Better Than Perfect: Transforming Inner Critic to Self-Compassion
A shame-free online, self-paced course to help you transform the inner critic into self-compassion
Are you ready to embark on a transformative journey towards embracing your authentic self and reconnecting with your inner child?
Welcome to Better Than Perfect, where we prioritize compassion over perfection and healing over shame!
If you answered yes to any of these questions then Better Than Perfect was made with you in mind!
the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging (Brené Brown).
Shame is different than guilt; guilt says “I did a bad thing” whereas shame says “I am the bad thing” (we’ll get more into that in the course).
In the book The Gifts of Imperfection, there is an idea called Shame Resilience, which is
"the ability to recognize shame, to move through it constructively while maintaining worthiness and authenticity, and to ultimately develop more courage, compassion, and connection as a result of our experience."
How do we develop resilience to such deep-cutting shame?
1) Recognizing when it comes up
2) Identifying what activates it
3) Talking about it by saying it
I grew up with a caregiver who told me on multiple occasions that they wished I had never been born, that I wasn’t good enough and I would never be good enough. I always felt like I had to apologize for my existence, and then in turn, I felt like I had to hustle to prove and justify my existence.
Hearing such things on repeat from such a young age planted a deeply rooted belief that there was something wrong with me and I needed to DO whatever I could to earn the love, acceptance, and belonging that is woven into our biological nature, especially in children. That belief – that shame – told me that there must be something wrong with me if my own caregivers couldn’t give me the unconditional love I kept hearing about at school and church. I felt so alone, so isolated, so ashamed of myself.
Shame is an intensely painful experience – one that I know is not just unique to me, because chances are, if you’re reading this, you might have experienced a whole lot of shame too.
“Shame loses power when it is spoken.”
A big motivating factor for the work I do is to help people feel seen, heard, and less alone. And I’ve found that even just acknowledging or validating someone’s experience – by pointing a finger at my own shame that kept me stuck – can set them on a completely different trajectory and set the foundation for healing and compassion to take root.
While so much of the work in this course is going to be moving toward and forward with compassion, part of that work is also about addressing and releasing shame – or cultivating shame resilience as Brené Brown would say – without shaming ourselves for having shame!
Your first practice in self-compassion: identify any shame that might come up around the things you had to do to survive (maybe this looks like perfectionism, people pleasing, fawning, feigning, freezing, fighting) and decide if you're ready to release it.
"Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment?
Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?"
-Dr. Kristen Neff, https://self-compassion.org/the-three-elements-of-self-compassion-2/
These quotes by Brené Brown and Kristen Neff create the nucleus for this course, for the work I do, and for the support and empowerment I hope to pass onto you.
Introduction: Meet Yourself Where You Are (with curiosity and compassion)
FREE PREVIEWLesson 1: How did we become recovering perfectionists?
Lesson 2: People Pleasing Perfectionists
Lesson 3: That Pesky Inner Critic pt. 1
Lesson 4: Limiting Beliefs and Cognitive Distortions
Lesson 5: Identifying Strengths and Core Values [workbook]
Lesson 6: Personality Quizzes
Lesson 7: Meet Your Compassionate Witness
Lesson 8: Reflection Questions [workbook]
BONUS: Trauma & the Body - You Make Sense
Introduction: Break the Cycle (if you want things to be different, you have to do things differently)
FREE PREVIEWLesson 1: Breaking the Cycle of Perfectionism
Lesson 2: Fixed vs Growth Mindset
Lesson 3: That Pesky Inner Critic pt. 2
Lesson 4: Boundaries 101
Lesson 5: Breaking the Cycle of Emotional Harm
Lesson 6: Meeting Unmet Childhood Needs pt. 1
Lesson 7: Reflection Questions [workbook]
BONUS: Action Brainstorming [worksheet]
BONUS: Attachment Styles
Introduction: Show Up For Yourself (as much as you do for everyone else)
FREE PREVIEWLesson 1: Boundaries 102
Lesson 2: Nervous System Regulation
Lesson 3: Shame & Guilt
Lesson 4: Building self trust, self worth, and self esteem
Lesson 6: What is Compassion? by Kristin Neff
Lesson 7: Understanding Your Capacity
Lesson 8: Meeting Unmet Childhood Needs pt. 2
BONUS: Polyvagal Theory
Introduction: Integrate, Integrate, Integrate (progress, not perfection)
FREE PREVIEWLesson 1: G.R.O.W. Your Goals
Lesson 2: RAIN meditation
Lesson 3: 10 Days of Self Compassion Journaling Prompts
Lesson 4: Embodying Your Authentic Self
Lesson 5: Your Unique Nourishment Workbook
Lesson 6: Revisiting Module 1's journaling prompts
BONUS: Gratitude Journal
Some key focuses of this course will include...
