Best Tools For Managing Stress & Anxiety

The Anxiety & Stress Reset is BACK! Join us for the next community round starting 3/17 here: https://www.megan-nolan.com/anxiety Feeling overwhelmed by stress and anxious thoughts and want tools that actually work? This episode is for you! In this episode, I chat with the amazing Allison Chaney to explore powerful, real-world tools for navigating stressful situations with more ease, clarity, and confidence. Grab your EarPods and listen in as we share about: ✨ How to break free from self-critical thought loops and shift them with compassion✨ Simple, accessible techniques you can use anytime, anywhere to calm your mind and body✨ How to stop getting lost in the endless chatter of your mind and step into your most grounded, powerful self If stress and anxiety have been running the show, it’s time to take your power back. Join us for the next round of the Anxiety & Stress Reset starting 3/17! Let’s get you the effective & efficient tools that actually work, plus the support you need to help them stick so you can navigate life with more ease. Grab your spot here: https://www.megan-nolan.com/anxiety Here's What Allison Has To Say About Her Work: I believe that doing business is about far more than generating revenue. Success is a direct result of alignment to a vision and higher purpose. My mission is to support you in getting clarity on your vision and connecting that to specific actionable business growth goals. My experience in digital marketing, entrepreneurship, business growth strategy, leadership development, and event facilitation allows me to deliver a robust, efficient solution to fuel your business growth. Connect With Allison Here: https://wonderlandmaui.com/ https://www.linkedin.com/in/allisonchaney Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:03,680 --> 00:00:06,560Today we're talking about the best tools 200:00:06,560 --> 00:00:09,200for managing stress and anxiety daily. 300:00:09,440 --> 00:00:11,640Welcome back, everybody, to the Movement, 400:00:11,640 --> 00:00:13,360Mind and Meaning podcast. I'm your host, 500:00:13,360 --> 00:00:15,920Megan Nolan. I have a very special guest, 600:00:15,920 --> 00:00:17,920my dear friend, my incredible client. 700:00:18,240 --> 00:00:19,1000With us today, her name is Allison 800:00:19,1000 --> 00:00:21,840Cheney. I'm going to introduce you to her 900:00:21,840 --> 00:00:24,720magic in a moment. But before we 1000:00:24,720 --> 00:00:26,400get into these best tools that you 1100:00:26,400 --> 00:00:28,680literally can do anytime, anywhere, even 1200:00:28,680 --> 00:00:29,880while you're driving, even while you're 1300:00:29,880 --> 00:00:32,640doing other things, I wanted to mention 1400:00:32,640 --> 00:00:35,120the fact that the anxiety and stress 1500:00:35,120 --> 00:00:37,600reset is kicking off again 1600:00:38,080 --> 00:00:40,400on March 17th. We're doing a community 1700:00:40,400 --> 00:00:43,200round, which means. You can do the 1800:00:43,200 --> 00:00:44,800power pauses, which you're gonna learn 1900:00:44,800 --> 00:00:46,960all about today, anytime, anywhere on 2000:00:46,960 --> 00:00:48,840your own schedule. Because I know it's a 2100:00:48,840 --> 00:00:50,520global movement and I know you have your 2200:00:50,520 --> 00:00:52,440own schedule and that is perfect. But 2300:00:52,440 --> 00:00:54,240inside the community rounds, you get 2400:00:54,240 --> 00:00:55,560access to the support, the 2500:00:55,560 --> 00:00:57,200accountability, the encouragement, the 2600:00:57,200 --> 00:00:59,480motivation that comes from being inside a 2700:00:59,600 --> 00:01:02,160really supportive container and 2800:01:02,160 --> 00:01:04,640community. So we are kicking off the next 2900:01:04,640 --> 00:01:07,400community round on March 17th. So make 3000:01:07,400 --> 00:01:08,960sure to check out the link in the show 3100:01:08,960 --> 00:01:10,1000notes to grab your spot and get lifetime 3200:01:10,1000 --> 00:01:13,200access to all the. tools, all the bonuses 3300:01:13,200 --> 00:01:16,080and this live round and all the 3400:01:16,080 --> 00:01:18,760other live rounds for only $37. 3500:01:19,400 --> 00:01:22,320What?I know it's crazy, but because I 3600:01:22,320 --> 00:01:24,080know it's valuable and I want you to jump 3700:01:24,080 --> 00:01:25,840in on this, go ahead and check that out. 3800:01:25,840 --> 00:01:27,840Grab your spot. We kicked this off on 3900:01:27,840 --> 00:01:29,920March 17th. And if you're listening to 4000:01:29,920 --> 00:01:32,040this later, reach out to me because we're 4100:01:32,040 --> 00:01:33,360going to do it again because it's a 4200:01:33,360 --> 00:01:34,1000global movement of people who care so 4300:01:34,1000 --> 00:01:36,280much about how they feel that they make 4400:01:36,280 --> 00:01:38,160time and space for themselves every day, 4500:01:38,480 --> 00:01:40,720because these are some of the best tools 4600:01:40,960 --> 00:01:43,120to manage stressand anxiety daily. So 4700:01:43,760 --> 00:01:45,400that's how I wanted to invite you into 4800:01:45,400 --> 00:01:48,320this moment, but let's chat with 4900:01:48,480 --> 00:01:50,640the incredible, lovely, and talented 5000:01:50,640 --> 00:01:53,160Alison. Welcome to the show. And you're 5100:01:53,160 --> 00:01:54,1000muted. No, you're not. I 5200:01:56,480 --> 00:01:58,960had a bird that was coming up wanting to 5300:01:58,960 --> 00:02:00,800say hello, so I thought it's not an 5400:02:00,800 --> 00:02:02,720appropriate. So hi, I'm Alison. 5500:02:04,480 --> 00:02:07,360Hi. Well, Alison is a growth and 5600:02:07,360 --> 00:02:09,360marketing strategist and entrepreneur, 5700:02:09,400 --> 00:02:12,080and so she is going to tell usA little 5800:02:12,080 --> 00:02:14,880bit about herself and by 5900:02:14,880 --> 00:02:16,800doing so, take us into a little moment. 6000:02:16,800 --> 00:02:18,240So she reached out to me the other day 6100:02:18,240 --> 00:02:20,240after we were at a really incredible live 6200:02:20,240 --> 00:02:21,880event here on Maui called the 6300:02:21,920 --> 00:02:23,1000Entrepreneur Group Boot Camp. Excuse me. 6400:02:23,1000 --> 00:02:26,560And she did an absolutely 6500:02:26,560 --> 00:02:28,680incredible job at her presentation. She 6600:02:28,680 --> 00:02:29,920reached out to me the next day and she 6700:02:29,920 --> 00:02:31,600had some things to share with me. And so 6800:02:31,760 --> 00:02:33,480will you take us to this moment, Alison, 6900:02:33,480 --> 00:02:35,440and let us know a little bit about you, 7000:02:35,440 --> 00:02:37,520of course. So, 7100:02:38,480 --> 00:02:41,480yeah, so I. have done a lot of 7200:02:41,480 --> 00:02:44,320speaking. I've been public speaker for 7300:02:44,720 --> 00:02:47,360almost 20 years probably, and mostly 7400:02:47,360 --> 00:02:48,1000around topics of digital marketing and 7500:02:48,1000 --> 00:02:50,560things like that. And I was actually in 7600:02:50,560 --> 00:02:52,960a, I had a job for a long time 7700:02:53,720 --> 00:02:56,160where I was, it was literally a company 7800:02:56,160 --> 00:02:57,840called Bootcamp Digital. So we did like 7900:02:57,840 --> 00:03:00,040bootcamp style trainings. So I was in 8000:03:00,040 --> 00:03:01,600this like energy of this really 8100:03:01,600 --> 00:03:04,160fast-paced, like get it done, just like, 8200:03:05,120 --> 00:03:07,120you know, down and dirty, get the work 8300:03:07,120 --> 00:03:09,440done kind of energy. AndI 8400:03:09,440 --> 00:03:11,920noticed recently 8500:03:12,720 --> 00:03:14,240because, of course, there was a pandemic 8600:03:14,280 --> 00:03:15,840and then nobody was traveling anymore. 8700:03:15,960 --> 00:03:17,200And so all of a sudden, all this 8800:03:17,200 --> 00:03:19,080traveling I was doing, I mean, I spent 8900:03:19,080 --> 00:03:21,240most of my life in a different city for 9000:03:21,240 --> 00:03:23,720about 10 years you know 9100:03:24,080 --> 00:03:26,560speaking, and this is my life. And then 9200:03:26,560 --> 00:03:28,280didn't do it. There was a pandemic. Then 9300:03:28,280 --> 00:03:29,920I moved to Maui. My lifestyle completely 9400:03:29,920 --> 00:03:32,560changed. And then I kind of 9500:03:32,800 --> 00:03:34,640getting back out there again, go and do 9600:03:34,640 --> 00:03:35,1000this thing at the college. I mean, this 9700:03:35,1000 --> 00:03:37,440is a piece of cake. It's something I've 9800:03:37,440 --> 00:03:39,760done. a million times. I can't even count 9900:03:39,760 --> 00:03:42,760and easy for me. And And it's fun. I love 10000:03:42,760 --> 00:03:45,040being in the energy. And I got home that 10100:03:45,040 --> 00:03:46,640night and all of a sudden this anxiety 10200:03:46,640 --> 00:03:48,680started coming in and I was like, oh man, 10300:03:48,680 --> 00:03:50,160what's this about?This doesn't make any 10400:03:50,160 --> 00:03:51,680sense. You know And then I was like, 10500:03:51,680 --> 00:03:53,040wait, but this also feels really 10600:03:53,040 --> 00:03:55,520familiar. And what I 10700:03:55,520 --> 00:03:58,080realized in that moment was like, oh, 10800:03:58,080 --> 00:04:00,480this is actually something that I was 10900:04:00,480 --> 00:04:03,040dealing with for 10 years. 