The Shed & Shine Podcast

Ep. 9 - Fear of Self

Title: Fear of Self (Shed & Shine Ep. 9) Length: ~18 mins Description: Fear of self isn’t really fear of you—it’s fear of your thoughts, sensations, or desires. In this episode, Sarah guides you through cognitive defusion, embodied awareness, and yogic witness consciousness to help you reconnect with your inner wisdom. You’ll explore how perfectionism keeps you stuck, how body cues can regain their rightful place in decision-making, and how a simple “5% step” can transform the way you move through your day. What You’ll Learn: * How cognitive defusion softens the power of anxious or self-critical thoughts * Why interoceptive awareness matters for intuitive, values-aligned decisions * How maladaptive perfectionism creates avoidance (not excellence) * What internal psychological safety feels like—and why you need it * How yogic principles like vrittis and sakshi help you observe instead of over-identify Practice Card: * Defusion practice: Thoughts and feelings like clouds that are passing by. Name them (e.g., “I’m having the thought that ___,”) then let it float by for 2 minutes. Reflection Prompt: What’s really underneath my fears of my thoughts & feelings? What if I allowed myself to have all my desires?  Resources Mentioned: * Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. * Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive Therapy and Research, 14(5), 449–468. https://doi.org/10.1007/BF01172967 * Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press. * Hewitt, P. L., & Flett, G. L. (1991). Perfectionism in the self and social contexts: Conceptualization, assessment, and association with psychopathology. Journal of Personality and Social Psychology, 60(3), 456–470. https://doi.org/10.1037/0022-3514.60.3.456 * Mehling, W. E., Price, C., Daubenmier, J. J., Acree, M., Bartmess, E., & Stewart, A. (2012). The multidimensional assessment of interoceptive awareness (MAIA). PLOS ONE, 7(11), e48230. https://doi.org/10.1371/journal.pone.0048230   Let’s Connect: Explore coaching at drsarahleecoaching.com, follow @drsarahleecoaching, and subscribe for weekly practices.

Ep. 8 - Fear of Too Much

Title: Fear of Too Much (Shed & Shine Ep. 8) Length: ~15 mins Description: “Too loud. Too ambitious. Too emotional.” In a culture that rewards smallness in women, being labeled “too much” is often a tactic to enforce norms. In this episode, Sarah explores why these systems exist, discusses the research behind these norms, and shares how to channel your “much-ness” energy with the yogic lens of Brahmacharya and the Buddhist Middle Way. What You’ll Learn: * Why “too much” critiques are bias in disguise (and how to spot them) * How to turn bigness into focused, values-aligned influence * Somatic and language tools to show up without shrinking Practice Card: * Lion’s breath ×3 to discharge tension. * Translate apology into clarity: “I care deeply; here is what I have to offer; here is my ask.” * Take up one bit of space today (voice, role, or room request). Reflection Prompt: Where did I learn I’m “too much,” and what gift lives inside that bigness? Resources Mentioned: * Eagly, A. H., & Karau, S. J. (2002). Role congruity theory of prejudice toward female leaders. Psychological Review, 109(3), 573–598. * Epitropaki, O., & Martin, R. (2005). From ideal to real: A longitudinal study of the role of implicit leadership theories on leader–member exchanges and employee outcomes. Journal of Applied Psychology, 90(4), 659–676. * Gelfand, M. J., Raver, J. L., Nishii, L., Leslie, L. M., Lun, J., Lim, B. C., Duan, L., Almaliach, A., Ang, S., Arnadottir, J., Aycan, Z., Boehnke, K., Boski, P., Cabecinhas, R., Chan, D., Chhokar, J., D’Amato, A., Ferrer, M., Fischlmayr, I. C., … Yamaguchi, S. (2011). Differences between tight and loose cultures: A 33-nation study. Science, 332(6033), 1100–1104. * Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. (Brahmacharya) * Hanh, T. N. (1998). The heart of the Buddha’s teaching: Transforming suffering into peace, joy, and liberation. Broadway Books. (Middle Way) Let’s Connect: Visit drsarahleecoaching.com, follow @drsarahleecoaching, and join the newsletter for more science-meets-soul tools.

Ep. 7 - The Fear of Not Enough

EPISODE 7: Fear of Not Enough Title: Fear of Not Enough (Shed & Shine Ep. 7 — Series Two: The Fears That Keep Us from Shining Our Light) Length: ~24 mins Description: “Not enough” isn’t your flaw—it’s a learned shadow. In this first episode of Series Two, Dr. Sarah Lee (coach, professor, meditation & yoga teacher) traces how scarcity culture, comparison, and perfectionism keep the bar moving further away so we never feel quite "enough".  Drawing on social psychology, yoga philosophy, and Buddhist teachings, Sarah offers a grounded, spiritual-leaning reset: non-grasping, contentment, and simple values-aligned actions.  You’ll also learn a quick “fact vs. forecast” thought check to turn doom-y predictions into clear next steps—so worthiness becomes a lived experience, not a finish line. What You’ll Learn: * How scarcity culture fuels “never enough”—and why you’re not the problem * Why comparison + objectification increase anxiety and self-surveillance * How stereotype threat quietly taxes performance under identity pressure * A kinder path: self-compassion and intrinsic values (SDT) for sustainable motivation * The yoga/Buddhist lens—non-grasping, contentment, and the “hungry ghost” image—in plain language * A practical fact vs. forecast reframe to move from story → action Practice Card: * Affirmation: “Right now, as I am, I am enough. I am worthy.” * Name one intrinsic value and take a 10-minute action that honors it. * Micro-challenge (24 hrs): Notice Negative Self-Talk. When a harsh story appears, ask: forecast or fact? * Forecast → rewrite as fact + one next action. * Global label → narrow to something specific and workable. Reflection Prompts: 1. What standard am I trying to meet—and who set it? 2. One intrinsic value I’ll honor this week is ________. What’s a 10-minute action that lives that value? Resources Mentioned: * Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. * Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117–140. * Fredrickson, B. L., & Roberts, T. (1997). Objectification theory: Toward understanding women’s lived experiences and mental health risks. Psychology of Women Quarterly, 21(2), 173–206. * Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. * Steele, C. M., & Aronson, J. (1995). Stereotype threat and the intellectual test performance of African Americans. Journal of Personality and Social Psychology, 69(5), 797–811. * Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. (Santosha; Aparigraha) Let’s Connect: Visit drsarahleecoaching.com to learn about coaching. Follow @drsarahleecoaching and subscribe to the newsletter for weekly science-meets-soul tools.

