Lesson 1
Meeting Your Present Self
Most of us spend very little time relating to who we actually are right now—we're too busy comparing ourselves to who we think we should be, who we used to be, or to who we hope to become. This session explores the self-development paradox: that real transformation begins with accepting yourself exactly as you are. Includes a brief guided reflection to help you pause and meet your present self with kindness.
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Lesson 2
The Inner Critic
That harsh inner voice that attacks you when you fall short isn't the truth about you—it's a protective part trying to keep you safe. This session explores where the inner critic comes from, what it's actually trying to do, and how to shift from being controlled by it to being in conversation with it. You'll learn to relate to your critic with curiosity and warmth, recognizing its usefulness without letting it run you.
Companion Track: Softening The Inner Critic (HTSR #2)
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Lesson 3
The Shadow
The parts of yourself you've pushed away, rejected, or hidden don't disappear—they live in what Jung called the shadow. This session explores how the shadow forms, why it matters, and how acknowledging these disowned parts can bring more wholeness, compassion, and inner ease. Shadow work isn't about dwelling on darkness—it's about reclaiming the energy and gifts that were buried with those rejected parts.
Companion Track: Healing the Parts You Hide (HTSR #3)
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Lesson 4
The Body
Your body isn't a meat robot or an inconvenient vehicle for your mind—it's an intelligent ally that speaks a language most of us unlearned in childhood. This session explores how to shift from treating your body as an enemy or burden to inhabiting it with respect, curiosity, and care. You'll learn to listen to your body's signals, practice embodied self-compassion, and move from body criticism toward body neutrality and beyond.
Companion Track: Coming Home to the Body (HTSR #4)
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Lesson 5
The Ego
The ego gets the worst reputation in spiritual circles, but what if we stopped trying to kill it and started understanding it? This session reframes the ego not as the enemy but as a loyal (if sometimes overattached) part trying to keep you safe and oriented in the world. You'll learn to shift from ego demonisation to ego alignment—putting it in service of your deeper wisdom rather than letting fear and pride run the show.
Companion Track: Befriending The Ego (HTSR #5)
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Lesson 6
The Mind
For most of our lives, we believe we are our thoughts—but there's a part of you that can watch the mind think. This session explores the difference between being fused with your thoughts and living from the observing self. You'll learn to shift from being controlled by your mind to being in conversation with it, transforming it from a fear factory into a useful tool that works with you rather than against you.
Companion Track: Learning To Rest As Awareness (HTSR #6)
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Lesson 7
Integrity & Self-Trust
Self-trust isn't given—it's built, one kept promise at a time. This session explores how breaking small promises to yourself erodes confidence from the inside out, and how rebuilding self-trust through micro-promises and integrity creates the foundation for genuine self-respect. You'll learn why the quality of trust between you and you is the most important trust on earth, and how to start repairing it today.
Companion Track: Rebuilding Self-Trust (HTSR #7)
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Lesson 8
Power & Agency
Many of us have handed over our personal power without realizing it—to circumstances, to others' expectations, to fear. This session explores the difference between drifting through life and consciously authoring it, and how reclaiming agency (even in small ways) transforms your relationship with yourself. You'll learn to shift from "life happens to me" to "I happen to life," one intentional choice at a time.
Companion Track: Reclaiming Your Inner Authority (HTSR #8)
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Lesson 9
Self Across Time
You're not a single point in time—you're a timeline, with a younger you still waiting for rescue and a future you already living with today's choices. This session explores how to stop punishing your past self, stop dumping problems on your future self, and start treating all versions of you with the same compassion and care. You'll learn to become the trustworthy adult the child needed and the wise ancestor the future self is already becoming.
Companion Track: A Conversation Across Time (HTSR #9)
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Lesson 10
Self-Compassion
Self-compassion isn't self-pity or letting yourself off the hook—it's treating yourself with the same warmth and understanding you'd offer a good friend who's struggling. This session explores why self-compassion is so difficult, what it actually is (using Kristin Neff's framework), and why it's the structural foundation that makes everything else in this course actually stick. You'll learn that self-compassion isn't fluffy—it's functional, fierce, and essential for real growth.
Companion Track: Loving-Kindness for Yourself (HTSR #10)
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Lesson 11
Suffering
Suffering is inevitable, but how you relate to your own pain makes all the difference. This session explores how to meet suffering with presence and compassion rather than resistance and self-attack. You'll learn to distinguish between the first arrow (the actual pain) and the second arrow (the harsh commentary you add), and discover how turning toward difficulty with kindness—rather than fighting or numbing it—creates the conditions for healing.
Companion Track: Meeting Suffering With Presence (HTSR #11)
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Lesson 12
Boundaries
Boundaries aren't walls or selfishness—they're acts of self-respect that protect your well-being and make relationships healthier. This session explores why boundaries are so difficult to set (especially with yourself), how they actually strengthen relationships rather than damage them, and how learning to say "no" with dignity is one of the kindest things you can do for yourself. You'll learn that boundaries are how you stop abandoning yourself to please others.
Companion Track: Boundaries As Self Care (HTSR #12)
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Lesson 13
Authentic Expression
Authenticity requires the courage to be seen as you are—imperfect, uncertain, and real. This session explores how chronic self-censorship and people-pleasing disconnect you from yourself, and how reclaiming your voice (even in small ways) is an act of self-love. You'll learn that vulnerability isn't weakness—it's the birthplace of connection, creativity, and the confidence that comes from no longer hiding who you are.
Companion Track: The Courage To Be Who You Are (HTSR #13)
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Lesson 14
Homecoming
This final session brings the entire journey full circle. We've explored your relationships with your present self, your critic, your shadow, your body, your ego, your mind, your integrity, your power, your past and future selves, suffering, boundaries, and authentic expression. Today, we integrate it all and acknowledge what this work really is: coming home to yourself. You'll leave with a sense of what it feels like to finally be on your own side—and a daily practice to keep that relationship alive.
Companion Track: Self-Compassion: A Morning Practice (HTSR #14)
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