Once you discover the powerful connection between your thoughts and feelings, you’ll initially enjoy a tremendous feeling of capability, “Amazing. I never have to feel bad again!”

Sound good? Hang on. It’s exactly at this point you need to keep an eye out for your perfectionist tendencies. If you’re like many of us, you’ll find yourself wanting to do this awareness work “correctly”. You’ll start to believe there are “right” thoughts (ones that make you feel good) and “wrong” thoughts (ones that make you feel bad).

Don’t use this powerful awareness tool as a weapon you point at yourself. Don’t engage in “thought shaming” where you scold yourself for not thinking more intentionally.

Listen to this episode to discover how thought shaming occurs and how to use self compassion to pivot out of it. Make “thought work” a tool you use to build greater awareness and understanding of yourself, and not as yet another thing you tell yourself you need to do well.


Join me for The Magic Room Experience group coaching program beginning June 28, 2022. We’ll work together to break through all the BS in your mind that stands between you and living more expansively in one or more areas of your life. You’ll end the program feeling unfettered, expansive, excited and open, and you’ll be actively creating the life you want.

To learn more details about The Magic Room Experience, how much it costs and whether you could benefit, subscribe to my Creative Expansion newsletter. To do that, just click on the Creative Expansion newsletter subscription link you’ll find in several places on www.gracedcanvas.com.

You can also hear my ideas about how to make your life more expansive on Instagram @gracedcanvascoaching, Facebook (friend me www.facebook.com/heather.kerr.9461), LinkedIn (www.linkedin.com/in/heatherkerr/) or at one of my workshops at GRACE Studio in Prince Edward County, Ontario.

GRACE Studio is where I show my paintings, host workshops and sponsor other live events. You can find out what’s on at GRACE Studio at www.gracedcanvas.com or by subscribing to my newsletter.

In addition to the Magic Room Experience group coaching program, I offer a limited number of individual custom online coaching spots, as well as custom mini-retreats at my property. If you have a specific, expansive goal you’re struggling to make happen, there’s likely an experience I offer that’s suited to your tastes and inclinations. To discuss opportunities for your custom coaching or mini-retreat experience, book a free personal strategy session at www.gracedcanvas.com.


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I’m a former international tax lawyer and senior partner of Ernst & Young in Toronto, where I serviced banks and other large multinationals and led a large group of professionals.

My life expanded when I left the law in 2014 to learn how to paint, something I’d always dreamt of doing, but had no reason to believe was possible for me. After a couple years of painting and selling my work, I became passionate about helping other people who yearn to feel more personally fulfilled, invigorated and soul connected in their lives every day, and I became certified as a life coach.

I now spend my time painting, coaching, and creating live events at GRACE Studio (more formally, the “George Russell Academy of Creative Expansion”) in beautiful Prince Edward County, Ontario, Canada. And, of course, producing this podcast for you.