11000:04:03,360 --> 00:04:05,680And the way I dealt with it,It was more 11100:04:05,680 --> 00:04:08,480work. I mean, 11200:04:08,480 --> 00:04:10,560the amount of things that I would do. And 11300:04:10,560 --> 00:04:12,640I I noticed that pattern kind of creeping 11400:04:12,640 --> 00:04:14,240in again, but this time I had different 11500:04:14,240 --> 00:04:17,160tools. And that's why I reached out 11600:04:17,160 --> 00:04:18,440to you, Megan. I was like, oh, my gosh, 11700:04:18,440 --> 00:04:20,560this is this is pretty cool. I I 11800:04:20,960 --> 00:04:22,680literally just took a power pause in the 11900:04:22,680 --> 00:04:25,520middle of a massive wave of anxiety 12000:04:25,520 --> 00:04:27,760and all of this, this you know the judge 12100:04:27,760 --> 00:04:29,040and all these things telling me that I 12200:04:29,040 --> 00:04:30,560don't have any right to have these 12300:04:30,600 --> 00:04:33,440feelings. just took a moment with 12400:04:33,440 --> 00:04:36,080it and was able to move it and was able 12500:04:36,080 --> 00:04:37,280to use it, basically, was actually able 12600:04:37,280 --> 00:04:39,680to move through a really old 12700:04:39,680 --> 00:04:41,1000pattern that I didn't even realize was so 12800:04:41,1000 --> 00:04:44,160destructive in my life. And And then the 12900:04:44,160 --> 00:04:46,080result of like doing this differently, 13000:04:46,880 --> 00:04:48,640it's like exponentially, like I'm I'm on 13100:04:48,640 --> 00:04:50,400a wave right now. I'm like, this is cool. 13200:04:50,960 --> 00:04:52,720So that kind of sums it up. 13300:04:54,160 --> 00:04:57,120Well, Well so many things in there. 13400:04:57,440 --> 00:04:59,360And thank you. And I was so grateful when 13500:04:59,360 --> 00:05:00,960you reached out and so proud of you 13600:05:00,960 --> 00:05:03,600because what you did there is can be 13700:05:03,600 --> 00:05:05,200really challenging for a lot of us to 13800:05:05,200 --> 00:05:07,680even have that level of nonjudgmental 13900:05:07,680 --> 00:05:09,480self-awareness, which you spoke to there, 14000:05:09,480 --> 00:05:12,080right, of witnessing yourself in that and 14100:05:12,080 --> 00:05:14,240noticing the judgy jerk that we all have 14200:05:14,240 --> 00:05:15,760in our head that wants to critique 14300:05:15,760 --> 00:05:17,760everything we did, which is, as you know, 14400:05:17,760 --> 00:05:19,440if you're a listener to the show, is part 14500:05:19,440 --> 00:05:21,160of our natural hard wiring. And as a 14600:05:21,160 --> 00:05:23,760human, you probably can relate to much of 14700:05:23,760 --> 00:05:26,640what Allison just said there. And so. 14800:05:26,1000 --> 00:05:29,760Let's let's unpack that a little bit of 14900:05:30,400 --> 00:05:32,560how did you even catch yourself in that? 15000:05:32,560 --> 00:05:34,720Did you notice it from the feelings that 15100:05:34,720 --> 00:05:37,120you had or could you hear the negative 15200:05:37,120 --> 00:05:38,960chatter?Because what we're looking for 15300:05:39,040 --> 00:05:41,920are. Some cues, right. And and you hit 15400:05:41,920 --> 00:05:43,880on something else that's really big and 15500:05:43,880 --> 00:05:45,280and so many things. I'm like, I want to 15600:05:45,280 --> 00:05:46,640remember all the five things that you 15700:05:46,640 --> 00:05:48,240said that I want to repeat back to you. 15800:05:48,720 --> 00:05:50,560But what you said there was that you you 15900:05:50,560 --> 00:05:52,200found yourself in the feeling, right?You, 16000:05:52,240 --> 00:05:53,960you felt the feels, you feel the feels 16100:05:53,960 --> 00:05:55,080and you took a power pause. And we're 16200:05:55,080 --> 00:05:56,560going to explain what a power pause is 16300:05:56,560 --> 00:05:57,840for those of you that don't know in a 16400:05:57,840 --> 00:06:00,640moment. But before we get there, Allison 16500:06:00,640 --> 00:06:02,960spoke to that awareness, that level of, 16600:06:02,960 --> 00:06:05,480oh, what's happening here?So can you take 16700:06:05,480 --> 00:06:07,240us into that, that felt sense of what you 16800:06:07,240 --> 00:06:10,080were feeling then?Yeah, I think it's 16900:06:10,080 --> 00:06:13,040just like that in itself is a tool. 17000:06:13,200 --> 00:06:14,560And you know you and I have been working 17100:06:14,560 --> 00:06:16,280together for a few years now, and I think 17200:06:16,280 --> 00:06:17,640that's something that I can look back on 17300:06:17,640 --> 00:06:19,720that progress over years and be like, oh, 17400:06:19,720 --> 00:06:21,360wow, this is actually a tool that I've 17500:06:21,680 --> 00:06:23,720I've learned to do, you know kind of 17600:06:23,720 --> 00:06:26,240shift how I do things in a way that now 17700:06:26,240 --> 00:06:28,720it's second nature. So when something 17800:06:28,720 --> 00:06:30,800like that comes up, it's sort of 17900:06:31,480 --> 00:06:33,160Literally take a pause and I stop and I'm 18000:06:33,160 --> 00:06:35,320like, hmm, what's this?Like, what's going 18100:06:35,320 --> 00:06:37,040on here?And I just, you know, I don't 18200:06:37,040 --> 00:06:38,920judge it. I don't, you know, try to 18300:06:38,920 --> 00:06:40,480change it, which I think that's the 18400:06:40,480 --> 00:06:41,960biggest thing is I was always trying to 18500:06:41,960 --> 00:06:43,1000change it before. Like, this is wrong. 18600:06:43,1000 --> 00:06:45,680First of all, I judge it. This is wrong. 18700:06:45,840 --> 00:06:47,440Second of all, now I have to change it 18800:06:47,480 --> 00:06:49,1000and be perfect, you know, perfectionist. 18900:06:50,800 --> 00:06:53,680So in that moment, I was like, 19000:06:54,240 --> 00:06:56,160wait a second, here we go. Like, what's 19100:06:56,160 --> 00:06:58,880this guy doing showing up, you know?And I 19200:06:58,960 --> 00:07:00,640was like, hold on a second. 19300:07:01,840 --> 00:07:03,120Because it's really interesting because 19400:07:03,120 --> 00:07:05,680of how familiar it felt. And I think that 19500:07:05,680 --> 00:07:08,520was the piece that that took me back a 19600:07:08,520 --> 00:07:10,520little bit as well. But also it's just 19700:07:10,520 --> 00:07:13,160that it's a habit. It's what I do now. 19800:07:13,160 --> 00:07:15,040And when big stuff like that comes up, 19900:07:15,040 --> 00:07:16,720the first thing I do is just take a step 20000:07:16,720 --> 00:07:19,200back and just observe it. Because what 20100:07:19,200 --> 00:07:20,960comes up when I observe it, then I'm 20200:07:20,960 --> 00:07:23,960going to go, ohh OK, here we go. This is 20300:07:23,960 --> 00:07:26,480what's happening right now. And you know 20400:07:26,480 --> 00:07:28,400without any judgment or expectation, 20500:07:28,400 --> 00:07:29,920without any like, oh, I'm gonna go into 20600:07:29,920 --> 00:07:31,520this and I'm gonna identify something 20700:07:31,520 --> 00:07:32,1000that's wrong with me and fix it. It was 20800:07:32,1000 --> 00:07:34,960just sort of like, this is interesting. 20900:07:34,960 --> 00:07:37,040What's What's the deal with this anxiety? 21000:07:37,480 --> 00:07:39,640Why does this happen?Or just don't know 21100:07:39,640 --> 00:07:41,440why, but just like, that's interesting. 21200:07:41,440 --> 00:07:44,200There's this thing that's coming up. And 21300:07:44,200 --> 00:07:47,040I don't know, it's just sort of a a 21400:07:47,040 --> 00:07:49,600curiosity. It's a curiosity about 21500:07:49,880 --> 00:07:51,840when things come up, it's a messenger. 