Ep. 6 - You Are the Light You Were Looking For

Title: You Are the Light You Were Looking For (Shed & Shine Ep. 6) Length: ~18 mins Theme: Integration, Visioning & Embodiment Description: In this final episode of Shed & Shine: A Soulful Career Reboot, Dr. Sarah Lee celebrates the culmination of this first series with an invitation to create your very own Shed & Shine Manifesto. Blending research, soul practices, and personal storytelling, Sarah explores how to turn insight into action with implementation intentions, why identity integration matters, and how future-self visualization can guide your path. You’ll hear stories from her own journey of weaving together the roles of professor, coach, yogi, and musician — and from her client Andrea, who built her dream business by integrating all the pieces of herself. What You’ll Learn: * How to turn aha moments into concrete action steps (implementation intentions) * Why integrating all parts of your identity leads to authenticity and freedom * How future self-visualization can motivate and clarify your next steps * Why your purpose isn’t “out there” to find — it’s already within you  Reflection Prompt: Finish this sentence: “ I invite and integrate all parts of myself, including ____. I shed ____, and I shine ____.” Say it out loud. Write it down. That’s your manifesto. References and Resources: * Brach, T. (2021). Trusting the Gold: Uncovering your natural goodness. Rider. * Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503. * Roberts, L. M., et al. (2005). Social identity integration and professional image construction.  Wharton IDEAS Lab [https://ideas.wharton.upenn.edu/wp-content/uploads/2018/07/Roberts-2005.pdf?utm_source=chatgpt.com] * Gospel of Thomas (Logion 70). (n.d.). In Stephen J. Patterson & James M. Robinson (Trans.), The Gospel of Thomas: The Gnostic Wisdom of Jesus (Logion 70). Early Christian Writings+1 [https://www.earlychristianwritings.com/thomas/gospelthomas70.html?utm_source=chatgpt.com] * Prabhupāda, A. C. Bhaktivedanta Swami. (2008). The Bhagavad-Gita as It Is: With the Original Sanskrit Text, Roman Transliteration, English Equivalents, Translation and Elaborate Purports (2nd rev. & enlarged ed.). The Bhaktivedanta Book Trust. Applications are now open for the Fall 2025 Shed & Shine Coaching Program. Early bird pricing ends September 26, 2025. Visit drsarahleecoaching.com [https://www.drsarahleecoaching.com] to apply. Follow me on Instagram @drsarahleecoaching.

Ep. 5 - You Don’t Need a Title to Lead

EPISODE 5: You Don’t Need a Title to Lead Title: You Don’t Need a Title to Lead (Shed & Shine Ep. 5) Length: ~15 minutes Description: Leadership isn’t about titles, corner offices, or being the loudest voice in the room — it’s about presence, alignment, and integrity. In this episode of Shed & Shine: A Soulful Career Reboot, Dr. Sarah Lee explores why women are so often caught in the “double bind” of warmth vs. competence, and how mindfulness and yoga philosophy offer a different way to lead: with authenticity, compassion, and courage. What You’ll Learn: * Why traditional leadership prototypes are biased toward dominant, male-coded traits * The Stereotype Content Model: warmth vs. competence, and how it traps women in a double bind * Feminine leadership qualities that transform teams and communities: collaboration, empathy, deep listening * How presence (drishti) shapes leadership more than volume or authority * A short guided reflection to experience mindful leadership in real time * The Shed & Shine coaching model: Education + Embodiment + Empowerment Reflection Prompt: ✨ What’s one space in your life where you could show up with more presence, not perfection? Resources Mentioned (APA style): * Brach, T. (2003). Radical acceptance: Embracing your life with the heart of a Buddha. Bantam Books. * Kornfield, J. (1993). A path with heart: A guide through the perils and promises of spiritual life. Bantam Books. * Lord, R. G., Foti, R. J., & De Vader, C. L. (1984). Prototypes of leadership. * Eagly, A. H., & Chin, J. L. (2010). Diversity and leadership. * Fiske, S. T., Cuddy, A. J. C., & Glick, P. (2002). The warmth/competence model. * Ram Dass. (1971). Be here now. Lama Foundation. * Yoga philosophy: drishti (focal gaze in asana practice).  Let’s Connect: Website: drsarahleecoaching.com [https://www.drsarahleecoaching.com]  Instagram: @drsarahleeyogini