The Power Of Movement: Thriving Beyond Anxiety & Depression Naturally

When it comes to transforming anxiety and depression naturally, there’s no bigger game-changer than the power of movement. From boosting your mood to calming your mind, movement truly is mind medicine—and in this episode, we’re diving deep into how it works, including:   How to stop spirals of overthinking fast  What’s happening inside your body to enhance focus, energy, and resilience  The science of what exercise really does for your mental health   Whether you’re struggling with anxiety, dealing with depression, or simply looking for a natural way to feel better, this episode offers actionable tools and insights to help you thrive.   Bonus: Stick around for a guided Power Pause movement practice to shift your energy and uplift your mood in just seconds!   Want to take it deeper? Watch the full episode of the Movement, Mind, & Meaning Podcast here on my YouTube channel https://youtu.be/PaANLYPqcyw It’s the perfect way to experience the teachings of this episode in your body.   Ready to reset your mind and body? Join the Anxiety & Stress Reset, starting January 13! Click here to learn more and sign up: https://www.megan-nolan.com/anxiety Don’t miss this powerful episode—tune in now for mind & body tools to calm anxiety & depression naturally!   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 --> 00:00:02,560Hello and welcome. Today we are talking 200:00:02,560 --> 00:00:04,840about the power of movement to 300:00:04,840 --> 00:00:07,080transform anxiety and depression 400:00:07,080 --> 00:00:09,760naturally. I wanted to start with this 500:00:09,760 --> 00:00:12,320because the whole premise and idea 600:00:12,320 --> 00:00:15,280behind the focus of this podcast is 700:00:15,280 --> 00:00:17,1000that movement is mind medicine. It's body 800:00:17,1000 --> 00:00:20,600medicine. It shifts how we feel at the 900:00:20,600 --> 00:00:23,560very deepest level and how incredible it 1000:00:23,560 --> 00:00:25,680is and has been for my journey as the 1100:00:25,680 --> 00:00:28,560foundation and. My go-to tool set 1200:00:28,560 --> 00:00:30,560for my own mental health journey is 1300:00:30,560 --> 00:00:32,440really the inspiration behind this 1400:00:32,440 --> 00:00:35,120podcast and this evolution. So I figured, 1500:00:35,520 --> 00:00:38,200you know what, this is the place to 1600:00:38,200 --> 00:00:40,640start. And I wanted to take you to a 1700:00:40,640 --> 00:00:42,320moment in time when I had this 1800:00:42,320 --> 00:00:45,280realization that when I was on my yoga 1900:00:45,280 --> 00:00:47,480mat doing my yoga practice, it was the 2000:00:47,480 --> 00:00:49,1000solace. It was the peace. It was the eye 2100:00:50,040 --> 00:00:52,640of the storm, if you will, because for 2200:00:52,640 --> 00:00:54,720the rest of my waking hours at that 2300:00:54,720 --> 00:00:57,320season in my life, I felt. The 2400:00:57,320 --> 00:01:00,320deep heaviness of sadness constantly. 2500:01:00,800 --> 00:01:03,200I felt like I was laying wearing layers 2600:01:03,200 --> 00:01:06,080and layers of winter wool coats and I 2700:01:06,080 --> 00:01:08,720would walk in that heaviness and feel 2800:01:08,720 --> 00:01:10,960that weighing on me both 2900:01:10,960 --> 00:01:13,760externally and internally. And I 3000:01:13,760 --> 00:01:15,600remember moments where I would walk to 3100:01:15,600 --> 00:01:18,560the yoga studio and just feel like I was 3200:01:18,560 --> 00:01:20,560moving through quicksand because I was 3300:01:20,560 --> 00:01:23,360feeling so sad and so heavy. And then 3400:01:23,600 --> 00:01:25,440I would feel when I would get on the yoga 3500:01:25,440 --> 00:01:28,240mat. And start to move that 3600:01:28,560 --> 00:01:31,440it would be like this pause. It 3700:01:31,440 --> 00:01:34,160would be this pause in the storm where I 3800:01:34,160 --> 00:01:36,320would feel peace, where I would feel 3900:01:36,320 --> 00:01:38,400settled, where I would experience 4000:01:38,880 --> 00:01:40,800myself, where I 4100:01:41,760 --> 00:01:43,840could find that sense of 4200:01:44,400 --> 00:01:46,320anchoring. And as I would move through 4300:01:46,320 --> 00:01:48,640the practice, it would feel like I was 4400:01:48,640 --> 00:01:50,720taking off these layers of the winter 4500:01:50,720 --> 00:01:53,360wool coats and I could feel my 4600:01:53,1000 --> 00:01:56,800heart. Opening back up, I could feel 4700:01:56,800 --> 00:01:59,600myself returning to that sense of 4800:02:01,040 --> 00:02:03,1000OK, here I am. And for me 4900:02:03,1000 --> 00:02:06,320that was a huge revelation that it was 5000:02:06,320 --> 00:02:08,080the only time when I wasn't just 5100:02:09,760 --> 00:02:12,080spinning in the 5200:02:12,080 --> 00:02:14,320struggle, spinning in the sorrow, getting 5300:02:14,320 --> 00:02:17,320spiraled down by it. And 5400:02:17,320 --> 00:02:19,160and I've experienced that in other times 5500:02:19,160 --> 00:02:21,280when I was experiencing a lot of anxiety 5600:02:21,280 --> 00:02:23,680that it would be. That grounding, 5700:02:23,680 --> 00:02:25,1000anchoring in that tornado of 5800:02:26,320 --> 00:02:28,520worry and thoughts and questioning and 5900:02:28,520 --> 00:02:31,440and all of that. And so for me, 6000:02:31,440 --> 00:02:33,840it's that that center of the spiral, if 6100:02:33,840 --> 00:02:36,560you will, is what I experience when I'm 6200:02:36,960 --> 00:02:39,600not only doing yoga or 6300:02:39,600 --> 00:02:42,320exercising, but after. And so that's 6400:02:42,320 --> 00:02:44,520really where I came to realize that the 6500:02:44,520 --> 00:02:46,320work that I do as a personal trainer and 6600:02:46,320 --> 00:02:48,560a yoga instructor is so impactful and so 6700:02:48,560 --> 00:02:51,520powerful. For so many reasons, and it 6800:02:51,520 --> 00:02:53,200has been for me and I believe it's the 6900:02:53,200 --> 00:02:55,920foundational tool set and has been my go 7000:02:55,920 --> 00:02:57,1000to and that's why it's a staple for me. 7100:02:57,1000 --> 00:03:00,080And I don't know who I would be or where 7200:03:00,080 --> 00:03:02,280I would be had I not discovered the yoga 7300:03:02,280 --> 00:03:05,120practice or found this love of exercise. 7400:03:05,160 --> 00:03:07,440And so I really feel that my heart 7500:03:07,760 --> 00:03:10,400knew that this is an evolution of my 7600:03:10,400 --> 00:03:13,280work as far as the focus that I'm really 7700:03:13,280 --> 00:03:15,760sitting into and claiming is is that. 7800:03:16,160 --> 00:03:18,840Movement is a tool set to help us to 7900:03:18,880 --> 00:03:21,280navigate our journey physically, of 8000:03:21,280 --> 00:03:23,440course, because it has loads of physical 8100:03:23,440 --> 00:03:25,360benefits, as well as 8200:03:25,680 --> 00:03:28,560mentally to give us that pause, to give 8300:03:28,560 --> 00:03:30,280us that that moment where we're not 8400:03:30,280 --> 00:03:31,1000getting whipped around in the spiral or 8500:03:31,1000 --> 00:03:34,400sucked down that that sense of 8600:03:34,880 --> 00:03:36,640of sadness or whatever's happening for 8700:03:36,680 --> 00:03:39,240us, but to give us that that moment of 8800:03:39,240 --> 00:03:41,200peace so that we can float, right?It's 8900:03:41,200 --> 00:03:43,120like floating on the ocean between the 9000:03:43,120 --> 00:03:45,720waves. And so mentally to give us that 9100:03:45,720 --> 00:03:47,280pause, to give us a break from the 9200:03:47,280 --> 00:03:49,280chattering thoughts that that chatter 9300:03:49,280 --> 00:03:50,1000channel in our head that's loud and 9400:03:50,1000 --> 00:03:53,1000squawky or in the case of silence of 9500:03:53,1000 --> 00:03:56,880sadness is that that muted feeling that 9600:03:56,880 --> 