21600:07:51,1000 --> 00:07:53,880And so looking, being able to look at it. 21700:07:53,880 --> 00:07:55,280And I think that was another thing that 21800:07:55,280 --> 00:07:58,280that you know you and I talked about long 21900:07:58,280 --> 00:07:59,1000ago. It's like everything's a gift and a 22000:08:00,720 --> 00:08:02,880gift or an opportunity and and going, 22100:08:02,880 --> 00:08:05,640okay, here's anxiety. How How can this 22200:08:05,920 --> 00:08:08,560anxious feeling be a gift?And just like 22300:08:08,560 --> 00:08:10,280knowing in that moment, like the first 22400:08:10,280 --> 00:08:11,840few times I did that, I was like, yeah, 22500:08:12,080 --> 00:08:13,1000right. Anxiety is a gift. 22600:08:15,280 --> 00:08:17,760Show me that again. That's funny. But now 22700:08:17,800 --> 00:08:19,600I'm like, oh, wait, no, there's actually 22800:08:19,600 --> 00:08:20,840something here. There's a messenger 22900:08:20,840 --> 00:08:22,560attached to that feeling or something. 23000:08:22,800 --> 00:08:24,400And And what I discovered from it was 23100:08:24,400 --> 00:08:25,640something completely different I was 23200:08:25,640 --> 00:08:28,640expecting, butwas like, oh, OK, this 23300:08:29,200 --> 00:08:30,520is interesting. It's like watching a 23400:08:30,520 --> 00:08:32,240movie now. There's no judgment around it. 23500:08:32,240 --> 00:08:33,480It's just like an event that's going to 23600:08:33,480 --> 00:08:35,200happen. I'm like, OK, here comes anxiety. 23700:08:35,200 --> 00:08:36,720I'm going to chill with this guy for a 23800:08:36,720 --> 00:08:39,240minute, see what's going on, see what 23900:08:39,240 --> 00:08:41,200comes up. Let's see how this movie turns 24000:08:41,200 --> 00:08:42,480out. And it's just sort of 24100:08:44,080 --> 00:08:45,640removes that fear, and it gets me into 24200:08:45,640 --> 00:08:48,080that. It's a habit now. It's basically 24300:08:48,120 --> 00:08:50,440what it is. It's like becoming curious 24400:08:50,440 --> 00:08:52,560and aware, or aware and then curious, 24500:08:52,560 --> 00:08:54,160like, there's something, what's that 24600:08:54,160 --> 00:08:56,840about?and being excited. Like 24700:08:57,280 --> 00:08:58,440that's the other thing too, is just 24800:08:58,440 --> 00:09:00,400shifting that mindset to be excited about 24900:09:00,800 --> 00:09:02,320what that messenger has to tell me, 25000:09:02,880 --> 00:09:05,320because I'm just kind of done with all 25100:09:05,320 --> 00:09:07,360the other stuff. I'm ready to move 25200:09:07,360 --> 00:09:07,760forward. 25300:09:10,560 --> 00:09:13,040Well, that's again, is such a big 25400:09:13,040 --> 00:09:15,360important piece, right?Because there's so 25500:09:15,360 --> 00:09:18,120many things there too, is thatThat's such 25600:09:18,120 --> 00:09:20,560a great response of oh, isn't that 25700:09:20,560 --> 00:09:22,320interesting?This is interesting. What's 25800:09:22,320 --> 00:09:24,760happening here?And having that space that 25900:09:24,760 --> 00:09:26,880you're giving yourself there and looking 26000:09:26,880 --> 00:09:28,360at it through again, another very 26100:09:28,360 --> 00:09:30,160important lens of compassionate 26200:09:30,160 --> 00:09:32,680curiosity. Because the antidote to 26300:09:32,960 --> 00:09:35,200this, these challenges that we might be 26400:09:35,200 --> 00:09:36,880experiencing when we're feeling anxious 26500:09:36,880 --> 00:09:38,640or when we're getting stressed out is 26600:09:38,640 --> 00:09:40,320being compassionate with ourselves and 26700:09:40,320 --> 00:09:42,080not feeling like we need to quote UN 26800:09:42,080 --> 00:09:44,720quote. Fix ourselves, right?Because so 26900:09:44,720 --> 00:09:46,320much of the self-help industry is all 27000:09:46,320 --> 00:09:48,400about fixing ourselves, improvement, 27100:09:48,720 --> 00:09:51,440upleveling and all of that. And there's 27200:09:51,680 --> 00:09:53,800there's so much merit and there's so much 27300:09:53,840 --> 00:09:56,400brilliance in that when 27400:09:56,800 --> 00:09:59,120we come at these 27500:09:59,120 --> 00:10:01,200desires to learn and grow and improve 27600:10:01,200 --> 00:10:04,080from the deep knowing that we are 27700:10:04,320 --> 00:10:07,320intricately and innately whole and 27800:10:07,320 --> 00:10:09,360wonderful and beautiful and powerful as 27900:10:09,360 --> 00:10:11,160we are. And it's not a need to fix 28000:10:11,160 --> 00:10:14,040something. But it's do we want 28100:10:14,040 --> 00:10:16,360these patterns to continue?Am I OK with 28200:10:16,360 --> 00:10:18,240this on my journey to the next level, 28300:10:18,560 --> 00:10:19,840right?And so that's what you're speaking 28400:10:19,840 --> 00:10:22,160to there is recognizing which many of us 28500:10:22,160 --> 00:10:23,920can relate to, especially those of us 28600:10:23,920 --> 00:10:26,160that navigate, you know, challenges of 28700:10:26,440 --> 00:10:28,320high functioning anxiety or sadness or 28800:10:28,320 --> 00:10:30,480whatever it is, is that that 28900:10:30,480 --> 00:10:32,960familiarity, right?And And 29000:10:33,120 --> 00:10:35,400that that there can almost be that sort 29100:10:35,400 --> 00:10:37,1000of like. Comfort in that old sweater, 29200:10:37,1000 --> 00:10:40,160even though it's itchy and you don't like 29300:10:40,160 --> 00:10:41,880wearing it and it, but it's it's 29400:10:41,880 --> 00:10:44,480familiar, right?And so I love that now 29500:10:44,480 --> 00:10:47,400you are recognizing, oh, there's 29600:10:47,400 --> 00:10:49,800that itchy sweater again. I don't want to 29700:10:49,800 --> 00:10:52,400wear that right now. And just like taking 29800:10:52,400 --> 00:10:55,360it off and not like being it off 29900:10:55,400 --> 00:10:57,120and trying to get that hell out of here. 30000:10:57,120 --> 00:10:59,1000It's that, oh, there you are again. You 30100:10:59,1000 --> 00:11:01,1000know, it's that song. I think it was like 30200:11:01,1000 --> 00:11:04,680Paul Simon. Maybe, maybe not that. 30300:11:04,680 --> 00:11:06,720Remember that song?Like, hello darkness, 30400:11:06,800 --> 00:11:09,120my old friend. You know that song?I don't 30500:11:09,120 --> 00:11:10,640know. Tell me if you know who it is, but 30600:11:11,040 --> 00:11:13,1000it's that that hello anxiety. There 30700:11:13,1000 --> 00:11:15,920you are again, right?Especially in these 30800:11:15,920 --> 00:11:18,880situations that are challenging you and 30900:11:18,880 --> 00:11:20,800putting you out there and like vulnerable 31000:11:20,800 --> 00:11:22,560because this is an innate response. 31100:11:22,560 --> 00:11:24,520That's like part of our survival 31200:11:24,520 --> 00:11:26,640mechanism is looking at the things that 31300:11:26,640 --> 00:11:28,720you know you did really well or maybe 31400:11:28,720 --> 00:11:29,1000that next time you want to shift or 31500:11:29,1000 --> 00:11:31,920whatever it is that might be perpetrating 31600:11:31,920 --> 00:11:34,480that anxious cycle. But now 31700:11:34,680 --> 00:11:36,480what I'm hearing you say, and you've said 31800:11:36,480 --> 00:11:38,240over and over, and it's so beautiful, is 31900:11:38,240 --> 00:11:40,400that you use that as a recognition of, 32000:11:40,560 --> 00:11:43,440oh, OK, here this is hold 32100:11:43,440 --> 00:11:45,160space for it, right?And you've said to me 32200:11:45,160 --> 00:11:46,680before, and it's so beautiful and 32300:11:46,680 --> 00:11:49,440important to remember, is that holding 32400:11:49,440 --> 00:11:52,320that energy, holding the emotion allows 32500:11:52,320 --> 00:11:54,280you to tend to your little self and 32600:11:54,280 --> 00:11:56,520allows you to like be held in that moment 32700:11:56,520 --> 00:11:59,280and not make it wrong. but it allows you 32800:11:59,280 --> 00:12:01,320to recognize that these feelings are 32900:12:01,320 --> 00:12:02,840valid and they deserve to be felt. And 33000:12:02,840 --> 00:12:04,720it's not like a mosquito that we're just 33100:12:04,720 --> 00:12:07,520shooing away. So we can go 33200:12:07,520 --> 00:12:10,440back to that too. But when you felt 33300:12:10,440 --> 00:12:12,160those feelings and you were like, okay, 33400:12:13,120 --> 00:12:15,200here it is again. And you know 33500:12:15,200 --> 00:12:16,720instinctively because this is your 33600:12:16,720 --> 00:12:19,600pattern, you took a power pause. So 33700:12:19,600 --> 00:12:22,480can you explain to people 33800:12:23,040 --> 00:12:25,320how you would explain a power pause?Like 33900:12:25,320 --> 00:12:26,920what does that mean to you to take a 34000:12:26,920 --> 00:12:29,360power pause?Yeah, so there's kind of like 34100:12:29,360 --> 00:12:31,440two phases of it. One is the physical, 34200:12:31,440 --> 00:12:33,520just like taking a moment and and 34300:12:33,920 --> 00:12:35,1000physically focusing on something. You 34400:12:35,1000 --> 00:12:38,880know, it's any