E49: Holiday Survival 101: Tips To Protect Your Peace

Ready to glide through the holiday hectic-ness smoother than Santa on his sleigh?Then you'll love this episode packed with tips to help you stay merry & bright until NYE (and beyond)! Pop in your earbuds and tune in for: ✨ How to create more space and grace in the busiest moments🎄 Simple ways to lower stress and boost your holiday joy🛀 Self-care strategies you can squeeze in—even when life feels overwhelming or triggering This is your invitation to a calmer, more joyful holiday season! 🎁 Wanna kick off 2025 feeling vibrant, calm, and grounded? The Anxiety & Stress Reset is your invitation to prioritize yourself—without the overwhelm.  Through simple, science-backed techniques, you’ll learn how to release tension and build resilience in just 2 minutes at a time, so you feel energized and ready for whatever life brings. This is not about adding more to your plate—it’s about creating space for what truly matters: your well-being. Commit to a healthier, happier you. You deserve it.  Grab your spot here: https://www.megan-nolan.com/resetjan #HolidayStress #AnxietyRelief #SelfCareSeason #MindfulHolidays #StressFreeHolidays #CalmAndBright #MentalHealthMatters #HolidayWellness #RelaxAndRecharge #PeacefulMind #HolidayJoy #OvercomeAnxiety #StressLessLiveMore #HolidaySelfCare #InnerCalm #MindBodyBalance #BreatheAndBelieve #MerryAndMindful #SelfCareTips #CalmInTheChaos   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:00,080 --> 00:00:02,960Hello and welcome to a movement of 200:00:02,960 --> 00:00:05,120people who care so much about how they 300:00:05,120 --> 00:00:06,960feel that they make time and space for 400:00:06,960 --> 00:00:09,200themselves every day. I'm the leader of 500:00:09,200 --> 00:00:10,880this movement and the host of this 600:00:10,880 --> 00:00:13,440podcast. My name is Megan Nolan. I'm a 700:00:13,440 --> 00:00:15,280personal trainer, a yoga instructor, a 800:00:15,280 --> 00:00:16,800mental fitness coach, a best-selling 900:00:16,800 --> 00:00:18,560author, an award-winning speaker, and 1000:00:18,960 --> 00:00:20,840also someone who navigates the ups, downs 1100:00:20,840 --> 00:00:22,120and all arounds of mental health 1200:00:22,120 --> 00:00:24,720challenges. So. That's what this 1300:00:24,720 --> 00:00:27,160podcast is all about. Life giving you the 1400:00:27,160 --> 00:00:29,041tools to live, move, and breathe and show 1500:00:29,041 --> 00:00:30,481up on purpose as the purposeful 1600:00:30,481 --> 00:00:32,921powerhouse that you are. So let's jump 1700:00:32,921 --> 00:00:35,121into today's episode that will help you 1800:00:35,201 --> 00:00:38,081to do that. Hey, hey, 1900:00:38,081 --> 00:00:40,561hey, ho, ho, ho. Here we go. 2000:00:40,961 --> 00:00:43,881It's time for another episode of the 2100:00:44,001 --> 00:00:46,041Purposeful Powerhouse podcast. And if you 2200:00:46,041 --> 00:00:48,641haven't guest, today we are talking about 2300:00:48,641 --> 00:00:51,601the holidays. The holiday season 2400:00:51,601 --> 00:00:54,001is upon us. And I don't know if you can 2500:00:54,001 --> 00:00:55,321see me. If you're just listening to the 2600:00:55,361 --> 00:00:56,961audio, you won't be able to, but I am 2700:00:56,961 --> 00:00:58,761wearing a sparkly holiday hat. It's a 2800:00:58,761 --> 00:01:00,041little hot. I live in Hawaii, so I'm 2900:01:00,041 --> 00:01:01,761probably going to take it off because it 3000:01:01,761 --> 00:01:03,881will serve a point later on. But yeah, 3100:01:03,881 --> 00:01:05,441it's all decked out because we're decking 3200:01:05,441 --> 00:01:07,321the house. Whether or not you celebrate 3300:01:07,321 --> 00:01:08,841what you celebrate, if it's just another 3400:01:08,841 --> 00:01:10,761month for you, we're going to talk about 3500:01:10,761 --> 00:01:13,601how you can navigate the hecticness 3600:01:13,721 --> 00:01:16,241of this month and this potential season 3700:01:16,481 --> 00:01:19,041smoother than Santa on his sleigh. So you 3800:01:19,041 --> 00:01:20,961can be merry and bright all the way till 3900:01:20,961 --> 00:01:23,921New Year's Day. I just saw the movie 4000:01:23,921 --> 00:01:26,482Wicked and so now everything I say 4100:01:26,722 --> 00:01:29,602rhymes and I just want to sing it so. 4200:01:30,242 --> 00:01:32,362Be warned. I won't sing the whole time, 4300:01:32,362 --> 00:01:33,842but it happens a lot. You probably, if 4400:01:33,842 --> 00:01:34,882you've been listening for a while, 4500:01:35,042 --> 00:01:36,722already know that I have a tendency to do 4600:01:36,722 --> 00:01:39,402this. So yeah, 4700:01:40,242 --> 00:01:42,322let's talk about the holidays. I always 4800:01:42,362 --> 00:01:43,922think, you know, when we're going through 4900:01:43,922 --> 00:01:46,042these situations, I always bring a quote 5000:01:46,042 --> 00:01:48,562to mind from the lovely and wise Ram 5100:01:48,562 --> 00:01:50,122Dass, who I had the pleasure of meeting a 5200:01:50,122 --> 00:01:51,642couple times as he used to live here on 5300:01:51,642 --> 00:01:54,482Maui and his quote. 