00:03:59,280can be there, that that proverbial 9700:03:59,920 --> 00:04:02,600deafening silence that can be there when 9800:04:02,600 --> 00:04:04,400we're feeling that way or at least in my 9900:04:04,400 --> 00:04:06,480experience as well as 10000:04:06,520 --> 00:04:09,280emotionally to help us to recalibrate and 10100:04:09,560 --> 00:04:12,320and so. That's a little bit about, you 10200:04:12,320 --> 00:04:14,960know, where it came to me to realize how 10300:04:14,960 --> 00:04:17,520important and valuable this is for me 10400:04:17,520 --> 00:04:19,920personally, but then also, you know, 10500:04:19,920 --> 00:04:22,840professionally feeling to really call to 10600:04:22,880 --> 00:04:25,280share these tools in this way. And and so 10700:04:25,680 --> 00:04:27,840let's talk a little bit about why and 10800:04:27,840 --> 00:04:29,760what what's happening. Because I don't 10900:04:29,760 --> 00:04:31,360know about you, but for something to 11000:04:31,360 --> 00:04:34,240really land for me, I. I want to 11100:04:34,240 --> 00:04:35,800understand it at a deeper level. I want 11200:04:35,800 --> 00:04:37,280to know the why behind the what. You 11300:04:37,280 --> 00:04:38,1000know, we hear all the time, oh, exercise 11400:04:38,1000 --> 00:04:40,800is great for reducing stress. Exercise is 11500:04:40,800 --> 00:04:42,400great for for helping you to feel 11600:04:42,400 --> 00:04:44,320happier. Exercise is great for helping 11700:04:44,320 --> 00:04:46,960you to feel more confident. Sure, sureAnd 11800:04:46,960 --> 00:04:48,320you maybe have heard that and you may be 11900:04:48,320 --> 00:04:50,720accepted as fact. Or you may be somebody 12000:04:50,720 --> 00:04:53,320like me that's that wants to believe 12100:04:53,320 --> 00:04:55,440that. And you've had experiences that 12200:04:55,440 --> 00:04:57,600cause you to believe that. But a 12300:04:59,280 --> 00:05:01,800little bit more about the 12400:05:02,720 --> 00:05:04,560research and what's happening inside your 12500:05:04,560 --> 00:05:06,760body, then it'll really allows you to 12600:05:06,800 --> 00:05:09,040feel it in your body even more deeply. 12700:05:09,120 --> 00:05:11,680OK, so perhaps that's you. And so 12800:05:11,760 --> 00:05:14,320let's unpack this a little bit. So what 12900:05:14,320 --> 00:05:15,960happens when we start to move our body? 13000:05:15,960 --> 00:05:17,840When you start going for a walk, for 13100:05:17,840 --> 00:05:19,640example, you start to go for a walk. So 13200:05:19,640 --> 00:05:21,040we have increased blood flow throughout 13300:05:21,040 --> 00:05:23,520our entire body, right?So when we are in 13400:05:23,520 --> 00:05:25,760feelings. Of sadness or depression, we we 13500:05:25,760 --> 00:05:27,200tend to have that heavy weighted 13600:05:27,200 --> 00:05:29,040stagnancy. So this is where we're 13700:05:29,040 --> 00:05:30,720starting already to have this shift is 13800:05:30,720 --> 00:05:32,960that we have this beautiful, rich 13900:05:32,960 --> 00:05:34,800oxygenated blood pumping through your 14000:05:34,800 --> 00:05:36,880body. So it's flushing through those 14100:05:36,880 --> 00:05:39,560muscles, those areas of of contraction 14200:05:39,560 --> 00:05:41,040and stiffness, right. And if we're not 14300:05:41,040 --> 00:05:42,760feeling like we're we want to move or we 14400:05:42,760 --> 00:05:44,360don't have the energy to move, you might 14500:05:44,400 --> 00:05:45,1000already be feeling tension and 14600:05:45,1000 --> 00:05:47,760contraction, right?Because when we're 14700:05:47,760 --> 00:05:50,280under stress, we we go into a 14800:05:50,280 --> 00:05:52,760protective posture. And so whether you're 14900:05:52,760 --> 00:05:54,960experiencing stress internally, 15000:05:54,960 --> 00:05:57,480externally and you are going into more of 15100:05:57,480 --> 00:05:59,360a fight or flight, into more of an 15200:05:59,360 --> 00:06:01,520anxious response to that stress or to a 15300:06:01,520 --> 00:06:04,320freeze more of the sadness response to 15400:06:04,320 --> 00:06:06,080that stress of that feeling of 15500:06:06,080 --> 00:06:08,720uncertainty or or what have you. Either 15600:06:08,720 --> 00:06:10,960way, the protective posturing is to 15700:06:10,960 --> 00:06:13,200contract and to close in. So when we 15800:06:13,200 --> 00:06:15,080start to move your body, we go from that 15900:06:15,080 --> 00:06:16,1000place of contraction physically and 16000:06:16,1000 --> 00:06:19,520muscularly. That's not a word, but. 16100:06:20,280 --> 00:06:22,840Muscularly be Nope, still can't say it in 16200:06:22,840 --> 00:06:25,360your muscles. 20 years I've been doing 16300:06:25,360 --> 00:06:28,360this. I still make up words is we bring 16400:06:28,360 --> 00:06:30,960yourself into more open, upright posture. 16500:06:30,1000 --> 00:06:33,840OK, so we're starting to send blood flow 16600:06:33,840 --> 00:06:35,400through the muscles. You're opening up 16700:06:35,400 --> 00:06:37,760your body out of that contractive 16800:06:37,760 --> 00:06:40,640posturing at a muscular level. OK, 16900:06:41,360 --> 00:06:43,920let's make that our agreed upon word, 17000:06:43,1000 --> 00:06:46,960Megan. And so when we are, we're sending 17100:06:47,040 --> 00:06:49,280energy into those areas, into those 17200:06:49,280 --> 00:06:51,600muscles. So in yoga, we call that prana, 17300:06:51,600 --> 00:06:53,160martial arts, chi, you know, you might 17400:06:53,160 --> 00:06:54,800have your own word for it. And we also 17500:06:54,800 --> 00:06:56,720have oxygen and nutrients going into 17600:06:56,720 --> 00:06:58,400those muscles. So you're moving into a 17700:06:58,640 --> 00:07:01,120more upright posture. So there's a more 17800:07:01,120 --> 00:07:03,160free flow of energy, right?And So what 17900:07:03,160 --> 00:07:05,200we're doing here is we're we're shifting 18000:07:05,200 --> 00:07:06,960the way that you're breathing. We are 18100:07:06,960 --> 00:07:08,960shifting the signals from the body. We're 18200:07:08,960 --> 00:07:10,920moving out of that contracted stress 18300:07:10,920 --> 00:07:13,800state into a more open and grounded 18400:07:13,800 --> 00:07:16,280state. So your nervous system signals to 18500:07:16,280 --> 00:07:18,640the brain, OK, whatever we were stressed 18600:07:18,640 --> 00:07:20,960about. Is not as prevalent because the 18700:07:20,960 --> 00:07:23,440body has shifted. More information goes 18800:07:23,440 --> 00:07:26,040from your body to your brain than the 18900:07:26,040 --> 00:07:28,240other way. So by way of your vagus nerve, 19000:07:28,480 --> 00:07:30,320there's more neurons that send signals 19100:07:30,320 --> 00:07:32,640from the body up to the brain. So This is 19200:07:32,640 --> 00:07:35,320why moving our body starts to shift how 19300:07:35,320 --> 00:07:37,120we're feeling. Because when your brain 19400:07:37,120 --> 00:07:38,960receives that signal that the stressor 19500:07:38,960 --> 00:07:41,120has diminished or passed, you know, 19600:07:41,120 --> 00:07:43,280whatever your body is signaling, then 19700:07:43,280 --> 00:07:45,360your brain starts to reduce the stress 19800:07:45,360 --> 00:07:47,1000hormones that are being released because 19900:07:47,1000 --> 00:07:50,040we're feeling stressed. So cortisol 20000:07:50,040 --> 00:07:52,400levels start to come down and then 20100:07:52,400 --> 00:07:54,960endorphin levels start to rise up. So 20200:07:54,960 --> 00:07:57,200this is more of the, you know, reducing 20300:07:57,200 --> 00:07:59,120the levels of pain, increasing the levels 20400:07:59,160 --> 00:08:01,440of, OK, this is, this is feeling starting 20500:08:01,440 --> 00:08:02,1000to feel good, right. So increasing the 20600:08:02,1000 --> 00:08:05,920levels of of pleasure. And so we 20700:08:05,920 --> 00:08:07,840also start to have shifts of our 20800:08:08,080 --> 00:08:10,160serotonin levels start to go up, our 20900:08:10,160 --> 00:08:11,1000oxytocin levels start to go up. So these 21000:08:12,040 --> 00:08:13,1000are all mood elevating 21100:08:13,1000 --> 00:08:16,800neurochemicals. As well as as 21200:08:16,800 --> 00:08:18,560cortisol levels, though the main stress 21300:08:18,560 --> 00:08:20,800hormones start to come down. So we're 21400:08:20,800 --> 00:08:23,040having a shift internally, right?So we're 21500:08:23,040 --> 00:08:24,640sending oxygen throughout the body. We're 21600:08:24,640 --> 00:08:26,800sending this pranic life force, right?And 21700:08:26,800 --> 00:08:28,440so, you know, this ancient wisdom 21800:08:28,440 --> 00:08:30,440tradition of yoga recognized that you 21900:08:30,440 --> 00:08:32,200have a life force to you. And when we're 22000:08:32,200 --> 00:08:34,320in that contracted protective posturing, 22100:08:34,560 --> 00:08:36,840it's limited how much it can flow, right? 