sensation, any any sort of 34500:12:38,880 --> 00:12:41,800thing. And then sort of 34600:12:41,800 --> 00:12:44,680like at that same time, 'cause 34700:12:44,680 --> 00:12:46,240when you when you physically like focus 34800:12:46,240 --> 00:12:48,840on one thing, all of a sudden the 5,000 34900:12:48,840 --> 00:12:50,720things that I was focusing on that was 35000:12:50,720 --> 00:12:53,120distracting me from the feeling, all of a 35100:12:53,120 --> 00:12:55,040sudden the feeling comes up and I'm like, 35200:12:55,040 --> 00:12:57,440okay, I know what it is, but it's like, 35300:12:58,920 --> 00:13:01,040I don't know how to describe it. It's 35400:13:01,040 --> 00:13:03,120like you you take this physical moment 35500:13:03,400 --> 00:13:05,040and focus on something and then you sort 35600:13:05,040 --> 00:13:06,240of allow that feeling and then the 35700:13:06,240 --> 00:13:08,400feeling kind of, you know, it's it's like 35800:13:09,040 --> 00:13:10,640holding it and letting it go at the same 35900:13:10,640 --> 00:13:13,520time. So for me, it's a breath always 36000:13:13,520 --> 00:13:16,160helps a lot. I've always had a lot of 36100:13:16,400 --> 00:13:19,040connection to that, you know, for years, 36200:13:19,040 --> 00:13:20,800but the the more intentional, excuse 36300:13:22,320 --> 00:13:23,960me, the piece of it where, you know, 36400:13:23,960 --> 00:13:26,880you're actuallyconnecting with that 36500:13:26,880 --> 00:13:29,680and and allowing yourself to only 36600:13:29,680 --> 00:13:31,280connect with the sensation of the breath. 36700:13:31,840 --> 00:13:33,400Like, okay, how does it feel going 36800:13:33,400 --> 00:13:35,480through my nose?How does it, like, what 36900:13:35,480 --> 00:13:38,040is it?Is it warm?Is it cool?You know, 37000:13:38,040 --> 00:13:40,640whatever. Or, you know, 37100:13:40,800 --> 00:13:42,640something tactile. Sometimes it's just 37200:13:42,640 --> 00:13:45,440something as simple as this. Or I 37300:13:45,440 --> 00:13:47,200paddle a lot. And so I actually do this a 37400:13:47,200 --> 00:13:50,160lot on the canoe where I'll focus on the 37500:13:50,160 --> 00:13:52,280sound of the water. I focus on the sound 37600:13:52,280 --> 00:13:53,280of the water hitting the side of the 37700:13:53,280 --> 00:13:55,760canoe and I'll only hear or I'll only 37800:13:55,760 --> 00:13:57,560hear the sound of my paddle hitting the 37900:13:57,560 --> 00:14:00,400water. That in itself becomes so 38000:14:00,400 --> 00:14:02,840powerful because then the other stuff is 38100:14:02,840 --> 00:14:04,400like, oh, here it is. And then it it 38200:14:05,280 --> 00:14:08,080melts away. It's it's kind of magic, 38300:14:09,1000 --> 00:14:12,880intentional magic, I guess. Yes. 38400:14:13,360 --> 00:14:15,080Oh, I love that. I got goosebumps for 38500:14:15,200 --> 00:14:17,440sure. And that's so beautiful. And that's 38600:14:17,440 --> 00:14:19,600it is is really, it's such a 38700:14:19,600 --> 00:14:21,920powerful. Power pause. 38800:14:22,480 --> 00:14:25,200It's so powerful to literally be able to 38900:14:25,600 --> 00:14:27,560take control of your mind in that moment, 39000:14:27,600 --> 00:14:29,520because in that moment, your mind is 39100:14:29,520 --> 00:14:31,040doing what it's wired to do, and it's 39200:14:31,840 --> 00:14:33,520spinning into the stress and the anxious 39300:14:33,520 --> 00:14:35,520response. And So what we're doing here 39400:14:35,520 --> 00:14:38,160intentionally with the power pause is 39500:14:38,400 --> 00:14:40,560giving the mind something else to do. 39600:14:40,920 --> 00:14:42,800Right. We're giving it something to do. 39700:14:43,200 --> 00:14:45,400And so I think that just like lines us up 39800:14:45,400 --> 00:14:47,200perfectly. Let's try this together. Is 39900:14:47,200 --> 00:14:48,600that what we're going to do if it's safe 40000:14:48,600 --> 00:14:50,240for you?If you're driving, obviously only 40100:14:50,240 --> 00:14:52,280do this with one hand. But if you're not 40200:14:52,280 --> 00:14:54,560driving, I'm going to have you count on 40300:14:54,560 --> 00:14:56,760your fingers. OK, so I'm using both 40400:14:56,760 --> 00:14:58,560hands. You can't see me unless you're on 40500:14:58,560 --> 00:15:01,200YouTube. but I'm going to use my thumb. 40600:15:01,200 --> 00:15:02,720I'm going to go from my pointer to my 40700:15:02,720 --> 00:15:04,840middle, et cetera, et cetera, okay?So 40800:15:04,840 --> 00:15:06,720we're going to let our arms relax down by 40900:15:06,720 --> 00:15:08,320our sides, and we're going to inhale 41000:15:08,320 --> 00:15:09,1000through our nose for a count of four. 41100:15:09,1000 --> 00:15:11,840Count them on your fingers. Ready?Inhale, 41200:15:14,560 --> 00:15:17,440pause, and exhale for four. In 41300:15:17,440 --> 00:15:20,080your head, say the words, four, three, 41400:15:20,720 --> 00:15:23,440two, one. Count on your fingers, inhale, 41500:15:27,840 --> 00:15:28,400exhale. 41600:15:32,800 --> 00:15:33,680In through the nose. 41700:15:37,520 --> 00:15:38,280Out through the mouth. 41800:15:43,600 --> 00:15:44,320Slower. 41900:15:53,970 --> 00:15:54,530One more. 42000:16:04,680 --> 00:16:05,960And then just be with the breath for a 42100:16:05,960 --> 00:16:08,960moment. Notice 42200:16:08,960 --> 00:16:10,800how your body feels now. 42300:16:12,960 --> 00:16:12,1000I 42400:16:16,890 --> 00:16:19,530don't know about you, but I feel relaxed. 42500:16:19,530 --> 00:16:21,170I feel grounded. How do you feel?Do you 42600:16:21,170 --> 00:16:24,130notice a shift?Yeah. For 42700:16:24,210 --> 00:16:27,130sure, yeah. It's amazing, isn't 42800:16:27,130 --> 00:16:29,090it?It's literally that powerful and that 42900:16:29,090 --> 00:16:31,330quick. Hello, ancient 43000:16:31,410 --> 00:16:32,850technology. I love that you have the 43100:16:32,850 --> 00:16:34,650Buddha behind you, he's like, Yes, very 43200:16:34,730 --> 00:16:37,480good. Good job, 43300:16:38,160 --> 00:16:40,880good job, Bravo. So here's The thing 43400:16:40,960 --> 00:16:43,520is that for many of us busy brained 43500:16:43,760 --> 00:16:45,1000people that experience, you know, a 43600:16:45,1000 --> 00:16:48,880variety of life challenges, it can be 43700:16:48,880 --> 00:16:50,880really difficult to just sit still and 43800:16:50,880 --> 00:16:53,520just watch the breath, especially if you 43900:16:53,520 --> 00:16:56,080are experiencing stress and anxiety. So 44000:16:56,080 --> 00:16:58,880classically. You might find that doing 44100:16:58,880 --> 00:17:01,080multiple things at one time is what it 44200:17:01,080 --> 00:17:03,440takes to focus and quiet your mind. I 44300:17:03,440 --> 00:17:05,280know that's the case for me. So you may 44400:17:05,280 --> 00:17:07,1000find that you know using your fingers as 44500:17:07,1000 --> 00:17:09,840you layer it with the breath, as you say 44600:17:09,840 --> 00:17:11,1000the words to yourself in your head, is 44700:17:11,1000 --> 00:17:14,240what it takes to be really focused in 44800:17:14,240 --> 00:17:15,1000doing that. And not let your mind say, 44900:17:16,160 --> 00:17:17,840that's not meditating if you're not 45000:17:17,840 --> 00:17:19,1000sitting there just quietly humming away. 45100:17:20,320 --> 00:17:22,880No, it's actually whatever you wanna use, 45200:17:22,880 --> 00:17:25,600you can use to do a power pause. And you 45300:17:25,600 --> 00:17:27,760may find that sometimes if you are 45400:17:27,760 --> 00:17:30,640experiencing a more charged state 45500:17:30,640 --> 00:17:33,600in that it already feels like anxiety is 45600:17:33,600 --> 00:17:35,200predominant in your body or stress is 45700:17:35,200 --> 00:17:37,440predominant in your body, it may not be 45800:17:37,440 --> 00:17:39,040the one that you use in that moment. 