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Episode Info:

“My intention and my hope for you this week, is that you can have moments of nourishment. That you can have moments where you feel whole and well. Where you can celebrate yourself for how you have shown up for the last two and a half months of this. And where you can give yourself grace. I hope you can choose something to do each day that feels really good. And I hope you can be gentle with yourself. As you break down your expectations of both yourself and the people around you.”

In this episode, Komal walks us through what unpacking self-imposed deadlines and expectations was like for her, and how she found her flow after owning her truth. Komal talks about: 

  • Identifying self-imposed deadlines and expectations (14:06) 
  • Finding freedom in having that inner dialogue with yourself and sitting in your truth (15:00)
  • Setting boundaries and showing up for yourself in navigating expectations and giving yourself grace when you can’t meet them (16:11)
  • What flow looks like for me and how these four non-negotiable aspects of my morning routine have helped me better show up for myself and others: MMMT (Meditate, Motivate, Move, Track) (18:50)
  • How our habits and intuition can become blocked when we expect too much of ourselves (20:00)
  • Identifying habits that serve you to better show up for yourself and those around you (23:00)
  • Finding yourself in your purpose and your flow as we all undergo a collective trauma  (31:50)

Be sure to follow Komal (@komalminhas) and Lessons Learned ( on Instagram to have your questions and stories featured in future episodes and subscribe to Komal on Youtube to watch the show each week. 

Sign up for the Lessons Learned Podcast newsletter to stay in touch and be the first to know when a new episode drops.

If you’re interested in learning more about the meditation practice Komal mentioned, you can find more information about it here. 

To submit a lesson to be discussed on the show, or to submit a potential guest, visit:

Lessons Learned is produced and hosted by Komal Minhas.Artwork, Brand & Social by Renira Naidu. Content by Daniela Ochoa.Video Production and Audio Editing by Maddie Foran.

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