22200:08:36,840 --> 00:08:38,600And so that's when we have that stagnancy 22300:08:38,600 --> 00:08:40,880and tightness and resistance. So as this 22400:08:40,880 --> 00:08:42,920is starting to flow, it's moving up into 22500:08:43,360 --> 00:08:45,280your whole body, right?So it's not 22600:08:45,280 --> 00:08:47,440exclusive to just the muscles. It's going 22700:08:47,440 --> 00:08:49,760up into your brain as well. So we're 22800:08:49,760 --> 00:08:51,600increasing oxygen and blood flow up to 22900:08:51,600 --> 00:08:53,800the brain, which is very important. This 23000:08:53,800 --> 00:08:55,680is improving energy levels and mental 23100:08:55,680 --> 00:08:58,240clarity, again helping to shift that 23200:08:58,240 --> 00:09:00,920balance internally. And So what happens 23300:09:00,920 --> 00:09:02,960here is actually when you're exercising, 23400:09:02,960 --> 00:09:04,960we actually stimulate a. 23500:09:05,400 --> 00:09:07,440Development of new brain cells, which is 23600:09:07,440 --> 00:09:09,600really incredible. So you have new 23700:09:09,600 --> 00:09:11,760neurons that are being generated, which 23800:09:11,760 --> 00:09:14,120is called neurogenesis. And so then we're 23900:09:14,120 --> 00:09:15,920actually producing new brain cells 24000:09:15,920 --> 00:09:18,520because when we when we're experiencing 24100:09:18,520 --> 00:09:20,360this state of contraction, we have, you 24200:09:20,360 --> 00:09:22,840know, different state of brain activity 24300:09:22,840 --> 00:09:24,280when we're experiencing stress. So we 24400:09:24,280 --> 00:09:26,480have a lot of activity in the survival 24500:09:26,480 --> 00:09:27,680center of the brain, which is our 24600:09:27,680 --> 00:09:30,240amygdala. And then we have less activity 24700:09:30,240 --> 00:09:32,080in other parts of the brain, which can 24800:09:32,080 --> 00:09:34,320then impact our mood as well. So when we 24900:09:34,320 --> 00:09:36,720start to send rich oxygenated blood 25000:09:36,720 --> 00:09:37,1000throughout the brain, then we have this 25100:09:37,1000 --> 00:09:40,640energizing effect on the whole brain. 25200:09:40,880 --> 00:09:42,480And so this is really powerful because 25300:09:42,480 --> 00:09:43,1000there's certain areas of the brain that 25400:09:43,1000 --> 00:09:46,720are affected by states of of 25500:09:46,720 --> 00:09:48,240mental health challenges, particularly 25600:09:48,240 --> 00:09:50,320depression. And so it's really important 25700:09:50,320 --> 00:09:52,800that we just remember that not only are 25800:09:52,800 --> 00:09:54,560you starting to experience this shift, 25900:09:54,720 --> 00:09:56,400but what's happening at a deeper level. 26000:09:56,400 --> 00:09:57,1000So we're happening, we're having shifts 26100:09:57,1000 --> 00:09:59,360in your neurochemicals, we're having 26200:09:59,360 --> 00:10:01,200shifts in your brain activity. And so 26300:10:01,200 --> 00:10:02,960we're generating new brain cells. And 26400:10:02,960 --> 00:10:05,920then if you end up doing meditation or 26500:10:05,920 --> 00:10:07,360anything where you're focusing or 26600:10:07,360 --> 00:10:09,680quieting the mind, it actually allows 26700:10:09,680 --> 00:10:11,480those new brain cells to be challenged 26800:10:11,680 --> 00:10:13,680and actually helps them to mature. So 26900:10:13,680 --> 00:10:15,680areas of the brain that are affected by 27000:10:15,680 --> 00:10:18,280age, that are affected by stress, start 27100:10:18,280 --> 00:10:20,080to rejuvenate. So this is really 27200:10:20,080 --> 00:10:21,840incredible. So not only is this great for 27300:10:21,840 --> 00:10:23,160the structure and the function of your 27400:10:23,160 --> 00:10:25,120brain, but your memory, your focus, your 27500:10:25,120 --> 00:10:27,360happiness levels, because the hippocampus 27600:10:27,360 --> 00:10:28,720in particular, which is a part of your 27700:10:28,720 --> 00:10:30,560brain, ironically shaped like a little 27800:10:30,560 --> 00:10:33,360seahorse. Is is 27900:10:33,360 --> 00:10:34,960benefited when we have these higher 28000:10:34,960 --> 00:10:37,840levels of of oxygenated 28100:10:37,840 --> 00:10:39,840blood flow to the brain. So we have 28200:10:39,840 --> 00:10:41,880endorphins, which are our natural mood 28300:10:41,880 --> 00:10:43,680elevators. We have, you know, all of 28400:10:43,680 --> 00:10:46,160these beautiful emotional regulation 28500:10:46,160 --> 00:10:47,880that's happening at the neurochemical 28600:10:47,880 --> 00:10:50,080level. So in addition to that, we're 28700:10:50,080 --> 00:10:52,480starting to feel the shift in your body, 28800:10:52,480 --> 00:10:53,1000right?Your energy levels are coming up, 28900:10:54,240 --> 00:10:56,800your posture changes. So your mood 29000:10:56,800 --> 00:10:58,560impacts your posture and your posture 29100:10:58,560 --> 00:11:00,480impacts your mood. So this is really 29200:11:00,480 --> 00:11:03,360potent because think about this, when you 29300:11:03,360 --> 00:11:05,840felt sad, think about the posture that 29400:11:05,840 --> 00:11:07,760you naturally default to. But when you're 29500:11:07,760 --> 00:11:09,320moving your body, you're shifting 29600:11:09,320 --> 00:11:11,680yourself into that more open, expansive 29700:11:11,920 --> 00:11:13,640posturing as you're standing, sitting, 29800:11:13,640 --> 00:11:15,600walking tall, then we're sending these 29900:11:15,600 --> 00:11:17,360beautiful signals throughout your entire 30000:11:17,360 --> 00:11:20,320body. And so it's also a 30100:11:20,320 --> 00:11:22,960way to literally get out of your 30200:11:22,960 --> 00:11:25,560head. And into your body. And I know for 30300:11:25,560 --> 00:11:28,480me what tends to happen, and for many of 30400:11:28,480 --> 00:11:30,920us, are those spiraling, looping thoughts 30500:11:30,920 --> 00:11:33,360when we're feeling anxiety or 30600:11:33,600 --> 00:11:36,120those swirling downward thoughts when 30700:11:36,120 --> 00:11:38,920we're feeling sadness or depression. And 30800:11:38,920 --> 00:11:40,840so we're giving ourselves a break from 30900:11:40,840 --> 00:11:43,200that and stopping the cycles of 31000:11:43,200 --> 00:11:45,920overthinking and giving your 31100:11:45,920 --> 00:11:48,480body this natural boost 31200:11:49,160 --> 00:11:51,920of energy, but also giving your 31300:11:51,920 --> 00:11:54,640mind. Essentially, you know, the thinking 31400:11:54,640 --> 00:11:56,480mind, the ego mind giving it a break 31500:11:56,800 --> 00:11:58,160because you're shifting your focus 31600:11:58,240 --> 00:12:00,560elsewhere. You're allowing yourself to 31700:12:00,560 --> 00:12:02,760have a different physical felt sense 31800:12:02,760 --> 00:12:05,280experience. And this is really powerful, 31900:12:05,440 --> 00:12:07,240right?This is so powerful because what 32000:12:07,240 --> 00:12:09,760we're starting to see here is, is not 32100:12:09,760 --> 00:12:12,720only having this, this shift of your 32200:12:12,800 --> 00:12:14,880just state of your your body, but 32300:12:15,080 --> 00:12:17,280ultimately at a deeper level is a shift 32400:12:17,280 --> 00:12:18,720of the state of your nervous system. 