45900:17:39,040 --> 00:17:41,040That's when maybe taking a shaky break or 46000:17:41,040 --> 00:17:42,720like doing some dancing or doing some 46100:17:42,720 --> 00:17:44,280squats or something that allows you to 46200:17:44,280 --> 00:17:46,480express the stress is a more 46300:17:46,960 --> 00:17:49,040aligned outlet for that energy in that 46400:17:49,040 --> 00:17:51,040moment, because based on how you start 46500:17:51,040 --> 00:17:53,600the power pause,You may need something 46600:17:53,600 --> 00:17:55,520that's a little more active, right?Or if 46700:17:55,520 --> 00:17:57,960you're feeling a little bit more just 46800:17:57,960 --> 00:18:00,880kind of super grounded or sad, 46900:18:00,880 --> 00:18:02,400even you may find you need something 47000:18:02,400 --> 00:18:03,800else, right?And so they're really 47100:18:03,800 --> 00:18:05,800adaptable. So you can use any tool to do 47200:18:05,800 --> 00:18:08,800a power pause. So I love that 47300:18:08,800 --> 00:18:11,640you did that after the 47400:18:11,640 --> 00:18:13,900event and. You mentioned that in the past 47500:18:13,900 --> 00:18:15,540few weeks, cause that event was a few 47600:18:15,540 --> 00:18:18,100weeks ago as we're recording that you've 47700:18:18,100 --> 00:18:19,940been using this as well. So can you give 47800:18:19,940 --> 00:18:22,660us some more examples of, you know, you 47900:18:22,660 --> 00:18:23,940said in the canoe and that's such a 48000:18:23,940 --> 00:18:26,540beautiful image cause in case you folks 48100:18:26,540 --> 00:18:28,220didn't know, Allison also lives here on 48200:18:28,220 --> 00:18:30,420Maui, so she's in the ocean, so it's a 48300:18:30,420 --> 00:18:33,140wild canoe ride. And so 48400:18:33,700 --> 00:18:36,060how would you say that after you take 48500:18:36,060 --> 00:18:38,980these power pauses?What shifts for you? 48600:18:39,220 --> 00:18:41,500Like, what do you notice about your being 48700:18:41,500 --> 00:18:43,380or your energy or your inner state? 48800:18:44,500 --> 00:18:46,820Yeah, I think one of the things that's so 48900:18:46,820 --> 00:18:49,460interesting is that, like, when we get 49000:18:49,460 --> 00:18:51,580caught in those anxiety spirals, it's 49100:18:51,580 --> 00:18:54,020like we're thinking. I know for me, like, 49200:18:54,020 --> 00:18:55,860I overthink. And so I've literally got 49300:18:55,860 --> 00:18:57,620like 50 thought patterns running 49400:18:57,620 --> 00:18:59,580scenarios in my head at the same time. 49500:18:59,580 --> 00:19:01,380And it's just it's it's a lot going on up 49600:19:01,380 --> 00:19:03,300there. And doing that allows me to just 49700:19:03,300 --> 00:19:06,020sort of. set it all down because now 49800:19:06,020 --> 00:19:07,940now I'm focusing on something else. I'm 49900:19:07,940 --> 00:19:09,580still doing a job and I like how you 50000:19:09,580 --> 00:19:11,100explained like the layering thing. I 50100:19:11,100 --> 00:19:13,540think that's why the canoe is so 50200:19:13,940 --> 00:19:15,540helpful for me because I'm like 50300:19:15,540 --> 00:19:17,620intentional about all the emotion or all 50400:19:17,740 --> 00:19:20,180all the sensations I'm having. But I'm 50500:19:20,180 --> 00:19:21,980also like you know I still have to focus. 50600:19:21,980 --> 00:19:23,380I still have to paddle. I still have to 50700:19:23,380 --> 00:19:24,900breathe. You know There's things that I'm 50800:19:24,900 --> 00:19:27,220doing. And so all of that gets me out of 50900:19:27,220 --> 00:19:30,180that like overthinking spiral. And then 51000:19:30,780 --> 00:19:32,300What I realized when I look back at it, 51100:19:32,500 --> 00:19:34,300and then I'm like, oh, wait, but all 51200:19:34,300 --> 00:19:35,700those thought patterns weren't actually 51300:19:35,700 --> 00:19:37,580helping. Because you get caught in those 51400:19:37,580 --> 00:19:39,060spirals and you're like, I have to keep 51500:19:39,060 --> 00:19:40,540thinking about this scenario. Because if 51600:19:40,540 --> 00:19:42,180I stop thinking about it, something bad's 51700:19:42,180 --> 00:19:43,980going to happen. It's like some weird OCD 51800:19:43,980 --> 00:19:45,940thing. But when you actually do stop 51900:19:45,940 --> 00:19:48,700thinking about it, ohh I didn't need to 52000:19:48,700 --> 00:19:50,420be going down that spiral. I didn't need 52100:19:50,420 --> 00:19:52,260to be playing that scenario in my head. 52200:19:52,860 --> 00:19:55,700And going back to the the speaking 52300:19:55,700 --> 00:19:57,700thing. I went home and I was like playing 52400:19:57,700 --> 00:19:59,100these scenarios in my head of all these 52500:19:59,100 --> 00:20:00,900conversations I had of like, oh, that 52600:20:00,900 --> 00:20:03,220went wrong or or maybe I said this the 52700:20:03,220 --> 00:20:05,540wrong way or or maybe I offended that 52800:20:05,540 --> 00:20:07,140person. None of these things are true. 52900:20:07,300 --> 00:20:08,900None of that stuff actually happened. 53000:20:09,180 --> 00:20:10,660Like literally people were coming up 53100:20:10,660 --> 00:20:13,540saying this was the best presentation of 53200:20:13,540 --> 00:20:15,300the entire day. Why the heck would I go 53300:20:15,300 --> 00:20:17,460home and think that I sucked?But it did. 53400:20:17,460 --> 00:20:20,420And then. Yeah, what?What good 53500:20:20,420 --> 00:20:21,860are those thought patterns?It didn't 53600:20:21,860 --> 00:20:24,220serve me at all. And but but of course I 53700:20:24,220 --> 00:20:25,780was stuck in a pattern. I was like, OK, 53800:20:25,780 --> 00:20:28,460wait, I got a tool for this different 53900:20:28,460 --> 00:20:30,940that particular nice kind of breathed and 54000:20:30,940 --> 00:20:32,860did some of the, you know, just, you 54100:20:32,860 --> 00:20:35,500know, focus. And I 54200:20:36,020 --> 00:20:39,020was like, oh, thank God. Oh, thank 54300:20:39,020 --> 00:20:40,460God. I put that down. Like it was like, 54400:20:40,620 --> 00:20:42,260oh, thank God that's done. It was like, I 54500:20:42,260 --> 00:20:44,020didn't need to do that. I'm so glad I'm 54600:20:44,020 --> 00:20:45,620done. I just interrupted that thought 54700:20:45,620 --> 00:20:47,540pattern. It helped me interrupt the. 54800:20:48,980 --> 00:20:51,620stuff that starts to kick around in 54900:20:51,620 --> 00:20:53,780circles. And I don't know, that's just I 55000:20:53,780 --> 00:20:56,180mean, I I love how you talk about the 55100:20:56,180 --> 00:20:58,260high functioning, because that's that's 55200:20:58,460 --> 00:21:00,420how I've always felt that that's who I 55300:21:00,420 --> 00:21:02,420am. You know I can't even 55400:21:03,380 --> 00:21:05,060count the number of businesses I'm 55500:21:05,060 --> 00:21:06,620running right now. I lost count. Like, 55600:21:06,620 --> 00:21:08,020what the heck is going on?But that's me. 55700:21:08,020 --> 00:21:09,900That's how I operate. I'd like to do a 55800:21:09,900 --> 00:21:12,500lot of things. I'm a very good doer, but 55900:21:12,900 --> 00:21:15,380it's also not healthy to do that. And And 56000:21:15,380 --> 00:21:17,900so a lot of times I need to justhave 56100:21:17,900 --> 00:21:19,460those tools now and stop and say, okay, I 56200:21:19,500 --> 00:21:22,100don't have to do anything and just sit 56300:21:22,100 --> 00:21:24,060here and breathe for a second and let 56400:21:24,060 --> 00:21:26,860that go. And then realize I didn't need 56500:21:26,860 --> 00:21:28,740it anyway and set it down and then focus 56600:21:28,740 --> 00:21:30,820on usually then something else comes up 56700:21:30,820 --> 00:21:33,620that's more valuable. And that actually, 56800:21:33,740 --> 00:21:36,460that event has now launched me into a 56900:21:37,540 --> 00:21:40,020whole other direction of my 57000:21:40,020 --> 00:21:42,460career. I mean, basically the company I 57100:21:42,460 --> 00:21:45,220was working for today, we decided to 57200:21:45,220 --> 00:21:47,540pivot like hardcore pivot. 57300:21:47,980 --> 00:21:50,820everything that we're offering. And it's 57400:21:50,900 --> 00:21:53,460all because of me. 57500:21:54,180 --> 00:21:55,940because I spoke up, and I said, I mean, 57600:21:56,180 --> 00:21:57,660of course they're they're brilliant, too, 57700:21:57,660 --> 00:21:59,460and they brought their own ideas. This 57800:21:59,460 --> 00:22:01,140wasn't just me. It wasn't just my idea. 57900:22:01,140 --> 00:22:03,380We were all brainstorming, but because I 58000:22:03,380 --> 00:22:05,460was willing to speak up and say I had 58100:22:05,460 --> 00:22:07,540this experience. It went really well 58200:22:08,020 --> 00:22:09,700instead of the story of the anxiety and 58300:22:09,700 --> 00:22:11,340all the other stuff. I might have messed 58400:22:11,340 --> 00:22:13,060it up. It might have sucked. People may 58500:22:13,220 --> 00:22:15,660hate me, whatever. And I was like, 58600:22:15,660 --> 00:22:16,700actually, this went really well, and I 58700:22:16,700 --> 00:22:18,380really love it. And if we're going to 58800:22:18,380 --> 00:22:20,540pivot, I want to do this. I want to help 58900:22:20,540 --> 00:22:22,380people. I want to, you know, I like the 59000:22:22,380 --> 00:22:23,940training. I like the speaking, and it 59100:22:24,020 --> 00:22:25,940brought us into a possibility where we 59200:22:25,940 --> 00:22:26,740could pivot. So 59300:22:28,900 --> 00:22:30,260I never would have got there if I would 59400:22:30,260 --> 00:22:32,820have stayed in the spiral of telling 59500:22:32,820 --> 00:22:35,340myself that I sucked, or that that 59600:22:35,340 --> 00:22:37,380conversation went sideways, or that I 59700:22:37,380 --> 00:22:39,420should have said that thing, or that was 59800:22:39,420 --> 00:22:42,340a stupid joke. My hair didn't 59900:22:42,340 --> 00:22:45,140look good. I was wearing the wrong outfit 60000:22:45,220 --> 00:22:47,460like all the stupid stories. That I was 60100:22:47,460 --> 00:22:49,220spinning out on. I just put those down 60200:22:50,140 --> 00:22:51,660and it opened up. It was like, here's 60300:22:51,660 --> 00:22:53,220your doorway. There's your possibility. 