In this guided practice, you’ll be invited into something most of us were never taught — how to listen to your whole self.

Not just your thoughts.
Not just your emotions.
But the quiet instincts buried deep in your belly — the ones that never stopped speaking, even when you stopped listening.

We’ll move gently through three inner worlds:

🧠 The mind, where your worries live.
❤️ The heart, where your emotions quietly hold their stories.
🔥 The gut, where raw, instinctual truth waits to be heard.

This is not about fixing or analysing yourself.
This is about presence.
About finally sitting down with yourself and saying: “I’m here. I hear you. I’m not going anywhere.”

No performance. No pressure. Just you — staying close.

Whether you cry, feel nothing, or find a forgotten truth rising up from the deep…
Let it be enough.
Because you didn’t abandon yourself this time.

You stayed.
And sometimes, that’s everything.

Welcome back to the Metro Munk Podcast. Today, we arrive at the final step of the I-BREATHE framework — E for Expand Your Emotional Capacity. This episode brings it all together.

After walking through intention, breath, release, engagement with the unconscious, trust, and holding space — this final stage is where the real transformation begins to anchor. You start to realize: what once felt overwhelming is now something you can meet with steadiness. You’ve grown the emotional space inside yourself to hold pain and joy, sorrow and aliveness, discomfort and truth — without shutting down.

We’ll explore how emotional capacity isn’t just personal — it becomes relational. Through co-regulation, your grounded nervous system becomes a safe space for others. This is where true leadership, healing, and presence begin.

You’ll also hear about why this work is crucial for therapists, healers, and anyone who holds emotional space for others. Without emotional elasticity — the ability to feel deeply without collapsing — burnout is inevitable. But when you expand your capacity, your very presence becomes medicine.

We’ll dive into:

• Why emotional strength isn’t about controlling your feelings

• How to stay regulated in the middle of someone else’s storm

• Why most burnout stems from carrying more than your nervous system can hold

• The revolutionary power of emotionally resilient men

• And what it really means to be a safe space in a world that rarely offers one

This is not about becoming perfect — it’s about becoming human again. When you build emotional elasticity, you become someone who can feel deeply and stay grounded. And in doing so, you change not just your life, but the lives of those around you.

This is the heartbeat of the I-BREATHE framework.
And this is just the beginning.
Much love,
– Metro Munk

Welcome back to the Metro Munk Podcast. Today, we arrive at the second-last step in the I-BREATHE framework: H – Hold Space for Yourself. This isn’t just another concept—it’s the soul of the work. Because no matter how many tools we learn or how much growth we achieve, there will always be moments when things feel messy, numb, uncertain, or just plain hard. And in those moments, what we need more than anything… is our own compassion.

In this episode, we explore what it really means to hold space for yourself—not as a lofty spiritual idea, but as a lived, daily act of inner mercy. Together, we’ll walk through the real-life scenarios where this practice becomes essential: from feeling emotionally numb, to navigating post-release integration, from old patterns resurfacing to moments of overwhelm, shame, fatigue, and even despair.

We’ll talk about how to stay kind to yourself when you lash out, when you feel misunderstood, when your healing feels invisible to others—or when you just feel like giving up. Through all of it, you’ll learn how to build a sanctuary within yourself—a place that doesn’t rush to fix, judge, or abandon, but simply says: “I’m here. And that’s enough.”

Because this is the work. Real self-love isn’t always pretty. It often looks like staying present through the storm, offering warmth to the parts of you that still feel unworthy, and creating a steady, safe space inside when the world outside can’t.

This episode is an invitation to come home to yourself, again and again—with gentleness, patience, and presence. Because that’s how true healing happens—not by pushing harder, but by learning to hold yourself… softer.