32500:12:19,080 --> 00:12:20,640Because we are moving out of that 32600:12:20,640 --> 00:12:22,920contracted state, whatever that is. Maybe 32700:12:22,920 --> 00:12:24,1000it's fight, flight, freeze, font, and 32800:12:24,1000 --> 00:12:27,200we're coming back into a more regulated 32900:12:27,200 --> 00:12:28,800state because you're you're down 33000:12:28,800 --> 00:12:30,160regulating your nervous system, you're 33100:12:30,160 --> 00:12:32,400shifting the chemical cocktail that's 33200:12:32,400 --> 00:12:34,480happening inside of you, and then you're 33300:12:34,480 --> 00:12:37,200allowing yourself to kind of move back 33400:12:37,200 --> 00:12:40,080into that state of playfulness, of 33500:12:40,080 --> 00:12:42,1000curiosity, of movement. You're tending to 33600:12:42,1000 --> 00:12:45,680your your physical need for movement. 33700:12:46,200 --> 00:12:48,080And you're allowing yourself to shift 33800:12:48,080 --> 00:12:50,120into a different state inside the nervous 33900:12:50,120 --> 00:12:52,560system. And this is really powerful 34000:12:52,800 --> 00:12:54,240because what we're doing here is we're 34100:12:54,240 --> 00:12:56,400shifting more into a stay and play 34200:12:56,880 --> 00:12:58,520because your body's not receiving the 34300:12:58,520 --> 00:13:00,640stress signals anymore. It's now 34400:13:00,640 --> 00:13:03,040receiving this nice, even, steady breath. 34500:13:03,400 --> 00:13:04,960You know, you're moving, you're shifting 34600:13:04,960 --> 00:13:06,280your perspective, you're having a 34700:13:06,280 --> 00:13:08,080different experience. And so you're 34800:13:08,080 --> 00:13:09,600allowing yourself to have a different 34900:13:09,600 --> 00:13:12,120felt sense in your body rather than in 35000:13:12,120 --> 00:13:14,320whatever that emotional experience is. 35100:13:14,320 --> 00:13:16,040And it's still very real for you. And 35200:13:16,040 --> 00:13:18,480we're not pretending that it's not there 35300:13:18,880 --> 00:13:20,960at all. We're not bypassing it. We're 35400:13:20,960 --> 00:13:22,560just allowing yourself to have a 35500:13:22,560 --> 00:13:25,280different experience in the body through 35600:13:25,280 --> 00:13:27,680movement. It's giving yourself a chance 35700:13:27,680 --> 00:13:30,520to press pause on that and put it 35800:13:30,520 --> 00:13:32,400over there for a bit, right?And we can 35900:13:32,400 --> 00:13:35,120revisit it. And and inevitably, you know, 36000:13:35,200 --> 00:13:37,200the mind will bring it back periodically 36100:13:37,200 --> 00:13:38,720when you're doing your exercise or your 36200:13:38,720 --> 00:13:40,880yoga or whatever. But you'll look at it 36300:13:40,880 --> 00:13:42,120through fresh perspective. You're 36400:13:42,120 --> 00:13:43,680literally looking at it through fresh 36500:13:43,680 --> 00:13:45,160eyes. You're looking at it from a 36600:13:45,160 --> 00:13:46,960different version of yourself because 36700:13:46,960 --> 00:13:48,360you've shifted the state of your nervous 36800:13:48,360 --> 00:13:50,480system. And so it's interesting here 36900:13:50,480 --> 00:13:51,520because it's sort of this 37000:13:51,520 --> 00:13:53,360counterintuitive thing is that we think, 37100:13:53,760 --> 00:13:56,040Oh well, you know, exercising is going to 37200:13:56,040 --> 00:13:57,840tire me. But because of everything we 37300:13:57,840 --> 00:13:59,640just talked about, it actually helps to 37400:13:59,640 --> 00:14:01,920give you a natural boost of energy. It's 37500:14:01,920 --> 00:14:03,760actually shifting what's happening inside 37600:14:03,760 --> 00:14:05,920your cells and you're producing energy at 37700:14:05,920 --> 00:14:07,1000the core level, right?This is where that 37800:14:07,1000 --> 00:14:10,680pronic energy comes from in your body is 37900:14:10,680 --> 00:14:12,360in the mitochondria of your cells, the 38000:14:12,360 --> 00:14:14,160little factory inside your cells that 38100:14:14,160 --> 00:14:16,840actually boosts your energy and lowers 38200:14:16,840 --> 00:14:19,080your stress levels and lowers the 38300:14:19,840 --> 00:14:22,160the level of cortisol. As we mentioned, 38400:14:22,320 --> 00:14:24,760it helps to shift your immune system so 38500:14:24,760 --> 00:14:26,840that it's functioning better. It helps to 38600:14:26,960 --> 00:14:28,760increase your serotonin levels, your 38700:14:28,760 --> 00:14:30,720melatonin levels, your oxytocin levels. 38800:14:31,160 --> 00:14:33,720So that you actually have a better, more 38900:14:33,720 --> 00:14:36,080restful sleep, right?And so 39000:14:36,560 --> 00:14:38,800it's doing all of these beautiful things 39100:14:38,800 --> 00:14:40,640in a relatively short amount of time, 39200:14:40,960 --> 00:14:42,480right?And so what's happening here is 39300:14:42,480 --> 00:14:44,120we're shifting the stress response in 39400:14:44,120 --> 00:14:46,880your body. We're shifting into a more 39500:14:46,880 --> 00:14:49,200grounded and centered state, helping you 39600:14:49,200 --> 00:14:52,040to, you know, again, prime you for a 39700:14:52,040 --> 00:14:53,800better sleep that night to wake up 39800:14:53,800 --> 00:14:56,480feeling more rested. And the beautiful 39900:14:56,480 --> 00:14:59,120thing is, is that it does all of that at 40000:14:59,120 --> 00:15:01,920once. It's not like, OK, well, 40100:15:01,920 --> 00:15:03,520OK, we're gonna go work on our muscles 40200:15:03,520 --> 00:15:05,040now and we're gonna go work on our brain 40300:15:05,040 --> 00:15:06,680health now. It's doing all of that 40400:15:06,680 --> 00:15:08,880because it's a full system experience. 40500:15:09,240 --> 00:15:10,880And that's why, you know, physically, 40600:15:10,880 --> 00:15:12,720mentally, emotionally and spiritually, 40700:15:12,880 --> 00:15:14,960because it takes us out of that chatter 40800:15:14,960 --> 00:15:16,800channel of the mind, right out of those 40900:15:16,800 --> 00:15:19,320protective patterns. That is the the 41000:15:19,360 --> 00:15:21,440adaptive pattern that are the way that we 41100:15:21,440 --> 00:15:23,520handle stress, right. And what we're what 41200:15:23,520 --> 00:15:24,560we've shifted into when we're 41300:15:24,560 --> 00:15:26,920experiencing these emotional states. And 41400:15:26,920 --> 00:15:28,960so it shifts us back into that that more 41500:15:28,960 --> 00:15:31,600centered state. Of self 41600:15:31,840 --> 00:15:33,760right out of the mind, into the body, 41700:15:33,920 --> 00:15:35,1000tapping into that wisdom within you, 41800:15:36,200 --> 00:15:38,560which is so important. And and what we're 41900:15:38,560 --> 00:15:41,240doing there is, is not only bringing you 42000:15:41,600 --> 00:15:44,480into a more present state, right?Because 42100:15:44,480 --> 00:15:46,480we're not in the spirals of anxiety 42200:15:46,480 --> 00:15:48,080pulling into the future. We're not 42300:15:48,240 --> 00:15:49,840getting pulled back into the past with 42400:15:49,840 --> 00:15:51,480feelings of sadness. We're allowing 42500:15:51,480 --> 00:15:53,1000yourself to be in the now, to tap into 42600:15:53,1000 --> 00:15:56,120the wisdom of this present moment and 42700:15:56,120 --> 00:15:58,680give you some peace. In this present 42800:15:58,680 --> 00:16:01,120moment, give you an experience in this 42900:16:01,120 --> 00:16:03,760present moment. And so it's it's a really 43000:16:03,760 --> 00:16:06,600powerful tool set to not only take 43100:16:06,600 --> 00:16:09,400care of your physical body, but also tend 43200:16:09,400 --> 00:16:11,720to your mental and emotional health. But 43300:16:11,720 --> 00:16:13,280it also connects you back to your soul, 43400:16:13,760 --> 00:16:15,320connects you back to the truth, the 43500:16:15,320 --> 00:16:18,160essence of who you are, right?And and at 43600:16:18,160 --> 00:16:19,1000least from the perspective of yoga and 43700:16:19,1000 --> 00:16:22,160many different wisdom traditions, is that 43800:16:22,400 --> 00:16:24,320you are a spiritual being having a 43900:16:24,320 --> 00:16:27,120physical human experience. And we are not 44000:16:27,120 --> 00:16:28,720those emotions. We're not the thoughts. 