60400:22:53,220 --> 00:22:55,620There's your new venture. 60500:22:56,580 --> 00:22:59,020Like my whole life shifted 60600:22:59,540 --> 00:23:02,500about 3 hours ago. I'm like, oh, this 60700:23:02,500 --> 00:23:03,780is happening. So 60800:23:05,780 --> 00:23:08,660wow. See. And that's the interesting 60900:23:08,820 --> 00:23:10,660thing. Yeah. Surprise. Look what's 61000:23:10,660 --> 00:23:12,140waiting for us on the other side of here. 61100:23:12,500 --> 00:23:15,220Hello. Yeah, well, that's 61200:23:15,220 --> 00:23:16,900exciting. I can't wait to hear how that 61300:23:16,900 --> 00:23:18,940unfolds and we will definitely have links 61400:23:18,940 --> 00:23:20,420for people to stay connected with you at 61500:23:20,420 --> 00:23:23,220the end. But um, yeah, 61600:23:23,300 --> 00:23:25,100again, this is something for us to all 61700:23:25,100 --> 00:23:27,740learn from, right?Because like you said, 61800:23:27,740 --> 00:23:29,620if you had stayed in that 61900:23:30,100 --> 00:23:32,860self-doubt. Spiral of the 62000:23:32,860 --> 00:23:35,260fear and the questioning yourself and the 62100:23:35,260 --> 00:23:37,660guilting yourself and you know, all the 62200:23:37,660 --> 00:23:40,020things that can happen when we either 62300:23:40,180 --> 00:23:41,860make mistakes in our mind 62400:23:43,260 --> 00:23:45,620or actually make mistakes, which you 62500:23:45,620 --> 00:23:48,580didn't. I was there. So it's so 62600:23:48,580 --> 00:23:50,740funny, right?It's so funny. The trips 62700:23:50,740 --> 00:23:52,500that our brain go on and these these 62800:23:52,500 --> 00:23:55,140hardwired patterns that are, you know, 62900:23:55,140 --> 00:23:57,220these learned patterns that we've had for 63000:23:57,220 --> 00:23:59,580so long and it's really up to us as we 63100:23:59,580 --> 00:24:02,500evolve as beings. As we learn 63200:24:02,500 --> 00:24:04,820and grow as these beautiful, highly 63300:24:04,820 --> 00:24:07,380sensitive, empathetic, ambitious women 63400:24:07,380 --> 00:24:09,460that are on big missions, right?You have 63500:24:09,460 --> 00:24:11,260this beautiful mission in your heart. All 63600:24:11,260 --> 00:24:13,060of the people that listen and watch this 63700:24:13,060 --> 00:24:15,540show do as well. And so it's this 63800:24:15,540 --> 00:24:18,460interesting thing of. Knowing that, you 63900:24:18,460 --> 00:24:20,180know, you have these gifts and you have 64000:24:20,180 --> 00:24:21,380these skills and you have this 64100:24:21,380 --> 00:24:24,260incredible, at times insatiable, just 64200:24:24,420 --> 00:24:27,060drive to just keep going and do, do, 64300:24:27,060 --> 00:24:30,020do that the being and doing the doing 64400:24:30,020 --> 00:24:32,260is as if, if not more 64500:24:32,500 --> 00:24:34,660important to the quality and the caliber 64600:24:34,700 --> 00:24:36,900of what you're actually doing, right. And 64700:24:37,220 --> 00:24:38,580if we're going out there and we're doing 64800:24:38,580 --> 00:24:40,420all of these big, incredible things and 64900:24:40,420 --> 00:24:42,180helping people grow their business like 65000:24:42,180 --> 00:24:43,900you do and you know all of the tools that 65100:24:43,900 --> 00:24:46,420you have to offer. If on the inside we're 65200:24:46,420 --> 00:24:49,180just like, you screwed that up. Well, you 65300:24:49,220 --> 00:24:50,580fucked that up real bad, you know, and 65400:24:50,580 --> 00:24:52,740it's not, we're not even really 65500:24:53,260 --> 00:24:55,700enjoying and and truly thriving because 65600:24:55,700 --> 00:24:57,860we're basically held captive by these old 65700:24:57,860 --> 00:25:00,540patterns that push us. So it's this 65800:25:00,540 --> 00:25:02,460interesting dance and maybe you can speak 65900:25:02,460 --> 00:25:05,380to that of of this recognition of 66000:25:06,340 --> 00:25:09,300this desire for more and to constantly be 66100:25:09,300 --> 00:25:11,980pushing and and going after it. about 66200:25:11,980 --> 00:25:13,980where you do that from and how important 66300:25:13,980 --> 00:25:16,340it is for you to do it from a place of 66400:25:16,580 --> 00:25:19,140your vision and your intentionality and 66500:25:19,300 --> 00:25:20,980the impact that you want to make in the 66600:25:20,980 --> 00:25:22,820world, which of course includes your 66700:25:22,820 --> 00:25:24,580health and your happiness. But can you 66800:25:24,580 --> 00:25:26,340speak to that a little bit about how that 66900:25:26,340 --> 00:25:27,220plays out for you? 67000:25:29,220 --> 00:25:32,100Yeah. So it's interesting because 67100:25:32,100 --> 00:25:33,860I've I've also been going through this 67200:25:34,100 --> 00:25:36,020this thing and getting clear on that in 67300:25:36,020 --> 00:25:38,740my life. Andrealizing like, 67400:25:38,740 --> 00:25:40,180oh, you know here's here's the 67500:25:40,180 --> 00:25:42,220non-negotiables and here's the things 67600:25:42,220 --> 00:25:45,220that I want and and not the things that 67700:25:45,220 --> 00:25:46,980I want based on what everybody else wants 67800:25:46,980 --> 00:25:49,620for me or you know the validation, all 67900:25:49,620 --> 00:25:50,900the things. It's It's like, what do I 68000:25:50,900 --> 00:25:53,060actually want?You know I want freedom, I 68100:25:53,060 --> 00:25:55,500want flexibility, I want recognition or 68200:25:55,500 --> 00:25:56,740whatever, you know just going through 68300:25:56,740 --> 00:25:59,020those things and and I want to help 68400:25:59,020 --> 00:26:01,860people. I I want to, you know I've got 68500:26:01,860 --> 00:26:04,420so much experience and 68600:26:04,980 --> 00:26:07,220and what, and and also like, 68700:26:08,260 --> 00:26:10,620Connecting with what felt good about 68800:26:10,620 --> 00:26:12,900instead of instead of dwelling on what 68900:26:12,900 --> 00:26:14,740gave me anxiety about the experience, 69000:26:14,900 --> 00:26:16,460going back and connecting and what felt 69100:26:16,460 --> 00:26:17,860good about the experience because I was 69200:26:17,860 --> 00:26:19,940high in the moment, you know, it felt so 69300:26:19,940 --> 00:26:20,980high and like 69400:26:22,860 --> 00:26:24,940what made me high, what brought that to 69500:26:24,940 --> 00:26:26,980me when I really started digging into it. 69600:26:27,460 --> 00:26:28,700There's some things like you know 69700:26:28,700 --> 00:26:30,540everybody loves to be in the spotlight, 69800:26:31,020 --> 00:26:32,300everybody, but I think we all have a 69900:26:32,300 --> 00:26:33,940little bit of us that like the the 70000:26:33,940 --> 00:26:35,860spotlight a little bit. When you when the 70100:26:35,860 --> 00:26:37,780spotlight feels good, you you want 70200:26:37,780 --> 00:26:39,300everyone to look at you and you want to 70300:26:39,300 --> 00:26:40,700be adored. I think everybody wants to be 70400:26:40,700 --> 00:26:42,780adored and that was you know part of it. 70500:26:43,780 --> 00:26:46,020But also a big part of it was 70600:26:47,140 --> 00:26:49,180it felt so good at the end to connect 70700:26:49,180 --> 00:26:51,540with people who came up and I could feel 70800:26:51,540 --> 00:26:54,220their energy. that that little bit, 70900:26:54,220 --> 00:26:56,340because I I used to be that person on the 71000:26:56,340 --> 00:26:58,420other end of that, of like being so 71100:26:58,980 --> 00:27:00,820blown away by somebody who just gave me 71200:27:00,820 --> 00:27:02,500some kind of information that changed my 71300:27:02,500 --> 00:27:04,980life or inspired me and then feeling 71400:27:04,980 --> 00:27:07,300nervous to walk up and tell them thank 71500:27:07,300 --> 00:27:09,220you, but feeling like I have to go tell 71600:27:09,220 --> 00:27:11,860them thank you because they impacted my 71700:27:11,860 --> 00:27:14,100life. And like. 71800:27:15,180 --> 00:27:17,020to have people where I felt that energy 71900:27:17,020 --> 00:27:19,060when it came up to me and and a little 72000:27:19,060 --> 00:27:21,700nervous energy, like, like who am I?I'm 72100:27:21,700 --> 00:27:23,700not special. I'm just whatever. And then 72200:27:23,700 --> 00:27:26,180all these people are making me feel 72300:27:26,180 --> 00:27:28,180special and and not just 72400:27:29,620 --> 00:27:30,900because it feels special, but because 72500:27:30,900 --> 00:27:32,820it's like, I know I made a difference. I 72600:27:32,820 --> 00:27:35,300know it counts. I know it matters. And 72700:27:35,300 --> 00:27:37,260that's that's the part that's starting to 72800:27:37,260 --> 00:27:39,060really motivate me. And honestly, that's 72900:27:39,060 --> 00:27:41,340that's what shifted my, this this company 73000:27:41,340 --> 00:27:43,940I work with because yesterday, 73100:27:44,260 --> 00:27:45,700having a conversation. I said, you know, 73200:27:45,700 --> 00:27:47,260can we just talk about our feelings? 