Reconnecting with Your Authentic Self: Embrace imperfection as a beautiful part of your journey & discover the power of vulnerability and authenticity in your relationships.
Redirecting from the Inner Critic to Self-Compassion: Release the weight of self-judgment & cultivate a loving inner dialogue that supports your unique journey.
Rewriting Old Narratives and Societal Expectations: Learn to say yes to yourself and prioritize your well-being through effective boundary-setting strategies.
Reparenting Your Inner Child: Heal past wounds with compassion and nurture and support the inner child within you by becoming the wise, compassionate adult you needed when you were younger
“The course was amazing. It really resonated with me and I found it full of rich insights and even (sometimes, not always) as a good refresh on bits of knowledge that I got in the past here and there: it was so good to have it all wrapped up with a clear structure and explanation alongside. Marisa, while explaining, feels like a big sister that is ahead on her healing journey but doesn’t want to gatekeep her knowledge and really wishes to help you. After years of ppl pleasing I’m on a pattern to find my true self and understanding what I really want… and the joyful, light and sometimes playful tone of Marisa really helped me feel better about this change and less afraid of disappointing family. I will remember, in particular, what was said in the last video lesson of the course: it is not “lost time” the time spent figuring yourself and what you want and why out.”
Arianna F.“I definitely recommend [this course] for folks wanting to learn how to be more compassionate towards themselves. Marisa’s course is easy to understand, approachable, and applicable. She talks to viewers with such kindness, it feels like you’re listening to a friend! Her written transcripts of the videos are super helpful if you’re a visual learner and the worksheets are insightful and easy to comprehend. I’m grateful to have gotten a chance to test out her course and can easily see it be helpful for many people”
Jenny S.“I have to admit, it was emotionally challenging for me at times but I feel very lucky to have been able to participate. The way it's structured, at our own pace, gives us room to really think, breathe and take breaks as needed. I like the way you are so natural and authentic in the videos and your smile and laughs are contagious. It was a real growing experience for me and I'm sincerely grateful you helped me become more compassionate with myself and closer to my inner child. Lots of love...”
Marie H.I want you to know that there is nothing wrong or shameful with whatever you had to do to survive.
Now, you get to find the aspects and strengths of these things that you want to carry forward with you -- the things that serve you -- and what you're ready to let go.
And the work we do in this course can help support you in identifying where you are, where you want to be, and sustainable ways to get you there.
Please note that all sales are final and refunds will not be given due to the digital nature of the course.
Any additional questions? Feel free to email Marisa at [email protected] -- I believe in full transparency so that when you sign up to work with me, you feel prepared, confident, and empowered!
This course is for anyone on a healing journey looking to reconnect with their authentic self, rediscover their inherent worth, and reparent their inner child to help them move through life with more self-love and compassion so that they can prioritize their needs, cultivate a more supportive and empowering inner dialogue, and create a more balanced and sustainable lifestyle.
One-time payment of $97.00
The beauty of this course is that you get to go AT YOUR OWN PACE! No deadlines or pressure.
All sales are final and refunds will not be given due to the digital nature of the course.
Coaching provides personal coaching to individuals/groups. It is not therapy nor should be treated as a substitute for working with a medical professional or other licensed mental health professional. Coaches do not diagnose; please work with a medical professional or licensed therapist, psychiatrist, or psychologist for diagnoses or if you feel psychologically stressed out to the point you are unable to function in your day-to-day life. Coaching may enhance your therapy or healing journey, but the bulk of coaching is present/immediate future-focused rather than past-focused. If you're specifically looking to explore the past, coaching may not be the best fit for this current stage of your journey. I encourage you to reach out to a licensed mental health professional for support during this part of your journey. Results are not guaranteed and any actions you take, and the consequences thereof, whether real or imagined, are entirely your own. I accept no liability from anything that should arise from the use of the information on this site or the engagement of my services.