44100:16:28,960 --> 00:16:30,240We're not the past. We're not the 44200:16:30,240 --> 00:16:32,200problems of the future. You're none of 44300:16:32,200 --> 00:16:33,760that. You're the witnessing 44400:16:33,760 --> 00:16:35,280consciousness. You're the loving 44500:16:35,280 --> 00:16:37,320awareness behind all of it, because you 44600:16:37,320 --> 00:16:39,040can observe all of that. So it means you 44700:16:39,040 --> 00:16:40,720aren't that. It's part of your 44800:16:40,720 --> 00:16:42,480experience, right?And this is the 44900:16:42,480 --> 00:16:45,040beautiful thing about a healing journey 45000:16:45,040 --> 00:16:47,840is that you are, you're not the struggles 45100:16:47,880 --> 00:16:49,1000of sadness. Not the worries of anxiety. 45200:16:49,1000 --> 00:16:51,1000You're not any of those things. They have 45300:16:51,1000 --> 00:16:54,400shaped you. Yes. They have challenged 45400:16:54,400 --> 00:16:56,240you. Yes. They have been part of your 45500:16:56,240 --> 00:16:58,880journey, yes. But they're not who you 45600:16:58,880 --> 00:17:01,360are, right?And it's not a a black or 45700:17:01,360 --> 00:17:03,560white thing of, oh, I'm I'm feeling that 45800:17:03,560 --> 00:17:05,160and therefore I'm broken or I don't. I'm 45900:17:05,160 --> 00:17:06,240not feeling that and therefore I'm 46000:17:06,240 --> 00:17:08,480healed. It's an integration of 46100:17:09,040 --> 00:17:10,720all of these different parts of yourself, 46200:17:10,800 --> 00:17:12,560all of these different layers of who you 46300:17:12,560 --> 00:17:14,720are. And that makes you a complex, 46400:17:14,720 --> 00:17:15,1000multilayered being, right?You're 46500:17:15,1000 --> 00:17:17,880multifaceted, darling. You're practically 46600:17:17,880 --> 00:17:20,800a diamond. And so in order for you to 46700:17:20,800 --> 00:17:23,680shine bright, if you will, and and exude 46800:17:23,920 --> 00:17:25,960that true essence of who you are, and 46900:17:25,960 --> 00:17:28,360maybe that feels really far away right 47000:17:28,360 --> 00:17:30,720now. Because I know for me, when I was in 47100:17:30,720 --> 00:17:32,720that season of sadness and when I have 47200:17:32,720 --> 00:17:35,440been in the past, it feels really damn 47300:17:35,440 --> 00:17:37,760far away, right?And I hear people say 47400:17:37,760 --> 00:17:39,800stuff like this and and and it doesn't 47500:17:39,800 --> 00:17:42,240doesn't feel accurate or real. 47600:17:42,960 --> 00:17:45,120In the moment for me, cause it's like 47700:17:45,680 --> 00:17:48,480my my reality and my experience is so 47800:17:48,480 --> 00:17:50,440impacted by how we're feeling in the 47900:17:50,440 --> 00:17:53,120given moment that sometimes we 48000:17:53,360 --> 00:17:55,600we just get a glimpse and that that 48100:17:55,760 --> 00:17:58,720experience of joy and that experience of 48200:17:58,720 --> 00:18:01,680peace and whatever it is, is is a it's a 48300:18:01,680 --> 00:18:03,640glimpse, right?It's that little moment 48400:18:03,640 --> 00:18:06,440after Shavasana when you're like, OK, 48500:18:07,440 --> 00:18:10,240OK, I can do this. Or after you 48600:18:10,240 --> 00:18:12,080do a workout and and you're feeling so 48700:18:12,080 --> 00:18:13,920strong in your body and you're feeling so 48800:18:13,920 --> 00:18:16,480grounded and you feel like, yes, OK, I 48900:18:16,480 --> 00:18:18,960can do this, I can do this. And you, you 49000:18:18,960 --> 00:18:21,280have that knowing, you have that return 49100:18:21,280 --> 00:18:23,240to wholeness. And that's really what 49200:18:23,240 --> 00:18:25,1000we're trying to do here is as a reminder 49300:18:26,040 --> 00:18:28,1000and as a thread that you can weave into 49400:18:28,1000 --> 00:18:31,720your life. And that's why it's important 49500:18:32,560 --> 00:18:35,280to have a daily practice. And 49600:18:35,280 --> 00:18:36,920sometimes that might be just a couple 49700:18:36,920 --> 00:18:38,1000minutes at a time. Sometimes that might 49800:18:38,1000 --> 00:18:40,560be longer. But for all of the 49900:18:40,560 --> 00:18:42,640aforementioned reasons, it's really 50000:18:42,640 --> 00:18:44,760important that you have a daily movement 50100:18:44,760 --> 00:18:47,680practice. And I understand when you 50200:18:47,680 --> 00:18:50,280are feeling very heavy and 50300:18:50,280 --> 00:18:52,320unmotivated, the thought of having a 50400:18:52,320 --> 00:18:55,240movement practice might feel like hell to 50500:18:55,240 --> 00:18:57,280the freaking no. I ain't got nothing for 50600:18:57,280 --> 00:18:59,920that right now, Megan. And that's OK. And 50700:18:59,920 --> 00:19:02,080sometimes the movement practice will be 50800:19:02,240 --> 00:19:04,880standing and grounding and that is really 50900:19:04,880 --> 00:19:06,960incredible, right. So start where you're 51000:19:06,960 --> 00:19:09,680at and just do one thing and that's one 51100:19:09,680 --> 00:19:12,320thing is will typically compound 51200:19:13,200 --> 00:19:15,360and so it's really. 51300:19:16,400 --> 00:19:18,680It's really honoring where you're at and 51400:19:18,680 --> 00:19:20,080remembering that you know in that 51500:19:20,080 --> 00:19:21,960complexity of all these layers of you, 51600:19:22,320 --> 00:19:24,560you are connecting to that spiritual 51700:19:24,640 --> 00:19:26,600essence that is the true you and 51800:19:26,600 --> 00:19:28,640recognizing that these signals from your 51900:19:28,640 --> 00:19:30,560body of these feelings, these emotions 52000:19:30,560 --> 00:19:32,160and these sensations, which are the 52100:19:32,160 --> 00:19:33,920language of your body, the language of 52200:19:33,920 --> 00:19:35,320your mind, which are the thoughts that 52300:19:35,320 --> 00:19:36,1000you're hearing yourself think. And 52400:19:36,1000 --> 00:19:38,800remember that you know you're listening 52500:19:38,800 --> 00:19:40,240to those thoughts, so you're not the 52600:19:40,240 --> 00:19:41,1000thoughts themselves. You can begin to 52700:19:42,240 --> 00:19:43,880from this state shift of the nervous 52800:19:43,880 --> 00:19:45,320system, then shift how you're feeling 52900:19:45,320 --> 00:19:47,320internally. And affects your thoughts. 53000:19:47,320 --> 00:19:50,080And so it's a remembering 53100:19:50,680 --> 00:19:53,680of how powerful you truly are 53200:19:54,160 --> 00:19:56,880and a reminder. And that's really my 53300:19:56,960 --> 00:19:59,400my intention of this podcast is to 53400:19:59,760 --> 00:20:02,400serve as a reminder for you and to share 53500:20:02,400 --> 00:20:04,200these tools that have worked with me to 53600:20:04,200 --> 00:20:05,600bring on other experts that have 53700:20:05,600 --> 00:20:07,440perspectives. Because, you know, there 53800:20:07,440 --> 00:20:09,400are challenges. We all have challenges 53900:20:09,400 --> 00:20:11,280and it's so important to honor that and 54000:20:11,280 --> 00:20:13,440to hold space for yourself to feel the 54100:20:13,440 --> 00:20:16,120feels. But then also to be able to 54200:20:16,640 --> 00:20:19,040remember that you have tools. And one of 54300:20:19,040 --> 00:20:21,040the tools that we share that I really 54400:20:21,040 --> 00:20:23,280feel so passionate about are power 54500:20:23,280 --> 00:20:25,920pauses. And so we've reached the 54600:20:25,920 --> 00:20:27,760section of this episode where we're going 54700:20:27,760 --> 00:20:29,1000to take the practice that I've been 54800:20:29,1000 --> 00:20:31,680sharing here and go a little bit deeper 54900:20:31,680 --> 00:20:33,280with it. So we're going to take a little 55000:20:33,280 --> 00:20:35,680power pause. And this power pause is all 55100:20:35,680 --> 00:20:37,600about the power of movement. 