Cultivating Self-Compassion

What if your inner critic is the biggest thing holding back your learning and performance? In this episode, I speak with Dr. Jon Walker—retired physician, self-compassion teacher, and founder of Modestly Mindful—about why self-compassion isn't just self-care, but a powerful tool for improving our ability to learn and perform at our best. Jon and I discuss what compassion is, why it's important, and how to bring it into your work and life. Whether you’re a teacher, manager, student, or anyone navigating pressure, struggles, or setbacks, Jon makes the case for being kinder to yourself—and shows you how.

👤 About the Guest

Dr. Jon Walker is a retired physician and certified mindful self-compassion teacher. He has completed training at UCLA’s Mindfulness Awareness Research Center and holds credentials from the International Mindfulness Teachers Association. Through Modestly Mindful, Jon offers free courses and resources that make self-compassion accessible, practical, and powerful for everyday life. His past experience in high-stress clinical settings brings real credibility to his teaching.

🧠 Key Topics Covered:

In this episode, we explore:

• What self-compassion really is (and isn’t)
• The 3 core components of self-compassion: mindfulness, common humanity, and self-kindness
• The difference between “tender” and “fierce” self-compassion
• Cultural myths around self-compassion—especially for men
• Jon’s personal journey from burnout to renewal
• Why high performers often resist self-compassion—and need it most
• How trauma and childhood messages shape our self-talk
• A guided self-compassion break practice (starting around 46:00)
• Research on self-compassion and PTSD, healthcare, education, and more
• Tips for applying self-compassion in daily life, even in 30-second bursts
• The concept of “backdraft” and why things sometimes get harder before they get better

• Self-Compassion Break (3-step real-time practice)
• Supportive Touch (ways to activate your body’s calming system)
• The Question: “What do I need right now?”
• Reframing the inner critic as a caring coach
• The importance of practicing at “turtle speed” and customizing practices

📚 Further Resources

• ⁠Center for Mindful Self-Compassion⁠ – Home of the model developed by Dr. Kristin Neff and Dr. Chris Germer
• ⁠Kristin Neff, Ph.D.⁠ – Research, books, and talks
• ⁠Paul Gilbert’s Compassion-Focused Therapy⁠ – Especially for those with a trauma background
• ⁠Stanford’s Center for Compassion and Altruism Research and Education⁠

🗣️ Transcript

HERE