5400:01:54,922 --> 00:01:57,042I think it's pretty relevant whether or 5500:01:57,042 --> 00:01:59,202not you're spending it with your direct 5600:01:59,202 --> 00:02:01,442relatives, like your blood relatives or, 5700:02:01,442 --> 00:02:03,282you know, other relatives, other types of 5800:02:03,282 --> 00:02:06,242relatives. His quote was, If you 5900:02:06,242 --> 00:02:09,042think you're enlightened, spend a week 6000:02:09,202 --> 00:02:12,002with your family. If you think you're 6100:02:12,002 --> 00:02:13,282enlightened, spend a week with your 6200:02:13,282 --> 00:02:16,162family. And I thought, well, if 6300:02:16,162 --> 00:02:18,162Rondas has trouble with that, 6400:02:19,362 --> 00:02:21,682Then I think the rest of us get a pass as 6500:02:21,682 --> 00:02:24,283well, because what he's speaking to is 6600:02:24,283 --> 00:02:25,523that, you know, no matter how much 6700:02:25,683 --> 00:02:27,883nervous system regulation and therapy and 6800:02:27,883 --> 00:02:29,683processing and who knows what else you've 6900:02:29,683 --> 00:02:31,083done to navigate, you know, what's 7000:02:31,083 --> 00:02:34,043happened in your life. It can be a lot to 7100:02:34,083 --> 00:02:35,843be in those situations and it can be 7200:02:35,883 --> 00:02:38,163really triggering. I believe me when I 7300:02:38,163 --> 00:02:40,043say, why do you think I live out in the 7400:02:40,043 --> 00:02:42,083middle of the ocean?I see my family 7500:02:42,083 --> 00:02:43,763periodically and I love it and it's in 7600:02:43,763 --> 00:02:45,763small doses. But for people that, you 7700:02:45,763 --> 00:02:47,163know, really jump back into that during 7800:02:47,163 --> 00:02:49,723the holidays, that can be a 7900:02:49,723 --> 00:02:52,403lot, right?An overdose, if you will, 8000:02:52,403 --> 00:02:54,963sometimes, you know, of the of the family 8100:02:54,963 --> 00:02:57,283kind. And so, you know, we just want to 8200:02:57,283 --> 00:02:58,883moderate our doses so that we're taking 8300:02:58,883 --> 00:03:01,763healthy doses of everything. That 8400:03:01,763 --> 00:03:04,563could be a side point. So let's talk 8500:03:04,563 --> 00:03:07,123about, you know, whether you're 8600:03:07,123 --> 00:03:08,683celebrating traditional holidays, whether 8700:03:08,683 --> 00:03:10,363you have your own special rituals, maybe 8800:03:10,363 --> 00:03:12,363you like to celebrate the solstice, 8900:03:12,363 --> 00:03:14,723whatever it is for you, how to really 9000:03:14,803 --> 00:03:17,643take care of yourself over these next few 9100:03:17,643 --> 00:03:20,004weeks and protect your peace ultimately, 9200:03:20,004 --> 00:03:22,204right?You know, that's what that's what 9300:03:22,204 --> 00:03:25,124this is ultimately all about in whatever 9400:03:25,124 --> 00:03:27,364situation you are in, 9500:03:27,844 --> 00:03:30,644because the truth is. You know, it's 9600:03:30,644 --> 00:03:32,564nice to be invited to things, and of 9700:03:32,564 --> 00:03:34,284course you want to be included. But the 9800:03:34,284 --> 00:03:36,244thing that can happen for a lot of us is 9900:03:36,244 --> 00:03:38,164overcommitting. You know, saying yes when 10000:03:38,164 --> 00:03:40,564you really mean no. Oh, see, here we go. 10100:03:41,764 --> 00:03:43,404Because wicked that can lead to 10200:03:43,444 --> 00:03:45,204overcommitting and saying yes and doing 10300:03:45,204 --> 00:03:47,204the things or staying too long or feeling 10400:03:47,204 --> 00:03:49,364like you you have to do it a certain way. 10500:03:49,684 --> 00:03:52,324That can feel like a lot of pressure, and 10600:03:52,324 --> 00:03:55,044that can lead to exhaustion, burnout, you 10700:03:55,044 --> 00:03:56,284know, and if we're not doing some of the 10800:03:56,284 --> 00:03:57,364other things we're going to talk about, 10900:03:57,364 --> 00:03:59,524can kind of set the stage for, you know, 11000:03:59,604 --> 00:04:01,444overindulgingOurselves. Maybe we don't 11100:04:01,444 --> 00:04:03,404sleep enough. You know, all the things 11200:04:03,404 --> 00:04:05,724that can tend to happen that can kind of 11300:04:05,724 --> 00:04:08,084be a slippery slope, right?Not to mention 11400:04:08,164 --> 00:04:10,684set us up to be sometimes resentful if 11500:04:10,684 --> 00:04:12,284we're feeling like, uh, I'm supposed to 11600:04:12,284 --> 00:04:13,684go on holiday and I just have all these 11700:04:13,684 --> 00:04:15,925things to do. That's a lot of pressure. 11800:04:16,005 --> 00:04:17,365It's a lot of pressure, not to mention 11900:04:17,445 --> 00:04:19,285the, you know, the potential financials. 