55200:20:38,040 --> 00:20:40,360Using movement to move beyond 55300:20:40,360 --> 00:20:42,640anxiety and depression naturally, because 55400:20:42,640 --> 00:20:45,080it is so incredibly impactful. So we've 55500:20:45,080 --> 00:20:46,680been talking about this in the episode, 55600:20:47,040 --> 00:20:48,800but what I want you to do is, if it's 55700:20:48,800 --> 00:20:50,080safe for you to do so and you're 55800:20:50,080 --> 00:20:51,640standing, I want you to just start to 55900:20:51,640 --> 00:20:53,600shake your body a little bit. OK, so 56000:20:53,760 --> 00:20:55,1000you're gonna begin to shake your body. So 56100:20:55,1000 --> 00:20:57,240shake, shake, shake. Start to shake your 56200:20:57,240 --> 00:20:58,880hands, close your eyes if it's safe. If 56300:20:58,880 --> 00:21:00,240you're driving, then just shake one of 56400:21:00,240 --> 00:21:02,440your hands. OK?If you're walking and 56500:21:02,440 --> 00:21:03,840you're out in public, you know, just 56600:21:03,840 --> 00:21:04,680close your eyes and then you're 56700:21:04,680 --> 00:21:05,1000invisible. But if you're at your house, I 56800:21:05,1000 --> 00:21:07,760want you to start to shake your body. 56900:21:08,080 --> 00:21:09,600Shake, shake, shake. Imagine there's a 57000:21:09,600 --> 00:21:11,320ping pong inside your body and you got to 57100:21:11,320 --> 00:21:13,360keep the whole thing moving. OK, so 57200:21:13,360 --> 00:21:14,800you're gonna wiggle your hips. Imagine 57300:21:14,800 --> 00:21:16,400you got a little tail. Shake, shake, 57400:21:16,400 --> 00:21:17,680shake, shake, shake. Now shake your face. 57500:21:20,360 --> 00:21:21,1000Good. Keep going. Loosen up through your 57600:21:21,1000 --> 00:21:24,800shoulders. That's it. We're 57700:21:24,800 --> 00:21:27,160just allowing this state shift by moving 57800:21:27,160 --> 00:21:28,560your body. Shake, shake, shake, shake. 57900:21:28,560 --> 00:21:29,520Now inhale deeply 58000:21:31,360 --> 00:21:32,400and exhale slowly. 58100:21:35,680 --> 00:21:36,160One more time. 58200:21:39,680 --> 00:21:41,280Good. Now shake again. Shake through your 58300:21:41,280 --> 00:21:43,560feet. Shake through your hips. Move 58400:21:43,560 --> 00:21:45,600yourself side to side. Shake out through 58500:21:45,600 --> 00:21:47,920your arms. Shake out through your 58600:21:47,920 --> 00:21:49,240shoulders. Imagine that you're that 58700:21:49,240 --> 00:21:50,800little agitator in the middle of the 58800:21:50,800 --> 00:21:52,760washing machine. Keep breathing. Keep 58900:21:52,760 --> 00:21:53,840breathing. Ready. Inhale. 59000:21:55,240 --> 00:21:57,520Exhale. Use your breath. 59100:21:58,080 --> 00:21:58,560Use your ha. 59200:22:01,040 --> 00:22:03,360And then one more time. Big inhale. Keep 59300:22:03,400 --> 00:22:04,560shaking. Shake, shake, shake, shake. And 59400:22:04,560 --> 00:22:05,200then exhale. 59500:22:08,160 --> 00:22:10,080close your eyes only if it's safe to doso, 59600:22:13,360 --> 00:22:14,480and breathe. 59700:22:19,640 --> 00:22:21,520And notice how you feel right now. 59800:22:22,640 --> 00:22:23,920Notice how you feel right now. 59900:22:25,120 --> 00:22:27,520So. If you're not quite sure what that 60000:22:27,520 --> 00:22:28,800looked like, I would invite you to come 60100:22:28,800 --> 00:22:30,640over to my YouTube channel where you can 60200:22:30,640 --> 00:22:32,800watch a video of this so that you can be 60300:22:32,800 --> 00:22:34,880guided and go through the movement with 60400:22:34,960 --> 00:22:37,080me. And if you happen to be over on the 60500:22:37,080 --> 00:22:39,680YouTube channel, well, hello. What you 60600:22:39,680 --> 00:22:42,560just did is actually a part of one of 60700:22:42,560 --> 00:22:44,320the episodes of the Movement, Mind and 60800:22:44,320 --> 00:22:46,600Meaning podcast where we dive much deeper 60900:22:46,600 --> 00:22:48,200into the power of movement and how it 61000:22:48,200 --> 00:22:50,360helps you to thrive beyond depression and 61100:22:50,360 --> 00:22:53,120anxiety. So make sure to head over either 61200:22:53,120 --> 00:22:56,080to YouTube to watch the video or also to 61300:22:56,080 --> 00:22:58,720YouTube. And check out the full episode. 61400:22:58,880 --> 00:23:00,640And if you love taking a power pause with 61500:23:00,640 --> 00:23:02,960me here, then make sure to check out the 61600:23:02,960 --> 00:23:05,920Anxiety and Stress Reset, which is my 61700:23:05,920 --> 00:23:08,080tool set to help you to learn how to 61800:23:08,080 --> 00:23:10,280shift your inner state and really drop 61900:23:10,280 --> 00:23:12,400back into your center in literally 2 62000:23:12,400 --> 00:23:14,880minutes or less using power 62100:23:14,880 --> 00:23:17,720pauses. So that is what I 62200:23:17,720 --> 00:23:19,280wanted to share with you today for the 62300:23:19,280 --> 00:23:21,600power pause section of this beautiful 62400:23:21,600 --> 00:23:23,600podcast and really to wrap up. 62500:23:25,560 --> 00:23:27,520The beautiful thing about movement is 62600:23:27,520 --> 00:23:30,160that it doesn't take much. And like any 62700:23:30,160 --> 00:23:31,1000tool, it can be effective when you know 62800:23:31,1000 --> 00:23:34,840how to use it. But like any tool, it's 62900:23:34,840 --> 00:23:37,400important that you 63000:23:37,840 --> 00:23:39,720use it. And in fact, to get the benefit 63100:23:39,720 --> 00:23:41,1000of the tool, you need to use it, right? 63200:23:41,1000 --> 00:23:43,840And so the beautiful thing is that 63300:23:44,840 --> 00:23:47,680when you notice that you 63400:23:47,680 --> 00:23:49,640are experiencing these feelings, these 63500:23:49,640 --> 00:23:52,240sensations, now you know 63600:23:52,560 --> 00:23:55,280how impactful movement is. On the level 63700:23:55,280 --> 00:23:56,840of your body, on the level of your 63800:23:56,840 --> 00:23:58,320nervous system, on the level of your 63900:23:58,320 --> 00:24:00,640heart, your mind, your spirit. And that 64000:24:00,640 --> 00:24:03,440really makes an incredible tool to thrive 64100:24:03,840 --> 00:24:06,480beyond those emotions, beyond those 64200:24:06,480 --> 00:24:08,800challenges, so that you can hold space 64300:24:08,800 --> 00:24:11,560for them. You can literally allow them to 64400:24:11,560 --> 00:24:13,600be moved through and expressed because 64500:24:13,600 --> 00:24:16,160energy in motion is what emotions are. 64600:24:16,560 --> 00:24:18,640And so it's really important that you now 64700:24:18,640 --> 00:24:21,040know that you have another tool, another 64800:24:21,040 --> 00:24:23,120approach that is really effective, that's 64900:24:23,120 --> 00:24:25,840fast. That really nurtures and nourishes 65000:24:25,840 --> 00:24:28,160you at the deepest level and 65100:24:28,960 --> 00:24:31,440is something that really you notice a 65200:24:31,440 --> 00:24:33,360quick shift because I hope after that 65300:24:33,360 --> 00:24:34,880shake that you notice a little shift, 65400:24:34,880 --> 00:24:36,680right. And that's really what I wanted to 