The 4-Step Check-In: Your Daily Practice for Inner Peace (with Gabby Bernstein)
Made To Thrive
Kris Carr
5 • 702 Ratings
🗓️ 8 January 2025
⏱️ 48 minutes
🧾️ Download transcript
Summary
Do you sometimes keep doing the exact behaviors you swore you wouldn't do? What if these aren't character flaws, but actually parts of you trying their best to keep you safe?
For decades, my friend Gabby Bernstein has been diving deep into transformative practices then sharing her wisdom with the world. Now she's turned her passion to Internal Family Systems (IFS), a powerful framework that helps us understand these different parts of ourselves – our managers, firefighters, and exiles – that show up in our daily lives.
During this candid conversation, we dive into how understanding and befriending these different aspects of ourselves can transform our daily lives. I share my own experiences with these concepts while writing my latest book, especially when confronting parts of myself stuck in grief and anger. The shift happened when I stopped trying to push these difficult emotions away and instead learned to approach them with curiosity and compassion.
We dive deep into practical tools for emotional regulation, exploring how to move from force into flow through a revolutionary four-step check-in process. This episode is perfect for anyone ready to stop fighting themselves and start understanding why we do what we do. Whether you're dealing with anxiety, physical tension, or patterns you can't seem to break, this conversation offers a fresh perspective on what it means to truly heal through simply opening up to yourself more.
WE DISCUSS
(02:16): What inspired Gabby to write "Self-Help" and her personal journey with IFS
(05:17): Understanding our inner parts and how they protect us
(11:16): The connection between rage, shame, and self-compassion
(19:17): The four-step check-in process for emotional regulation
(35:19): A fresh perspective on anxiety and how to work with it
(40:12): The mind-body connection and working with physical pain
(45:05): What it means to truly thrive and be the CEO of your health
CONNECT WITH GABBY
- Order Gabby's new book "Self Help"
- Tickets for Gabby's Change Your Life tour
CONNECT WITH KRIS
Transcript
Click on a timestamp to play from that location
| 0:00.0 | You know those moments when you catch yourself doing something you promised you wouldn't do, |
| 0:05.2 | like stress eating, overworking, or micromanaging the people around you? |
| 0:10.3 | For years, I used to beat myself up about these patterns. |
| 0:14.7 | But what have I told you that these behaviors aren't character flaws, |
| 0:19.1 | but actually parts of ourselves trying to protect us. Well, today I'm |
| 0:24.5 | sitting down with my dear friend Gabby Bernstein to explore a game-changing approach to inner healing. |
| 0:31.4 | And trust me, my friends, this impacts your health. Gabby's going to introduce us to a beautiful framework that helps us understand and |
| 0:40.9 | befriend all these different parts of ourselves. |
| 0:43.6 | And let me tell you, when you start relating to yourself with curiosity instead of judgment, |
| 0:49.8 | everything shifts. |
| 0:54.0 | Welcome to Made to Thrive. |
| 0:56.0 | I'm your host, New York Times bestselling author Chris Carr, and it's my mission to help |
| 1:00.9 | you feel better, live bolder, and create a more meaningful life. |
| 1:05.5 | Let's get started, my friend. |
| 1:11.4 | Gabby, welcome to Made to Thrive. I'm so excited to have you on, my friend. Gabby, welcome to Made to Thrive. |
| 1:13.1 | I'm so excited to have you on, my friend. |
| 1:16.3 | Is this my first, |
| 1:17.0 | this is my first time on the show? |
| 1:18.6 | Yes, ma'am. |
| 1:19.8 | Because the show is so baby new. |
| 1:21.6 | It's baby new, and it is an honor to have you here for the first time, |
| 1:25.4 | the first time of many. |
... |
Transcript will be available on the free plan in -81 days. Upgrade to see the full transcript now.
Disclaimer: The podcast and artwork embedded on this page are from Kris Carr, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Kris Carr and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.