12000:04:19,885 --> 00:04:22,685Of gift buying and how extravagant is it? 12100:04:22,685 --> 00:04:24,245And all of those things like that's a 12200:04:24,245 --> 00:04:26,725lot. There's this is a potentially a 12300:04:26,725 --> 00:04:28,565really pressurized time of year for a lot 12400:04:28,565 --> 00:04:30,805of people. And because of that pressure, 12500:04:31,125 --> 00:04:33,605one thing that tends to happen is 12600:04:34,565 --> 00:04:37,045skipping self. Care. 12700:04:37,685 --> 00:04:40,525And you know, The thing is, is that you 12800:04:40,525 --> 00:04:41,765know that that's the foundation for 12900:04:41,765 --> 00:04:43,845everything and that when you take care of 13000:04:43,845 --> 00:04:46,525yourself, you have a higher capacity, a 13100:04:46,525 --> 00:04:48,885higher ability to do all the other 13200:04:48,885 --> 00:04:50,845things, right. But yet it's one of those 13300:04:50,845 --> 00:04:52,565things that we're like, oh, I'll get to 13400:04:52,565 --> 00:04:54,965it in the new year. Oh, it's fine. I'll 13500:04:54,965 --> 00:04:57,005just get back to it on January 2nd or 13600:04:57,005 --> 00:04:59,205whenever. But the reality is, and we'll 13700:04:59,205 --> 00:05:01,125talk about this more in a minute, is that 13800:05:01,285 --> 00:05:04,125we can find ways to. Sprinkle this 13900:05:04,125 --> 00:05:07,005in. OK, if you will. And you know, so 14000:05:07,005 --> 00:05:09,285that you have these small little drips of 14100:05:09,285 --> 00:05:11,125it throughout the day, woven throughout 14200:05:11,125 --> 00:05:13,526the tapestry of your holiday experience, 14300:05:13,766 --> 00:05:16,086if you will, so that you can stay 14400:05:16,086 --> 00:05:17,606grounded, right. So you can protect your 14500:05:17,606 --> 00:05:20,326piece because it all does add up. And 14600:05:20,486 --> 00:05:22,366the reality is, is that especially in 14700:05:22,366 --> 00:05:24,326these crazy busy times, it's really 14800:05:24,326 --> 00:05:27,046important that we we really. 14900:05:28,006 --> 00:05:30,966Let go of that, you know, oh, this is my 15000:05:30,966 --> 00:05:32,366routine. This is how I do it. This is 15100:05:32,366 --> 00:05:34,166what I do every day. Unless that's your 15200:05:34,166 --> 00:05:35,606jam and that's how you can really stick 15300:05:35,606 --> 00:05:37,726with it, is that a lot of times we have 15400:05:37,726 --> 00:05:39,606these super strict ideas of what it 15500:05:39,606 --> 00:05:40,566should be like. And then we get 15600:05:40,566 --> 00:05:42,166frustrated if we can't do our thing or, 15700:05:42,166 --> 00:05:44,406you know, a certain way or what have you. 15800:05:44,966 --> 00:05:47,926We want to just really allow 15900:05:47,926 --> 00:05:50,126yourself the space and the grace to. 16000:05:52,086 --> 00:05:54,966Find ways to make this work for 16100:05:54,966 --> 00:05:57,686you so that you can 16200:05:57,686 --> 00:05:59,606continue to show up feeling happy, 16300:05:59,606 --> 00:06:01,206feeling grounded, enjoying the 16400:06:01,206 --> 00:06:03,006celebrations that you decide to go to, 16500:06:03,046 --> 00:06:05,606right?Rather than overdoing it and ending 16600:06:05,646 --> 00:06:07,846up just overwhelmed or maybe, you know, 16700:06:07,846 --> 00:06:10,047getting a cold or whatever. And so let's 16800:06:10,047 --> 00:06:11,407talk about that. Let's talk about that. 16900:06:11,607 --> 00:06:14,087So this is the first one is how can you 17000:06:14,087 --> 00:06:15,727take the pressure off yourself a little 17100:06:15,727 --> 00:06:18,567bit, right?Can you?Look at this from the 17200:06:18,567 --> 00:06:21,047perspective of, OK, everything adds up, 17300:06:21,527 --> 00:06:23,207right?And we want to make sure that, you 17400:06:23,207 --> 00:06:24,927know, we're not totally tossing our 17500:06:24,927 --> 00:06:27,127routine out the window because we're 17600:06:27,127 --> 00:06:29,367like, oh, I'll get back to it in January. 17700:06:29,687 --> 00:06:31,847How can you find ways to 17800:06:32,487 --> 00:06:35,287focus on what's in front of you so 17900:06:35,287 --> 00:06:38,167that you can really cultivate that 18000:06:38,407 --> 00:06:40,327connection, the presence, and not really 18100:06:40,327 --> 00:06:42,967have it be need to be perfect, but really 18200:06:42,967 --> 00:06:44,727just finding ways to. 18300:06:46,167 --> 00:06:48,887Take the guilt out of the equation and 18400:06:49,287 --> 00:06:51,287make sure that you know that in order for 18500:06:51,287 --> 00:06:53,927you to, you know, show up and go cut the 18600:06:53,927 --> 00:06:55,607tree down or whatever it is that you do, 18700:06:55,927 --> 00:06:58,567it requires that you have your tank 18800:06:58,567 --> 00:07:00,407topped up and whatever that looks like 18900:07:00,727 --> 00:07:02,887for you. OK, so we want to find ways to 19000:07:02,887 --> 00:07:05,447kind of take the pressure off and you know 19100:07:06,327 --> 00:07:08,048From setting, saying in this a different 19200:07:08,048 --> 00:07:09,328way or looking at it from a different 19300:07:09,328 --> 00:07:11,128perspective is that because this is a 19400:07:11,128 --> 00:07:13,208very pressurized situation, potentially 19500:07:13,208 --> 00:07:16,088for people, exercise, yoga, breath work, 19600:07:16,088 --> 00:07:17,288all the things that you love to do 19700:07:17,448 --> 00:07:19,208actually helps to take the pressure off, 19800:07:19,528 --> 00:07:21,368right?So you're not just taking the 19900:07:21,368 --> 00:07:23,128pressure off in the sense of, oh, it has 20000:07:23,128 --> 00:07:26,088to be. Take that that desire for it to be 20100:07:26,088 --> 00:07:27,848perfect. We're taking that pressure off, 20200:07:28,088 --> 00:07:29,528but you're also releasing some of the 20300:07:29,528 --> 00:07:30,888pressure, releasing some of the stress, 20400:07:30,888 --> 00:07:33,368because you know how it feels when you 20500:07:33,368 --> 00:07:34,928are taking care of yourself, right?You 20600:07:34,928 --> 00:07:36,408feel more grounded, you feel more 20700:07:36,408 --> 00:07:37,848centered, you feel more regulated. And 20800:07:37,848 --> 00:07:39,928you are right. You are because your 20900:07:39,928 --> 00:07:41,928nervous system is in a more steady, 21000:07:41,928 --> 00:07:44,248connected state, right?And and if we're 21100:07:44,248 --> 00:07:46,008all wound up and pressurized, if you're 21200:07:46,008 --> 00:07:47,768in the red zone, right?If you, if you've 21300:07:47,768 --> 00:07:49,328learned about this before, we have these 21400:07:49,328 --> 00:07:51,408different states of activation or more 21500:07:51,408 --> 00:07:53,528relaxation in our nervous system. And 21600:07:53,528 --> 00:07:55,528when we're in the red zone, that's the 21700:07:55,528 --> 00:07:56,768fight or flight. That's the stress, right? 21800:07:56,768 --> 00:07:58,328That's when we're feeling the anxiety or 21900:07:58,328 --> 00:08:00,248the stress or the like, Oh my gosh, I 22000:08:00,248 --> 00:08:01,608don't even know. And, you know, feel like 22100:08:01,608 --> 00:08:03,208you're just, you know, one of Santa's 22200:08:03,208 --> 00:08:04,489elves that drink too much espresso and 22300:08:04,489 --> 00:08:05,649you haven't slept in three days and 22400:08:05,649 --> 00:08:07,209you're just tired like that sort of 22500:08:07,209 --> 00:08:09,849frantic energy. OK. Because, you know, 22600:08:09,849 --> 00:08:11,289I'm sure that's what happens to the elves 22700:08:11,289 --> 00:08:14,129up in the North Pole. But you know 22800:08:14,129 --> 00:08:15,609what I'm saying, right?And that's not the 22900:08:15,609 --> 00:08:17,129vibe that you want to show up to the 23000:08:17,129 --> 00:08:19,289holiday gatherings with, I'm sure. Right. 23100:08:19,609 --> 00:08:22,209And so that being said. That's important 23200:08:22,249 --> 00:08:24,729because when we are taking the pressure 23300:08:24,729 --> 00:08:26,409off of ourselves in whatever way you 23400:08:26,409 --> 00:08:29,209choose, it really sets the stage for you 23500:08:29,209 --> 00:08:30,969to actually enjoy the events and maybe 23600:08:30,969 --> 00:08:33,449skip the messy meltdown at the ugly 23700:08:33,449 --> 00:08:35,609Christmas sweater party, right?So that's 23800:08:35,609 --> 00:08:37,849really important because, you know, we 23900:08:37,849 --> 00:08:39,929all have a breaking point at times, a 24000:08:39,929 --> 00:08:42,689threshold of tolerance from a nervous 24100:08:42,689 --> 00:08:44,809system perspective, and we want to make 24200:08:44,809 --> 00:08:47,729sure that we are. Bringing ourselves back 24300:08:47,729 --> 00:08:49,849down, we're turning down the volume. 24400:08:49,849 --> 00:08:52,009We're taking some of the pressure off so 24500:08:52,009 --> 00:08:54,329that we can come back to that, the green 24600:08:54,329 --> 00:08:56,409zone, right?The green zone is that that 24700:08:56,409 --> 00:08:58,569playful, energized, happy, you know, 24800:08:58,569 --> 00:09:00,490grateful to be here sort of vibe. 24900:09:01,930 --> 00:09:04,890And so how can we make sure that you 25000:09:04,890 --> 00:09:06,810aren't so wound up so? 25100:09:07,290 --> 00:09:09,850Exhausted, depleted, drained, running on 25200:09:09,850 --> 00:09:12,250the fumes of, you know, three oat milk 25300:09:12,810 --> 00:09:14,930lattes and like the two almonds you found 25400:09:14,930 --> 00:09:16,050in the back of the cupboard cause you 25500:09:16,050 --> 00:09:17,410haven't gone grocery shopping or you put 25600:09:17,410 --> 00:09:18,930everything in the cookies or whatever and 25700:09:18,930 --> 00:09:21,690you're just like, that's 25800:09:21,850 --> 00:09:23,850not it, right?Because then we show up to 25900:09:23,850 --> 00:09:26,090the Christmas party and we're hungry and 26000:09:26,090 --> 00:09:27,850then maybe you have a couple glasses of 26100:09:27,850 --> 00:09:29,570the bubbly elf juice and then you're 26200:09:29,570 --> 00:09:31,490like, what?And you know, next thing you 26300:09:31,490 --> 00:09:32,650know, you're having a meltdown with your 26400:09:32,650 --> 00:09:35,130friend Sarah in the bathroom. It happens. 26500:09:36,330 --> 00:09:38,570All good. And when and if it does happen, 26600:09:38,730 --> 00:09:40,570then just let it happen, right?And just 26700:09:40,570 --> 00:09:41,850make sure that you have that support 26800:09:41,850 --> 00:09:43,930around you that understands. So 26900:09:44,650 --> 00:09:46,730how can we, so that's our first step. 27000:09:47,610 --> 00:09:49,650Take the pressure off. Take that those 27100:09:49,650 --> 00:09:52,050two ways we talked about. How can we 27200:09:52,050 --> 00:09:54,650embrace the little moments?Speaking of 27300:09:54,890 --> 00:09:57,331having it be, you know, progress, not 27400:09:57,331 --> 00:09:58,811perfection. How can we 27500:09:59,611 --> 00:10:01,691weave these little power 27600:10:01,691 --> 00:10:03,931pauses, mindful 27700:10:03,931 --> 