65500:24:36,680 --> 00:24:39,200share with you. And so this 65600:24:39,200 --> 00:24:42,200is an incredible 65700:24:42,200 --> 00:24:44,400community because the truth is, is that 65800:24:44,400 --> 00:24:46,160we all have mental health, we all have 65900:24:46,160 --> 00:24:49,120challenges and therefore many of us 66000:24:49,120 --> 00:24:50,880have mental health challenges, some 66100:24:50,880 --> 00:24:52,320deeper and wider than others, some. 66200:24:52,720 --> 00:24:54,960Quicker, some longer. But the truth is, 66300:24:54,960 --> 00:24:57,200is that this life thing is a full 66400:24:57,200 --> 00:24:59,680spectrum of emotions. And as 66500:25:00,320 --> 00:25:02,800much as we may gravitate to the more 66600:25:02,800 --> 00:25:05,800positive, you know, expansive, uplifting 66700:25:05,800 --> 00:25:08,640emotions, that is, you know, the vibe of 66800:25:08,640 --> 00:25:10,240our vision and how we want to feel in 66900:25:10,240 --> 00:25:12,640your true essence. There is a part of you 67000:25:12,640 --> 00:25:14,520that may experience these emotions and 67100:25:14,520 --> 00:25:16,080these sensations and these feelings from 67200:25:16,080 --> 00:25:17,1000time to time. And what we're doing here 67300:25:17,1000 --> 00:25:20,040is honoring and holding space for all of 67400:25:20,040 --> 00:25:22,640that because. When we do so, 67500:25:23,120 --> 00:25:25,840that's a true integration. That's a true 67600:25:25,840 --> 00:25:28,040witnessing of the wholeness, of the 67700:25:28,040 --> 00:25:30,240fullness of your human experience, right? 67800:25:30,400 --> 00:25:32,400They're all petals of the beautiful 67900:25:32,400 --> 00:25:34,560flower that is you. And that's where we 68000:25:34,560 --> 00:25:37,200get to really witness yourself in the 68100:25:37,200 --> 00:25:39,400journey and in the evolution and and 68200:25:39,440 --> 00:25:41,760watch these these 68300:25:42,240 --> 00:25:44,760cues from your body, from your nervous 68400:25:44,760 --> 00:25:47,720system as reminders to tend to 68500:25:47,720 --> 00:25:49,680tend in a tent, right. And that's. What's 68600:25:49,680 --> 00:25:51,200a beautiful aspect of your nervous system 68700:25:51,200 --> 00:25:53,600is that natural loving quality. And the 68800:25:53,600 --> 00:25:55,120beautiful thing about these ancient 68900:25:55,120 --> 00:25:57,040practices that are now being, you know, 69000:25:57,040 --> 00:25:59,200witnessed and celebrated and honored and 69100:25:59,200 --> 00:26:01,840integrated into, you know, more 69200:26:03,120 --> 00:26:05,1000current approaches to mental health, 69300:26:05,1000 --> 00:26:08,880such as neuroscience and psychology 69400:26:08,880 --> 00:26:11,600and other different forms of 69500:26:11,920 --> 00:26:14,160nervous system. Even the polyvagal theory 69600:26:14,400 --> 00:26:16,800is that we were recognizing this innate 69700:26:17,040 --> 00:26:19,600complexity. Of us as 69800:26:19,600 --> 00:26:21,600beautiful beings having this human 69900:26:21,600 --> 00:26:24,240physical experience, but that the these 70000:26:24,240 --> 00:26:25,800ancient teachings in these ancient 70100:26:25,800 --> 00:26:28,560traditions of yoga and martial 70200:26:28,560 --> 00:26:30,560arts understood innately that we have 70300:26:30,560 --> 00:26:33,360this energy and that the the natural 70400:26:33,360 --> 00:26:35,760frequency of the energy that is you 70500:26:36,400 --> 00:26:38,720is love 70600:26:39,280 --> 00:26:41,400and kindness and compassion and 70700:26:41,400 --> 00:26:44,400curiosity. And so these practices are 70800:26:44,400 --> 00:26:47,120simply a reminder and an opportunity to 70900:26:47,120 --> 00:26:49,480practice. Those ways of being 71000:26:50,240 --> 00:26:53,200on ourselves, and that's the kicker, 71100:26:53,440 --> 00:26:56,080is that it's often a lot easier 71200:26:56,320 --> 00:26:58,560for us to practice these things on other 71300:26:58,560 --> 00:27:01,360people. But that's a huge part of 71400:27:01,360 --> 00:27:02,640this work. And the mission of this 71500:27:02,640 --> 00:27:05,520podcast is to shift your perspective 71600:27:05,560 --> 00:27:08,440and the way that we engage and relate to 71700:27:08,440 --> 00:27:11,120the challenges of anxiety and depression 71800:27:11,120 --> 00:27:13,1000and whatever, you know, ways that life 71900:27:13,1000 --> 00:27:16,480expresses itself in front of you to be 72000:27:16,480 --> 00:27:19,440able to. See these as signals 72100:27:19,440 --> 00:27:21,920from your body and see these as 72200:27:22,960 --> 00:27:25,360opportunities. And I know that's 72300:27:26,240 --> 00:27:29,200trust me when I say might feel like 72400:27:29,520 --> 00:27:32,240a really tough big sized horse pill to 72500:27:32,240 --> 00:27:34,800swallow. Opportunity. What? 72600:27:35,040 --> 00:27:37,200Why would this be any sort of beneficial 72700:27:37,200 --> 00:27:39,440to me?Like trust me, because you can hear 72800:27:39,440 --> 00:27:40,880the tone in my voice because that came 72900:27:40,880 --> 00:27:42,600from a past version of me that was like, 73000:27:42,600 --> 00:27:43,920no, this is awful. This sucks. I don't 73100:27:43,920 --> 00:27:45,920want to deal with this anymore. And you 73200:27:45,920 --> 00:27:48,400know, you've probably heard. The only way 73300:27:48,880 --> 00:27:50,920to move out of something and beyond 73400:27:50,920 --> 00:27:52,600something is to move through it. And if 73500:27:52,600 --> 00:27:55,040we continue to resist these challenges 73600:27:55,040 --> 00:27:57,200when they present themselves and push 73700:27:57,200 --> 00:27:59,560back against them, then they build an 73800:27:59,560 --> 00:28:01,1000intensity. Whereas when we 73900:28:02,560 --> 00:28:05,040look at this as an opportunity to learn 74000:28:05,240 --> 00:28:07,1000and to grow and to practiceself-awareness, 74100:28:09,880 --> 00:28:12,560it's huge and it's a big, big 74200:28:12,560 --> 00:28:15,520shift. In the way that we look 74300:28:15,520 --> 00:28:17,200at ourselves and the way that we look at 74400:28:17,200 --> 00:28:19,1000these challenges. And I know that, 74500:28:20,240 --> 00:28:21,400you know, if you're here and you're 74600:28:21,400 --> 00:28:23,760listening, then that means you're curious 74700:28:23,760 --> 00:28:25,840and you're a seeker and you want to maybe 74800:28:25,840 --> 00:28:27,680change your relationship with these and 74900:28:27,840 --> 00:28:29,360change the dialogue around them. And 75000:28:29,360 --> 00:28:32,080that's a big part of this practice 75100:28:32,080 --> 00:28:34,880here. And another intention of this show 75200:28:34,880 --> 00:28:37,040is for us to look at these differently 75300:28:37,040 --> 00:28:39,200because they're a commonality between 75400:28:39,440 --> 00:28:41,200humans. We all have ups and downs and all 75500:28:41,200 --> 00:28:43,600arounds, right?And it's so important that 75600:28:43,600 --> 00:28:46,160we begin to shift our own 75700:28:46,160 --> 00:28:48,800relationship with them and and recognize 75800:28:49,200 --> 00:28:51,320what they're here to help us to do and to 75900:28:51,320 --> 00:28:54,080grow and to evolve into so that we can 76000:28:54,080 --> 00:28:56,960shift any feeling or stigma that we 76100:28:56,960 --> 00:28:59,200have around them ourselves, so that we 76200:28:59,200 --> 00:29:01,840can heal and love and witness any 76300:29:01,840 --> 00:29:03,920shame that we may have around them 76400:29:03,1000 --> 00:29:06,560ourselves. Because that in turn creates A 76500:29:06,560 --> 00:29:08,520ripple effect of transformation out in 76600:29:08,520 --> 00:29:11,400the larger collective conversation around 76700:29:11,400 --> 00:29:13,1000these challenges. Because for many of us 76800:29:13,1000 --> 00:29:15,840that have experienced these challenges, 76900:29:16,080 --> 00:29:18,320they do come with a lot of shame. 