73300:27:47,260 --> 00:27:49,700Because I don't like this. I don't like 73400:27:49,700 --> 00:27:52,660how I feel. And he was like, one of my 73500:27:52,660 --> 00:27:54,620business partners, he was like, I don't 73600:27:54,620 --> 00:27:57,340like how I feel either. It sucks. I don't 73700:27:57,340 --> 00:27:58,940I don't like how this client just made us 73800:27:58,940 --> 00:28:01,020feel. I don't feel seen. I don't feel 73900:28:01,020 --> 00:28:02,820appreciated. I said, you know, I'm too 74000:28:02,820 --> 00:28:05,540old for this. I do not want to be in a 74100:28:05,540 --> 00:28:08,260place anymore where I don't feel 74200:28:08,620 --> 00:28:10,660acknowledged because I know I'm amazing. 74300:28:11,100 --> 00:28:12,900I know I have something to offer. And if 74400:28:12,900 --> 00:28:14,900I'm in a space where somebody doesn't see 74500:28:14,900 --> 00:28:16,060it, I mean, of course, there's always 74600:28:16,060 --> 00:28:17,540place for growth, right?But if I'm in a 74700:28:17,540 --> 00:28:19,780place at this point in my life where I'm 74800:28:20,020 --> 00:28:22,260giving it my all and they don't see it, 74900:28:23,420 --> 00:28:25,500maybe it's time to go somewhere else. And 75000:28:25,500 --> 00:28:28,500And he was like, yeah, we need 75100:28:28,500 --> 00:28:30,500to do that. We're barking up the wrong 75200:28:30,500 --> 00:28:32,100trees. We're fishing in the wrong pond. 75300:28:32,100 --> 00:28:33,700We've got the wrong bait. Like, what's 75400:28:33,940 --> 00:28:36,340what's happening here?So then 75500:28:36,500 --> 00:28:39,300onceI think the whole team 75600:28:39,300 --> 00:28:41,580shifted into this space of like, and and 75700:28:41,580 --> 00:28:43,260it it really, I believe that you know I 75800:28:43,260 --> 00:28:45,140was a big part of that shift 'cause it 75900:28:45,140 --> 00:28:47,020was like, what do I really, what's my 76000:28:47,020 --> 00:28:49,220intention?What do I really wanna do?What 76100:28:49,220 --> 00:28:50,820really matters to me?What are my core 76200:28:50,820 --> 00:28:53,780values?Instead of how am I 76300:28:53,780 --> 00:28:56,100gonna make money?How am I gonna make the 76400:28:56,100 --> 00:28:58,940rent?How am I gonna do, do, do?How am I 76500:28:58,940 --> 00:29:00,580gonna make everybody proud of me?How am I 76600:29:00,580 --> 00:29:03,060gonna make my dad proud of me?All that 76700:29:03,060 --> 00:29:06,020shitAnd then all of a sudden it was like 76800:29:06,020 --> 00:29:08,260the light bulb and that's the inspiration 76900:29:08,260 --> 00:29:09,700came. And we were like, let's put it, 77000:29:09,700 --> 00:29:12,100let's do this. And of course, why are we 77100:29:12,100 --> 00:29:13,700not doing this?And this is going to be so 77200:29:13,860 --> 00:29:16,740easy to do. Of course, I have a huge 77300:29:16,740 --> 00:29:18,660network that wants what I have to give 77400:29:19,220 --> 00:29:22,060and that I can actually help impact. And 77500:29:22,060 --> 00:29:23,780it was really cool because I even looked 77600:29:23,940 --> 00:29:25,780at my co-worker and I was like, you know, 77700:29:26,900 --> 00:29:29,700I know I know their core values as well. 77800:29:29,700 --> 00:29:31,220One of the things I love about this team 77900:29:31,220 --> 00:29:34,100is our core values. And I said, I I love 78000:29:34,100 --> 00:29:36,340thatWe're in a space where we're actually 78100:29:36,340 --> 00:29:37,860gonna be helping people 78200:29:39,060 --> 00:29:41,300that we can make an impact. We can make 78300:29:41,300 --> 00:29:42,740an impact in their business, we can make 78400:29:42,740 --> 00:29:44,220an impact in their life, and they're 78500:29:44,220 --> 00:29:45,820gonna appreciate it, and they're gonna 78600:29:45,820 --> 00:29:47,260love it. And we're gonna empower them, 78700:29:47,300 --> 00:29:49,660sort of teach them to do it. Instead of 78800:29:49,660 --> 00:29:51,780charging tons of money to do it for them, 78900:29:51,860 --> 00:29:54,180we don't have to. And it's just 79000:29:54,180 --> 00:29:56,020beautiful. We could build something, but 79100:29:56,180 --> 00:29:59,060it's a win-win for everyone. But 79200:29:59,060 --> 00:30:00,820that that tangible thinking from that 79300:30:00,820 --> 00:30:03,460inspiration of like, just, 79400:30:04,340 --> 00:30:06,660want to help make it easier for people so 79500:30:06,660 --> 00:30:08,260they don't have to go through all the 79600:30:08,260 --> 00:30:10,500stuff that I did that made it so hard on 79700:30:10,500 --> 00:30:12,660myself, because it doesn't have to be 79800:30:12,660 --> 00:30:15,420that hard. So just you know that's kind 79900:30:15,420 --> 00:30:18,340of my inspiration. Well, 80000:30:18,500 --> 00:30:20,180I love that. And again, I want to 80100:30:20,180 --> 00:30:21,660celebrate you because what you're doing 80200:30:21,660 --> 00:30:23,780there is really making that intentional 80300:30:23,780 --> 00:30:26,420decision for what matters to you and 80400:30:26,420 --> 00:30:28,700moving from that aligned place of of is 80500:30:28,700 --> 00:30:30,060this aligned with your values and the 80600:30:30,060 --> 00:30:32,180impact that you want to make. And so 80700:30:32,500 --> 00:30:34,980again, speaking to the beautiful benefit 80800:30:35,260 --> 00:30:37,300of this work, of taking these power 80900:30:37,300 --> 00:30:39,700pauses, of learning about your 81000:30:39,700 --> 00:30:42,420incredible self. Yay, kudos to you 81100:30:42,420 --> 00:30:45,220and. Really, again, this 81200:30:45,220 --> 00:30:48,100is, this is it. This is why we're here 81300:30:48,100 --> 00:30:50,860is for us to learn about ourself and 81400:30:50,860 --> 00:30:52,620treat ourself with this nonjudgmental 81500:30:52,620 --> 00:30:54,100self-awareness and this curious 81600:30:54,100 --> 00:30:56,380compassion and growing and learning and 81700:30:56,380 --> 00:30:57,700evolving and doing all the big and 81800:30:57,700 --> 00:30:59,060magical things that you're here to do. 81900:30:59,060 --> 00:31:00,980But that really comes from that place of 82000:31:01,300 --> 00:31:03,420intentionality, of catching ourselves in 82100:31:03,420 --> 00:31:04,980these old patterns that really, you know, 82200:31:04,980 --> 00:31:07,860served us. For survival purposes, 82300:31:08,180 --> 00:31:09,540but not necessarily going to serve us 82400:31:09,540 --> 00:31:11,220going forward. And so again, that's 82500:31:11,220 --> 00:31:13,220really the the beautiful message that I 82600:31:13,220 --> 00:31:15,460wanted to really share that these are the 82700:31:15,460 --> 00:31:17,420best tools for managing stress and 82800:31:17,420 --> 00:31:19,140anxiety because they're practical, 82900:31:19,300 --> 00:31:20,780they're portable, they're super 83000:31:20,780 --> 00:31:22,900effective, they're really efficient. And 83100:31:22,900 --> 00:31:25,220you can see the beautiful results that 83200:31:25,220 --> 00:31:26,900they had in the stories that Allison has 83300:31:26,900 --> 00:31:28,980been sharing both in the moment, right, 83400:31:28,980 --> 00:31:31,300because that's so important is is really 83500:31:31,300 --> 00:31:33,060shifting our inner state and coming back 83600:31:33,060 --> 00:31:34,500to that centered place when you're 83700:31:34,980 --> 00:31:37,300really. owning your power and in your 83800:31:37,300 --> 00:31:39,700power. And that's what Power Positives