00:10:06,571moments,For yourself, with yourself 27800:10:06,571 --> 00:10:09,291into your day. How can we 27900:10:09,291 --> 00:10:11,291find these moments of lightness and 28000:10:11,291 --> 00:10:13,691playfulness so that you are keeping your 28100:10:13,691 --> 00:10:15,651tank topped up and the pressure turned 28200:10:15,651 --> 00:10:18,411down?Right. And so, you know, think about 28300:10:18,411 --> 00:10:20,731it from a holiday perspective of, OK, so 28400:10:20,731 --> 00:10:22,371depending on your traditions and what you 28500:10:22,371 --> 00:10:24,651do in your family, maybe there's 28600:10:24,891 --> 00:10:27,771times when you are making some yummy 28700:10:27,771 --> 00:10:29,771foods, right?Maybe you're doing some 28800:10:29,771 --> 00:10:32,251baked goods. So how can you make that an 28900:10:32,251 --> 00:10:34,291act of self-care?How can you? 29000:10:35,051 --> 00:10:37,091Make that really fun and playful. I mean, 29100:10:37,091 --> 00:10:38,651it's not like, I mean, if you want to, 29200:10:38,691 --> 00:10:40,291you could do your squats while you like, 29300:10:40,491 --> 00:10:41,851make your cookies. That's not really what 29400:10:41,851 --> 00:10:44,731I'm saying. Take that 29500:10:44,811 --> 00:10:46,891run. If you're down with that, might as 29600:10:46,891 --> 00:10:49,451well, man, you might as well. But what I 29700:10:49,451 --> 00:10:52,251meant more, my first thought, I like that 29800:10:52,251 --> 00:10:55,212idea too. Of course I do, because I love 29900:10:55,212 --> 00:10:56,892when you do squats, as long as you're 30000:10:56,892 --> 00:10:58,372doing properly and engaging your glutes, 30100:10:58,372 --> 00:11:01,292okay?Is put on some music, right? 30200:11:01,292 --> 00:11:03,372Maybe holiday music is not your jam. I 30300:11:03,372 --> 00:11:04,812know it's not for everybody. I don't know 30400:11:04,812 --> 00:11:06,292what it is about me. Maybe I was an 30500:11:06,292 --> 00:11:07,932elephant in another life, but I love me 30600:11:07,932 --> 00:11:10,092some Christmas music. It makes me happy. 30700:11:10,412 --> 00:11:12,092So maybe you put on some music that you 30800:11:12,092 --> 00:11:13,812like, right?It's something light and 30900:11:13,852 --> 00:11:16,292playful, upbeat. and do that while you're 31000:11:16,292 --> 00:11:17,972making your whatevers. You know Maybe 31100:11:17,972 --> 00:11:19,612you're making Christmas star cookies or 31200:11:19,812 --> 00:11:21,372Hanukkah, or I don't know, or maybe 31300:11:21,372 --> 00:11:24,172solstice rings, who knows, right?Put on 31400:11:24,172 --> 00:11:25,852some music and turn it into something 31500:11:25,852 --> 00:11:27,772fun, right?Rather than this arbitrary 31600:11:27,772 --> 00:11:30,372chore. Or for example, if you 31700:11:30,652 --> 00:11:32,412exchange gifts with people, right?And 31800:11:32,412 --> 00:11:35,332making sure you're using recycled 31900:11:35,332 --> 00:11:36,852paper or whatever, I don't know, side 32000:11:36,852 --> 00:11:39,532note. But how can you 32100:11:39,532 --> 00:11:42,332turn that into an active presence?Can you 32200:11:42,412 --> 00:11:45,052wrap that gift and be in a place of 32300:11:45,052 --> 00:11:46,332connection to the person that you're 32400:11:46,332 --> 00:11:48,972giving it to and breathing 32500:11:48,972 --> 00:11:51,373and just feeling yourself being very 32600:11:51,373 --> 00:11:53,653present as you wrap the gift?And that's 32700:11:53,653 --> 00:11:55,693another way to really infuse more love 32800:11:55,693 --> 00:11:58,333into it. They they will maybe feel that 32900:11:58,333 --> 00:12:00,133right?But most importantly, in that 33000:12:00,133 --> 00:12:02,453moment, you're taking that opportunity to 33100:12:02,453 --> 00:12:04,493really tap into the energy of love and 33200:12:04,493 --> 00:12:06,773gratitude and joy, which is such a 33300:12:06,773 --> 00:12:09,613healing frequency in your body. Plus, if 33400:12:09,613 --> 00:12:11,253you couple that with slow, deep 33500:12:11,253 --> 00:12:14,093breathing. You're actually doing a 33600:12:14,253 --> 00:12:16,453breath style called heart coherence. In 33700:12:16,453 --> 00:12:18,653yoga, we call that breath the sum of riti 33800:12:18,653 --> 00:12:20,493because you're taking nice, deep, even 33900:12:20,493 --> 00:12:22,893breaths. But heart coherence means that 34000:12:22,893 --> 00:12:24,973your heart is in a nice, steady rhythm. 