cultivating intuition and trusting faith: letting go of the need for certainty
6. Cultivating creativity: letting go of comparison
7. Cultivating play and rest: letting go of exhaustion as a status symbol and productivity as self worth
8. Cultivating calm and stillness: letting go of anxiety as a lifestyle
9. Cultivating meaningful work: letting go of self doubt and “supposed to”
10. Cultivating laughter, song, and dance: letting go of being cool and”always in control”