do 83900:31:39,700 --> 00:31:42,460for you. So exciting to 84000:31:42,660 --> 00:31:44,900have you on the show and to share these 84100:31:45,220 --> 00:31:47,540little messages and big messages with us. 84200:31:47,540 --> 00:31:49,700And we're excited to hear what unfolds 84300:31:49,700 --> 00:31:51,300for you and your work and your business 84400:31:51,300 --> 00:31:53,940going forward. And so as we wrap 84500:31:54,020 --> 00:31:56,660up, I want to give you a chance to share 84600:31:56,660 --> 00:31:58,820a way to get ahold of people, or excuse 84700:31:58,820 --> 00:32:01,500me, the other way around. For people to 84800:32:01,500 --> 00:32:03,300get a hold of you and we will of course 84900:32:03,300 --> 00:32:05,300include that in the show notes. But is 85000:32:05,300 --> 00:32:07,500there anything that you have to kind of 85100:32:07,540 --> 00:32:10,340put a bow on it as far as power 85200:32:10,340 --> 00:32:12,620pauses, anything you'd like to say about 85300:32:13,180 --> 00:32:14,740whether or not people should join us for 85400:32:14,740 --> 00:32:16,540the anxiety and stress reset, anything 85500:32:16,540 --> 00:32:18,740like that?Yeah, that actually would be a 85600:32:18,740 --> 00:32:21,380great idea. I think one of the things you 85700:32:21,380 --> 00:32:22,420just said was you're talking about 85800:32:22,420 --> 00:32:25,420efficiency and if like just tools that 85900:32:25,420 --> 00:32:27,980are accessible and you know that. 86000:32:28,620 --> 00:32:29,820There's something for everybody, right? 86100:32:29,820 --> 00:32:31,700There's lots of flavors of tools out 86200:32:31,700 --> 00:32:33,660there in the world. But if I think what 86300:32:33,660 --> 00:32:35,460what makes this special is because it's 86400:32:35,460 --> 00:32:37,860for people like me who you know we are 86500:32:37,860 --> 00:32:39,220high functioning, we have a lot of things 86600:32:39,220 --> 00:32:41,780going on. I do not have time to take an 86700:32:41,780 --> 00:32:44,780entire day. I don't. I just don't. 86800:32:44,900 --> 00:32:46,500It's It's not realistic right now. 86900:32:47,220 --> 00:32:49,980And you know I understand 87000:32:50,260 --> 00:32:51,780the sustainability of that and all the 87100:32:51,780 --> 00:32:54,420things, but also I know thatI can get 87200:32:54,420 --> 00:32:56,180through this short stint of of what I 87300:32:56,180 --> 00:32:58,020have ahead of me to to do some building 87400:32:58,340 --> 00:32:59,700because I have some tools to get me 87500:32:59,700 --> 00:33:02,420through it and it 87600:33:02,580 --> 00:33:04,420it helps me to navigate. So I think, 87700:33:04,420 --> 00:33:06,980yeah, I mean, it's it's a realistic set 87800:33:07,020 --> 00:33:10,020of tools that you know if you're in that 87900:33:10,020 --> 00:33:11,340space where you're like, oh, my gosh, I 88000:33:11,340 --> 00:33:13,860don't have time for this. This is it 88100:33:14,020 --> 00:33:16,340because and and your anxiety and stress 88200:33:16,340 --> 00:33:18,740reset, I'm sure will will teach all of 88300:33:18,740 --> 00:33:21,220those things that I I know so well now. 88400:33:23,020 --> 00:33:24,260That's how we get through. You know, 88500:33:24,260 --> 00:33:25,860sometimes we just we have a job to do. 88600:33:25,940 --> 00:33:27,180You know, at the end of the day, I have 88700:33:27,180 --> 00:33:29,420rent to pay. You know, I can't go sit in 88800:33:29,420 --> 00:33:31,380a tree for a month and breathe about it. 88900:33:31,380 --> 00:33:34,140I got shit to do. So 89000:33:35,700 --> 00:33:38,260that's my thought. Everyone's always 89100:33:38,260 --> 00:33:40,980like, but Maui, you you have to work on 89200:33:40,980 --> 00:33:43,300Maui. Yeah, all the more reason. 89300:33:43,980 --> 00:33:46,420Every freaking day. Every freaking day. 89400:33:47,860 --> 00:33:49,940I'm working on the sleek. I know working 89500:33:50,460 --> 00:33:52,380on those passive revenue streams. 89600:33:55,700 --> 00:33:58,260So fun. Totally worth it though. Totally 89700:33:59,860 --> 00:34:00,740worth it. Yeah, 1000%. We love you, 89800:34:00,740 --> 00:34:03,700Molly. We love you. Well, thank you 89900:34:03,700 --> 00:34:06,180so much. OK. And then so to finish up, 90000:34:07,300 --> 00:34:09,460let us know how we can. What's your like 90100:34:09,460 --> 00:34:11,300social media platform of choice?Or do you 90200:34:11,300 --> 00:34:13,060have a link where people can connect with 90300:34:13,300 --> 00:34:16,180you?Yeah, so social 90400:34:16,180 --> 00:34:17,620media right now I'm trying to do a little 90500:34:17,620 --> 00:34:20,620detox, so let's not mess with 90600:34:20,620 --> 00:34:23,620that. Yeah, we we 90700:34:23,620 --> 00:34:26,380all need to just take a break sometimes. 90800:34:27,460 --> 00:34:29,020But I would say best way to get a hold of 90900:34:29,020 --> 00:34:31,700me, go to wonderlandmaui.com. You can, 91000:34:32,340 --> 00:34:34,180you know, there are links to my things 91100:34:34,180 --> 00:34:35,900there. You can, I would say LinkedIn is 91200:34:35,900 --> 00:34:37,700probably the best. Just look up Allison 91300:34:37,700 --> 00:34:39,540Chaney on LinkedIn. You'll find me there. 91400:34:40,340 --> 00:34:42,380But if you want to schedule a short call 91500:34:42,380 --> 00:34:44,100with me and just have a chat. You can 91600:34:44,100 --> 00:34:45,580schedule. I have a calendar right there 91700:34:45,580 --> 00:34:47,660on my site. So you know anybody who 91800:34:47,660 --> 00:34:50,020thinks that you know maybe they want to 91900:34:50,020 --> 00:34:51,140learn a little bit more about what I'm 92000:34:51,140 --> 00:34:52,860into, give me a 92100:34:54,420 --> 00:34:56,180call. Thank you. And we will definitely 92200:34:56,180 --> 00:34:58,580link that up in the show notes. So yes, 92300:34:58,580 --> 00:35:00,420Alison was correct. You will learn all 92400:35:00,420 --> 00:35:02,380these magical tools inside the anxiety 92500:35:02,380 --> 00:35:04,940and stress reset. Learn how to be the 92600:35:04,940 --> 00:35:06,820most powerful and grounded person in any 92700:35:06,820 --> 00:35:08,980room by anchoring yourself back in that 92800:35:08,980 --> 00:35:11,500place of power within yourself so that no 92900:35:11,500 --> 00:35:13,660matter what's happening externally and 93000:35:13,660 --> 00:35:15,860internally, you have these tools, 93100:35:15,940 --> 00:35:18,740efficient, effective, realistic that 93200:35:18,740 --> 00:35:21,380you can use anytime, anywhere to 93300:35:21,380 --> 00:35:23,860cultivate calm on command, literally as 93400:35:23,860 --> 00:35:25,220quick as we did it there and if not 93500:35:25,220 --> 00:35:27,980quicker, so we are kicking offSo 93600:35:27,980 --> 00:35:29,820live round the next one. Again, you can 93700:35:29,820 --> 00:35:31,140do the sessions. You can take the power 93800:35:31,140 --> 00:35:32,300pauses whenever it works on your 93900:35:32,300 --> 00:35:33,980schedule, because I know global time 94000:35:33,980 --> 00:35:35,900zones all good, but it's all about the 94100:35:35,900 --> 00:35:37,380community and the support and the 94200:35:37,380 --> 00:35:39,740encouragement. So make sure to grab your 94300:35:39,740 --> 00:35:41,180spot from the link in the show notes. And 94400:35:41,180 --> 00:35:42,420thank you again, Allison. It's been 94500:35:42,420 --> 00:35:44,900really wonderful and fun to have you on 94600:35:44,980 --> 00:35:46,740the show today. Thank you. 94700:35:47,900 --> 00:35:49,820You're welcome. All right, everybody. 94800:35:49,820 --> 00:35:51,220Well, that's all for us today. Thank you 94900:35:51,220 --> 00:35:52,580for doing your incredible things in the 95000:35:52,580 --> 00:35:54,900world. And just know that all of these 95100:35:54,900 --> 00:35:56,900aspects of you, all of these parts, all 95200:35:56,900 --> 00:35:58,660of these pieces, all of these patterns, 95300:35:58,820 --> 00:36:01,260they're welcome. And if you choose to 95400:36:01,260 --> 00:36:03,780allow them to continue, you can. But if 95500:36:03,780 --> 00:36:06,340you want to actually shift them, you 95600:36:06,340 --> 00:36:08,540can 'cause you are that powerful and 95700:36:08,540 --> 00:36:10,460power pauses help you to do that. So 95800:36:10,460 --> 00:36:12,100we'll see you on the next episode or hear 95900:36:12,100 --> 00:36:14,340you. No, you'll hear us. You know, you 96000:36:14,340 --> 00:36:15,980know what I mean. All right, take care 96100:36:15,980 --> 00:36:17,620everybody. See you soon. Bye-bye.