34100:12:25,213 --> 00:12:26,613You're tapped into that elevated 34200:12:26,613 --> 00:12:29,373emotional state, and then that actually 34300:12:29,373 --> 00:12:31,133signals beautiful, incredible things up 34400:12:31,133 --> 00:12:32,813to your brain. Your brain matches that 34500:12:32,813 --> 00:12:35,453rhythm. It sends a signal of 34600:12:35,853 --> 00:12:38,093ease and safety and spaciousness to your 34700:12:38,093 --> 00:12:40,653body and. lends to 34800:12:40,653 --> 00:12:42,573healing and groundedness, nervous system 34900:12:42,573 --> 00:12:44,973regulation, it's beautiful. So 35000:12:46,573 --> 00:12:49,454that's a really very powerful tool that 35100:12:49,454 --> 00:12:51,134you could play with, and that could be 35200:12:51,254 --> 00:12:53,774when you're baking too, or when you're 35300:12:53,774 --> 00:12:55,894making the food, like you're infusing it 35400:12:55,894 --> 00:12:57,054with love, right?Like when a a 35500:12:57,694 --> 00:12:59,614grandmother or a tutu or someone is 35600:12:59,614 --> 00:13:01,214making food, they're feeling that deep 35700:13:01,214 --> 00:13:02,734love for all of the people while they're 35800:13:02,734 --> 00:13:04,774doing it. Like you you can taste the love 35900:13:05,094 --> 00:13:07,454when it's homemade stuff. So finding 36000:13:07,454 --> 00:13:09,694these little micro moments of joy. And 36100:13:09,694 --> 00:13:11,454that's really what this is, how to weave 36200:13:11,454 --> 00:13:13,654those little power pauses into 36300:13:14,494 --> 00:13:16,454these next few weeks so that you are 36400:13:16,454 --> 00:13:18,974really having those moments to 36500:13:19,214 --> 00:13:20,894come back to the whole reason for the 36600:13:20,894 --> 00:13:23,694season, right, is connection and 36700:13:23,934 --> 00:13:26,854celebration and love and playfulness 36800:13:26,854 --> 00:13:29,534and times together, presence, right?And 36900:13:29,534 --> 00:13:32,214so that's truly what it is about. And 37000:13:32,214 --> 00:13:34,774then, you know, ooh, another opportunity 37100:13:34,774 --> 00:13:37,294to take a power pause is 37200:13:37,854 --> 00:13:40,334before. You go 37300:13:40,334 --> 00:13:43,014into gatherings that you 37400:13:43,014 --> 00:13:44,815know might be a little bit of a little 37500:13:44,855 --> 00:13:47,695button pushing scenario. How can 37600:13:47,695 --> 00:13:50,655you prime yourself?is you can do 37700:13:50,735 --> 00:13:53,055a power pose. So power poses are a 37800:13:53,055 --> 00:13:55,975powerful tool that we use inside the 37900:13:55,975 --> 00:13:57,775anxiety and stress reset that I teach all 38000:13:57,775 --> 00:13:59,815of my clients that you can really do 38100:13:59,815 --> 00:14:01,615anywhere, anytime. It's a strong 38200:14:01,615 --> 00:14:03,135activation through your body. You plant 38300:14:03,135 --> 00:14:05,055your feet down, you lift yourself up, you 38400:14:05,055 --> 00:14:06,735open up your body, place your hands on 38500:14:06,735 --> 00:14:08,215your hips, and you really feel this 38600:14:08,215 --> 00:14:10,015strength within yourself. 38700:14:12,655 --> 00:14:14,815So feel this strength. Activated through 38800:14:14,815 --> 00:14:16,615your whole body, open up your body, hands 38900:14:16,615 --> 00:14:18,575on your hips. Power poses are incredible. 39000:14:18,575 --> 00:14:20,255What's happening inside your body is your 39100:14:20,255 --> 00:14:21,855cortisol, your stress levels are coming 39200:14:21,855 --> 00:14:24,055down, your testosterone levels, which is 39300:14:24,055 --> 00:14:26,015your activation, your motivation hormone 39400:14:26,015 --> 00:14:28,295levels are going up. So it's bringing you 39500:14:28,295 --> 00:14:30,975into this really, really grounded, 39600:14:30,975 --> 00:14:33,895empowered state so that you go into 39700:14:34,015 --> 00:14:36,615that gathering from that place. Or if 39800:14:36,615 --> 00:14:38,415something happens at said gathering and 39900:14:38,415 --> 00:14:41,135you're like then. Go to the 40000:14:41,135 --> 00:14:43,456bathroom and do your power post, right? 40100:14:43,696 --> 00:14:45,216Yes, you might be tempted to take some 40200:14:45,336 --> 00:14:47,496shots while you're in there. That's not 40300:14:47,536 --> 00:14:49,616going to help. It's really important that 40400:14:49,616 --> 00:14:52,576you you continually tend to your body 40500:14:52,576 --> 00:14:53,816through these moments, right?We tend to 40600:14:53,816 --> 00:14:56,016have these escape files, which it's all 40700:14:56,016 --> 00:14:58,576good. I mean, I'm working myself on my 40800:14:58,576 --> 00:15:00,576relationship with alcohol, and so I 40900:15:00,616 --> 00:15:03,096understand, but it's really important 41000:15:03,096 --> 00:15:04,656that you're doing these foundational 41100:15:04,656 --> 00:15:07,376things so that you can literally hold and 41200:15:07,376 --> 00:15:09,056stand your ground in those moments. OK, 41300:15:09,056 --> 00:15:11,096That's what this is about. And then the 41400:15:11,096 --> 00:15:13,136last thing I wanted to share was one 41500:15:13,136 --> 00:15:14,896thing that is really powerful for me and 41600:15:14,896 --> 00:15:16,456for many people and for many of my 41700:15:16,456 --> 00:15:18,816clients is to 41800:15:19,136 --> 00:15:21,936set the day up for success with 41900:15:22,336 --> 00:15:23,936time for yourself in the morning, right? 42000:15:23,936 --> 00:15:25,536Because we have these great intentions. 42100:15:25,576 --> 00:15:26,896I'll get to it later. I'll do it later. 