77000:29:18,880 --> 00:29:21,840And when we are resisting part of ourself 77100:29:21,840 --> 00:29:24,360or embarrassed about part of ourself and 77200:29:24,360 --> 00:29:27,280our our lived experience, then that 77300:29:27,280 --> 00:29:30,240pushes away that part of ourself, it 77400:29:30,240 --> 00:29:33,160segregates even more. And when 77500:29:33,160 --> 00:29:35,040we are doing that ourself, it 77600:29:35,520 --> 00:29:37,200contributes to that collective 77700:29:37,200 --> 00:29:39,120segregation and isolation that we might 77800:29:39,120 --> 00:29:41,240feel as members of the mental health 77900:29:41,240 --> 00:29:42,880community. That experience these 78000:29:42,880 --> 00:29:44,560challenges. But when we have 78100:29:44,560 --> 00:29:46,480conversations like this and we recognize 78200:29:46,480 --> 00:29:49,120the similarities and we start to realize 78300:29:49,440 --> 00:29:51,840this is normal, this is part of the human 78400:29:51,840 --> 00:29:54,560experience. But when we 78500:29:54,800 --> 00:29:56,640look at it through that critical 78600:29:57,040 --> 00:29:59,720self-defeated, self-defeating, shameful, 78700:29:59,720 --> 00:30:02,600embarrassed lens, which I did for a 78800:30:02,600 --> 00:30:05,600long time, trust me, believe me, and I 78900:30:05,600 --> 00:30:07,520recognized that 79000:30:08,720 --> 00:30:11,560it's. Essential for us each to 79100:30:11,560 --> 00:30:14,400do this work as individuals and also as a 79200:30:14,400 --> 00:30:16,240collective inside this community, inside 79300:30:16,240 --> 00:30:18,600the Power Pause movement, is to begin to 79400:30:18,600 --> 00:30:20,960shift our relationship with these and 79500:30:21,440 --> 00:30:23,360potentially get to the point where we see 79600:30:23,360 --> 00:30:26,240them as an opportunity. We see them 79700:30:26,880 --> 00:30:28,960as a gift. 79800:30:29,880 --> 00:30:31,1000And I know that might feel like holy 79900:30:31,1000 --> 00:30:34,680hell, no way, and it might feel like a 80000:30:34,680 --> 00:30:36,480long way off, but I just put that there 80100:30:36,640 --> 00:30:38,960as. An opportunity, because I know 80200:30:38,960 --> 00:30:40,560they're challenging. I am not taking away 80300:30:40,560 --> 00:30:42,280from that by any means. I know that they 80400:30:42,280 --> 00:30:44,160are challenging and I know it can feel 80500:30:44,160 --> 00:30:45,1000really damn hard and really damn 80600:30:45,1000 --> 00:30:48,440difficult. But the the 80700:30:48,560 --> 00:30:51,200opportunity is for us to 80800:30:51,200 --> 00:30:54,160shift how we look at these and how we 80900:30:54,160 --> 00:30:56,880relate to them and how we begin to 81000:30:57,120 --> 00:30:59,760cultivate an awareness around them 81100:30:59,760 --> 00:31:02,720within ourselves. And in that way, 81200:31:03,360 --> 00:31:05,120it's a gift because it's teaching you. 81300:31:05,720 --> 00:31:07,440It's not necessarily a gift because we 81400:31:07,440 --> 00:31:09,1000have it, but it's a gift because it's 81500:31:09,1000 --> 00:31:12,120giving us an opportunity to witness and 81600:31:12,120 --> 00:31:14,1000learn and cultivate self-awareness and 81700:31:14,1000 --> 00:31:17,680self-compassion and through that lens 81800:31:17,1000 --> 00:31:20,320begin to make our way 81900:31:20,640 --> 00:31:22,920towards deep, deep self-acceptance and 82000:31:22,920 --> 00:31:25,840self-love. And again, that 82100:31:25,840 --> 00:31:26,720might feel like 82200:31:28,760 --> 00:31:30,400unachievable and unrealistic at this 82300:31:30,400 --> 00:31:31,800point in time for you, because it 82400:31:31,800 --> 00:31:33,520certainly did for me and has at times. 82500:31:33,840 --> 00:31:36,080But I will leave us with this thought of 82600:31:36,080 --> 00:31:37,920this beautiful practice. And if you're 82700:31:37,920 --> 00:31:39,320watching the video, you can see the 82800:31:39,360 --> 00:31:41,720tapestry behind me where there's gold 82900:31:41,720 --> 00:31:44,200throughout the beautiful sea of teal. And 83000:31:44,200 --> 00:31:46,200it's a it's a practice of remembering 83100:31:46,200 --> 00:31:47,760that where we have these challenges in 83200:31:47,760 --> 00:31:49,440our life, we can begin to shift how we 83300:31:49,440 --> 00:31:51,520see them. We can begin to seal them up 83400:31:51,520 --> 00:31:53,400with this witnessing and celebration and 83500:31:53,400 --> 00:31:55,440integration. And it's a Japanese practice 83600:31:55,440 --> 00:31:58,280called Kintsuji, and 83700:31:58,280 --> 00:32:01,040it's the sealing the cracks with gold. So 83800:32:01,120 --> 00:32:02,440that's what I wanted to share with you 83900:32:02,440 --> 00:32:04,800today. I really hope that you can find a 84000:32:04,800 --> 00:32:06,320way to shift the way you're seeing this 84100:32:06,320 --> 00:32:08,080and really look at it through a new lens 84200:32:08,080 --> 00:32:11,040to bring in some some gold, bring in 84300:32:11,040 --> 00:32:12,320some reflection, bring in some 84400:32:12,320 --> 00:32:14,960opportunity. So make sure to check 84500:32:14,960 --> 00:32:17,880out our. Anxiety and Stress Reset, 84600:32:17,880 --> 00:32:19,680which is kicking off our first live 84700:32:19,680 --> 00:32:22,320round, kicking off on January 13th. So 84800:32:22,320 --> 00:32:24,040depending on when you are listening to 84900:32:24,040 --> 00:32:25,600this, you might be able to jump in on the 85000:32:25,600 --> 00:32:27,840first live round of the year. But if you 85100:32:27,840 --> 00:32:29,520happen to have missed that and you're 85200:32:29,520 --> 00:32:31,960listening to this later, then we do live 85300:32:31,960 --> 00:32:33,200rounds throughout the year and it's a 85400:32:33,200 --> 00:32:34,560beautiful way to connect with the 85500:32:34,560 --> 00:32:37,440community and learn to really weave power 85600:32:37,440 --> 00:32:38,880pauses in throughout your day. So you're 85700:32:38,880 --> 00:32:40,640giving yourself that steady. 85800:32:41,280 --> 00:32:44,240Dose of groundedness, of centeredness, of 85900:32:44,240 --> 00:32:46,280connection throughout the day, 2 minutes 86000:32:46,280 --> 00:32:48,640at a time. So powerful. And so you can 86100:32:48,640 --> 00:32:50,240join us for the live rounds as well as 86200:32:50,240 --> 00:32:51,1000get lifetime access to the tool set 86300:32:51,1000 --> 00:32:53,520inside there and the beautiful power 86400:32:53,520 --> 00:32:56,400pause movement community. So join 86500:32:56,400 --> 00:32:58,960us, check that out. And again, if you 86600:32:59,200 --> 00:33:01,280were listening to this, you can go and 86700:33:01,280 --> 00:33:03,240watch us over on YouTube and do the video 86800:33:03,240 --> 00:33:05,360as well as check out other ones. And if 86900:33:05,360 --> 00:33:08,240you are loving this, then 87000:33:08,240 --> 00:33:10,640tag a friend, share it please. This is a 87100:33:10,640 --> 00:33:12,800conversation that needs to be held and 87200:33:12,800 --> 00:33:14,880had by more people, and I would be so 87300:33:14,880 --> 00:33:17,680honored for you to share this with anyone 87400:33:17,680 --> 00:33:19,760that's experiencing these challenges or 87500:33:19,1000 --> 00:33:22,560is open to a perspective shift. So again, 87600:33:22,560 --> 00:33:24,040take good care of yourself and thank you 87700:33:24,040 --> 00:33:25,920so much for coming back to the true 87800:33:25,920 --> 00:33:27,800essence that is you and living from that 87900:33:27,800 --> 00:33:30,720place and really having a 88000:33:30,720 --> 00:33:32,960beautiful day. Take good care and I will 88100:33:33,200 --> 00:33:34,800see you soon. Bye bye.