104 - 3 Simple Steps To 'Begin Again' with Coach Sam

Coach Sam Jam Solo this week! Reminding you that the odds that you exist are staggering—and once you feel that, self-compassion stops sounding like fluff and starts feeling like strategy. We break down a simple three-step reset to help you begin again when old patterns of self-criticism flare: remember where you came from, become your own soulmate, and heal what’s still tender while keeping what’s healed from hardening.

First, we reframe your origin story as proof of resilience. Whether your caregivers were present, absent, or imperfect, you survived and kept learning. That context loosens shame and opens space for growth. From there, we move into daily practices that build the self-compassion muscle: talk to yourself like someone you love, write short love letters to your future self, and stop the quiet self-punching that drains motivation. You’ll hear how naming regrets out loud and on paper frees the body from carrying old scripts, and why thanking your body for showing up—tired, scarred, still loyal—changes the tone of your inner coaching.

Finally, we map the path from open wounds to flexible scars. Fresh hurts need resolution, not rumination, and that might look like therapy (EMDR, IFS, somatic), bodywork, energy work, or honest boundary-setting. When the wound closes, keep it mobile: try new routines, reconnect with joy, and let your heart stretch so opportunities can reach you. The throughline is simple: context, care, repair. If you’re ready for a reset that’s human, practical, and sustainable, press play and practice along with us.

If self-compassion feels hard right now, reach out—we’re here to help. And if this resonated, follow the show, share it with a friend who needs gentleness today, and leave a quick review so more people can find their way back to themselves.

Follow Coach Polly @getbusythriving and Coach Sam @thesamanthapruitt

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Chapters

• 1:04 Why Self-Compassion Is A Muscle
• 2:18 Step One: Remember Your Origins
• 4:28 Step Two: Become Your Own Soulmate
• 6:35 Step Three: Heal Wounds And Scars
• 8:20 Integrate, Reach Out, Begin Again

Transcript

Samantha Pruitts: 0:45

Well, hello, beautiful humans. Coach Sam here today going solo. Miss my girl Polly, but I got a few things to say. And actually, what I want to do is a little Earth School microlearning episode. Something that Coach Polly and I have been talking about a lot lately. Building the muscle of self-compassion. Indeed, it's a muscle. It takes practice. It needs to be built. Building the muscle of self-compassion. So today I'm going to give you three steps to begin again. Yes, that's right. To begin again. When you fall back into your old habit of beating yourself up or just simply not giving yourself enough grace to really evolve yourself with self-compassion, I want to give you three steps. Okay, you knew from the beginning it wasn't going to be that simple, right? Okay, let's dig in. Step one. Remember where you came from. Do you know the odds of you being born are actually one in 400 trillion? That's right. T trillion. One in four hundred trillion. You, my friend, are the miraculous result of your parents' meeting, the incredible tenacity and resiliency of one egg and one sperm coming into contact at the exact right time. Your mother's health and the health of your environment being good enough to facilitate you actually surviving and being born. That is wild. So your mother carried you inside her, and on some cellular level, she is inside you now. Your father helped to contribute to your existence and your DNA, as did all the ancestors, whether they raised you or not. And truly, any human who helped to raise you from an infant into an adult, no matter how imperfect, kept you alive and contributed to you becoming. All of these different humans helped you survive by showing you life tools and teaching you how to use them, or by not giving you life tools and therefore making it mandatory that you develop these fierce tools and skills yourself and become who you are today. Congratulations! It's no small feat. So we all came here from someone's, somewhere, and no matter the circumstances, it's an absolute miracle that we are each alive. And therefore, we should remember that every day we stay alive, we are still just learning how to do this incredibly challenging, complicated, and messy thing called living. Keep it real, folks. Number two, become your own soulmate. You all have seemingly unlimited love for others, but not enough love for yourself. Soulmating starts with you first. Self-love. So pay attention and keep relearning how to speak to yourself like your best friend, your little brother, your little sister, or the love of your life. Spoiler alert, you are the love of your life. Write love letters to yourself if this is a hard one for you. That's a project I've been on lately, thanks to uh author Elizabeth Gilbert. I write a nightly love letter to myself. Sometimes it's a couple paragraphs, sometimes it's a sentence, sometimes it's a page. Dear Sam, I think this is a great exercise for everybody, and I cannot rave enough about it. Consider writing a love letter to yourself, either once or every damn day if you need to. Acknowledge and give thanks to your body for all it has been through and how every day it keeps showing up for you. Your body is the most resilient, wise, and committed partner you have on this crazy ass ride called life. You might actually want to send your body some flowers and a box of chocolates right now. And then stop throwing punches. No one deserves to be beaten. No one. Stop throwing punches. Work to acknowledge your regrets and say that you're sorry to yourself. Fully express any regrets you hold with speech or in writing so you can forgive yourself. You've gotta release them out of your mind, out of your heart, and out of your body. They are serving no purpose whatsoever, but indeed they are holding you back from liberation. Number three, heal open wounds and work on those scars. Wounds bleed and they get infected. Scars become thick, hard, and they immobilize areas of the body and the heart. Heal open wounds by shifting your thoughts, your talk, and your actions away from re-injury and into resolution. Healing looks different for all of us. There are so many different types of therapies out there these days. Endless amounts of opportunity for body work and energy work. Massive pivots and resets are available for you, change agents. Explore all the ways. Really examine what is absolutely possible for you to heal. There are endless solutions. I believe you really do know what I'm talking about. I mean, I'm not talking about what you see online. I'm talking about really think about it. And then pick the one that feels right for you. By either resolving the issue or just letting go, you can move on and make space for change, fresh body, heart, and mind tissue to grow. Lastly, once the wound scars over, get mobile. Move your heart and the connected tissue of your life so that they don't become hardened, calcified, rigid, and block future energy, relationships, and opportunities from coming to you. Okay, my beautiful humans. Three ways I dropped in your ear today. Three ways to begin again when you are learning or relearning or practicing or simply growing the muscle of self-compassion. I am so excited and I really hope that some of these words vibrated and resonated within you. If self-compassion is really tough for you, reach out to us. We're here to help. Meanwhile, I'll see you next week. And what you need to remember is how your life feels is more important than how it looks. See you next time.