42200:15:27,536 --> 00:15:29,176One of my mantras, which you maybe have 42300:15:29,176 --> 00:15:32,096heard me say before, do it first, get 42400:15:32,096 --> 00:15:34,416it done. And that's really why 42500:15:34,656 --> 00:15:36,856amplifying your morning routine is super 42600:15:36,856 --> 00:15:38,256powerful because you already have a 42700:15:38,256 --> 00:15:40,657morning routine. Right. Whether or not it 42800:15:40,657 --> 00:15:42,897really serves and supports you to be able 42900:15:42,897 --> 00:15:44,577to navigate the holidays and stay merry 43000:15:44,577 --> 00:15:47,537and bright, that's for 43100:15:47,537 --> 00:15:49,697you to answer. Is it grabbing your phone 43200:15:49,697 --> 00:15:52,017and going right into things and and then 43300:15:52,017 --> 00:15:54,497stress levels going up, up, up, up, up?Or 43400:15:54,817 --> 00:15:57,457is your morning routine to align your 43500:15:57,457 --> 00:15:59,257mind with your vision and how you want to 43600:15:59,257 --> 00:16:01,697show up to these events?Move your body so 43700:16:01,697 --> 00:16:04,657it's strong and healthy and all the 43800:16:04,657 --> 00:16:07,097time really coming back to that 43900:16:07,097 --> 00:16:09,777intentionality of how you want to 44000:16:09,777 --> 00:16:12,257feel, how you want to show up, caring so 44100:16:12,257 --> 00:16:13,537much about how you feel that you're 44200:16:13,537 --> 00:16:15,817making and taking that space for yourself 44300:16:16,177 --> 00:16:19,097that morning. That's huge. That's what 44400:16:19,097 --> 00:16:20,657amplifying your morning routine is about, 44500:16:20,977 --> 00:16:22,657and that can literally be 5 minutes. 44600:16:23,057 --> 00:16:25,777Right. So you can turn on some music and 44700:16:25,777 --> 00:16:27,217take a shaky break and just shake out 44800:16:27,217 --> 00:16:28,977your body or do some exercises or 44900:16:28,977 --> 00:16:31,657whatever. That can be your amplified 45000:16:31,657 --> 00:16:33,857morning routine. It can be 15 minutes, 45100:16:33,857 --> 00:16:35,458right?Or 30 minutes, whatever you have. 45200:16:35,778 --> 00:16:37,938It's really setting that foundational 45300:16:37,938 --> 00:16:40,898space for yourself, giving yourself that 45400:16:40,898 --> 00:16:43,058well-deserved love and attention so that 45500:16:43,058 --> 00:16:45,298you show up from that place. That's what 45600:16:45,298 --> 00:16:48,098it's all about, is you decide how you're 45700:16:48,098 --> 00:16:49,698showing up into each and every day. 45800:16:49,938 --> 00:16:52,698That's the the premise of that. And 45900:16:52,698 --> 00:16:55,138that's why it's so impactful, right?It's 46000:16:55,138 --> 00:16:56,818rather than just kind of slipping into 46100:16:56,818 --> 00:16:58,978the day-to-day of you know grabbing your 46200:16:58,978 --> 00:17:00,418phone, grabbing coffee, and then off you 46300:17:00,418 --> 00:17:01,538go. And before you know it, you've been 46400:17:01,538 --> 00:17:02,898sitting at your desk for three hours and 46500:17:02,898 --> 00:17:04,938you stand up and you're like creak, 46600:17:04,938 --> 00:17:06,098creak, creak, grown, grown, grown, 46700:17:06,498 --> 00:17:09,218because your body doesn't love sitting 46800:17:09,218 --> 00:17:11,298for that long. So when you move in the 46900:17:11,298 --> 00:17:12,978morning, it has incredible benefits, 47000:17:12,978 --> 00:17:14,178which you may or may not have heard me 47100:17:14,178 --> 00:17:16,338speak to before, but it's so important 47200:17:16,338 --> 00:17:18,698for your overall health and happiness and 47300:17:18,698 --> 00:17:21,458wellbeing and longevity. Okay, 47400:17:21,458 --> 00:17:23,618let's just talk about the longevity for a 47500:17:23,618 --> 00:17:26,498second, is exercise is so 47600:17:26,498 --> 00:17:28,378incredibly impactful for that. And 47700:17:28,378 --> 00:17:30,178ideally it's in a way that's fun, right? 47800:17:30,178 --> 00:17:32,499It doesn't have to be like militant or 47900:17:32,499 --> 00:17:35,219arbitrary or like, ohh Megan says I have 48000:17:35,419 --> 00:17:37,619to do 15 minutes. No, I want it to really 48100:17:37,619 --> 00:17:40,099light you up. That's why it's so 48200:17:40,179 --> 00:17:41,859beneficial to find and work with somebody 48300:17:41,859 --> 00:17:44,579that you really enjoy moving with that 48400:17:44,579 --> 00:17:47,219does it in a fun place, playful way that 48500:17:47,219 --> 00:17:49,379leaves you feeling all lit up and sparkly 48600:17:49,379 --> 00:17:51,979on the inside, which is BTW 48700:17:52,219 --> 00:17:54,659what I do in my sessions, but would love 48800:17:54,659 --> 00:17:56,139to have you join us and check that out if 48900:17:56,139 --> 00:17:58,899you'd like so. That's what I 49000:17:58,899 --> 00:18:00,899wanted to share with you today. Some tips 49100:18:00,899 --> 00:18:03,859to really hopefully give you some 49200:18:03,859 --> 00:18:06,619inspiration to be able to 49300:18:06,619 --> 00:18:09,299navigate the next few weeks, right?And 49400:18:09,619 --> 00:18:12,419to be able to really do the 49500:18:12,419 --> 00:18:14,779most important thing of all is to take 49600:18:14,779 --> 00:18:17,539care of yourself. Self-care is not. 49700:18:17,899 --> 00:18:20,339Selfish. It's selfless. 49800:18:20,739 --> 00:18:23,379It is really. It's self-serving in the 49900:18:23,379 --> 00:18:25,779best possible way. You're serving 50000:18:25,779 --> 00:18:28,419yourself so that you can 50100:18:28,419 --> 00:18:30,980serve and show up in 50200:18:30,980 --> 00:18:33,780that. Expanded, happy, 50300:18:33,860 --> 00:18:36,740grounded, ready, desired 50400:18:36,820 --> 00:18:39,700state so that you are not just 50500:18:39,700 --> 00:18:41,700going on autopilot and just powering 50600:18:41,700 --> 00:18:43,700through and you're like, please, when is 50700:18:43,700 --> 00:18:46,500that ball going to drop 2025?Let's go. 50800:18:46,500 --> 00:18:49,260Let's get this over with. No. How can you 50900:18:49,260 --> 00:18:52,140be present with all of this presence 51000:18:52,140 --> 00:18:54,420and gift giving?How can you be present 51100:18:54,420 --> 00:18:56,580with yourself first so that you can be 51200:18:56,580 --> 00:18:58,820present in these beautiful moments that 51300:18:58,820 --> 00:19:00,940you get to spend with your loved ones?So 51400:19:00,940 --> 00:19:02,180that's what I wanted to share with you. 51500:19:02,420 --> 00:19:04,180Thank you so much for being here. And 51600:19:04,180 --> 00:19:07,140actually, last thing to wrap up, we are 51700:19:07,140 --> 00:19:09,140going to be doing the anxiety and stress 51800:19:09,140 --> 00:19:11,220reset again in January. We're running it 51900:19:11,220 --> 00:19:13,620live. So if you know that 52000:19:14,420 --> 00:19:16,540after the holidays into the new year, you 52100:19:16,540 --> 00:19:18,900want to really start that 52200:19:19,540 --> 00:19:22,020intention that you have for the year to 52300:19:22,260 --> 00:19:24,980really prioritize how you feel, show up 52400:19:24,980 --> 00:19:27,621for yourself, having these tools to be 52500:19:27,621 --> 00:19:30,421able toNavigate your 52600:19:30,421 --> 00:19:32,501life and the new year and resetting that 52700:19:32,501 --> 00:19:34,181beautiful foundation for yourself in a 52800:19:34,181 --> 00:19:35,861way that really supports you at the 52900:19:35,861 --> 00:19:37,901deepest level so that you're doing these 53000:19:37,901 --> 00:19:39,461little moments and acts of self-care 53100:19:39,461 --> 00:19:41,141without having to do a big lifestyle 53200:19:41,141 --> 00:19:43,701overhaul in a way that actually allows 53300:19:43,701 --> 00:19:46,661you to. Live your life and feel the way 53400:19:46,661 --> 00:19:49,341you want to feel each day, right?Not just 53500:19:49,341 --> 00:19:50,861on random days or when you finally get to 53600:19:50,861 --> 00:19:53,221go on a holiday, but how can you bring 53700:19:53,221 --> 00:19:55,981more movement and play and joy into your 53800:19:55,981 --> 00:19:57,861work day?And I think that that probably 53900:19:57,861 --> 00:19:59,661will really align with your intentions. I 54000:19:59,661 --> 00:20:01,021mean, I don't know what your intentions 54100:20:01,021 --> 00:20:02,381are for the new year, but I'm willing to 54200:20:02,381 --> 00:20:04,421bet they're somewhere along the lines of. 54300:20:04,861 --> 00:20:07,061Feeling happier, feeling healthier, 54400:20:07,461 --> 00:20:10,341feeling more grounded, enjoying 54500:20:10,341 --> 00:20:12,741each day a little bit more. Making sure 54600:20:12,741 --> 00:20:14,661to make some time and space for your 54700:20:14,661 --> 00:20:16,661body, your mind, your spirit. That's what 54800:20:16,661 --> 00:20:19,621the reset is all about. Learning how to 54900:20:19,621 --> 00:20:21,941take those powerful little pauses. 55000:20:22,301 --> 00:20:24,582Throughout the day to really weave that 55100:20:24,582 --> 00:20:27,422beautiful intention into your day in a 55200:20:27,422 --> 00:20:28,982way that's not overwhelming, right?Two 55300:20:28,982 --> 00:20:30,822minutes at a time. So powerful, so 55400:20:30,822 --> 00:20:32,742powerful. So the link to grab your spot 55500:20:32,742 --> 00:20:34,022for that is in the show notes and we 55600:20:34,022 --> 00:20:35,702would love to have you join us. Thank you 55700:20:35,702 --> 00:20:37,222so much for being part of this incredible 55800:20:37,222 --> 00:20:38,982community. This has been an incredible 55900:20:38,982 --> 00:20:41,022first year together and I look forward to 56000:20:41,022 --> 00:20:43,302seeing you again soon. Thank you and have 56100:20:43,302 --> 00:20:45,462a beautiful rest of your day. Take care. 56200:20:47,142 --> 00:20:49,462Thank you so much for listening. I hope 56300:20:49,462 --> 00:20:51,382you really enjoyed this episode and got a 56400:20:51,382 --> 00:20:54,262lot out of it. Please let me know 56500:20:54,342 --> 00:20:56,062what landed for you by taking a 56600:20:56,062 --> 00:20:58,142screenshot and sharing your takeaways on 56700:20:58,142 --> 00:21:00,462your Instagram stories. Make sure to tag 56800:21:00,462 --> 00:21:03,302me at I am Megan Nolan for a 56900:21:03,302 --> 00:21:06,182shout out and future episodes. And 57000:21:06,582 --> 00:21:09,022don't forget to grab all the goodies that 57100:21:09,022 --> 00:21:11,062we mentioned during the episode because 57200:21:11,062 --> 00:21:13,422you're gonna love them. So all the links 57300:21:13,422 --> 00:21:16,302are in the show notes. So, until next 57400:21:16,302 --> 00:21:18,902time, cheers to you living on 57500:21:18,902 --> 00:21:20,023purpose every day.